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Watermelon diet: what are its pros and cons for losing weight? Nutritionist opinion
Berry, fruit, green pumpkin - call it what you want. Watermelon is a favorite summer treat for many. It consists of 90% natural water, contains uncomplicated sugars, and is rich in vitamins and minerals. It is often consumed during fasting days or even go on a watermelon diet. It is low in calories - energy value is approximately 30 kcal per 100 grams. However, there are contraindications.
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Watermelon diet: does it help you lose weight?
If you brought a couple of extra pounds from vacation, then watermelon days can help you ... Why days and not a diet? Berries and fruits can contain three types of sugar: fructose, glucose and sucrose. In a watermelon, about 1.5 grams each. While the daily norm of fructose for a person is 15 grams, which means that you should not eat more than 1 kilogram of watermelon per day. Excess fructose can lead to fatty liver, which means you can sit on watermelons for a maximum of 1-2 days. And you can diversify your diet with black bread or crackers.
During such fasting days, you can lose about 1.5-2 kg, but do not rush to run after watermelons. This is not the weight loss you thought of. The berry has a strong diuretic effect, so only excess fluid will leave the body, and body fat will remain.
Nutritionist and nutritionist Anna Berseneva believes that sitting on watermelons for more than 3 days can be dangerous to health.
Anna: This is a big load for the pancreas, because watermelon has a high glycemic index. Excessive consumption of berries will lead to excessive work of internal organs, which can cause negative consequences.
Fresh watermelon or watermelon juice?
Watermelon crust contains pectins and fiber. These elements remove toxins, cleanse the body and are necessary for the proper functioning of the gastrointestinal tract. It is better to eat watermelon after the main meal, for example, for dessert, while eating more than 200-250 grams is not worth it.
If you make juice from a berry, a certain amount of useful elements will remain in it, however, pectin and fiber in this case goes into the trash bin along with the crust. In addition, 2-3 slices of fresh watermelon will be enough to fill you up, and one glass of juice will take much more berries.
The nutritionist advises to eat whole berries and fruits, including watermelon. The body absorbs the pulp more easily than freshly squeezed juices. The latter dramatically raise blood sugar levels and require excessive work of the endocrine system.
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Choosing a watermelon by the tail
The most common varieties ripen 60 days. Therefore, watermelon should be bought only from August - earlier berries, most likely, were grown artificially with the help of growth enhancers. How do you choose the perfect watermelon?
Field spot. A light round imprint on one side of the watermelon indicates that the berry was in contact with the ground. Look out for the watermelon, which has a brighter, but smaller spot. A large yellow trail indicates that the berry has been on the ground for too long and is likely to taste sour, and its consistency is watery and fresh.
Size. Choose better watermelon of medium or large size, weighing up to 10-12 kilograms.
Tail. A dry tail is an indicator of the maturity of a watermelon. If you buy a berry in early August, you can safely focus on the stem. However, at the end of the watermelon season, you should not rely on the tail - it dries easily in the seller's warehouse in 1-2 months.
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Skin and pattern. The watermelon should be smooth and free from damage, covered with a hard shiny rind. If you managed to pierce it with your fingernail, then the fruit is not ripe. Choose fruits with bright contrasting stripes.
Sound. Before buying, click on the surface of the berry a couple of times. A voiced sound speaks of the sweetness of a watermelon, and a deaf sound speaks of immaturity. When you hit it with your palm, you should feel a vibration - this is an indicator of good quality of the fruit.
Never ask the seller to cut the berry to check ripeness. So you will open the way for harmful organisms that were on the watermelon rind. By the way, it is better not to buy watermelons on the track, like other berries and fruits: they easily absorb heavy metals from car exhaust.
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How to check the quality of watermelon at home?
Cut off a piece of pulp and place it in a glass of clean water. After 20-30 minutes, look at the color of the liquid. If the water in the glass turns pink, it means that growth stimulants and other artificial ingredients were added to the watermelon. If the watermelon is clean, the water will only become slightly cloudy.
Is watermelon good for the body?
Watermelon contains B vitamins, vitamins A, C, magnesium, phosphorus, iron and other useful components. It is rich in antioxidants that support youthful and healthy skin. The berry removes toxins and toxins from the body, supports the immune system and, better than a soft drink, helps to cope with thirst in hot weather. Folic acid improves heart function, and byarotene has a beneficial effect on stress resistance.
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According to Anna Berseneva, moderate consumption of watermelon has a beneficial effect on the kidneys and the body as a whole.
Anna: Watermelon consists of a large amount of natural water, fills the body with life-giving moisture and does not allow dehydration, which is especially important in summer.