The watermelon diet is a cleanse diet that some people say could help you lose weight, reduce inflammation, and cleanse your body of toxins. However, no research supports these claims.
The watermelon diet, or “challenge,” is a fad diet that has been around for nearly 10 years but has started to regain popularity.
Like other extreme diets and cleanses, however, the watermelon diet makes big promises but may pose several health risks.
There’s also very limited research to support any claims of the diet’s possible health benefits.
Keep reading to learn more about how the diet works and its possible benefits and risks.
There are a few versions of the watermelon diet.
The most popular is a cleanse, or detox, which involves a short period of food restriction followed by a return to a regular diet.
During the first stage, people only eat watermelon. However, there are no official guidelines for the duration of stage 1 and how much watermelon to eat.
Most people usually last 3 to 7 days, but some people have reported eating only watermelon for up to 30 days. Depending on your appetite, you may end up eating the equivalent of one large watermelon each day, but this will vary for each person.
After this period of restriction, some people go back to their usual diet.
Others gradually add other foods back into their diet. For instance, in one variation, you may have two light meals daily and eat watermelon as a snack.
Watermelon is a low calorie, nutrient-rich fruit that is packed with vitamins and minerals.
One cup of watermelon has only
- vitamin A, which is essential to healthy vision
- vitamin B1, which helps your body convert food into energy
- vitamin B6, which your body needs to create red blood cells
- vitamin C, which is vital to tissue growth and repair
Watermelon is over
Watermelon also contains more citrulline than any other food. This amino acid may help fight oxidative stress and inflammation. It’s also a good source of lycopene, an antioxidant that could help protect against heart disease, cancer, and other conditions.
The watermelon diet is a type of fad diet that some people claim could help you lose weight, reduce inflammation, and detoxify your body.
Despite anecdotal claims, no research supports the safety or efficacy of the watermelon diet.
Your liver and kidneys are your body’s detoxification system, while factors like calorie consumption, diet, exercise, and sleep are key components of weight management and inflammation.
A 2022 review suggests that fad diets may appeal to people because they:
- promise rapid weight loss
- provide a structure, such as eating specific foods
- only require short-term commitment
A short timeframe might give you the sense of a more realistic, achievable goal. Watermelon itself is also a highly desirable fruit, so you’re not necessarily stuck eating something you don’t like.
That said, the authors of the review note that the risks of fad diets outweigh the possible benefits. For instance, no research supports the claimed benefits, there’s no long-term plan, and you’re more likely to regain any weight lost.
Some research suggests that watermelon itself may contribute to improving body composition, but no studies have examined the weight loss effects of the watermelon diet specifically.
For instance, a 2020 study found that adding watermelon to an anti-inflammatory diet may help reduce body fat percentage, body weight, body mass index, and inflammation.
A 2019 study involving 33 people with obesity also found that participants who ate 2 cups of watermelon instead of low fat cookies experienced more reductions in weight loss, body fat percentage, and waist-to-hip ratio.
The researchers noted that watermelon’s body composition effects may be due to its ability to:
- promote feelings of fullness
- reduce appetite, food consumption, and desire to eat
That said, no studies have examined the direct weight loss effects of the watermelon diet.
Any weight loss you experience during the watermelon diet is most likely due to being in a very low calorie deficit. This means you consume fewer calories than you burn during the day.
The weight that you lose may also consist of water and muscle rather than fat.
A 2017 study found that rapid weight loss was more likely to cause reductions in water weight and muscle mass compared to gradual weight loss, which was associated with losing fat mass and body fat percentage.
If you want to lose weight, consider speaking with a healthcare professional instead of trying the watermelon diet. They could help develop an exercise and dietary plan that’s right for you and could minimize the risk of complications.
No research has examined the possible risks and side effects of the watermelon diet.
However, the watermelon diet is very low in protein and fat, which are vital macronutrients your body needs to function properly.
The
If you were to consume one whole watermelon (4,576 g), you would only get
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Although your risk of dehydration with the watermelon diet may be lower, your risk of other complications may still be high.
Fad diets like the watermelon diet may also pose risks for people who are:
- living with any chronic conditions
- taking medications
- pregnant, breastfeeding, or nursing
Lastly, research suggests that detox diets don’t lead to long-term weight loss because they could elevate stress and appetite levels and lead to binge eating. This means you’re more likely to regain any weight loss.
The watermelon diet is a diet that consists of eating watermelon only for a short period.
Some people claim it could help promote weight loss and reduce inflammation, but no research supports these claims.
Consider speaking with a healthcare professional if you want to lose weight or make lifestyle and dietary changes. They could help develop a plan that’s right for you.
