While there is no official version of a diet of only watermelon, a diet where watermelon is your only source of calories is considered a fasting diet; you are basically consuming sweetened water and nothing more. According to the American Council on Exercise, your body requires minimum amounts of protein, carbohydrates and healthy fats daily to function normally. Any omission in any of these nutrients for an extended period can cause malnutrition-related conditions. Always talk to your doctor before you begin any extreme dietary program.
Watermelon Nutrition
Watermelon is about 92 percent water and about 8 percent carbohydrates -- mostly sugars. One cup offers around 1 g. of fiber. One cup will provide about 18 percent of your daily recommended amount of vitamin A and 21 percent from vitamin C. Watermelon also offers trace amounts of iron and calcium. Since watermelon is mostly water, it is a great way to help increase your daily water intake. The daily recommend intake for water is roughly eight, 8 oz. glasses of water per day.
Weight Loss
Eating watermelon only for an extended period of time will most certainly lead to weight loss. Your body requires anywhere from 2,000 to 3,000 calories just to function normally. You would need to eat about 14 pounds of watermelon in order to meet these requirements. Unfortunately, this wouldn't be possible and much of the weight you would lose would be body fat as well as lean muscle mass. Extreme calorie restriction would cause your body to go into starvation mode, which means when you do begin to eat normally again, you would gain more weight than you started with.
Risks
The risks of eating only watermelon for an extended time are due to lack of other vital nutrients, including carbohydrates, protein and healthy fats. Your body needs protein to maintain and grow lean muscle mass. Since your body cannot produce certain essential amino acids, you need to get them from dietary sources. According to the American College of Sports Medicine, lack of essential amino acids can lead to poor calcium absorption, slow muscle recovery and even difficulty learning or memorizing facts. Carbohydrates are your body's preferred source of energy. Severely cutting back on carbohydrates can cause fatigue, dizziness and low-blood sugar. The longer you continue to restrict calories, the more severe your symptoms of malnutrition will be.
Modified Watermelon Diet
Eating a diet rich in protein, complex carbohydrates and healthy fats is the safest way to lose weight and maintain good health. You can lose weight safey and also incorporate watermelon into your diet. Watermelon is a great source of water, and it can help to curb your appetite between meals, preventing you from snacking on unhealthy foods. The water content in watermelon can also help to take up space in your stomach, making you feel full faster. Try having a few slices watermelon before each meal. Doing so can help keep you hydrated and help prevent you from eating too many calories at one time.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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