Melon Diet - Types, Menus, Pros And Cons

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Video: Melon Diet - Types, Menus, Pros And Cons

Video: Melon Diet - Types, Menus, Pros And Cons
Melon Diet - Types, Menus, Pros And Cons
Melon Diet - Types, Menus, Pros And Cons

Melon diet: options, menus, pros

Melon diet
Melon diet

Overweight for most women is a serious problem, so they are ready to do a lot to fight it. There are many different diets, some of which are very strict. However, you can find a nutritional system that will not lead the body into a state of stress and even give pleasure. Melon diet is a weight loss technique that can be safely called one of the most "delicious".

In order for the melon diet to lose weight, you must adhere to the following principles:

  • For nutrition, you need to use exclusively ripe, not rotten fruits.
  • People with diabetes cannot practice the melon diet, since this fruit contains a large amount of sugars (up to 7.5%).
  • Melon cannot be combined with other food products. It should act as an independent dish. It is also recommended to consume melon pulp 30 minutes after eating, not earlier.
  • The maximum duration of the melon diet is 7 days.
  • You should not eat a melon later than eight o'clock in the evening, especially before bedtime.

How many kg can you lose weight on a melon diet? The melon diet belongs to the category of mono-diets, so it cannot be adhered to for a long time. A week is the optimal time to put your figure in order and get rid of 3-6 kg of excess weight.


  • Types of melon diet
  • Permitted and prohibited foods
  • Melon diet options
  • Pros and cons of the melon diet
  • Which melon to choose?
  • Contraindications
  • Interesting recipes
  • Reviews

Types of melon diet

Types of melon diet
Types of melon diet

There are several types of melon diet:

  • Mono-diet for 1 day;
  • Mono-diet for 3 days, designed to cleanse the body;
  • Balanced melon diet for 7 days.

Melon diet for 1 day

If you need a slight adjustment in weight (up to 0.7-1 kg), you can use the melon diet for 1 day. For this purpose, you should purchase a fruit weighing 1-1.5 kg. It is divided into five equal parts and consumed throughout the day. There should be no other products on the menu. In this case, you must definitely drink water. It must be non-carbonated. You can also consume green tea.

Melon diet for 3 days

The 3-day melon diet involves eating only melon and water. However, such a nutritional system is always stressful for the body. Therefore, experts recommend practicing a three-day detox diet, which allows you to include in the menu not only melon, but also other foods. During this time, it will be possible to lose 2-3 kg of excess weight. So that the body does not suffer from a lack of nutrients, it is necessary to take vitamin and mineral complexes.

The menu for 3 days will look like this:

  1. The first day:

    • 0.45 kg of melon for breakfast.
    • Melon-apple salad as a snack between breakfast and lunch. A serving is equal to 300 g.
    • 0.45 kg melon at lunchtime + 30 g hard cheese.
    • Green tea and one kiwi between lunch and dinner.
    • 0.45 kg melon at dinner + low fat cottage cheese (100 g).
    • After 1-1.5 hours, you can eat a piece of melon again.
  2. Second day:

    • 0.45 kg of melon for breakfast.
    • Melon and kiwi salad as a snack + a slice of rye bread. The serving size should be 0.25 kg.
    • 0.45 kg of melon + a couple of slices of cheese during lunch.
    • 0.45 kg of melon as a snack.
    • 0.45 kg of melon for dinner + fresh vegetable salad (200 g portion).
  3. Day three:

    • Breakfast of this day is similar to the first day.
    • Between breakfast and lunch, you need to eat buckwheat porridge (200 g) + green tea.

    • Chicken fillet (100 g) + 2 pieces of rye bread for lunch.
    • The snack consists of only 0.45 kg of melon.
    • A serving of vegetable salad (250 g) + melon for dinner.

Melon diet for a week

To put your body in order, but at the same time not drive the body into a state of stress, you can use a melon diet for a week. During this time, you can get rid of 4-5 kg and correct your figure. Every day, in addition to the permitted foods, you will need to eat up to 1 kg of melon pulp.

The weekly menu might look like this:

Breakfast # 1

Breakfast number 2




Portion of brown rice with soy sauce + berry juice


Vegetable salad (cucumber, tomato, bell pepper, onions, olive oil, lemon juice) + tea

0.4 kg melon

0.4 kg melon

Boiled buckwheat (2 tbsp. L.), Boiled soft-boiled egg, compote with dried apricots

0.3 kg melon

100 g of boiled fish, broth based on chicken meat and herbs, berry juice

0.3 kg melon

A piece of melon, a tablespoon of mashed potatoes, mineral water

Rice porridge, fruit drink with cranberries, boiled egg

0.3 kg melon

Beetroot salad with garlic and vegetable oil, melon (0.2 kg), compote

0.3 kg melon

Boiled beef (0.2 kg), melon (0.2 kg)

Oatmeal with raisins and tea

0.3 kg melon

Chicken fillet, vinaigrette, melon smoothie

0.3 kg melon

Stewed vegetables, kefir


Barley porridge, soft-boiled egg, herbal tea

0.3 kg melon

Vegetable-based soup, a slice of rye bread, boiled chicken fillet (0.2 kg), fruit compote

0.3 kg melon

Puree with apples and melon, low-fat cottage cheese, compote

Vegetable puree, fermented baked milk

0.3 kg melon

Vegetable stew, fish with lemon juice

0.3 kg melon

Cabbage salad, two potatoes, melon

Rice (2 tbsp. L.), Boiled egg, herbal tea

0.3 kg melon

Vegetable salad, baked apples with honey, fruit infusion

0.3 kg melon

Baked pumpkin, melon smoothie

Permitted and prohibited foods

Permitted and prohibited foods
Permitted and prohibited foods

Foods that can be included in the menu during the melon diet:

  • Whole grains (buckwheat, rice, oats, barley).
  • Egg.
  • Bird and fish.
  • Low fat meat.
  • Dairy products.
  • Wholemeal and whole grain breads.
  • Starch-free vegetables such as cucumbers, tomatoes, lettuce, etc.
  • Vegetable oil, but in small quantities.
  • Herbal and green tea.

All those products that are not included in the approved list are prohibited. It is important to minimize your salt intake.

Melon diet options

Melon Diet


Melon Diet is one of the options for the classic melon diet. Thanks to this method of losing weight in 7 days, it will be possible to get rid of 5-6 kg of excess weight.

There are three menu options for the melon diet. They should be alternated every day.

  1. Menu No. 1:

    • 0.2 kg of melon + 50 g of cottage cheese + 2 loaves of rye flour - morning ration.
    • 0.15 kg fish + cheese-melon salad with yogurt and lemon juice (40 g cheese, 100 g melon) + green tea - lunch ration
    • 0.4 kg of watermelon - afternoon tea.
    • 150 g of boiled rice + 0.2 kg of melon + cucumber-tomato salad - evening ration.
  2. Menu # 2:

    • 100 ml of milk + omelet from 1 egg + 0.2 kg of watermelon + tea - morning ration.
    • 200 g lettuce (2 beets, cucumber, carrots, herbs) + 0.5 kg melon + lemon water - daily diet.

    • 0.2 kg of low-fat cottage cheese - afternoon tea.
    • 0.35 kg of watermelon + 2 slices of rye bread + chicken breast.
  3. Menu # 3:

    • 0.4 kg watermelon + 150 g yogurt - morning diet.
    • 0.5 kg of melon + 0.25 kg of rice with chicken fillet + black tea - daily ration.
    • cheese + tea + bread - afternoon tea.
    • 0.2 kg of potatoes + salad of cucumbers and herbs + 0.2 kg of melon + 0.2 kg of watermelon - evening ration.

Kefir-melon diet


This diet option allows you to quickly lose weight due to the fact that the main components of the diet mutually reinforce each other's action. In parallel, the processes of rejuvenation and purification of the body are activated. This method of losing weight is especially relevant for people suffering from constipation. The diet can be called balanced, not too hungry, and even healthy.

Melon-kefir diet menu:

  • 0.4 kg of melon with your morning meal.
  • A glass of kefir between breakfast and lunch.
  • A serving of brown rice, 400 grams of melon and green tea at lunchtime.
  • Buttered toast and black tea during afternoon tea.
  • Any cereal (rice, oatmeal, buckwheat) with vegetable salad and low-fat meat (0.2 kg).

If you adhere to the presented menu throughout the week, then during this period it will be possible to get rid of 5 kg of excess weight.

Melon Cleansing Diet

Melon Cleansing Diet
Melon Cleansing Diet

The Melon Cleansing Diet comes in two flavors:

  • The morning ration consists only of melons, a portion weighs 0.45 kg. During lunch and dinner, you need to eat the same way as always, but only on the condition that the menu consists of healthy foods. A similar dietary pattern can be adhered to for a long time, since it does not harm health and allows you to cleanse the body.

  • During breakfast and for lunch, familiar products are used, and the melon is eaten only during dinner. A portion of melon weighs 0.4 kg.

To enhance the cleaning effect, it is necessary to replace the tea with freshly pressed melon juice. It does not irritate the intestinal and gastric mucosa, as it does not contain a large amount of acid and indigestible dietary fiber.

Melon and cereal diet

Melon and cereal diet
Melon and cereal diet

The melon and cereal diet should be continued for five days. The process of losing weight is triggered by the fact that a person consumes a lot of fiber and complex carbohydrates in food.

The indicative menu looks like this:

  • 0.4 kg of melon in the morning for breakfast.
  • A glass of kefir as a snack.
  • 0.4 kg melon, some brown rice and unsweetened tea at lunchtime.
  • Black bread toast with vegetable oil as a snack.
  • 0.15 kg of meat, vegetable salad and 0.2 kg of cereals to choose from (barley, oatmeal, rice, buckwheat).

Pros and cons of the melon diet

Pros and cons of the melon diet
Pros and cons of the melon diet

The main advantages of the melon diet are as follows:

  • During the process of losing weight, a person will not feel hungry, since melon is a very satisfying product.
  • Melon contains enough fiber to cleanse the intestines of toxins. Therefore, in addition to the fact that a person loses weight, he also heals.
  • The advantages of the diet include the fact that throughout the entire process of losing weight, a person will remain vigorous, energetic and full of strength.
  • Melon helps to lower blood cholesterol levels.

The disadvantages of the melon diet include a few factors:

  • Melon is not a cheap product. In a number of constituent entities of the Russian Federation, it is quite expensive even during the season.
  • Excessive consumption of melon can provoke dyspepsia.

Which melon to choose?

Which melon to choose
Which melon to choose

Nutritionists unequivocally say that the right choice of melon is the key to not only high-quality weight loss, but also health safety.

Therefore, you need to pay attention to the following recommendations, which will allow you to acquire a tasty and healthy fruit:

  • The melon should have a fragrant sweet aroma. If the melon does not smell at all or smells like green grass, then this is a sure sign that it is not ripe. When a rotten smell comes from the fruit, the melon is most likely spoiled.
  • The sound during the slaps on the peel should be muffled. If it is sonorous, then the melon was harvested unripe.
  • The fruit must have a dry tail.
  • The mesh on the melon skins should be sandy.
  • You should not purchase fruits with dents, cracks or other damage. Pathogenic microorganisms easily enter the pulp through them.



Side effects that melon diet can provoke:

  • Dizziness.
  • Drop in blood pressure.
  • Diarrhea.
  • Sleep problems.
  • Fainting.

In this regard, there are the following contraindications to the use of the melon diet:

  • The period of childbearing and breastfeeding;
  • Diseases of the urinary system;
  • Any diseases with an acute or chronic course;
  • Disorders in the work of the digestive tract;
  • Diseases of the heart and blood vessels;
  • Period of menstruation;
  • Inflammation of the pancreas;
  • Stomach ulcer;
  • Cirrhosis of the liver;
  • Children, adolescents and old age.

Interesting recipes

Melon yoghurt sorbet

Melon-yoghurt sorbet
Melon-yoghurt sorbet

To prepare this delicious dessert, you will need the following grocery set:

  • 0.4 kg of melon;
  • 0.25 l of yogurt;
  • 2 tbsp. l. Sahara;
  • Caramel sauce to taste;
  • Vanilla sugar - 1 pinch

Melon is crushed in a blender, added to the resulting mass of ordinary sugar, vanilla sugar and yogurt, mix thoroughly and put into the freezer compartment of the refrigerator. An hour later, the mass is taken out and mixed again, after which it is placed in a container and put into the freezer for another 4 hours. When the dish has solidified, it is served in the form of balls, garnished with melon slices and caramel sauce.

Gazpacho with melon and bell pepper

Gazpacho with melon
Gazpacho with melon

This dish is a soup served cold.

The following products are used for its preparation:

  • One green melon;
  • One green bell pepper;
  • One clove of garlic
  • 2 tbsp. tablespoons of lemon juice and olive oil;
  • 2 teaspoons of apple cider vinegar
  • Basil greens;
  • Pepper and salt.

Melon pulp and bell pepper are chopped with a blender along with garlic. Vinegar, lemon juice and olive oil are added to the resulting mass. If desired, you can add pepper and salt. The soup is put into the refrigerator, after an hour it can be served. Before serving, garnish with a few drops of olive oil and basil leaves.

Melon smoothie with mango, sorrel and orange

Melon smoothie
Melon smoothie

To prepare this original recipe, you will need the following grocery set:

  • Half a mango;
  • A piece of melon;
  • A small bunch of sorrel and some basil;
  • Four oranges;
  • 2 tbsp. agave syrup.

Juice is squeezed out of oranges, mango and melon are chopped using a blender. Sorrel, basil, agave juice and orange juice are added to the resulting mass, once again passed through a blender. The dish is ready.

Melon soup with mint and cucumber

Melon soup
Melon soup

To prepare the dish, you will need the following set of products:

  • 1/4 of the Kolkhoznitsa melon;
  • One cucumber;
  • One tomato;
  • 2 sprigs of mint;
  • A tablespoon of lemon juice and olive oil;
  • To taste: pepper, salt, sesame seeds, tabasco.

Tomatoes, cucumber, melon, mint leaves are passed through a blender, lemon juice, olive oil, tabasco are introduced into the resulting mass, salt and pepper. Before serving, the soup is garnished with sesame seeds.


Irina writes: I have been practicing the melon diet for the second year. For one day I need one melon, I do not use any other products. I drink water: normal or mineral water. For knocking it is possible to get rid of several kilograms. If I lose weight with the help of a melon before the holidays, then I remain at my previous weight. I am very pleased with the effect, so I do not plan to use other diets.

Rosalia writes: I have a double impression of the melon diet: it helps to lose weight, and quite quickly, but it is difficult to adhere to it. Melon does not saturate me well, and I constantly want to eat. When I first tried the melon diet, I managed to lose 5 kg. During my second attempt, it took another 6 kg, but I supplemented the menu with vegetables. In general, the result is not bad.

Alena writes: I am not ready to risk my own health, so for a long time I was in search of such a diet that would allow me to lose weight without harming the body. In 12 days I managed to lose 6 kg of excess weight. At the same time, my face skin condition improved, acne disappeared. I want to say that for me personally, the melon diet is one of the best.

Antonina writes: I followed a melon diet with cereals. In 5 days, I managed to get rid of 4 kg of excess weight. I honestly admit that I did not even expect such an excellent result. Now I recommend this diet to all my friends.


The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

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