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Watermelon for weight reduction is a new trend that’s taking off on TikTok.
The watermelon food plan is billed as a weight-loss and detox technique that’s tried for a number of days in a row – some folks decide to it for 3, 5 and even seven days.
On TikTok, a number of creators have documented their experiences with this system, marking a number of kilos of weight loss on the finish of their “quick.”
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Whereas watermelon is nice for hydration and could be a wholesome snack choice, some warn that limiting the physique to low-calorie fruit can pose dangers.
Dr. Mark Hyman, a Texas-based doctor and co-founder at Operate Well being, commented on this development in an interview with Fox Information Digital.
The watermelon food plan is trending on TikTok as a weight-loss “hack.” (iStock)
“The watermelon food plan is the newest in an extended line of stylish fast fixes — and whereas watermelon is a scrumptious and hydrating fruit, turning it into the centerpiece of a restrictive food plan is just not solely unsustainable, however it could actually truly backfire in your well being,” he warned.
Whereas watermelon could be a welcome boost to a various and nutrient-dense food plan, consuming solely that fruit for days at a time can “develop into an issue,” because it lacks balanced, needed vitamins, in keeping with the physician.
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“There isn’t a one-size-fits-all food plan or recommendation, particularly not when it’s pushed by social media algorithms as an alternative of actual science,” Hyman stated.
“Watermelon is generally water and sugar, which implies you’re lacking out on crucial vitamins like protein, healthy fats and fiber that your physique must operate,” he went on. “It might result in non permanent weight reduction, nevertheless it’s not fats loss — it’s water and muscle.”
Watermelon is nice for hydration, nevertheless it’s largely water and sugar, consultants say. (iStock)
The purpose in losing a few pounds shouldn’t be a couple of “fast drop on the dimensions,” Hyman stated, however a deal with lifestyle changes for an extended, more healthy life.
Because the human physique is designed to detox by itself, Hyman famous that consuming “actual meals” will supply the correct of assist for weight reduction and total wellness.
“Entire greens, clear protein, wholesome fat and loads of fiber,” he listed. “Add in high quality sleep, stress administration and motion, and also you’ve obtained a sustainable plan for lifelong health, not simply short-term weight reduction based mostly on stylish web fads.”
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Hyman added that social media is a “highly effective software,” however could be a “double-edged sword” on the subject of well being.
“What’s common on-line isn’t all the time what’s proper in your physique,” he stated. “Well being is private, and your physique isn’t an experiment. I encourage folks to be curious, but in addition cautious.”
To assist the physique’s pure detox, Hyman recommends consuming an array of nutritious meals like complete veggies, protein, wholesome fat and fiber. (iStock)
Los Angeles-based dietitian nutritionist Ilana Muhlstein famous in an interview with Fox Information Digital that the water, l-citrulline and potassium present in watermelon might assist detox the physique.
“Only one cup of diced watermelon incorporates about half a cup of water,” she stated. “From what I’ve seen on TikTok, folks doing a ‘watermelon detox’ typically eat 12 to 14 cups a day or extra, which implies they’re taking within the equal of six to seven cups of water simply from the fruit alone.”
“It might result in non permanent weight reduction, nevertheless it’s not fats loss — it’s water and muscle.”
This quantity of hydration will help stimulate bowel movements and urination, the physique’s “pure cleansing pathways.”
L- citruline, an amino acid discovered within the rind and flesh of watermelon, finally converts to nitric oxide manufacturing, which Muhlstein stated is crucial for blood circulate, circulation and lymphatic drainage.
“That is why athletes generally wish to eat watermelon to assist increase muscle restoration, and why watermelon could assist cut back puffiness and bloat,” she added.
Watermelon’s properties can result in cleansing and debloating, one dietitian nutritionist steered. (iStock)
Watermelon can be excessive in potassium, which helps to flush out extra sodium by urine and cut back water retention, the professional stated.
For somebody coming off of a high-salt food plan of quick meals and processed snacks, the watermelon food plan might set off a “sturdy de-bloating.”
“Nonetheless, they should be cautious that their sodium ranges don’t drop too low,” Muhlstein cautioned. She recommends including a sprinkle of fine mineral salt to watermelon, “particularly in the event that they really feel weak, drained or dizzy.”
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Regardless of the fruit’s detoxifying results, Muhlstein agrees {that a} strict watermelon diet is just not really helpful.
Consuming solely watermelon could cause muscle loss throughout the first 24 to 72 hours, because the fruit incorporates “virtually no protein.”
Muhlstein recommends incorporating watermelon right into a balanced food plan, or attempting different detoxifying meals like cucumbers. (iStock)
“Your physique will finally begin pulling important amino acids out of your muscle tissue to assist your organ features and programs,” she stated.
“Watermelon could be very excessive in potassium however very low in sodium, which may result in an electrolyte imbalance and potential headaches and dizziness.”
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As watermelon is generally sugar and water, this will result in blood sugar spikes and crashes, negatively impacting temper, focus and sleep.
The nutritionist as an alternative recommends consuming watermelon as a part of a balanced food plan, which may embrace a cup or two of the fruit with a healthy meal.