Watermelon is delicious and hydrating, and that’s a fact, but some social media users have taken that notion a little too far recently, turning it into a ‘diet‘ or a ‘detox‘.
The watermelon diet is a phenomenon that seemed to first gain popularity in 2022 on social media and is not an official diet plan, says Samantha Cassetty, RD, a dietitian and co-author of Sugar Shock. The origins of the diet are somewhat unknown and it appears there is no official ‘plan’ to follow.
However, it is often framed as a cleanse or ‘detox‘ in which users eat only watermelon for a set amount of time. Duration varies – some TikTokers eat watermelon consecutively for three days in a row, while others claim to have followed the routine for 30 days or more. (Yikes!)
Does watermelon detox your system?
People are drawn to the watermelon diet’s detox-like effect, however, the idea that it cleanses your system, so to speak, isn’t accurate. ‘The idea is to clear toxins and kickstart weight loss without feeling too hungry, [but] you don’t need to consume a type of food to detox the body,’ says Cassetty. ‘Your body is designed to eliminate toxins on [its] own –that’s what your kidney and liver do for you every day naturally,’ she points out.
What are the benefits of watermelon?
Again, there is no scientific evidence to support a watermelon cleanse. That said, watermelon itself is a nutritious food packed with vitamins and antioxidants, according to the US Department of Agriculture (USDA).
It contains vitamin A, which can help your vision and immune system, per a study published in the Journal of Clinical Medicine – along with vitamin C and vitamin B6, which have similar immune-boosting benefits. Watermelon also contains lycopene, which has been linked to decreases in heart disease and certain cancers, per the USDA. Additionally, the amino acids in watermelon may help reduce blood pressure and support exercise performance, according to a recent study.
Can watermelon help with weight loss?
If you only eat watermelon (which, again, is mostly water), you’ll likely see weight changes. However, a watermelon diet is a short-term solution and not a sustainable weight loss practice. ‘You will [likely] lose water weight, but once you start eating other foods, all your weight will come back,’ says Keri Gans, RD, author of The Small Change Diet.
The bottom line? Watermelon may work temporarily, but it shouldn’t ever be the only thing you’re consuming for weight loss. ‘Even though watermelon is a healthy food, it is not healthy to exist on watermelon alone – and that would be the same for any single food, whether it’s cake or kale,’ Cassetty says. By only focusing on one item, you’re eliminating vital proteins and healthy fats, which are essential nutrients for the body.
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