Many people love and wait for summer not only because of the pleasant rest, beaches, vacations and warmth, but also in anticipation of fruit and fruit abundance. However, observing a special diet, you need to know what can harm the figure and what does not; it is no coincidence that adherents of the protein system are tormented by the question - is it possible to have a watermelon on the Dukan diet?
On the one hand, what could be dangerous in a watery green-red berry, and on the other hand, the Dukan diet imposes some prohibitions on this product. Let's learn about everything in more detail.
How watermelon "works" in diets
In general, watermelon in diets is very welcome, because there are only 25 kcal per 100 g of juicy pulp. In addition, this berry is more than 90% water, but at the same time, the pleasant taste of the summer fruit is able to extinguish the desire for sweets, thereby restraining from breakdowns, which are so common among the losing weight public.
Watermelon contains dietary fiber and perfectly nourishes. And given that the standard calorie limit for weight loss varies between 1400-1600 kcal, it is easy to calculate how much watermelon you can eat per day without harming your figure.
However, we must not forget that the pulp of the berry is sweet, containing carbohydrates (8 g per 100 g of product), and on a diet the daily limit of carbohydrates is limited to 150 g, so you still can’t eat more than two kilos of watermelon.
The Dukan diet is based on protein and protein-carbohydrate nutrition, where only selective low-calorie vegetables are considered as carbohydrates. Fruits and berries in this system at the "Attack" and "Alternation" stages are under the strictest ban.
Starting only from the third stage - "Fixation", or "Stabilization", - you can introduce very few fruits and berries into the diet, in particular watermelon. However, even here there are limitations. You can eat no more than 150 g of watermelon pulp per day, provided that there will be no more fruits on the menu until the end of the day.
More recently, Pierre Ducane has released a new, lighter version of his diet called Ladder or 7 Days. The essence of this system is reduced to the daily expansion of permitted products.
If on Monday you can eat exclusively protein foods with a minimum content of calories and fat, then on the second day some vegetables are already introduced into the diet.
But from the third day it is allowed to include some fruits with berries in the menu. Watermelon is on the allowed list, so 200 g of fragrant red pulp will not harm the figure.
Ingredients
- - 200 g + -
- — 200 ml + -
- Watermelon pulp - 0.3 kg + -
- Sugar substitute "Sukrazit"- 2 tablets + -
How to make Dukan watermelon smoothie
A great option for a snack on hot days is this cold refreshing protein shake. Watermelons for him must be cut into cubes and frozen.
In this form, the pulp can be stored for up to 3 months, so you can prepare it for future use in portions of 150 g, and if necessary, use it to prepare a healthy and tasty Dukan snack, which can be prepared in just 3 minutes.
- Wash the watermelon thoroughly, cut into slices, and then cut the flesh from the peel, while removing the seeds. The pulp of the watermelon must be turned into 2x2 cm cubes and put in the freezer for 3 hours until completely frozen.
- We transfer the frozen watermelon cubes to the blender bowl, load the curd mass there and pour in the milk. Don't forget the sweetener.
- Whisk the entire contents of the blender bowl until smooth.
The result is a thick protein shake that is moderately sweet but delicious. The calorie content of such a treat does not exceed 46 kcal per 100 grams, where proteins account for 6 g, carbohydrates - 4 g, and fats - less than 1 g.
Watermelon on the Dukan diet can be consumed starting from the third stage "Stabilization". Moreover, you can enjoy not only the juicy fruit in its pure form, but also make an excellent protein snack from it.
Very often, people who are planning or already losing weight on the Dukan diet cannot understand why only two fruits are allowed: is it and rhubarb?
The absence of fruit in the diet goes against the official medical message that we have heard all these years and which urged us to increase the amount of vegetables and fruits we eat. But the problem is not to eat more vegetables or fruits, but to determine which vegetable or fruit will bring more benefits to our body. As a rule, everyone chooses according to the principle, the sweeter, the more useful.
Do not forget that fruits contain natural sugar in the form in which our body can easily absorb them and this does not mean at all that you will not get an additional dose of carbohydrates. The principle behind the Dukan Diet is to keep your carbohydrate intake to a minimum to help you lose weight. Remember that the Dukan diet is:
- high protein;
- low in carbohydrates;
- low fat;
- low in sugars;
- low in salt;
Dr. Dukan chose these two fruits only because of their individual properties:
- Rhubarb, low in natural sugar, is an indispensable tool in the fight against constipation, which may be faced by those losing weight on Dukan. Rhubarb is included in the 28 vegetables allowed in the Rotation phase.
- Goji berries due to their nutritional value, high content of essential fatty acids such as linoleic acid, as well as a source of antioxidants. In addition, they contain manganese, selenium, iron, zinc, B vitamins, amino acids and polysaccharides.
Fruits in the stabilization phase
When you reach your goal, you can include some fruit in your daily diet.
FORBIDDEN:
- Bananas, dried fruits, grapes and cherries, due to their high sugar content;
- Nuts are not allowed due to their high fat content.
ALLOWED:
- Apples
- Strawberry
- Raspberry
- Watermelon
- Peach
- Pear
- Nectarine
- Mango
What do you say about
Watermelon is one of the reasons to love summer passionately and look forward to the season when this big berry ripens. It is eaten with pleasure by both children and adults, enjoying the sweet fragrant pulp and spitting brown, as if varnished seeds. Watermelon brings freshness in the summer heat and easily quenches thirst, because almost 90% of it consists of water alone. But after all, this berry is quite sweet, and therefore many girls who are watching their figure may have a question whether it is possible to eat watermelon on a diet.
In fact, it all depends on what kind of diet they have in mind. Watermelon as a whole is not a very high-calorie product - it is 25 kilocalories per 100 grams. True, we should not forget that most of them are carbohydrates, the content of which reaches 5.8 grams - watermelon is rich in sugars such as glucose and fructose. But watermelon is very poor in protein and fats - in 100 grams they are no more than 0.6 and 0.1 grams, respectively. Therefore, when thinking about whether it is possible to eat watermelon on a diet, it is worth calculating whether the balance of proteins, fats and carbohydrates in your diet is maintained when this product is introduced, whether there will be an excess in the consumption of carbohydrate food when eating it or switching to it.
But in general, this berry is very useful. And its special properties are a weighty argument in favor of whether it is possible to eat watermelon on a diet. First of all, it should be noted the good diuretic and choleretic qualities of this berry. Thanks to its systematic use, you can perfectly get rid of toxins and toxins. For this, it is necessary to carry out the so-called "watermelon fast" within 3-4 days. Eating watermelon during a diet of this kind is necessary only in combination with black bread. Other products are not allowed at all. And it’s still not worth replacing with white - from eating a yeast white loaf along with watermelon, increased gas formation in the stomach can occur.
Another useful property of the berry - watermelon juice lowers blood cholesterol levels. This is especially important for people with high blood pressure and overweight. In response to the question of whether it is possible to eat watermelon on a diet, such citizens should answer: “Not only possible, but also necessary!” It is also good to replace a slice of berries with a glass of freshly squeezed watermelon juice - it is also very useful for the body. It is best to take juice in the morning - at this time it will be of the greatest use. But eating watermelon is best a couple of hours after the main meal, when a pleasant lightness is already formed in the stomach. Otherwise, you can provoke a disorder in digestion.
But in general, if the question arises whether watermelon is possible with a diet, it is better not to combine it with certain methods that are aimed at losing weight, if the use of this product is not initially prescribed in them. Instead, you should try the watermelon fast described above to quickly and effectively cleanse the body. Thus, you will prepare him for proper nutrition, which, as you know, is the key to a good figure and, of course, excellent health.
Many diets are based on the fact that it is recommended to eat vegetables and fruits in almost any amount. But fruits on the dukan diet far from all and far from always are allowed. There is a certain period of the diet when it is allowed to eat fruit.
The Dukan Diet is a carbohydrate-free diet that effectively allows you to get rid of extra pounds. It allows you to get rid of obesity, as well as slightly adjust the weight to the optimum. The duration of each of the four stages of the diet depends on how many kilograms you need to throw off. Many people were lucky enough to put their figure in order, while not forcing their body and not refusing to eat food after six in the evening.
The first and second stages of Dr. Dukan's diet do not involve eating fruits. Fruits on the Dukan Diet only possible from the third stage. At the first stage, there is, rather, the psychological attitude of the whole organism to weight loss. This is due to the very rapid manifestation of results: in 3-5 days you can easily lose up to five kilograms. Isn't that what you call inspiration? Isn't that an incentive to lose weight? The next two stages are designed to consolidate the achieved results and to further stabilize body weight within the normal range.
The introduction of fruit into the diet should be gradual and slow. Fruits are allowed to be eaten in almost unlimited quantities, but bananas and grapes are still better left out of the list of allowed foods. For apples, grapefruits, lemons, oranges, and other citrus fruits, there are no complaints from the author of the diet. To smoothly and accurately introduce fruits into the diet of an organism that has become unaccustomed to them, you can first add them to tea or water.
By the way, water with lemon and with the addition of other citrus fruits perfectly speeds up metabolism, activates the process of burning calories and gives a feeling of satiety. At the last stage of the Dukan diet, there are no prohibitions on eating fruits. You can add grapes and bananas to your menu. But once a week, they still have to be abandoned in order to arrange a protein day (following the example of the first stage “attack” diet).
Don't try to choose tastier vegetables or sweeter fruits. Start only from what is healthier and less caloric. Absolutely all varieties of fruits contain sugar. This is how the supporters explain Dukan diet why not fruits over two stages. Sugar is very easily absorbed by the body, and we, as losing weight, do not need it at all.
Vegetables and fruits that can be eaten without restrictions include rhubarb and goji berries. Many people hear about the last product for the first time, but it is they that allow you to maintain the necessary balance of fatty acids and are an excellent antioxidant. Goji berries contain selenium, manganese, zinc, iron, as well as a lot of vitamin B.
As for rhubarb, this product is unknown to us as a natural sugar substitute, but it actually is. By the way, about three dozen salads allowed on the Dukan diet can be prepared from rhubarb. After waiting for the fourth stage, you can proudly afford strawberries, berries, raspberries, watermelons, melons, peaches, kiwis, nectarines, pears, mangoes and others.
The Dukan Diet is not just a diet, but a whole well-thought-out and carefully designed nutrition system. It involves only benefiting the body, so any discomfort during its observance should cause alertness. Listen to the signals that your body gives you, and then you can help it achieve excellent results.
A fruit is any plant organ derived from the ovary of a flower andseeded...
FRUIT
A fruit is any plant organ formed from the ovary of a flower andseeded.
fruit classification
Fruits are of the following types:
watery fruit
These are all fruits that contain more than 95% water. They are divided into the following groups:
Fruits with seeds: quince, loquat, apple, pear, grape, melon, watermelon
Fruits with pits: apricot, peach, plum, cherry, nectarine, cherry plum
Berries: blueberries, wild strawberries, wild strawberries, white and red currants, raspberries, blackberries, blueberries, cranberries, black currants
Citrus: lemon, orange, grapefruit, pomelo, tangerine
Oilseeds and fruits
Due to their high fat content, they are mainly used for the production of vegetable oil. This category includes: almonds, walnuts, hazelnuts, coconut, pistachios, peanuts, cashews, Brazil nuts, macadamia nuts, cocoa, avocados, olives, pine nuts, sunflower seeds, sesame.
Note: A banana before ripening is also rich in starch.
Starchy fruits
Such fruits are rich in complex carbohydrates (starch), and therefore they belong to the family of starchy foods. This category includes chestnuts.
Dried fruits
As a result of dehydration, dried fruits have a high content of carbohydrates (sugar) and are classified as sweet foods. This group includes dates, figs, dried apricots, raisins, papaya, prunes...
Exotic and tropical fruits
Bananas, passionfruit, kiwi, pineapple, papaya, mango, pomegranate, lychee, mangosteen, longan (dragon's eye), rambutan, kumkuvat, barbados cherry, carom, anona, guava, strawberry guava, pitaya, anona scaly, sapote fruit, fruit tamarind tree, jujube (Chinese date), persimmon...
All fruits have different carbohydrate content, and on this basis they are divided into the following groups:
Acidic fruits such as lemon and rhubarb - they contain no more than 2.5 g of carbohydrates per 100 g of fruit.
Wild berries, citrus fruits, melon, watermelon, quince, passion fruit and papaya contain 5-10 g of carbohydrates per 100 g of fruit.
The sweetest fruits are cherries, fresh figs, grapes, persimmons and bananas. 100 g of these fruits contain 15.5-20 g of carbohydrates.
The rest of the fruits not mentioned above belong to the second group with an average carbohydrate content (from 10 to 15 g).
The energy value
On average, 100 g of fruit contains about 50 kcal, or 200 kJ. Thus, they are non-caloric due to their high water content and low fat content. However, be careful with sweeter fruits, which contain 75 kcal (300 kJ) per 100 g.
Plants are a source of fibers, mostly soluble (pectin).
On average, 100 grams of fruit contains 2 grams of fiber.
The most fiber-rich fruits are white and red currants, guava, pomegranate, blueberries and figs: they contain 6-9% of fibers. In second place after them are blackcurrant, quince, raspberry and passion fruit (2-6% of fibers).
Soluble fiber, which helps regulate bowel function, also lowers blood cholesterol by acting on bile salts. In addition, they lower blood sugar levels after meals and play an important role in the prevention of colon cancer.
Content of vitamins, minerals and trace elements
Minerals and trace elements (per 100 g)
Sodium : low content - on average, 30 mg
Potassium: on average, 100-200 mg; Some fruits, such as bananas, are very rich in potassium. When diets are low in potassium, it is important to monitor your intake of this mineral.
Calcium: Average, 30 mg. The most calcium-rich fruits are black currant, orange, white and red currant, blackberry and kiwi.
Magnesium: average, 10 mg.
Iron: on average, 0.5 mg (except red berries, they contain 1 mg of iron). This iron is non-heme, so it is poorly absorbed. However, if the fruit contains vitamin C, iron is better absorbed.
Vitamins (in 100 g)
Vitamin C: 30 mg average (guava and blackcurrant 200 mg). The use of fruits with peel and in raw form contributes to the effective absorption of this vitamin.
Vitamin B9: The fruits richest in this vitamin are melon (100 mg/100 g), as well as black currant, strawberry, raspberry, kiwi, lychee, mango, blackberry, orange and papaya (50 mg/100 g on average).
Beta-carotene: 0.3-0.5 mg / 100 g. Beta-carotene gives fruits a yellow or orange color: mango, apricot, melon, persimmon, papaya, passion fruit, peach, cherry, nectarine ...
Vitamin E: maximum 1 g; found in blackcurrant, mango and blackberry. It has a significant effect on free radicals.
Polyphenols (tannins)
Grapes and apples contain large amounts of phenolic compounds that have an antioxidant effect.
Recent scientific studies have proven their important role in the prevention of cardiovascular disease, cancer and osteoporosis.
Other organic acids
Citric (citrus), malic (apples), tartaric (grapes), and oxalic (rhubarb and strawberry) acids are organic acids found in fruits that aid digestion.
Pros of fruit consumption
Fruits play an important role in the prevention of the following diseases:
Obesity and overweight: low in calories and high in fiber.
Cardiovascular diseases: effect on cholesterol oxidation
type 2 diabetes: a complication of obesity
Cancer: reduction in the formation of tumors
Immunity Boost with Antioxidant Content
Osteoporosis: Antioxidants affect bone demineralization.
seasonal fruits
Below is a list of fruits by month:
In January, February and March: bananas, lemons, tangerines, kiwis, oranges, walnuts, pears and apples
In April: apples, kiwi and rhubarb
In May: strawberries and rhubarb
In June, the fruit season begins, apricots, almonds, cherries, figs, strawberries, raspberries and melons appear
In July and August, even more fruits ripen: peaches, black currants, cherry plums, blackberries, blueberries, watermelons and plums
In September, all fruits are sold, and preference should be given to prunes, Chasselas and Muscat grapes, as well as cherry plums..
Autumn fruits appear in October: chestnuts, quince, walnuts, vineyard peaches, pears, apples
In November: dates, persimmon, mango...
In December, there are many exotic fruits on sale: lychee, mango. There are also more familiar ones: tangerines, dates, kiwi, oranges, grapefruits, pears, apples...
Loss of vitamins during heat treatment
Significant losses of vitamin C (mostly considered) occur with the following actions:
Washing fruits: fruits should be washed thoroughly, but quickly (so that the fruits do not get soaked).
Cleaning removes the peel, which contains fertilizer, but only the top layer should be cut off, since the nutrients and nutrients are found mainly in the outer layer of the fruit.
Cleaning and grating: it contributes to the oxidation of vitamin C. It is recommended to perform these actions a few minutes before consumption.
Various cooking methods: during the heat treatment of fruits, 30-40% of vitamins are lost. It is recommended to eat fresh fruit every day in accordance with the minimum daily intake.
Fruit based products
Confitures, jelly and marmalade from fruits
Fruit-based products are obtained from fruits and sugar through heat treatment.
Confiture is made from fruit pulp. In 1000 g of confiture, the proportion of fruit must be at least 350 g.
Jelly is a mixture of sugar and pureed fruit pulp. In 1000 g of jelly, the proportion of fruit must be at least 350 g.
Marmalade is made from citrus fruits (pulp, puree, juice, peels) with the addition of sugar. In 1000 g of marmalade, the proportion of fruit must be at least 350 g.
All of these products contain 60-70% carbohydrates and are not fruits, but sweet foods.
Commercially available reduced sugar jams contain 45% carbohydrates.
Fruit based drinks
Such products belong to the group of drinks.
They must meet certain requirements:
The name "fruit juice" can be used in relation to natural products obtained by mechanical pressing of fresh, ripe and unfermented fruits.
Reconstituted juice - juice prepared on the basis of a concentrate obtained as a result of juice pasteurization and removal of part of the water from it to the dry matter content 80%.
Fruit nectar is a mixture of juice or puree(25-50% depending on the fruit) with water, sugar or honey. The content of added sugar in the final product should not exceed 20%. Dyes and preservatives are prohibited.
Concentrated and dehydrated juice or juice in powder form is obtained from the juice of one or more types of fruit by removing at least 50% water (for concentrated juice) and nearly all water (for dehydrated or powdered juice). Such juices are used mainly in public catering and in automatic machines.
Fruit drinks are made from water containing fruit and/or fruit juice in varying amounts.. They can be sweet, carbonated and flavored. Milk can be used instead of water.
The labeling of fruit juices is carried out in accordance with the general rules of Directive 2000/13/EC regarding foodstuffs.
Fruits and the Dukan Diet
Pierre Ducan especially highlights rhubarb and goji berries (common dereza, Tibetan barberry).
Goji berries:
These berries appeared in Western countries a few years ago and have become very popular.
They grow in China, have a pleasant taste and are rich in vitamins, trace elements and antioxidants. Numerous beneficial properties are attributed to them, such as boosting immunity, lowering blood pressure and blood sugar levels, and improving bowel function.
One gets the impression that goji berries are a panacea with extraordinary healing power. How about really?
One thing is certain - and scientists around the world agree - goji berries have powerful antioxidant properties. These properties are due to the high content of vitamins, mineral salts, trace elements, including rare ones. This combination of active substances in high concentration in this small fruit has put it on a pedestal along with other products that have the title of "the most nutritious in the world."
Goji berries not only play an important role in reducing the risk of cardiovascular disease, premature aging, maintaining good skin condition, but also strengthen the body's defenses and effectively fight fatigue.
Goji berries are recommended for any long-term diet to prevent the risk of nutrient deficiencies, especially in case of fatigue caused by increased stress or heavy menstruation, in case of large weight loss, when the skin sags, in case of hair loss or frequent colds.
Rhubarb:
Rhubarb is rich in vitamin C (12 mg per 100 g) and magnesium, which strengthens the nervous system. Rhubarb also improves bowel function.
During the attack phase:
Goji berries can be consumed 1 tablespoon per day.
During the alternation phase:
At the fixing stage:
During the stabilization phase:
Return to nutritional balance allows you to return to the diet of all fruits and eat at least 3 fresh fruits per day.
