We independently research, test, review, and recommend the best
products—learn more about
our process. If you buy something through our links, we may earn a commission.
Netflix’s hit docu-series Cheer is officially streaming for a second season, and several of the show’s breakout stars are back again. One is Gabi Butler, who decided to rejoin to Navarro College’s award-winning cheerleading team after the first few episodes had been filmed.
And, of course, this is an extremely restrictive diet, which nutritionists generally don’t recommend as part of a healthy lifestyle. “There is no way that restricting all foods except for one in your diet, no matter how healthy that one food is, can actually be an overall healthy diet,” says Keri Gans, R.D., C.D.N., author of The Small Change Diet. “Any diet that consists of only one food is absolutely ridiculous.”
Are there any risks associated with the watermelon diet?
There are a few things that can go wrong with the watermelon diet. The first is that you’re unlikely to keep off any weight that you lose, says Cording. “There’s no educational component, so people don’t learn about healthy eating patterns,” she says. “Usually, when a person goes back to their eating habits, they’re just going to gain the weight back. It doesn’t set you up for sustainable weight maintenance.”
Sticking with one food (aka a mono diet) with minimal calories can lead to blood sugar and blood pressure drops, especially in people with diabetes or who have blood pressure issues, says Dr. Li. “It can be life-threatening if your blood pressure goes too low or your blood sugar goes crazy,” she says. (See: Why You Should Give Up Restrictive Dieting Once and for All)
Even people with no underlying health conditions could experience side effects like fatigue, dizziness, lethargy, nausea, and headaches (from the lack of calories), along with stomach issues from all that fruit, says Gans.
Not to mention — even though Butler was specific about doing this diet during a time when their cheer practices were less strenuous than normal — watermelon alone likely can’t provide all the nutrients you need to fuel your body during exercise.
If you feel like your diet hasn’t been great lately and are feeling a call to “cleanse,” Cording suggests taking a good look at where you’re falling short of your healthy eating goals — and then make changes related to that. “If you notice you’re not eating enough vegetables, add some spinach to your plate or work in more vegetables to every meal,” she says. “If you’ve been eating a ton of sugar and carbs, trying swapping in protein at every meal to help you feel more satisfied.”
In general, take a pass on any extreme weight loss methods such as the watermelon diet. "There is not easy way out with weight loss," says Dr. Li. "You have to make lasting, sustainable changes."
