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Is Watermelon Good for Weight Loss?

Think of summer fruit, and a red, juicy watermelon will certainly come to your mind. Chilled watermelon is sort of a refreshing, cool breeze in the new summer months.

Biting into the watery flesh of a watermelon just isn’t only a respite from the excruciating heat, but additionally carries sweet memories of nostalgia, making it a preferred favourite.

The better part about watermelons is their availability. Watermelons can be found all around the world. As soon as summer arrives, you’ll be able to never walk past a fruit vendor without these green round balls.

There is little doubt that this watery fruit just isn’t fattening. But did you realize that watermelons can assist you to shed pounds? Read on to learn how.

What will we learn about watermelon?

Studies claim that watermelons are a wonderful source of antioxidants comparable to lycopene, which can help prevent heart disease and cancer. Tests moreover links the lycopene in watermelons to the reduction of inflammation within the body.

Other tests indicates that watermelons are amazing for blood circulation and help control the blood pressure of obese people and folks with hypertension and pre-hypertension.

It is well-known that vitamins A and C are excellent for the skin. Vitamin A moisturizes the skin and hair. Watermelon, being a potent source of vitamin A, helps keep skin hydrated and facilitates skin repair and latest cell growth, while vitamin C keeps skin and hair soft.

Read more: Watermelon – properties, dietary values ​​and healthy recipes

These nutrients also help protect the skin from the tough glare of the sun and forestall skin conditions like psoriasis. Watermelon also has a high glycemic index (80). However, its glycemic load (carbohydrate content) is low – only 5, so it may be enjoyed in season.

What’s more? You can eat its seeds and peel! They are easy to bake and eat in case you are on the go.

92% of a watermelon is water. Thanks to the high water content, watermelons care for the extent of hydration. Moreover, studies consistently support the hypothesis linking hydration to weight reduction.

In addition, the big amount of water within the fruit ensures a sense of satiety for longer. Anytime you are feeling a sugar craving, eating watermelon can do the trick. In addition, it has useful electrolytes, comparable to potassium and magnesium, which help to right away replenish energy levels. This quality also helps prevent heatstroke.

Watermelon is a wonderful source of arginine, an amino acid that is amazingly helpful in burning fat quickly.

Watermelon can be option for dessert. For people following a low-fat eating regimen, watermelon is usually a low-calorie approach to satisfy a sweet tooth without the danger of gaining weight.

The primary idea is that one serving, about 100 grams of watermelon, has about 30 calories, or only 40-46 calories per cup. So for those attempting to cut calories, watermelon is a low-calorie food that doesn’t contribute to weight gain. However, it’s needed to eat sensibly because eating an excessive amount of just isn’t good in your health.

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Ways to eat watermelon for weight reduction

The ideal approach to shed pounds is to burn more calories than you eat. That’s why it is so essential to complement your training routine with a balanced eating regimen.

What makes watermelon so effective is that you just’re eating a fruit that is mostly water and low in calories, while ensuring you have no other cravings between meals. It also means you will find yourself with smaller portions for other meals, which is nice for weight reduction.

However, avoid consuming watermelon at night. Watermelons have an acidic power that may delay digestion and cause problems with bowel movements the following morning.

Try to limit your total watermelon consumption to about 2 cups a day. Sometimes 1 cup is the suitable amount for weight reduction, depending in your preferences. For example, in case you eat one slice of watermelon for breakfast, you’ll be able to mix your lunch with three slices of watermelon. Or eat as a night snack before 5pm.

The way food affects your body has lots to do with weight management. Technology has made huge strides today, and products like smart scales are the long run of weight management. Smart scales or digital scales are modern versions of traditional scales.

The HealthifyMe smart scale has been fastidiously designed to make sure correct data combined with the advantage of our pro coach experience. These electronic devices track details about body composition, not only weight, including body fat percentage, bone mass, and muscle mass.

Thus providing comprehensive details about your health. HealthifyPro is a whole package that features a smart scale, CGM solution, metabolic panel and access to an expert trainer to maintain you in command of your progress. It also offers intelligent AI assistance at your fingertips.

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Watermelon recipes to try for weight reduction

In conclusion, remember every little thing we described above. You don’t at all times should eat watermelon because it is. This refreshing fruit might be eaten in some ways. It doesn’t start or end with juice, even though it’s an awesome option!

Chilled Watermelon Soup

  • Servings: 4
  • Preparation time: 5 minutes


  • Diced watermelon: 4 cups
  • Lemon juice: 2 tbsp
  • Fresh mint: 1 tbsp
  • Salt and pepper to taste

A way of preparing

  • Take all of the ingredients and blend them together.
  • Add salt and pepper to taste.
  • Adjust the spices as you want.
  • Leave to chill within the refrigerator for a minimum of two hours.
  • Garnish with fresh mint leaves and serve.

watermelon cocktail

  • Servings: 2
  • Preparation time: 10 minutes


  • Watermelon cubes: 1½ cups (350 g)
  • Strawberries, chopped and frozen: 1 cup (200 g)
  • Banana, chopped and frozen: ½ (50 g)
  • Unsweetened milk: ¾ cup (200 ml)
  • Juice of two small lemons
  • Chia seeds: 1 tablespoon (45 g)

A way of preparing

  • Place all ingredients in a blender and mix until a puree consistency is obtained.
  • Adjust the consistency to your liking – add milk in case you like a thinner smoothie or add fruit to make it thicker.
  • Pour right into a glass, sprinkle with chia seeds and revel in the cocktail.
  • You can turn a watermelon smoothie right into a smoothie bowl by sticking to a thicker consistency. Garnish with fresh fruit, nuts and seeds and revel in.

Watermelon Chili Lime

  • Servings: 2
  • Preparation time: quarter-hour


  • Watermelon cubes: 4 cups
  • Chili powder: ¼ teaspoon (10 g)
  • One lime, grated rind and squeezed juice
  • Crushed cottage cheese: 3 tablespoons (100 g)
  • Chopped fresh cilantro (cilantro): 1 tbsp
  • Salt for taste

A way of preparing

  • Place the diced watermelon in a bowl and sprinkle with salt and chili powder. Mix well.
  • Add lemon juice and sprinkle with grated lime zest.
  • Add crushed cottage cheese and cilantro. Serve immediately.

Watermelon ice cream

All you would like is a number of cups of watermelon.

  • Puree the watermelon and pour right into a popsicle tray.
  • If you haven’t got one, an ice cube tray will even come in useful!
  • If you want, you’ll be able to add some other fruit you desire to pair with watermelon in your popsicles. For example, strawberry or kiwi is an awesome combination. All you’ve got to do is mix your favorite fruits together with watermelon.
  • Place within the fridge/freezer for a number of hours until it sets. Serve and revel in.


Watermelon just isn’t just something to eat that may beat the warmth. You can replace your high-calorie snacks with watermelon and be in your approach to shedding weight.

Watermelon has many advantages, including hydration and saturation. It can be a key ingredient when working in your well-being. While consuming watermelon helps you shed pounds, limiting your fruit intake to only watermelon is unhealthy.

This implies that overeating one fruit is a foul eating pattern, though it is taken into account a wonderful fruit for weight reduction. To achieve any goal, the suitable approach is required. To shed pounds, you have to work on a correct eating regimen and a consistent training regime.

  1. Watermelon Lycopene and Related Health Claims – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
  2. The Cardiovascular Benefits of Lycopene: Fantasy or Reality? – https://pubmed.ncbi.nlm.nih.gov/27609297/
  3. Watermelon extract supplementation reduces ankle blood pressure and carotid artery augmentation index in obese adults with prehypertension or hypertension. https://academic.oup.com/ajh/article/25/6/640/160387
  4. Increased hydration could also be related to weight reduction https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

Frequently Asked Questions (FAQ)

What are the negative effects of eating too many watermelons?

Eating an excessive amount of watermelon could cause digestive discomfort comparable to bloating, gas, abdominal pain, and diarrhea. In addition, watermelons are wealthy in an antioxidant often known as lycopene. Lycopene can be a pigment, and overeating watermelon could cause lycopenemia. In this state, lycopene accumulates within the skin. Thus giving it an orange discoloration. However, lycopenemia is amazingly rare and in addition reversible.

Does Watermelon Burn Belly Fat?

Watermelon might help burn belly fat because it is a hydrating fruit wealthy in lycopene. In addition, watermelons increase the body’s levels of arginine, an amino acid that helps burn belly fat. Plus, watermelons are mostly water, so that they’re low in calories, perfect for weight reduction.

What is the energy value of 100 grams of watermelon?

There are 30 calories in 100 grams of watermelon, or the energy value per value is 30.

Can women with PCOS eat watermelon?

Watermelon incorporates nutrients that may improve PCOS and help with the risks related to the disease, comparable to hypertension and weight gain. In addition, since PCOS can affect skin health, the vitamin C in watermelon might help maintain skin volume and firmness by producing collagen. However, it is vital to eat watermelon sparsely to avoid blood sugar spikes.

Can Diabetics Eat Watermelon?

When eaten sparsely (i.e. 100-150 grams, 2-3 days per week), watermelon could also be useful for individuals with diabetes. It’s not particularly harmful, nevertheless it affects everyone otherwise. Therefore, it is healthier to seek the advice of an authority nutritionist to find out the portion size and the right approach to eat. However, the final strategy is to trace carbs, understand the glycemic index of foods, and monitor blood sugar levels.

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