Is Watermelon Good for Weight Loss?

Medical Review by Karina Tolentino, RD, CHWC

If you are trying to lose weight watermelon It is one of the best fruits to include in your diet. Even though it contains a lot of water, it is low in calories, so you can suppress your appetite. Watermelon contains beneficial compounds that help burn fat and aid digestion.

This article covers everything you need to know about watermelon for weight loss, including potential benefits and risks.

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How watermelon can help you lose weight

Watermelon contains nutrients that help you lose weight by promoting satiety, improving exercise performance, burning fat, and aiding digestion. Those with a sweet tooth will also be satisfied.

keep you full

Watermelon is 92% water, so it’s perfect for hydration. dehydration It can make you feel hungry instead of thirsty, causing unnecessary calorie intake when your body needs water.

Also, since watermelon is mainly composed of water, it is low in calories, so you can take in calories even if you eat a lot of watermelon. Studies show that people get fuller by the amount of food they eat, not by the amount of calories they consume.

In one study, participants were given two cups of the same calorie watermelon or low-fat cookies daily for four weeks. Researchers found that people in the watermelon-eating group felt less hungry, ate less food, and were less motivated to eat. Ingestion of watermelon also significantly reduces body weight, body mass index (BMI), blood pressureand waist to hip ratio.

low calorie

One cup of watermelon has 45 calories. Replacing high-calorie, ultra-processed snacks with watermelon can help you cut calories and lose weight while still feeling satisfied.

One study found that eating large, low-calorie foods before meals reduces hunger and overall calorie intake, which may help with weight loss.

Relieves muscle soreness from exercise

Watermelon contains amino acids. Citrullineincreases the blood concentration of L-arginine (Amino acids that help the body make proteins). This increases nitric oxide production, improving blood flow and oxygen delivery to muscles.

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Nitric oxide also regulates various functions of skeletal muscle, such as muscle contraction and repair.Increased nitric oxide from citrulline consumption may help reduce muscle pain.

Vigorous exercise can cause ammonia and lactic acid It accumulates and leads to decreased exercise capacity and muscle fatigue. Some evidence suggests that citrulline may help reduce ammonia and blood lactate levels, improve exercise performance, and reduce muscle soreness.

A study found that muscle soreness and recovery heart rate improved 24 hours after consuming 500 milliliters (mL) of natural watermelon juice.

Helps curb a sweet tooth

Because watermelon contains natural sugars, it can satisfy your sweet tooth with fewer calories than traditional desserts.

However, despite its sweetness, watermelon is lower in sugar than many other types of fruit. This could be a better option for those who monitor their blood sugar levels.

help burn fat

Citrulline in watermelon is metabolized to arginine. Some studies suggest that arginine supplementation may significantly reduce her BMI, waist circumference, and fat mass. It may also help increase muscle mass. However, further studies are needed to confirm these benefits.

This is likely because it may promote the development of brown adipose tissue. heat generation (process of heat generation). Brown adipose tissue, also known as brown fat, is a specific type of fat that can generate heat and increase the amount of calories your body burns.

improves digestion

Due to its high water content, watermelon may be beneficial for digestive health.water keeps food moving digestive systemmay help reduce and prevent bloating. In addition, water breaks down food so that nutrients can be absorbed.

Watermelon also contains a small amount of fiber, which helps remove buildup in the digestive tract and improve gut health.

Risks of eating too much watermelon

Watermelon is very nutritious, but eating too much of it can cause unwanted side effects.

watermelon is expensive fodmap (fermentable oligosaccharides, disaccharides, monosaccharides, polyols) foods. FODMAPs are short chain carbohydrates (sugars) that are not readily absorbed in the intestine. FODMAPs are fine for most people, but they can cause pain, bloating, constipation, and diarrhea in people with: irritable bowel syndrome (IBS).

Eating too much watermelon can raise blood sugar levels in people with: Diabetes. It can also cause a rare condition called Lycopenemiacausing a yellow to orange skin discoloration.

Who should avoid watermelon?

some people have allergies Ragweed Or grass pollen can react to watermelon.if you are suffering Pollen allergy If you experience hives, vomiting, or difficulty breathing after eating raw watermelon, it should be avoided, especially during allergy season.

Avoid eating watermelon if you are prone to: MigraineBecause there is some evidence that it can cause headaches in people with migraines. However, if eating watermelon does not cause symptoms, there is no need to avoid watermelon.

Is the watermelon diet good for your health?

The watermelon diet is a low-calorie diet that only eats watermelon. Watermelon is a healthy food, but there is no evidence that the watermelon diet confers any health benefits. Relying solely on watermelon, which is low in fat, protein and several other essential nutrients, can lead to nutritional deficiencies, muscle loss and fatigue, to name a few.

How to Incorporate Watermelon into Your Diet

Watermelon is a versatile fruit that you can easily include in your diet. Here are some creative ways to enjoy watermelon.

• Cut a watermelon into cubes as a hydrating snack.

• Sliced ​​watermelon is grilled on one side for a few minutes, transforming it into a flavorful watermelon steak.

• Make watermelon salad by tossing chunks of watermelon with feta cheese, cucumber and fresh mint.

• Puree the watermelon, pour the juice into popsicle molds and freeze until firm.

• Mix diced watermelon, red onion, cilantro, jalapeño, and lime juice to make watermelon salsa.

Is it okay to eat watermelon every day?

Most healthy adults can safely consume up to 2 cups of watermelon each day to meet the recommended daily fruit intake. However, it is recommended to include other fruits in your diet to provide your body with a wide range of nutrients.

watermelon-like fruit

Other water-rich fruits that are low in calories and may help with weight loss include:

• strawberry

• cantaloupe

• cucumber

• honeydew melon

• peach

• orange

• grapefruit

summary

Watermelon is high in water and very low in calories, making it a filling and weight-loss snack. Fruits also contain beneficial compounds that help reduce body fat, maintain lean muscle mass, and relieve muscle soreness.

However, it is important to note that although watermelon is a nutritious food, it should not be relied on solely for weight loss. Instead, you should incorporate a balanced diet and regular physical activity into your healthy lifestyle.