Why Watermelon Is Good for Weight Loss (Not Fattening)

Is watermelon good for weight loss, or is it fattening? Good news! Eating watermelon doesn’t make you fat and can even help you lose weight.

Watermelon is a delicious and sweet summer treat that’s packed with nutrients and high water content. It’s great to enjoy this delicious and hydrating fruit, which also helps you shed some extra pounds.

While watermelon itself doesn’t cause weight gain, it is essential to be aware of some concerns before incorporating it into your diet in large quantities. Like most fruits, watermelon contains sugar that could possibly hinder some people’s weight loss plans.

Keep reading to discover how you can lose weight and even lose belly fat, all while eating and enjoying watermelon.

Watermelon Can Help You Lose Belly Fat

Watermelon is a healthy fruit that’s mostly water (92%) and contains the essential nutrients:

• Vitamin C
• Vitamin A
• Potassium
• Magnesium
• Vitamins B1 and B6
• Fiber
• Lycopene

Watermelon is also low in calories, with 1 cup containing only 46 calories.

This makes it one of the least calorie-dense foods. But there is also almost 10g of sugar in 1 cup of sliced watermelon.

Is watermelon high in sugar?

Watermelon has a glycemic index of 72 out of 100, which is high.

The glycemic index (GI) measures how quickly a food can raise your blood sugar levels. Generally, the lower the better, since high GI foods can lead to weight gain and insulin resistance.

But watermelon’s glycemic load (GL) is relatively low, at only 4 per serving.

The glycemic load combines the effect of a food on your blood sugar and the total portion size. It provides a more accurate representation of a food’s impact on your blood sugar in real-world conditions.

So, while watermelon’s GI may be high, and it does contain a good amount of carbs, its relatively low GL and high water and fiber content make it much less likely to spike your blood sugar when eaten in reasonable amounts.

Why Watermelon Boosts Weight Loss

Eating watermelon can help with losing weight and belly fat, but why?

First of all, overeating on anything can cause you to gain weight due to being in a calorie surplus. However, having some diced watermelon wouldn’t be a primary driving force, as it’s relatively low in calories and has a low glycemic load.

Typically, the main cause of weight gain comes from bad eating habits like consuming too many calorie-dense foods, processed foods, refined foods, seed oils, and sugary drinks. You’ll lose weight much more easily following a healthy diet by simply swapping out these bad foods for fruits like watermelon.

If your body doesn’t handle sugar well due to diabetes or insulin resistance, you may want to limit your watermelon intake.

Those with a natural endomorph body type (easier to store fat + slower metabolism) may also benefit by keeping their carbohydrate and sugar intake low when trying to lose weight.

It’s essential to have metabolic flexibility, which is your body’s ability to switch between burning carbohydrates and fat for energy efficiently.

However, if you have metabolic inflexibility, your body has a reduced ability to switch between burning carbohydrates and fats for energy.

The sugar in watermelon is also processed differently in your body than table sugar.

Watermelons have sugar in the form of fructose, which is mostly processed in your liver. Then, via a process called lipogenesis, the fructose can be converted into triglycerides (a type of fat).

High fructose intake from consuming an extreme excess of fruit sugar can cause your body to produce too many triglycerides.

But just a small amount of watermelon shouldn’t be much. A concern is consuming too much high-fructose corn syrup or sugary drinks, which can easily lead to weight gain.

Your body actually uses a “fullness hormone” called GLP-1 to send signals to your brain that you’ve had enough to eat. Foods like watermelon can naturally boost this process, but for some people, especially if you’re battling cravings or a slow metabolism it’ll not be enough.

Try using a natural GLP-1 support booster to activate your body’s own GLP-1 satiety pathways. It’ll help you feel fuller, crush cravings, and make it easier to get the scale moving down.

Let’s take a look at more of the health benefits of watermelon…

Lycopene & Antioxidant Power

Watermelon is rich in lycopene, a potent plant pigment and antioxidant typically found in tomatoes. Watermelon can contain up to 1.5X more lycopene than a large tomato per cup.

The lycopene in watermelon has been shown to significantly inhibit inflammation in cells, such as inducible nitric oxide synthase (iNOS) and cyclooxygenase-2 (COX-2). This shows watermelon is very high in anti-inflammatory properties, which can help reduce oxidative stress and protect cells from premature aging and dysfunction.

Watermelon is rich in antioxidants, including carotenoids and flavonoids. These antioxidants help to neutralize damage-causing free radicals. This can help lower inflammation and reduce the risk of chronic diseases like cancer, heart disease, and diabetes.

Hydration & Electrolyte Support

At 92% water, watermelon is one of the most hydrating fruits on the planet. The high water content in watermelon helps replenish fluids lost through sweat, respiration, and normal bodily functions. This helps to prevent dehydration, especially after working out or on hot days.

Watermelon is high in critical electrolytes like potassium and magnesium. These are essential for muscle function, nerve signaling, and maintaining fluid balance within cells. Potassium also helps you regulate water balance while supporting muscle and nerve functions.

Eating watermelon can be a healthier alternative to many sports drinks, as it offers these benefits without added sugars or artificial ingredients. This makes it a more wholesome, natural choice for hydration, while also providing essential nutrients like vitamin A, B6, and C.

Citrulline for Blood Flow & Recovery

Watermelon is high in L-citrulline (especially in the rind), which is a precursor to L-arginine that boosts nitric oxide production. Nitric oxide is a powerful compound that relaxes blood vessels and improves blood flow. This can help to lower blood pressure, support healthy circulation, and reduce the risk of cardiovascular disease.

This also helps with muscle soreness recovery, making eating watermelon an ideal pre- and post-workout snack. It does so by improving oxygen delivery to muscles, reducing fatigue, and enhancing exercise performance. It also helps support muscle blood flow, which reduces soreness.

Digestive Aid & Prebiotic Fiber

Watermelon isn’t super high in fiber, but it does support regularity with its high water and modest fiber content, which acts like a mild prebiotic. The high amount of water watermelon contains helps to soften stool and promotes regular bowel movements, making it easier for waste to move through your digestive system.

Watermelon does provide a small amount of dietary fiber, which adds bulk to the stool and helps maintain regularity, a crucial part of a healthy digestive system. The plant compounds in watermelon, such as polyphenols and fiber, act as prebiotics.

Watermelon is also easy to digest. The soft, fleshy texture of watermelon makes it gentle on the digestive system. It could be a good option if you have sensitive or inflamed intestines. I would just avoid the rind and seeds if needed.

Skin Health & Photo-Protection

Watermelon is rich in lycopene, an antioxidant that helps protect skin cells from oxidative stress and inflammation caused by UV radiation. Lycopene can help reduce the risk of sunburn and skin damage by neutralizing free radicals caused by sun exposure.

Watermelon is a good source of vitamins A and C, with vitamin C being particularly essential for collagen synthesis. This helps maintain skin elasticity and strength. Vitamin A also supports the repair and regeneration of skin cells. So together, these vitamins and watermelon help keep your skin looking youthful.

How Much Watermelon Should You Eat to Lose Weight?

Watermelon is primarily composed of water, fiber, vitamins, minerals, and sugar. Having it every day isn’t a big deal and can have some health benefits from the nutrients. The sugar won’t be that big a deal, considering the glycemic load, as long as your portions are small to moderate in size.

One cup of sliced watermelon is a healthy serving size equal to one or two slices. Two cups of sliced watermelon would equal about 100 calories and 20g of sugar. This isn’t too much sugar, considering it helps you feel fuller while satisfying your sweet tooth.

Eating watermelon can be a helpful appetite suppressant while dieting, aiding in weight loss. Hunger is one of the most challenging parts of dieting, so the easier it is to curb hunger, the better your chances of getting results.

Watermelon can sometimes cause bloating due to its high water, sorbitol (a type of sugar alcohol), and fiber content. However, this isn’t just belly fat or temporary bloating.

Watermelon is sweet and can help to satisfy your sweet tooth. If you’re craving sugar, it’ll be much healthier for your waistline to eat a slice of watermelon than to eat a donut.

Watermelon is high-GI and FODMAP-rich, so those with diabetes, IBS, or oral allergy syndrome should eat watermelon mindfully and be careful when eating in excess.

What’s the Best Time to Eat Watermelon?

The best time to eat watermelon for weight loss is earlier in the day, rather than at night.

Eating watermelon earlier in the day allows you time to burn off the sugars for fuel. Eating watermelon at night can contribute to weight gain because the sugars in it won’t be burned for fuel and could instead be stored as body fat.

Drinking water right after eating watermelon is probably isn’t a good idea because it could upset your digestive tract.

It’s believed that water consumed with fruits can upset the digestive process and cause an upset stomach. Watermelon already has a high water content, so you shouldn’t need more immediately.

The Watermelon Diet?

The watermelon diet is a short dieting plan that involves eating a large amount of watermelon. The idea is that watermelon is beneficial for weight loss because it’s low in calories and high in water content.

Following a strict watermelon diet is believed to help flush out toxins and cleanse your body due to its high water content. If you are following a watermelon diet, it’s a good idea to incorporate other healthy foods, such as lean proteins, vegetables, and healthy fats.

It is possible to lose weight by following a watermelon diet. But following a strict watermelon diet is definitely not advisable. Your body needs other essential nutrients, such as protein and healthy fats, to complement the sugar in watermelon and maintain overall health, which can contribute to weight loss.

Many try the watermelon diet because it helps them feel full, tastes sweet, and is low in calories. You could try the watermelon diet for 3 or even 5 days and expect some weight loss.

However, the watermelon diet won’t be healthy in the long run because, without protein, your body will start losing muscle mass instead of fat, contributing to your becoming “skinny fat.” For rapid weight loss, it is best to consume a low-calorie, low-carb diet that is high in protein and fiber.

Keep in mind that if you decide to try a watermelon diet, it should only be for the short term, as it’s not sustainable for long-term use. A watermelon-only diet will be low in fiber and can lead to bloating or unsustainable dieting habits. Remember to exercise caution when following the watermelon diet and consult your physician first.

Eating healthy fruits like watermelon is a fantastic and natural way to boost your metabolism. It’s hydrating, low-calorie, and contains unique nutrients that can help speed up your results.

But if your metabolism still feels slow or you’re finding it hard to lose weight, then you might need a little extra help. Using a natural plant-based metabolism booster that can rev up your body’s calorie burning, boost your energy, and enhance healthy weight loss… without any harsh stimulants.

How to Pick the Perfect Watermelon

• Look for dull, matte skin: Ripe watermelons have a dull waxy looking skin. Shiny or glossy skin can show that the melon is underripe.
• Heavy for its size: If a watermelon feels heavy for its size, then it’s most likely juicy and full of water. This is a really good sign that it’s ripe.
• Uniform shape: Pick a watermelon that is symmetrical and free from weird irregular bumps or dents. This is a good sign that the watermelon had even growth and good pollination.
• Field spot (ground spot): Try to find a watermelon that has a pale butter-colored yellow/orange spot on its underside (not white or green). The darker the spot, the longer it had ripened on the vine. A white spot shows that it’s not quite ripe.
• Sound test: Try tapping or “thumping” a watermelon, as a ripe one will produce a deep, hollow bass sound. However, if the watermelon has a dull or flat sound, it may be overripe or damaged.

Summary

• If your diet includes consuming a lot of sugars and carbs, adding watermelon on top of that may not be the best idea. If your glycogen stores become full, your body will convert the remaining sugars and carbs into fat. However, watermelon is perfectly acceptable as part of a healthy diet and can aid in weight loss.
• Watermelon and other sweet fruits are best when eaten in season during the summer months, when people are more active. Being more active allows your body to quickly burn up these sugars for energy, and further minimizes the chances of them being stored as fat.
• Watermelon might contain some sugar, but satisfying your sweet tooth is healthier with watermelon than eating a cake. And if it helps you feel full, this can curb hunger, making it easier to stick to your overall diet.
• Like with everything, moderation is key; stick to eating only a small portion of watermelon. Otherwise, the sugars can quickly add up to a lot. But watermelon is refreshing and delicious, so you shouldn’t worry about having a little bit here and there without it causing you to gain weight.