Is watermelon good for weight loss?

Think summer fruits and red juicy watermelon will definitely come to mind. A chilled watermelon feels like a refreshing cool breeze in the scorching summer months.

Biting into the watermelon’s watermelon flesh is not only a relief from the unbearable heat, but also brings back the sweet memories of nostalgia for many, making it a popular favorite.

The best thing about watermelons is their accessibility. Watermelons are available worldwide. Once summer hits, you’ll never be able to pass a fruit vendor without seeing these green round balls.

It is a good idea that this watery fruit is not fattening. But did you know that watermelons can support weight loss? Read on to know how.

What do we know about watermelon?

Studies state that watermelons are an excellent source of antioxidants such as lycopene that may help prevent heart disease and cancer. Research further links lycopene in watermelons to reducing inflammation in the body.

Another Research indicates that watermelons are great for the circulatory system and help control the blood pressure of obese individuals as well as those with hypertension and prehypertension.

It is well known that vitamins A and C are excellent for the skin. Vitamin A moisturizes skin and hair. Watermelon, a potent source of Vitamin A, helps maintain skin hydration and promotes skin repair and new cell development, while Vitamin C keeps skin and hair soft.

Read more: Watermelon – Benefits, nutrition and healthy recipes

These nutrients also help protect your skin from the harsh glare of the sun and prevent skin conditions like psoriasis. Watermelon also has a high glycemic index (80). However, the glycemic load (carbohydrate content) is low – only 5, so one can enjoy this fruit in season.

Moreover? You can consume the seeds and skin! They are easy to fry and eat on the go.

92% of a watermelon’s weight is water. With its high water content, watermelons take care of your hydration levels. Further, studies consistently support the hypothesis linking hydration to weight loss.

In addition, the high amount of water in the fruit keeps you satiated for longer. Whenever you feel that sugar craving coming on, eating watermelon can do the trick. Plus, it has the goodness of electrolytes like potassium and magnesium that help replenish energy levels instantly. This quality also helps prevent heat stroke.

Watermelon is an excellent source of arginine, an amino acid that is very helpful in burning fat quickly.

Watermelon is also a good dessert option. For those following a low-fat diet, watermelon can be a low-calorie way to satisfy your sweet tooth without the risk of weight gain.

The main idea is that one serving, about 100 grams of watermelon, contains about 30 calories or only 40-46 calories per cup. So, for those who are trying to restrict calories, watermelon is a low-calorie food that does not contribute to weight gain. However, it is imperative to eat judiciously as too much food is not good for health.

The HealthifyMe note

Watermelon has many health benefits. It’s mostly water, which means you’re getting all the hydration from the fruit, and it’s very low in calories, too. In addition, increasing blood arginine levels after consuming watermelon may help reduce fat deposits and improve weight loss. It is important to note that the glycemic index of watermelon is high (80), but the glycemic load (carbohydrate content) is low – only 5, so one can enjoy this fruit when it is in season.

Ways to eat watermelon for weight loss

The ideal way to lose weight is to burn more calories than you take in. Therefore, it is essential to supplement your exercise routine with a balanced diet.

What makes watermelon so effective is that you’re eating a fruit that’s mostly water and low in calories while making sure you don’t have any other cravings between meals. This also means you get smaller portions for your other meals, which is great for weight loss.

However, avoid consuming watermelon at night. Watermelons have an acidic potency that can slow down your digestion and cause problems with bowel movements the next morning.

Try to limit your total intake of watermelon to about 2 cups per day. Sometimes 1 cup is the right amount for weight loss depending on your preferences. For example, if you eat a piece of watermelon for breakfast, you can combine your lunch with three pieces of watermelon. Or have it as an evening snack before 5 p.m.

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The HealthifyMe note

The best thing about eating watermelon is that it will reduce your cravings for unhealthy snacks and sweets by keeping you full for a longer period of time. It also helps reduce your portion size, which supports long-term weight loss. Avoid watermelon at night as it can hinder your digestion.

Watermelon recipes to try for weight loss

All in all, keep in mind everything we’ve outlined for you above. You don’t always have to eat watermelon as is. There are many ways to consume this refreshing fruit. It doesn’t start or end with juice, although that’s a good 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

Method of preparation

  • Take all the ingredients and mix them together.
  • Add salt and pepper to taste.
  • Adjust spices as you see fit.
  • Let it set in the refrigerator for at least two hours.
  • Garnish with fresh mint leaves and serve.

Watermelon Smoothie

  • Serves: 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)
  • Milk, unsweetened: ¾ cup (200 ml)
  • Two small lemons, squeezed
  • Chia seeds: 1 tbsp (45 g)

Method of preparation

  • Add all ingredients to a blender and blend until a puree-like consistency is reached.
  • Adjust the consistency to your taste – add milk if you like a thinner smoothie or add fruit to make it thicker.
  • Pour into a glass, top with chia seeds and enjoy your smoothie.
  • You can turn your watermelon smoothie into a smoothie bowl by sticking to a thicker consistency. Top with fresh fruit, nuts and seeds and enjoy.

Chili Lime Watermelon

  • Serves: 2
  • Preparation time: 15 minutes


  • Watermelon cubes: 4 cups
  • Chili powder: ¼ teaspoon (10 g)
  • One lime, zest grated and squeezed
  • Crumbled cottage cheese: 3 tablespoons (100 g)
  • Chopped fresh coriander (cilantro): 1 tbsp
  • salt to taste

Method of preparation

  • Place the diced watermelon in a bowl and sprinkle with salt and chilli powder. Throw well.
  • Add the lemon juice and finish with the lime zest.
  • Add the crumbled cottage cheese and coriander. Serve immediately.

Watermelon popsicles

All you need for this is a few cups of watermelon.

  • Blend the watermelon into a puree and pour into a popsicle container.
  • If you don’t have one, an ice cube tray will also work!
  • If you want, you can add any other fruit you want to pair with watermelon in your popsicles. For example, strawberry or kiwi make a great combination. All you need to do is puree your favorite fruit along with watermelon.
  • Place in your refrigerator/freezer for a few hours until hardened. Serve and enjoy.


Watermelon isn’t just something to eat that can withstand the heat. You can replace your high-calorie snacks with watermelon and be well on your way to weight loss.

Watermelon has many benefits, including hydration and satiety. It can also be an important ingredient when working on your well-being. While consuming watermelon will help you lose weight, limiting your fruit intake to just watermelon is unhealthy.

It means that overeating one fruit is a wrong diet, even though it is considered an excellent fruit for weight loss. Achieving any goal requires the right approach. One has to work on proper diet and consistent exercise regimen to lose weight.

  1. Watermelon lycopene and related health claims
  2. Cardiovascular benefits of lycopene: fantasy or reality? ,
  3. Watermelon extract supplementation lowers ankle blood pressure and carotid artery enlargement index in obese adults with prehypertension or hypertension.
  4. Increased hydration may be associated with weight loss.

Frequently Asked Questions (FAQs)

What are the side effects of eating too many watermelons?

Consuming too much watermelon can cause digestive problems such as bloating, gas, abdominal pain and diarrhea. In addition, watermelons are high in an antioxidant known as lycopene. Lycopene is also a pigment and eating too much watermelon can cause lycopenemia. In this condition, lycopene builds up in your skin. This gives it an orange discoloration. However, lycopenemia is extremely rare and also reversible.

Does watermelon burn belly fat?

Watermelon can help burn your belly fat as it is a hydrating fruit rich in lycopene. In addition, watermelons increase the levels of arginine in your body, an amino acid that helps burn belly fat. In addition, watermelons are mostly water, so they are a low-calorie food, perfect for weight loss.

What is the energy value per 100 grams of watermelon?

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

Can Women With PCOS Eat Watermelon?

Watermelon contains nutrients that can improve PCOS and help with risks associated with the condition, such as high blood pressure and weight gain. Additionally, since PCOS can affect skin health, the vitamin C in watermelon can help keep skin plump and plump by producing collagen. However, it is crucial to consume watermelon in moderation to avoid blood sugar spikes.

Can diabetics have watermelon?

Consumed in moderation (ie 100-150 grams, 2-3 days a week), watermelon can be beneficial for people with diabetes. It’s not particularly harmful, but it affects everyone differently. Therefore, it is better to consult an expert nutritionist to determine your portion size and proper ways of consumption. However, the general strategy is to track your carbs, understand a food’s glycemic index, and monitor your blood sugar.

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