Is Watermelon Fattening or Good for Weight Loss?
Is watermelon one of your favorite summer fruits, but you fear that enjoying it might be halting your weight loss efforts? If so you’re not alone.
There are lots of misconceptions about watermelon, which I am going to debunk right here in this article.
Here you’ll find out if watermelon is fattening, and is watermelon healthy or not.
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Is Watermelon Fattening?
To set the record straight, watermelon is not fattening.
Ready to see some proof?
Contrary to what some may think, watermelon is one of the best fruits to consume when your goal is to lose weight, because it is low in calories despite being sweet.
It should satisfy those with a serious sweet tooth, with a cost of only about 46 calories per cup.
Therefore, watermelon is a great example of a fruit that can easily be enjoyed as a dessert. Finding healthy swaps for typically unhealthy foods is a crucial part of your weight loss efforts. Watermelon is an example of a very good swap.
The connection between watermelon, weight loss and hydration
Watermelon is made up of about 92% water - almost all of it.
Staying hydrated helps with weight loss, because thirst is often confused for hunger.
Here's the deal:
If every time you felt those pesky food cravings kick in, and you enjoyed a glass of water you may be surprised to find that those cravings fade away.
With its high water content, watermelon could do the trick, as well as be more fun.
Keep in mind that when you're dehydrated the chances of you reaching for food is high. You feel sluggish, drained, and you’ll do just about anything to give yourself a boost. Watermelon would be a much better alternative than snacking.
However, it is very important to eat in a measured way. An entire watermelon is out of the question. If you’re on a quest to lose fat, 1 cup is usually the right quantity, depending on your personal situation.
If you’re interested in learning about even more health benefits this fruit has to offer check out the video below:
Next, we are going to review watermelon’s nutritional value and how this fruit can impact your health for the better in more ways than one.
All About Watermelon’s Nutritional Value
If you decide to snack on watermelon in place of processed junk food, you will save yourself hundreds of calories all while packing in some pretty impressive health benefits.
Fibers Without Fat and Cholesterol
Not only is watermelon low in calories, it does not have any fat or cholesterol!
But that’s not all…
Watermelon is a great source of fiber at about 4 grams per 200 calories of fresh watermelon. Fiber is essential for successful weight loss, so here’s one more reason to chow down on this fruit.
Vitamins and Minerals in Watermelon
It is widely accepted among nutrition experts, that to lose weight successfully it is necessary to adopt a more holistic approach to eating. Mainly, fueling your body right with the proper vitamins, minerals and other nutrients.
With this in mind, watermelon happens to be an excellent food choice very high in Vitamins C, A, Magnesium and even B vitamins.
Why Watermelon Can Boost Your Overall Health
Aside from its ability to assist in weight loss efforts, watermelon also improves your overall health.
Watermelon has actually been shown to help those who suffer from high blood pressure.
With high blood pressure on the rise, it’s critical to choose healthy foods to prevent this from becoming an even further epidemic.
While things like exercise play a vital role in controlling hypertension, what you choose to feed your body with is just as important.
A study done by the American Journal of Hypertension found that watermelon extract supplementation was able to reduce ankle blood pressure as well as brachial blood pressure readings.
The study also found that watermelon extract was able to help improve arterial function, pretty amazing right?
Is it Possible to Consume Too Much of a Good Thing?
Watermelon is one of the best examples of fruits which are naturally sweet and contains naturally occurring Fructose, which is a different type of sugar than what you would find in a sweetened beverage.
The sugar in sweetened beverages is often High Fructose Corn Syrup which is strongly linked to obesity and diabetes.
But, as with anything, too much of a good thing is no longer a good thing...
While fruits in general are a healthy food choice, there’s sugar involved, even if it is of a better kind.
When you consume too much Fructose, your liver can become overloaded and may start to send out excess triglycerides which can actually increase your risk for heart disease and diabetes.
Therefore, consuming too much fruit may not be a wise choice when you are trying to lose weight or get healthy.
If you’re counting calories, you should still tally your daily fruit intake into your total calorie count, and strive for about two servings of fruit per day which is about 2-2 ½ cups.
However, that being said it’s best to always consult with a nutrition or health professional for exact amounts.
How to Easily Add Watermelon Into Your Healthy Eating Plan
Let’s face it, not everyone wants or even knows how to chop up an enormous watermelon!
You might think to yourself it’s easier to just buy pre-sliced watermelon at the store.
But here’s the thing:
To get the most nutritional value out of watermelon, it’s best to chop it up yourself. After all, who really knows how long that chopped watermelon was sitting out at the store anyway?
As soon as a fruit gets chopped, it rapidly starts to lose its nutrients. Temperature and light can also significantly impair the nutritional value of the fruit, so it’s best to keep fruits uncut, in a cool dry place.
So, how to solve the hassle of handling watermelon, while still keeping as much nutrients as possible?
To make your life a little easier you can use watermelon slicer like this one.
As you might imagine, this accessory makes slicing watermelon much easier. Even the largest of watermelons would be a breeze to cut.
Why You Should be Adding Watermelon to Your Smoothies
Smoothies are an excellent way to get watermelon into your healthy eating plan, not to mention a delicious way!
Watermelons are sweet and mostly water, which means that by adding watermelon into your smoothie you won’t have to add as much liquid in the end, while adding good sweetness to the mix.
To add watermelon into your smoothie, simply chop up the watermelon, and toss it into the base of your blender just as you would with any other recipe.
Any type of blender will be good - thanks to the watermelon's softness, even weak or hand blenders can easily turn it into a smooth beverage.
Just be sure to keep the serving size to about a cup to keep your daily fruit serving size in check.
Flavors and Ingredients that Pair Well with Watermelon
If you’re looking for a new way to spice up your smoothie and you want to know which flavors go best together, here’s a quick guide:
- Lemon juice
Delicious & Refreshing Watermelon Smoothie Recipes
This will make it so much easier to just add to your smoothies when you are ready to blend.
Now that you know that watermelon may actually benefit your weight loss efforts, I hope that you are excited to either add or keep this wonderful fruit as part of your healthy eating plan!
Watermelon Pro Tips
To get started on your health journey and to start adding this fruit to the list of foods you eat, here are a couple of action steps to follow:
- Try at least one of the smoothie recipes this week.
- Pre-chop watermelon and store in the freezer to make your life easy
- Chop up some watermelon and pair it with some fresh feta cheese and chopped onions on a salad for a refreshing dish.
- Try making your own watermelon smoothie or juice for a refreshing hydrating beverage.
- Try a slice of watermelon after a workout to replenish electrolytes.
- Instead of indulging on that tub of ice cream, try swapping in watermelon for an evening treat to kick sugar cravings and improve health at the same time.
I hope that you found the smoothie recipes a great starting point for finding even healthier ways to add this fruit into your eating plan.
Remember that keeping things simple is key:
- Focus on a few ingredients in your smoothie, watermelon being one of them
- Experiment with different combinations of watermelon and other ingredients in your smoothies
- As a starting point use the list above of fruits, vegetables and herbs that pair well with watermelon
- For quicker and easier preparation, take a look at the watermelon slicer, freezer bags, or ice cube tray.
Eating healthy doesn’t have to be difficult, it could actually be fun.
Want to lose weight with smoothies?
Get our secret smoothie recipes e-book for free!
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If you have any questions regarding the benefits of watermelon to health and fat loss, feel free to leave a comment below and we’ll be glad to help!
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