Is Watermelon Fattening or Good for Weight Loss?
Is watermelon one of your favorite summer fruits, but you fear that enjoying it may be slowing your weight loss efforts? If so you’re not alone.
There are lots of misconceptions about eating watermelon, which I am going to debunk, right here in this article.
Here you’ll find out if watermelon is fattening, and is watermelon is good for your health, diet, and body or not.
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Is Watermelon Fattening?
To set the record straight, watermelons are not fattening.
Ready to see some proof?
Contrary to what some may think, watermelons may be one of the best fruits to consume to help if your goal is to lose weight, because it is low in calories despite being sweet.
It may even satisfy those with a serious sweet tooth, with a cost of only about 46 calories per cup. If you are eating energy bars, then you are consuming a lot more sugar than the fructose sugar that is in watermelon.
Therefore, eating watermelons are 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 great swap compared to a lot of other food, like Mangoes.
The connection between watermelon, weight loss and hydration
Watermelon may contain up to 92% water - almost all of it. That's a lot of water!
Staying hydrated will help with losing weight, because thirst may be confused for hunger.
Here's the deal:
If every time you felt those pesky sugar cravings kick in, and you enjoyed a glass of water you may be surprised to find it will help get rid of those cravings.
With its high water content, eating watermelon could do the trick, as well as be much 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. Eating watermelon or a glass of water would be a much better alternative than eating and will help your body.
However, it is very important to eat in a measured way, as you do not want to eat too much food. 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 more health benefits this fruit has to offer, you may want to check out the video below:
Next, we are going to review watermelon’s nutritional value and how eating this fruit can impact your health and help your body in more ways than one.
All About Watermelon’s Nutritional Value
If you decide to on eating watermelon or a glass of water in place of processed junk food, you will save yourself hundreds of calories all while packing in some pretty impressive health benefits. Watermelon has about 40 percent more lycopene than raw tomatoes. If you have any questions, please contact us.
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…
As a red fruit, watermelon is a great source of fiber at about 4 grams per 200 calories of watermelon, which is great for your body. Fiber is essential and will help with losing weight, so here’s one more reason to chow down on this fruit to help you lose weight.
Vitamins and Mineral Nutrition in Watermelon
It is widely accepted among nutrition experts, that to lose weight successfully it may be necessary to adopt a more holistic approach to eating. Mainly like the benefits are fueling your body right with the proper vitamins, minerals and other nutrients will help with your health.
With this in mind, eating watermelon is an excellent food source of Vitamin C, A, beta carotene, Lycopene, Magnesium and vitamin B. A serving size contains about 20 percent of daily vitamin C, depending on your body size. Skin and hair benefits Vitamin A is awesome for you too.
According to a Nutritionist, this powerful red fruit is full of antioxidants, potassium, and can help reduce water retention. As a red fruit, it is also a good source of beta carotene, and your body will thank you for it.
Watermelon has high lycopene levels — about 15 to 20 milligrams per 2-cup serving. Lycopene has been linked to health benefits ranging from heart health to protection against sunburns and certain types of cancers. As an antioxidant, lycopene may also benefit brain health. Lycopene has also been linked with heart health, bone health and prostate cancer prevention. However, you may experience problems from having too much lycopene or potassium, so you will have to watch your intake.
Watermelon contains potassium, lycopene, fiber, b vitamins, antioxidants, citrulline, vitamin C, and so much nutrition that you should be consuming as a daily snack! So eat this food up without the calories from the bad food!
Why Watermelon Can Boost Your Overall Health
Aside from its ability to assist in losing weight efforts, watermelon may help improve your overall health. Watermelon has numerous health and beauty benefits to offer!
Eating watermelon has actually been shown to help those who suffer from high blood pressure. The flavanols in watermelon have been shown to modestly lower blood pressure and help with blood flow.
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. And you need to know that watermelon contains a great amount of vitamin C, which is great for your health!
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. They also found that watermelon juice helped reduce muscle soreness.
The study also found that eating watermelons were able to help improve arterial function, pretty amazing right? Choose healthy foods, like watermelon, because it's a great hydrating food. So keep it in along with other plant foods, like strawberries. If you have any questions about watermelon and your health and body, ask in the comments below or contact us.
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. Additionally, too much watermelon may increase blood sugar levels, and it may be bad for your health.
The sugar content in sweetened fruit beverages is often High Fructose Corn Syrup which is strongly linked to obesity and diabetes.
You need to know, as with anything, too much of a good thing is no longer a good thing...
While fruits in general are a healthy food choice for your body, there’s sugar involved, even if it is of a better kind. It is important to remember to watch portion sizes as with all fruit and juices.
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, blood sugar levels, and diabetes.
Therefore, consuming too much fruit may not be a wise choice when you are trying to lose weight or get healthy. You should speak with a nutrition or health professional for exact amounts. If you have any questions about the benefits of watermelon to health and fat loss, feel free to leave a comment below.
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 Put 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 and start consuming. 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 may rapidly start 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 the benefits 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. This is one tool you need!
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! This is a great way to get the vitamin nutrition from many fruits! We need to limit added sugar in our diet, natural sugar in fruit comes is the way to go!
As a red fruit, watermelons are sweet and mostly water, which means that by adding watermelon into your fruit shake you won’t have to add as much liquid in the end, while adding sweetness to the mix.
To put watermelon into your fruit shake, 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 great - 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 for your diet to get the body you want. You may contact us if you have any special recipes without adding sugar.
Flavors and Ingredients that Pair Well with Watermelon
If you’re looking for a new way to spice up your diet and you want to know which fruits and flavors go best together, here’s a quick guide:
- Lemon juice
Delicious & Refreshing Watermelon Smoothie Recipes
To make your life even simpler, I recommend pre-chopping your watermelon and storing the chunks either in an ice cube tray or simply storing them in a freezer safe bag.
This will make it so much easier to just add to your ingredients 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!
Delicious * Easy * Quick
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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