The Truth: is Watermelon Fattening or Good for Weight Loss
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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. 

Bottom Line

Watermelons are not fattening if eaten in moderate quantities. For example a serving of 1 cup, no more than 2-3 times a day - it may depend on your body and diet.

It is a perfect dessert, a good choice for after workout snack, and a delicious addition to smoothies - see recipes below.

It has properties which make it a good choice for your nutrition if you’re looking to lose weight or eat more healthy:

  • 92% percent of it is water - ideal for keeping your body hydrated which helps in its effort to get rid of fat
  • Low in calories despite being sweet - the perfect swap to junk food desserts
  • Rich in fiber which aid losing weight
  • Zero fat and zero cholesterol
  • Rich in nutrients and been found to help improve arterial function.

Watermelon contains fiber, vitamins, antioxidants, potassium, citrulline, and so much nutrition that you should be consuming as a daily snack! Read below for the full story and facts.

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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 picture of sliced watermelons on the plastic plate standing on the grass. There are blueberries and strawberries on the plate alongside watermelons. In the background, there is a girl who is working out.

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!

The picture of star-shaped sliced watermelons. 

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...

Here's why:

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.

The picture of two green bowls of sliced watermelons.

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?

The picture of sliced watermelons standing on the wooden table. Front positioned slice has a heart-shaped cut in it. 

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!

The picture of sliced watermelon with watermelon slicer.

Pro Tip

When you’re in a rush and want to make a quick fruit shake, just take a cube or two of frozen watermelon and toss into the blender jar.

This silicone ice cube tray may make it super easy to add freshly pressed watermelon juice into the tray to freeze for later use.

The picture of two red silicon ice cube trays.

Why You Should be Adding Watermelon to Your Smoothies

The picture of a watermelon smoothie with two strawberries placed on the stick. On the left side of the picture, there is a strawberry standing on a sliced watermelon.

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:

Fruits
  • Blackberries
  • Limes
  • Lemon juice
  • Blueberries
  • Peaches
Herbs
  • Parsley
  • Basil
Healthy Fats
  • Coconut
  • Almond
  • Avocado

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.

1. Watermelon Basil Refresher

The picture of the watermelon basil refresher in the glass with leaves on the top of it. There are sliced watermelon next to the glass.

A unique drink recipe combining the savory flavor of basil with the sweet taste of watermelon making this a one of a kind recipe.

Serves: 1

Ingredients

  • 1 cup of chopped watermelon
  • ½ cup of filtered water
  • ½ of a frozen banana
  • 1 handful of fresh basil
  • 1 splash of pure vanilla extract
  • 1 hand full of ice cubes

Instructions

  1. Start by adding the water and banana to the base of your blender.
  2. Next, add in the watermelon, basil, and vanilla, and ice cubes.
  3. Blend until very smooth.
  4. Serve with a straw and enjoy right away.

2. Tropical Delight

The picture of the tropical delight smoothie in the glass with a straw in it. Glass is placed on the beach with grey sand and blue ocean.

Ready to go for a tropical adventure? This recipe combines the perfect balance of tropical flare with the sweet flavor of watermelon for a refreshing drink.

Serves: 1

Ingredients

  • 1 cup of chopped watermelon
  • ½ cup of coconut milk
  • ½ of a pitted and sliced avocado
  • 1 Tbsp. of shredded coconut
  • 1 splash of pure vanilla extract
  • 1 hand full of ice cubes

Instructions

  1. Start by adding the coconut milk and avocado to the base of your blender.
  2. Next, add in the watermelon, coconut, and vanilla, and ice cubes.
  3. Blend until very smooth.
  4. Serve with a straw and enjoy right away.

3. Watermelon Cleanser

The picture of a pile of fruit. Bananas, blueberries, strawberries, raspberries, limes, grapes, sliced kiwis, sliced watermelon.

If you’re in need of a detox, this is the drink for you. Packed with alkalinizing parsley this recipe is sure to give your body a boost.

Serves: 1

Ingredients

  • 1 cup of chopped watermelon
  • ½ cup of filtered water
  • ½ of a frozen banana
  • 1 Handful of parsley
  • ¼ cup of freshly chopped or frozen pineapple
  • 1 hand full of ice cubes

Instructions

  1. Start by adding the water and banana to the base of your blender.
  2. Next, add in the watermelon, parsley, pineapple, and ice cubes.
  3. Blend until very smooth.
  4. Serve with a straw and enjoy right away.

4. Berry Blend

A recipe for all those berry lovers out there! This combines blackberries, watermelon, and basil - the perfect trio for a healthy treat.

Serves: 1

Ingredients

  • 1 cup of chopped watermelon
  • ½ cup of filtered water
  • ½ of a blackberries (Fresh or frozen)
  • 1 Handful of fresh basil
  • 1 splash of pure vanilla extract
  • 1 tsp. coconut butter or coconut oil
  • 1 hand full of ice cubes

Instructions

  1. Start by adding the blackberries and water to the base of your blender.
  2. Next, add in the watermelon, basil, vanilla, coconut butter or oil, and ice cubes.
  3. Blend until very smooth.
  4. Serve with a straw and enjoy right away.

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.

Conclusion

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!

To get more nutrition and diet tips, like this post, and share it with your friends on Facebook, Pinterest or email.

 

Summary
Is Watermelon Fattening or Good for Weight Loss?
Article Name
Is Watermelon Fattening or Good for Weight Loss?
Description
Watermelon is not fattening if eaten in moderate quantities. For example a serving of 1 cup, no more than 2-3 times a day - depending on your personal situation.
Author
Publisher Name
Easy Healthy Smoothie
Publisher Logo
Ashley Sauvé
 

Click Here to Leave a Comment Below 4 comments
Noline - 3 years ago

I love to add watermelon to my smoothies, especially in summer.

It is a real easy way to add sweetness to any healthy green smoothie. It also tends to change the color of a green smoothie red, making it more appealing to children.

Reply
    Daniel Pelegreen - 3 years ago

    Hi Noline, thank you for the comment. I love doing summer watermelon smoothies as well!
    The idea with changing the color to appeal to kids sounds great. I’ll add it to the post about smoothies for kids 🙂
    It’s here: https://easyhealthysmoothie.com/kids-healthy-smoothies/

    Reply
Linda Kirkman - a couple of years ago

ThaT

Reply
ronna - a couple of years ago

Actually, watermelon is quite fattening, as fattening as any sugar containing fruit. A cup of watermelon has about half the calories of a cup of coke; that’s less but still a lot of sugar calories. A cup of watermelon is about what a small (5 year old) child or an old lady would eat. An adult typically will eat 4-5 cups worth at a sitting, so in the end it is equal to drinking two cokes.

Reply

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