The only question that affects all weight watchers when they try to incorporate a sweet fruit into their diet is: Will it make me fat or help me lose weight ? If you wonder if watermelon makes you fat, the answer is simple: no, watermelon does not make you fat. It is actually good for losing weight. Watermelon is a healthy filling food. The following properties of the fruit will make you feel at ease if you are thinking of losing weight:
1. It Is Low Fat:
Fat consumption has a significant influence on whether you gain weight or not. With only 0.2% fat and 0% cholesterol, watermelons are nothing but good news for those who follow low-fat diets to lose or maintain weight. Even on the list of common healthy foods such as almonds, apples and bananas, watermelons have reserved the place for the lowest total fat content.
2. It Is Low In Calories:
“It is no secret that to prevent weight gain or induce weight loss, a calorie deficit is needed”.
This means that you must burn more calories than you consume. One approach is to exercise more; another is to eat fewer calories. A real relief for calorie counters, watermelons are approximately 92% water and water has zero calories. An entire cup of fruit for 46 calories is a very healthy bargain. Even for those who constantly crave sugar, this low-calorie fruit is perfect to appease a sweet tooth. In addition, it has been shown that water consumption accelerates metabolism and causes weight loss in obese people. By eating watermelons, we are indirectly consuming water, which will eventually be reflected in the balance.
3. Reduce Fat Storage and Build Muscle:
Watermelons are loaded with citrulline, an amino acid that becomes an essential amino acid, arginine, in the body. Arginine can play an important role in weight loss. A study in rats showed that an increase in diet arginine can reduce fat storage while increasing muscle mass. It is no accident, that this seems to be the universal goal for most of us when we try to lose weight. Although similar results have not yet been tested in humans, we can expect watermelons to soon become a convenient and effective tool for weight loss that has been overlooked and underestimated so far.
4. Can Serve As a Snack Before Training:
To prevent your muscles from feeling sore the day after intense training, you need the good old watermelon or its juice. Not only is it a refreshing, low-calorie drink that quenches thirst, but also helps relieve muscle pain due to its high citrulline content. Citrulline reduces pain by relaxing blood vessels and improving blood circulation. Due to the increased blood flow, citrulline also helps your accelerated heart rate return to normal in less time, giving you faster cooling time. This will help you work harder while exercising.
5. Gives You Many Essential Nutrients Per Calorie:
Exercise is most effective when done with proper nutrition. Watermelons are a good source of vitamin C. They also contain decent amounts of vitamins A, B5 and B6 and minerals such as potassium and magnesium. This nutritional boost will make you feel more energetic while exercising, allowing you to perform better and do more.
6. Keeps You Full for Longer:
Foods with high water content contain fewer calories per gram (because water has zero calories) and are called low energy foods. Studies have shown that these foods can help control hunger by keeping it full for a long time while reducing your calorie intake. This means that you can eat larger amounts free of guilt. Watermelons are 92% water and one cup provide only 46 calories. This makes them precursors of weight-friendly foods. While they keep you satiated, you’ll be less tempted to eat more calorie-laden foods.
7. It Helps You Reduce the Size of Your Ration:
When we think of eating a watermelon, most of us imagine ourselves diligently biting a sharp edge of a decently large slice. This is the interesting part. All the bites you give a watermelon can trick your brain into thinking you have eaten a lot and will help reduce intermittent hunger. This will help keep the amount you eat under control.
8. Can Help Diabetics Lose Weight:
If you are controlling your weight and discarding foods with a high glycemic index (a scale that measures the amount of glucose that 100 g of a food releases within 2 hours of eating), you may feel tempted not to eat watermelons with a glycemic index (GI) of 76. But when it comes to calorie counting, it is necessary to pay attention to the glycemic load (GC) instead of the GI. The CG indicates the amount of carbohydrates present in a standard portion of the food. Watermelon has a low CG of 8. Although low GI and low GG foods may not play a significant role in determining weight loss in a healthy adult, they can help diabetics and overweight diabetics. Watermelons have even shown beneficial effects in diabetic rats, and although clinical trials are still pending in humans, the National Institutes of Health recommends melons for diabetics as part of a balanced diet. In addition, the antioxidant called lycopene, which imparts watermelon red color, helps reduce the risk of heart disease, a common complication of diabetes. So diabetics can eat the fruit in moderation.
Avoid watermelon if you have IBS (irritable bowel syndrome), or Crohn’s disease or if you are sensitive to FODMAP foods (short chain carbohydrates and related alcohols, which are poorly absorbed in the small intestine). Watermelons are sweet, delicious and refreshing. It is easy to get carried away and overeat. However, that will deprive you of nutrients from other foods and also expose you to the laxative effects of the fruit. Watermelons are a FODMAP fruit – which means they contain carbohydrates that can cause gas bloating and diarrhea. Although this may not be a concern for healthy people who eat the fruit in moderation, it can pose a problem for those who suffer from intestinal disorders such as Crohn’s disease and irritable bowel syndrome.
Do Not Eat Too Much – You May Suffer from Intestinal Discomfort.
Carbohydrates are not the only concern. Lycopene can also cause intestinal disorders. Although lycopene shows potential to treat cancer, heart disease and macular degeneration (in the eyes), eating large amounts of foods rich in lycopene can cause intestinal discomfort.
Do Not Follow a Watermelon-Only Diet.
Although low-calorie diets may materialize in a visible weight gain in the short term, it is not advisable to continue these diets for too long. The stress that inevitably builds up with such diets raises cortisol levels, which is counterproductive to weight loss. The best approach to losing weight would be to include watermelons along with other nutritious foods in your diet. This is the basis of the watermelon diet that suggests replacing calorie-rich foods with watermelon. It does not mean making a crash diet of only watermelons. It is also advisable to limit yourself to 2 cups of fruit a day.
Choose Either Fruit or Watermelon Juice; Simply Remove the Seeds.
You can choose between the whole fruit or its juice. Both are equally beneficial. Depending on your diet, you can eat watermelons as a healthy snack between meals, part of a meal, or as a dessert, or drink watermelon juice as a soda to quench hunger throughout the day, especially before workouts. However, avoid eating watermelon seeds. Although they are rich in nutrients, a small portion of 100 gr (a little less than a cup) contains 557 calories and 47 gm of fat.