weight loss

Is watermelon good for weight loss, says Science-HealthifyMe

Written by hana

Is watermelon one of your favorite summer fruits? Of course, enjoying a small bowl or slice of watermelon is an excellent way to beat the scorching heat during the summer. But did you know that watermelon supports weight loss? Yes, you read it correctly!

Although watermelon is sweet, it does not cause obesity. To put things into perspective, it is a good dessert option for people looking to lose weight. For watermelon lovers, eating a slice brings back memories of summer childhood. For those on a low-fat diet, watermelon can be a low-calorie way to satisfy your sweet tooth without the risk of weight gain.

The best part about watermelon is its accessibility. Watermelon is available all over the world. It is very popular. Once summer comes, you can’t pass by a fruit vendor without a watermelon display.

What do we know?

Watermelon is an excellent source of antioxidants and can help prevent heart disease and cancer. It is also rich in minerals and vitamins that are amazing for blood circulation. Moreover, you can eat its seeds and peel! It’s easy to roast and eat if you’re on your way.

You know that watermelon is a popular fruit, but do you know why exactly a piece of watermelon sounds so good to eat on a hot day? 92% of watermelon weight is water. That’s a lot of water! With its high water content, eating watermelon keeps you hydrated. Studies consistently support the hypothesis of fluid intake and weight loss.

Are you eager to know how watermelon supports weight loss? Read on.

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 trying to limit calories, watermelon is a low-calorie food and is not likely to contribute to weight gain. Plus, the high amount of water in the fruit keeps you satiated for longer. Every time you feel a sugar craving, eating watermelon can do the trick. Watermelon is also an excellent source of arginine, an amino acid that is very useful in burning fat quickly. However, it is necessary to eat thoughtfully, which means that eating a whole watermelon is out of the question.

HealthifyMe Note

Watermelon has a lot of health benefits. It is mainly made of water, which means you can get all the water from the fruit, and it is also very low in calories. In addition, increasing the concentration of arginine in the blood after eating watermelon can help reduce fat deposits and improve weight loss.

Ways to eat watermelon for weight loss

The best way to lose weight is to burn more calories than you consume. Therefore, it is essential to supplement your exercise routine with a balanced diet. What makes watermelon so effective is that you are eating a fruit that is mainly water and low in calories while ensuring that you do not have any other cravings between meals. In the end, this also means that you’ll end up with reduced serving sizes, which is also great for weight loss.

An important thing to remember amid this information is that most experts advise individuals to avoid eating watermelon at night. Generally due to its acidic nature, eating watermelon in any form before bed can play a role in delaying the digestion process.

You can eat watermelon as a post-workout snack as it will not affect the work you did a while ago. Plus, as with anything, too much of a good thing is no longer good. Try to limit your total watermelon intake to about two cups per day. Sometimes one cup is just the right amount for weight loss, depending on your preference. For example, if you eat one slice of watermelon for breakfast, you can pair lunch with three slices of watermelon. Or have it as an evening snack before 5 pm.

HealthifyMe Note

The best thing about eating watermelon is that it reduces cravings for unhealthy snacks and sweets by keeping you full for long periods. It also helps reduce your portion size, which supports long-term weight loss. However, it may help to avoid overconsumption as it can lead to water intoxication. Also, avoid eating watermelon at night, as it can hamper the digestion process.

Recipes to try

In general, consider everything that we explained to you above. You don’t have to eat watermelon as it is. There are many ways to eat this refreshing fruit. It doesn’t start or end with juice, although that’s a great option!

Chilled watermelon soup

Serves 4

Preparation time: 5 minutes


  • Watermelon cubes: 4 cups
  • Lemon juice: 2 tablespoons
  • Fresh mint: 1 tablespoon
  • Salt and pepper to taste

How to prepare

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

watermelon juice

Quantity is enough 2

Preparation time: 10 minutes


  • Watermelon cubes: ½ cup (350 g)
  • Frozen sliced ​​strawberries: 1 cup (200 g)
  • Frozen sliced ​​bananas: ½ (50 g)
  • ½ cup (200 ml) unsweetened milk
  • Two small lemons, squeezed
  • Chia seeds: 1 tablespoon (45 g)

How to prepare

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

Watermelon with lemon and chili

Quantity is enough 2

Preparation time: 15 minutes


  • Watermelon cubes: 4 cups
  • Chili powder: ½ teaspoon (10 g)
  • One grated and squeezed lemon
  • Crumbled cottage cheese: 3 tablespoons (100 g)
  • Fresh chopped coriander (cilantro): 1 tablespoon
  • salt to taste

How to prepare

  • Put the watermelon cubes in a bowl and sprinkle with salt and chili powder. Throw it well.
  • Add lemon juice and put on top of the lemon peel.
  • Add crumbled cheese and coriander. Feet it right away.

Watermelon lollipops

All you need is two cups of watermelon.

  • Mix the watermelon into a puree and pour it into a sundae tray.
  • If you don’t have one, an ice cube tray works too!
  • If you like, you can add any other fruit you want to combine with the watermelon into your popsicles. For example, strawberries or kiwis make a great pairing. All you have to do is mash your favorite fruit with watermelon.
  • Place the cooler/freezer in the fridge for a few hours until firm. Service and enjoy.


Watermelon isn’t just something to eat that beats the heat. You can replace your high-calorie snacks with watermelon and be good on your weight loss journey. Watermelon has many benefits, including hydration and satiety. However, it can also be a major component as you work for your well-being. While eating watermelon helps you lose weight, limiting your fruit intake to just watermelon is unhealthy. This means that excessive intake of one fruit is a wrong eating pattern, even if it is considered an excellent fruit for weight loss. To achieve any goal, the right approach is required. One must work on a proper diet and consistent workout regimen to lose weight.

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