6 Benefits Of Watermelon For Weight Loss To Slash Calories & Stay Hydrated!

Does constant snacking reduce your weight loss efforts? Refreshing watermelon's low-calorie, high-fibre content might be the answer! Its natural sweetness can satisfy cravings, making it a healthy alternative to weight management strategies. Watermelon for weight loss is highly recommended with its high water content, nearly 92% and L-citrulline, an amino acid that converts to arginine, aiding in fat burning and keeping you feeling fuller for longer. The presence of Vitamin A and C in high portions of watermelon also boosts metabolism, which further contributes to weight loss.

However, it is always suggested not to go for a ‘watermelon diet’ to achieve weight loss and to include watermelon daily in the balanced diet to reach the weight loss target. With this caution in mind, let’s explore the many benefits of watermelon for weight loss and know how the nutritive value of watermelon seeds and fruit can keep you feeling full for longer.

Table Of Contents

1. 6 Benefits Of Watermelon For Weight Loss

2. How Is Watermelon Seed For Weight Loss?

3. Nutritive Value Of Watermelon Seed And Fruit

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

6 Health Benefits Of Watermelon For Weight Loss

Let’s explore the benefits of watermelon for weight loss and learn its effectiveness through the following mechanisms:

1. Less Calories, More Nutrients

Watermelon is a low-calorie fruit, making it an excellent choice to lose weight. With nearly 30 calories per 100 grams, you can indulge in a satisfying snack without consuming too many calories. Additionally, watermelon is rich in essential nutrients like vitamins A and C, potassium, and antioxidants, providing vital nourishment while keeping your calorie intake in check.

2. Aids In Fat Burning Process

Watermelon consists of an amino acid called citrulline, which is known to enhance fat-burning potential. Citrulline helps convert arginine, an amino acid that supports fat metabolism. This process reduces body fat accumulation and promotes lean muscle mass, making watermelon a beneficial addition to a weight loss diet.

3. Reduces Chances Of Fatigue

Staying hydrated helps maintain energy levels and prevent fatigue, and watermelon, with its high water content (about 92%), is an excellent hydrating food. Proper hydration ensures that full-body functions efficiently reduce the likelihood of fatigue during workouts and support overall physical performance. This can help you stay attentive and burn more calories throughout the day.

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4. Curbs Instant Cravings

Watermelon’s natural sweetness can help curb sugar cravings, making resisting unhealthy snacks and desserts easier. Its high water content also contributes to a feeling of fullness, which can reduce the temptation to indulge in calorie-dense, sugary foods. By satisfying your sweet tooth with watermelon, you can stay on a progressive track with your weight loss goals.

5. Helps You Feel Full And Satisfied

The fibre and water content in watermelon work together to promote a sense of fullness and satiety. Eating foods high in water and fibre can help control hunger and prevent overeating. Including watermelon in your meals or as a snack can help you manage portions and reduce overall calorie consumption.

6. Reduces Excessive Bloating

Watermelon is a natural diuretic, helping flush excess fluids and reduce bloating. This can be particularly beneficial for those who experience water retention and bloating, often caused by high sodium intake or hormonal changes. Watermelon can help you feel lighter and more comfortable by reducing bloating, promoting a positive body image and supporting weight loss efforts.

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How Is Watermelon Seed For Weight Loss?

Watermelon seeds are the small seeds found inside the fruit's flesh. They come in black, brown, or white varieties, depending on the type of watermelon. While you can eat them, many people spit them out because they are crunchy. Some enjoy roasted and seasoned watermelon seeds as a snack, similar to pumpkin seeds. Eating watermelon seeds is also a convenient way to get the nutritional benefits of watermelon fruit.

Consider these nutritive benefits of watermelon for weight loss:

1. Protein Content

Watermelon seeds are surprisingly rich in protein, which is essential for maintaining plus building muscle mass and promoting satiety. Consuming protein-rich foods like watermelon seeds makes you feel fuller for longer periods, which can help curb cravings and reduce overall calorie intake. This is beneficial for managing weight because it supports a feeling of satisfaction without overeating.

2. Healthy Fats

Despite their small size, watermelon seeds contain healthy fats, particularly monounsaturated and polyunsaturated fats. These fats are essential for heart health and can contribute to a sense of fullness after eating. They also regulate appetite and support the body's metabolic functions, which are crucial for effective weight management.

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3. Dietary Fiber

Watermelon seeds are a recommended source of dietary fibre, which benefits digestive health and weight loss. Fibre adds bulk to your diet without adding calories, promoting regular bowel movements and helping you feel full. By slowing down digestion, fibre also helps stabilise blood sugar levels, preventing spikes that can lead to cravings for unhealthy foods.

4. Nutrient Density

Despite being commonly discarded, watermelon seeds contain essential nutrients such as magnesium, zinc, and iron. These minerals are vital for energy production, metabolism, and overall health. When you aim to lose weight, ensuring your body gets these nutrients helps maintain optimal functioning, supporting your efforts to stay active and burn calories efficiently.

5. Antioxidant Benefits

Watermelon seeds have antioxidants that fight against free radicals, which are unstable molecules that harm cells and cause inflammation. When there is inflammation, it can disrupt hormones related to metabolism, making the process of losing weight harder. By neutralising free radicals, watermelon seeds might aid in controlling metabolism and creating a better setting for burning calories as well as maintaining weight.

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Try these ways to include watermelon seeds for weight loss:

• Snacking: Roast watermelon seeds with a bit of salt for a crunchy and satisfying snack.
• Smoothies: Blend watermelon seeds into your favourite smoothie for added protein and a nutritional boost.
• Salads and Yogurt: Sprinkle watermelon seeds on top of salads, yoghurt, or oatmeal to add texture and nutrients.
• Baking: Grind watermelon seeds into a powder and use them as an ingredient in baked goods like muffins or fresh bread for an extra nutrient punch.

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Nutritive Value Of Watermelon Seed And Fruit

Note these nutritive values of watermelon seed and fruit, contributing to your weight loss diet:

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Dietitian’s Recommendation

I recommend including watermelon in your diet for effective weight management. Its high water content and low calories make it a satisfying and hydrating snack. Due to its alkaline nature and digestive enzyme load, watermelon juice can be taken along with food as well. 250 gm of watermelon can be taken daily in either juice form with fibre or as a fruit.

Another most convenient way of integrating watermelon’s nutrition into your diet is its seeds. 5- 10 gm of watermelon seeds can be taken along with your meals and would be a great addition to your daily balanced diet intended for weight loss.

                                                                                    Dt. Aditi Upadhyay

The Final Say

To sum up, watermelon fruit and its seeds benefit weight loss. Watermelon fruit is hydrating, low in calories, and packed with vitamins and required minerals essential for overall health during weight loss. Meanwhile, watermelon seeds offer protein, healthy fats, fibre, and important minerals like magnesium and zinc.

Including watermelon for weight loss, whether as a roasted snack, blended into smoothies, or sprinkled on salads and baked goods, provides a nutritious boost that supports your goals.