Integrative Nutrition Blog

Is Watermelon Good for Weight Loss?

August 26, 2016

Image via Shutterstock

While watermelon is a delicious summertime fruit, and a staple for many during the dog days of summer, it’s also developed a name for itself in recent years as the fruit of choice for dieters. But is it really possible that this sweet and juicy fruit can support you to reach your weight loss goals? The answer may surprise you.

What does watermelon consist of?

First, let’s take a look at the nutritional content of watermelon. The name says it all, watermelon is 92% water! The rest is antioxidant rich deliciousness! The great news is that while the majority of this fruit is water, watermelon also contains fiber making it a low calorie treat that’s going to fill you up, and prevent over-snacking. Watermelon is also a nutrient-dense food packed with vitamin C, lycopene, beta-carotene, and citrulline, and contains only 46 calories (and 9 grams of sugar) per cup!

Is watermelon good for weight loss?

Watermelon  is a great option for those looking for a sweet low-calorie treat while trying to lose weight. It's high in nutritional value, filling, and low in calories, making it a superfood in its own right. What does this mean? Well, you can eat a piece or two and feel satisfied so you don't need to reach for the bag of chips, or a handful of candy. (At Integrative Nutrition, we call this crowding out - fill yourself up on all the good stuff so you don’t have room for the bad.) Watermelon also has a low glycemic load meaning that while this summer fruit tastes sweet, it’s not going to cause your blood sugar levels to skyrocket, like fake and artificial foods would.

Watermelon also helps to satisfy those cravings of even the strongest sweet tooth without getting in the way of a healthy diet. Unlike berries, peaches, or apples that you’re likely to bake into a pie or serve with ice cream or whipped cream – watermelon is perfect all on its own and is best served simply – meaning you’re likely to keep the calorie count low, satisfy your sweet tooth, and reap all the benefits of its nutritional value at the same time!

What else is watermelon good for?

The health benefits watermelon holds are pretty amazing considering this fruit is primarily made from water and it’s good for more than just weight loss. Here are a few other ways you can benefit from eating watermelon…

  • Boost your immune system with a healthy dose of Vitamin C: Watermelon contains this crucial antioxidant known to support the immune system and help those managing asthma.
  • Blood Pressure: If you suffer from high blood pressure, it may be worth adding watermelon into your diet. A study conducted by the American Journal of Hypertension found that adults with pre-hypertension or stage 1 hypertension who took watermelon extract had reduced ankle and brachial blood pressure. This is just one more reason to keep enjoying this deliciously sweet fruit! 
  • Hydration: If you find yourself getting bored staying hydrated with plain old water, try adding some watermelon into your diet. Watermelon is rich in potassium and will not only improve your hydration levels, but also replace lost electrolytes which is essential to preventing dehydration during the summer months.
  • Muscle Soreness: Chances are if you’re trying to lose weight, exercise plays a large part in your routine. Did you know that consuming watermelon can actually help to improve muscle soreness? Watermelon contains amino acid L-citrulline which is known to help improve recovery following exercise.
  • Skin: If you’re spending more time outside during the summer months, skin health becomes even more important. Consuming watermelon can actually boost the health of your skin due to its vitamin A content, which helps keep skin and hair moisturized, giving you that beautiful summer glow!  

The bottom line is that you can have your watermelon and eat it too, while also supporting your weight loss efforts at the same time! You no longer have to worry about sabotaging your weight loss goals by indulging on watermelon at a family barbeque, or summertime picnics. So go ahead, and enjoy this seasonal fruit before summer is over!

Is watermelon one of your favorite summertime fruits? Share with us in the comments below!

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