Can I eat some watermelon during my weight loss period

During weight loss, watermelon can be consumed in moderation. Watermelon has a high moisture content and low calorie content, with only about 30 calories per 100 grams. However, it is important to control the intake and consumption time.

1. Low calorie advantage:

Watermelon contains about 92% water and is a low glycemic index fruit. Moderate consumption will not significantly affect weight loss. It is recommended to consume no more than 200 grams at a time to avoid excessive fructose conversion into fat.

2. Nutritional composition:

contains vitamin C, lycopene, and potassium elements, which can supplement electrolytes and promote metabolism. However, if the fructose content reaches 6.2 grams per 100 grams, it should be included in the daily carbohydrates to avoid consumption with other high sugar fruits.

3. Timing of eating:

Prioritize eating in the morning or within 1 hour after exercise, as sugar is more easily consumed at this time. Intake at night when metabolism slows down may increase the risk of fat accumulation, especially in patients with diabetes.

4. Alternative:

Lower sugar fruits and vegetables such as cucumbers and cherry tomatoes can be used as meal replacements. If choosing watermelon, it is recommended to cut it into pieces and consume it in moderation instead of eating half of it directly to prevent unconscious overconsumption.

5. Individual differences:

Fasting consumption may cause discomfort for individuals with gastrointestinal sensitivity. It is recommended to pair with a small amount of protein such as sugar free yogurt. The observation effect of temporarily reducing watermelon intake in the weight plateau period population. Watermelon, as a summer cooling fruit, is not an absolute taboo during weight loss. The key lies in scientific combination and total amount control. It is recommended to control the daily intake of fruits within the range of 200-300 grams, and prioritize the consumption of low sugar fruits such as berries for rotation. At the same time, maintain sufficient drinking water and regular exercise, and avoid using fruits as a substitute for meals. For those who strictly follow a ketogenic diet, it is necessary to completely avoid high sugar fruits such as watermelon. It is more important to regularly monitor weight changes and flexibly adjust dietary structure based on body feedback.