Can watermelon be eaten for weight loss due to its calorie content

Watermelon can be consumed in moderation during weight loss. Watermelon has low calorie content, with about 30 calories per 100 grams. Its main components are water and natural fructose, making it suitable as a low calorie snack. During weight loss, it is important to control the amount of watermelon consumed, avoid high sugar periods, pair with protein, choose fruits with moderate maturity, and avoid juicing to concentrate sugar.

1. Control amount:

It is recommended to consume no more than 200 grams per serving, about two slices of watermelon. Excessive consumption can lead to the accumulation of fructose, although the glycemic index has a moderate GI value of 72, a large amount of fructose may still be converted into fat storage. The daily total amount of fruits should be controlled at 200-300 grams, avoiding consumption with other high sugar fruits.

2. Avoid high sugar periods:

It is recommended to consume it within 1 hour after breakfast or exercise, as sugar is more easily consumed during this time. Avoid consuming at night, as slowing down metabolism at night can lead to excess energy. People with diabetes or insulin resistance should take a small amount of food during the period of stable blood sugar.

3. Protein pairing:

Pairing with 10 grams of nuts or sugar free yogurt can delay sugar absorption. Watermelon contains citrulline, which can promote blood circulation and enhance satiety when eaten with protein. Avoid sharing meals with high carbon water staple foods to prevent excessive total calories.

4. Choose maturity:

Choose watermelons that are about 7-8% ripe, with a sugar content of about 6% -8%, which is lower than the fully ripe 9% -10%. The sugar content near the melon skin is relatively low and can be prioritized for consumption. Watermelons with clear lines and sunken stems usually have moderate sweetness.

5. Avoid juicing:

juicing can damage dietary fiber and increase the glycemic load GL value. 300 milliliters of watermelon juice is equivalent to 400 grams of fruit pulp, making it easier to consume excessive sugar. Direct consumption can retain all fiber and promote intestinal peristalsis. Watermelon, as a great summer water supplement, has a water content of 92% and is rich in potassium, which helps alleviate edema. It is recommended to include watermelon in the daily diet plan as a substitute for some refined carbohydrates. Combining 30 minutes of aerobic exercise daily, such as brisk walking or swimming, can accelerate water metabolism. Individuals with renal dysfunction should limit their intake to no more than 150 grams per day. Long term weight loss can establish a food diary to record the combination effect of watermelon and other foods, and adjust the frequency of consumption according to changes in body fat. refrigerated watermelon can reduce taste sensitivity, making it easier to control the portion size when consumed at room temperature.