Can watermelon be eaten for weight loss or not

Watermelon can be consumed in moderation during weight loss. Watermelon has low calories and high water content, but attention should be paid to controlling the consumption time and amount to avoid excessive intake of fructose affecting weight loss.

1. Low calorie characteristics:

Watermelon contains only 30 calories per 100 grams, making it a low calorie fruit. More than 90% of its ingredients are water, and moderate consumption can increase satiety and reduce intake of high calorie foods. Choose the flesh near the melon skin for lower sugar content.

2. Fructose metabolism mechanism:

The fructose contained in watermelon needs to be metabolized by the liver, and a single intake of more than 200 grams may increase the risk of fat synthesis. It is recommended to limit the daily intake to less than 300 grams, which is equivalent to two triangular pieces, and to consume them in portions for better results.

3. Blood sugar fluctuation control:

Watermelon has a glycemic index of 72, which belongs to the category of medium to high glycemic index fruits. People with diabetes or insulin resistance should eat it with nuts and sugar free yoghurt to delay sugar absorption. Avoid consuming large amounts alone at night.

4. Nutritional density advantage:

Watermelon is rich in lycopene and citrulline, which have antioxidant and blood circulation promoting effects. Compared to high sugar fruits such as lychee and mango, it is more suitable as a source of vitamin supplementation during the weight loss period.

5. Suggested timing of consumption:

Consuming within 30 minutes after exercise can quickly replenish electrolytes and avoid overeating after training. Eating a small amount one hour before meals can help control the amount of main meals, but it should not replace vegetable intake.

Adding watermelon as an extra meal instead of a main course, combined with 40 minutes of aerobic exercise daily, can improve fat loss efficiency. Attention should be paid to individual differences, and individuals with severe insulin resistance or those on a ketogenic diet should limit their intake. It is recommended to choose fresh freshly cut watermelon to avoid rapid sugar increase due to loss of dietary fiber after juicing. Long term weight loss still requires sufficient protein intake and diverse dietary structure, as a single food cannot determine the success or failure of weight loss.