Eating watermelon to gain weight or lose weight is more effective

Watermelon can help with weight loss when consumed in moderation, while excessive consumption may lead to weight gain. Watermelon has a high water content and low calories, but a high sugar content, so attention should be paid to controlling the amount consumed. Watermelon is a common high moisture fruit in summer, containing only about 30 calories per 100 grams and rich in antioxidants such as vitamin C and lycopene. Eating an appropriate amount of watermelon before meals can increase satiety, reduce meal intake, and help control total calorie intake. The citrulline component in watermelon can also promote blood circulation and help eliminate metabolic waste. However, watermelon has a high glycemic index, and consuming more than 500 grams at a time may cause a rapid increase in blood sugar, stimulate insulin secretion, and promote fat synthesis.

Some people are accustomed to using watermelon as a staple food substitute, consuming more than half a watermelon at once. In this case, the actual sugar intake may exceed 50 grams, equivalent to the calories of two bowls of rice. Eating a large amount of watermelon at night can also cause swelling due to water retention, leading to temporary weight gain. People with diabetes or insulin resistance need to strictly control their consumption. It is suggested that the consumption should not exceed 200g each time, and it should be combined with nuts or yogurt to delay sugar absorption.

It is recommended to consume watermelon as an additional fruit between meals, with a limit of 200-300 grams per meal, and avoid eating it with high sugar foods. Pairing with moderate protein foods can balance blood sugar responses, and consuming them after exercise can quickly replenish water and electrolytes. People with weak digestive system should avoid chilling watermelon to prevent irritation of gastrointestinal mucosa. Maintaining a diverse diet structure and combining it with regular exercise can achieve a healthy weight loss effect.