Is it okay to eat watermelon while losing weight

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

1. Low calorie advantage:

Watermelon contains over 90% water and is a low glycemic index fruit. Moderate consumption is not likely to cause excessive calorie intake. It is recommended to consume less than 200 grams each time, which contains about 60 calories, equivalent to the calorie value of half a bowl of rice. It is suitable as an add-on to replace high sugar snacks.

2. Key points for sugar control:

Watermelon contains about 6-8% sugar, mainly fructose. Eating in large quantities at once may cause blood sugar fluctuations. It is recommended to consume in portions and pair with protein, such as sugar free yogurt or nuts, to slow down sugar absorption.

3. Best time to consume:

It is recommended to consume between meals or after exercise to avoid overeating after dinner. Eating on an empty stomach in the morning may irritate the gastric mucosa, and caution should be exercised for those with weaker gastrointestinal function.

4. Variety selection differences:

Varieties such as Qilin melon and Te Xiaofeng have higher sugar content and need to reduce intake; Black beauty watermelons have richer fiber and stronger satiety. Prioritize selecting watermelons with moderate maturity, and concentrate the sugar content of overripe fruits.

5. Alternative Proposal:

For blood glucose sensitive individuals, lower sugar fruits and vegetables such as cucumbers and tomatoes can be chosen as alternatives. If other high sugar fruits have been consumed on the same day, the amount of watermelon should be reduced accordingly, and the total amount of fruit throughout the day should be kept within the range of 200-300 grams.

During weight loss, consuming watermelon should be combined with a full day diet plan to avoid using watermelon as a staple food substitute. Suggest combining aerobic exercise to accelerate sugar metabolism, such as brisk walking or swimming 30 minutes after consumption. Pay attention to observing physical reactions, as some individuals may experience fructose intolerance. Long term weight loss patients should maintain dietary diversity, including watermelon in a balanced diet structure, combined with whole grains, high-quality protein, and green leafy vegetables to avoid nutritional imbalance caused by excessive consumption of a single food.