Thursday, April 25, 2024

Is Watermelon Good for Weight Loss?

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Consider summer season fruits and pink, juicy watermelon is sure to return to your thoughts. A relaxing watermelon seems like a refreshing cool breeze within the scorching summer season months.

Biting into the watery pulp of watermelon will not be solely respiteful from the excruciating warmth but in addition carries the candy reminiscences of nostalgia for a lot of making it a preferred favorite.

The very best half about watermelons is their accessibility. Watermelons can be found worldwide. As quickly as summer season hits, you possibly can by no means cross by a fruit vendor with out these inexperienced spherical balls being on show. 

It’s no-brainer that this watery fruit will not be fattening. However do you know that watermelons can assist weight reduction? Learn additional to understand how. 

What Do We Know About Watermelon? 

Research state that watermelons are a superb supply of antioxidants resembling lycopene that may assist forestall coronary heart ailments and most cancers. Analysis additional hyperlinks lycopene in watermelons to decreasing irritation within the physique. 

One other analysis signifies that watermelons are superb for blood circulation and assist handle blood strain of overweight people and of these with hypertension and prehypertension. 

It’s common data that nutritional vitamins A and C are wonderful for pores and skin. Vitamin A moisturises pores and skin and hair. Watermelon, being a potent supply of vitamin A, helps keep pores and skin hydration and facilitates pores and skin restore and new cell growth whereas Vitamin C retains the pores and skin and hair tender.

Learn extra: Watermelon – Advantages, Vitamin and Wholesome Recipes

These vitamins additionally assist protect your pores and skin from the solar’s harsh glare and forestall pores and skin issues like psoriasis. Watermelon additionally has a excessive Glycemic index (80). Nevertheless, its Glycemic Load (content material of carbohydrate) is low- simply 5, so one can take pleasure in this fruit when in season.

What’s extra? You’ll be able to devour its seeds and rind! They’re simple to roast and eat when you’re on the go.

92% of the load of a watermelon is water. With its excessive water content material, watermelons deal with your hydration ranges. Furthermore, research persistently assist the speculation linking hydration with weight reduction.

As well as, the excessive quantity of water within the fruit retains you satiated for longer. Each time you are feeling these sugar cravings kick in, consuming watermelon might do the trick. Moreover, it has the goodness of electrolytes resembling potassium and magnesium that assist replenish power ranges immediately. This high quality additionally helps forestall warmth strokes.

Watermelon is a wonderful arginine supply, an amino acid that’s extraordinarily useful in burning fats shortly.

Watermelon is an efficient dessert choice as effectively. For these following a low-fat food plan, watermelon is usually a low-calorie option to fulfill your candy tooth with out operating the danger of weight achieve.

The principle thought is that one serving, round 100 grams of watermelon, has about 30 energy or solely 40-46 energy per cup. So for these making an attempt to restrict energy, watermelon is a low-calorie meals that doesn’t contribute to weight achieve.Nevertheless, it’s crucial to eat judiciously as any meals in extra will not be good for well being.

The HealthifyMe Notice

Watermelon has lots of well being advantages. It primarily consists of water, which suggests you will get all of the hydration from the fruit, and additionally it is very low in energy. Plus, rising arginine concentrations within the blood after consuming watermelon will help cut back fats deposits and enhance weight reduction. It’s necessary to notice that the Glycemic index of watermelon is excessive (80), nonetheless the Glycemic Load (the content material of carbohydrate) is low- simply 5, so one can take pleasure in this fruit when in season.

Methods to Eat Watermelon for Weight Loss

The best option to reduce weight is by burning extra energy than you devour. Subsequently, it is important to complement your train routine with a balanced food plan.

What makes watermelon so efficient is that you simply’re consuming a fruit that’s primarily water and low in energy whereas making certain that you simply gained’t have another cravings between meals. This additionally implies that you’ll find yourself with diminished portion sizes in your different meals, which is nice for weight reduction. 

Nevertheless, keep away from consuming watermelon at night time. Watermelons have an acidic efficiency which might delay your digestion and trigger points with bowel actions the following morning.

Attempt to restrict your complete watermelon consumption to about 2 cups per day. Generally 1 cup is the fitting amount for weight reduction, relying in your preferences. For instance, when you eat one slice of watermelon for breakfast, you possibly can pair your lunch with three items of watermelon. Or have it as a night snack earlier than 5 pm.

How meals interacts along with your physique has loads to do along with your weight administration. Know-how has taken a leap right now and merchandise like sensible scales are the way forward for weight administration. Good scales or digital scales are the up to date variations of conventional weighing scales.

The HealthifyMe sensible scale is rigorously designed to offer you right information coupled with the benefit of our professional coach expertise. These digital units observe particulars about physique composition and never solely weight together with physique fats proportion, bone mass, and muscle mass.

Thus giving complete details about your well being. HealthifyPro is an entire package deal that comes with a sensible scale, CGM resolution, metabolic panel and professional coach entry to maintain a tab in your progress. It additionally gives sensible AI help at your fingertips.

The HealthifyMe Notice

The very best factor about consuming watermelon is that it’ll cut back your cravings for unhealthy snacks and sweets by maintaining you full for prolonged intervals. It additionally helps cut back your portion measurement, which helps weight reduction in the long term. Keep away from having watermelon at night time, which might hinder your digestion. 

Watermelon Recipes to Attempt for Weight Loss

All in all, consider all the pieces we have now outlined for you above. You don’t at all times need to eat watermelon as it’s. There are numerous methods to devour this refreshing fruit. It doesn’t begin or finish with juice, though that could be a nice choice! 

Chilled Watermelon Soup 

  • Serves: 4
  • Preparation time: 5 minutes

Components 

  • Cubed watermelon: 4 cups
  • Lemon juice: 2 tbsp
  • Recent mint: 1 tbsp
  • Salt and pepper as per style

Methodology of Preparation

  • Take all of the components and mix them collectively.
  • Add salt and pepper based on style.
  • Alter seasonings as you see match. 
  • Go away it to sit back within the fridge for a minimum of two hours. 
  • Garnish with contemporary mint leaves, and serve. 

Watermelon Smoothie

  • Serves: 2
  • Preparation time: 10 minutes

Components 

  • Watermelon cubes: 1½ cup (350 g)
  • Strawberries, chopped and frozen: 1 cup (200 g)
  • Banana, chopped and frozen: ½ (50 g)
  • Milk, unsweetened: ¾ cup (200 ml)
  • Two small lemons, juiced
  • Chia seeds: 1 tbsp (45 g)

Methodology of Preparation

  • Add all of the components to a blender, and mix till a puree-like consistency is achieved.  
  • Alter the consistency to fit your style – add milk when you like a thinner smoothie or else add fruits to make it thicker. 
  • Pour right into a glass, prime with chia seeds and luxuriate in your smoothie. 
  • You’ll be able to flip your watermelon smoothie right into a smoothie bowl by sticking to a thicker consistency. Prime with contemporary fruits, nuts and seeds, and luxuriate in. 

Chilli Lime Watermelon

  • Serves: 2
  • Preparation time: quarter-hour

Components 

  • Watermelon cubes: 4 cups
  • Chilli powder: ¼ tsp (10 g)
  • One lime, zest grated and juiced
  • Crumbled cottage cheese: 3 tbsp (100 g) 
  • Chopped contemporary cilantro(coriander): 1 tbsp
  • Salt to style

Methodology of Preparation

  • Place the cubed watermelon in a bowl and sprinkle with the salt and chilli powder. Toss effectively.
  • Add the lemon juice and prime with the lime zest.
  • Add the crumbled cottage cheese and cilantro. Serve instantly.

Watermelon Popsicles 

All you want for these are a few cups of watermelon. 

  • Mix the watermelon right into a puree and pour it right into a popsicle tray. 
  • For those who don’t have one, an ice dice tray additionally works! 
  • For those who like, you possibly can add another fruit you need to pair with watermelon in your popsicles. For instance, strawberry or kiwi makes an amazing pairing. All it’s important to do is puree your most well-liked fruit together with watermelon. 
  • Put in your chiller/freezer for a couple of hours till set. Serve and luxuriate in. 

Conclusion

Watermelon isn’t just one thing to eat that may beat the warmth. You’ll be able to substitute your higher-calorie snacks with watermelon and be effectively in your journey to weight reduction.

Watermelon has many advantages, together with hydration and satiation. It can be a key ingredient as you’re employed towards your well-being. Whereas consuming watermelon helps you reduce weight, limiting your fruit consumption to solely watermelon is unhealthy.

It means overeating one fruit is a mistaken consuming sample, even whether it is thought of a superb fruit for weight reduction. To attain any purpose, the fitting method is required. One should work on the correct food plan and constant exercise regime for weight reduction.

  1. Watermelon lycopene and allied well being claims – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
  2. Cardiovascular advantages of lycopene: fantasy or actuality? – https://pubmed.ncbi.nlm.nih.gov/27609297/
  3. Watermelon extract supplementation reduces ankle blood strain and carotid augmentation index in overweight adults with prehypertension or hypertension – https://educational.oup.com/ajh/article/25/6/640/160387
  4. Elevated Hydration Can Be Related to Weight Loss – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

Regularly Requested Questions (FAQs)

What are the unwanted effects of consuming too many watermelons?

Consuming an excessive amount of watermelon could cause digestive discomfort resembling bloating, fuel, belly ache, and diarrhoea. Moreover, watermelons are excessive in an antioxidant often known as lycopene. Lycopene can be a pigment and overeating watermelon can provide you lycopenemia. On this situation, lycopene builds up in your pores and skin. Thus, giving it an orange discolouration. Nevertheless, lycopenemia is extraordinarily uncommon and reversible as effectively. 

Does watermelon burn stomach fats?

Watermelon will help burn your stomach fats as it’s a hydrating fruit wealthy in lycopene. As well as, watermelons enhance arginine ranges in your physique, an amino acid that helps burn stomach fats. Together with this, watermelons are principally water, so they’re a low-calorie meals, good for weight reduction. 

What’s the power worth per 100 grams of watermelon?

There are 30 energy, or the power per worth is 30 in 100 grams of watermelon. 

Can girls with PCOS eat watermelon?

Watermelon incorporates vitamins that may enhance PCOS and assist with dangers related to the situation, resembling hypertension and weight achieve. Moreover, since PCOS can influence pores and skin well being, the vitamin C in watermelon will help maintain pores and skin voluminous and plump by producing collagen. Nevertheless, it’s essential to devour watermelon carefully to keep away from blood sugar spikes.

Can diabetics have watermelon?

When consumed carefully (i.e., 100-150 grams, 2-3 days every week) watermelon may be useful for individuals with diabetes. It’s not notably dangerous, but it surely impacts everybody otherwise. Therefore, it’s higher to seek the advice of an knowledgeable nutritionist to establish your portion measurement and the right methods of consumption. Nevertheless, the final technique is to trace your carbs, perceive a meals’s glycemic index, and monitor your blood sugar ranges.

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