Table of ContentsView AllTable of ContentsHow Watermelon Helps You Lose WeightRisks of Eating Too Much WatermelonWays to Incorporate Watermelon Into Your DietFruits Similar to Watermelon
Table of ContentsView All
View All
Table of Contents
How Watermelon Helps You Lose Weight
Risks of Eating Too Much Watermelon
Ways to Incorporate Watermelon Into Your Diet
Fruits Similar to Watermelon
If you’re trying to lose weight, watermelon is one of the best fruits to include in your diet. It’s high in water yet low in calories, which can keep your appetite in check. Watermelon contains beneficial compounds that may help burn fat and improve digestion.
This article discusses everything you need to know aboutwatermelonfor weight loss, including its potential benefits and risks.
Anucha Muphasa / 500px / Getty Images
Keeps You Full
Watermelon is 92% water, making it an excellent choice for staying hydrated.Dehydrationcan confuse your body and make you feel hungry instead of thirsty, causing you to consume unnecessary calories when what you really need is water.
In one study, participants were given 2 cups of watermelon or low-fat cookies with the same calories daily for four weeks. Researchers found that when people ate watermelon rather than cookies, they experienced less hunger, ate less food, and had less desire to eat.Watermelon consumption also significantly reduced body weight,body mass index(BMI),blood pressure, andwaist-to-hip ratio.
Low in Calories
One cup of watermelon has only 45 calories.Replacing high-calorie, ultra-processed snacks with watermelon can help you cut calories and lose weight while still feeling satisfied.
A study found consuming low-calorie, high-volume foods before a meal can reduce hunger and overall calorie intake, which may help with weight loss.
Relieves Sore Muscles from Exercise
Watermelon contains an amino acid calledcitrulline, which increases blood concentrations ofL-arginine(an amino acid that helps the body build protein). This can increase nitric oxide production, improving blood flow and muscle oxygen delivery.
Nitric oxide also regulates various functions of skeletal muscles, including muscle contraction and repair. Intense exercise can causeammoniaandlactic acidto build up, leading to reduced exercise capacity and muscle fatigue. Some evidence suggests citrulline can reduce ammonia and blood lactate levels.
Put it all together, and increased nitric oxide from citrulline consumption may help decreasemuscle sorenessand improve exercise performance.
One study found improvements in muscle soreness and recovery heart rate 24 hours after consuming 500 milliliters (mL) of natural watermelon juice.
Helps Curb a Sweet Tooth
Watermelon contains natural sugars, which can satisfy your sweet tooth with fewer calories than traditional desserts.
However, despite its sweetness, watermelon is lower in sugar than many other types of fruit. This may make it a better option for those watching their blood sugar.
One cup of watermelon has only 9 grams (g) of sugar, while a cup of grapes contains around 23 g.
Helps Burn Fat
Citrulline in watermelon is metabolized to arginine. Some studies suggest that arginine supplementation may significantly reduce BMI, waist circumference, and fat mass. It may also help increase muscle mass. However, more research is needed to confirm these benefits.
This may be due to its potential to increase the development of brown adipose tissue andthermogenesis(the process of heat production). Brown adipose tissue, also known as brown fat, is a particular type of fat that can produce heat and increase the amount of calories the body burns.
Improves Digestion
With its high water content, watermelon may be beneficial for digestive health. Water keeps food moving through thedigestive system, which may help reduce and preventbloating. Additionally, water helps break down food so its nutrients can be absorbed.
Watermelon also contains small amounts of fiber, which helps clean out buildup in the digestive tract to improve gut health.
While watermelon is incredibly nutritious, overeating it may cause unwanted side effects.
Watermelon is a highFODMAP(fermentable oligo-, di-, monosaccharides, and polyols) food. FODMAPs are short-chain carbohydrates (sugars) that are not easily absorbed in the gut. While many people don’t have problems with FODMAPs, the sugars can cause pain, bloating, constipation, and/or diarrhea in people withirritable bowel syndrome(IBS).
Overeating watermelon may raise blood sugar in people withdiabetes. It can also cause a rare condition calledlycopenemia, which causes yellow-orange skin discoloration.
Who Should Avoid Watermelon?
Some people allergic toragweedor grass pollen may react to watermelon. If you suffer frompollen allergiesand experience hives, vomiting, or difficulty breathing after eating raw watermelon, you should avoid it, especially during allergy season.
There is some evidence that watermelon may trigger headaches in people withmigraines. However, if you do not experience any symptoms after consuming watermelon, there’s no need to avoid it.
Is the Watermelon Diet Healthy?The watermelon diet is a low-calorie diet plan that involves eating only watermelon. While watermelon is a healthy food, there’s no evidence that the watermelon diet offers any health benefits. Relying solely on watermelon, which is low in fat, protein, and several other essential nutrients, may lead to nutrient deficiencies, muscle loss, and fatigue, to name a few.
Is the Watermelon Diet Healthy?
The watermelon diet is a low-calorie diet plan that involves eating only watermelon. While watermelon is a healthy food, there’s no evidence that the watermelon diet offers any health benefits. Relying solely on watermelon, which is low in fat, protein, and several other essential nutrients, may lead to nutrient deficiencies, muscle loss, and fatigue, to name a few.
Watermelon is a versatile fruit that can easily be incorporated into your diet. Here are a few creative ways to enjoy watermelon:
Can You Eat Watermelon Every Day?Most healthy adults can safely consume up to 2 cups of watermelon daily to meet their recommended daily fruit intake. However, it’s best to include a variety of fruits in your diet to supply your body with a broad range of nutrients.
Can You Eat Watermelon Every Day?
Most healthy adults can safely consume up to 2 cups of watermelon daily to meet their recommended daily fruit intake. However, it’s best to include a variety of fruits in your diet to supply your body with a broad range of nutrients.
Which Fruits Are Best for Weight Loss?
Other water-rich fruits that are low in calories and may aid in weight loss include:
Summary
Watermelon has a high water content and very few calories despite its sweet flavor, making it a filling snack that can help with weight loss. The fruit also contains beneficial compounds that may help reduce body fat, maintain lean muscle mass, and relieve muscle soreness.
However, it’s important to note that while watermelon is a nutritious food, it should not be solely relied upon for weight loss. Instead, it should be incorporated into a healthy lifestyle with a balanced diet and regular physical activity.
19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins University.Yes, drinking more water may help you lose weight.Naz A, Butt MS, Sultan MT, Qayyum MMN, Niaz RS.Watermelon lycopene and allied health claims.EXCLI J. 2014;13:650-660.Centers for Disease Control and Prevention.Eat more, weigh less?Lum T, Connolly M, Marx A, et al.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients. 2019;11(3):595. doi:10.3390/nu11030595U.S. Department of Agriculture.Watermelon, raw.Jeong JN.Effect of pre-meal water consumption on energy intake and satiety in non-obese young adults.Clin Nutr Res. 2018;7(4):291-296. doi:10.7762/cnr.2018.7.4.291Rhim HC, Kim SJ, Park J, Jang KM.Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis.Journal of Sport and Health Science. 2020;9(6):553-561. doi:10.1016/j.jshs.2020.02.003Rizal M, Segalita C, Mahmudiono T.The effect of watermelon beverage ingestion on fatigue index in young-male, recreational football players.Asian J Sports Med. 2019;10(2). doi:10.5812/asjsm.86555Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.J Agric Food Chem. 2013;61(31):7522-7528. doi:10.1021/jf400964rU.S. Department of Agriculture.Grapes, raw.Zeinali Khosroshahi M, Asbaghi O, Moradi S, et al.The effects of supplementation with L-arginine on anthropometric indices and body composition in overweight or obese subjects: A systematic review and meta-analysis.Journal of Functional Foods. 2020;71:104022. doi:10.1016/j.jff.2020.104022Kim SH, Plutzky J.Brown fat and browning for the treatment of obesity and related metabolic disorders.Diabetes Metab J. 2016;40(1):12-21. doi:10.4093/dmj.2016.40.1.12National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Monash University.FODMAPs and irritable bowel syndrome.Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev. 2021;2021:2713511. doi:10.1155/2021/2713511American Academy of Allergy, Asthma, & Immunology.Oral allergy syndrome (OAS).Silva-Néto RP, de Almeida Soares A, Augusto Carvalho de Vasconcelos C, da Silva Lopes L.Watermelon and others plant foods that trigger headache in migraine patients.Postgrad Med. 2021;133(7):760-764. doi:10.1080/00325481.2021.1922211Centers for Disease Control and Prevention.Adults meeting fruit and vegetable intake recommendations — united states.
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins University.Yes, drinking more water may help you lose weight.Naz A, Butt MS, Sultan MT, Qayyum MMN, Niaz RS.Watermelon lycopene and allied health claims.EXCLI J. 2014;13:650-660.Centers for Disease Control and Prevention.Eat more, weigh less?Lum T, Connolly M, Marx A, et al.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients. 2019;11(3):595. doi:10.3390/nu11030595U.S. Department of Agriculture.Watermelon, raw.Jeong JN.Effect of pre-meal water consumption on energy intake and satiety in non-obese young adults.Clin Nutr Res. 2018;7(4):291-296. doi:10.7762/cnr.2018.7.4.291Rhim HC, Kim SJ, Park J, Jang KM.Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis.Journal of Sport and Health Science. 2020;9(6):553-561. doi:10.1016/j.jshs.2020.02.003Rizal M, Segalita C, Mahmudiono T.The effect of watermelon beverage ingestion on fatigue index in young-male, recreational football players.Asian J Sports Med. 2019;10(2). doi:10.5812/asjsm.86555Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.J Agric Food Chem. 2013;61(31):7522-7528. doi:10.1021/jf400964rU.S. Department of Agriculture.Grapes, raw.Zeinali Khosroshahi M, Asbaghi O, Moradi S, et al.The effects of supplementation with L-arginine on anthropometric indices and body composition in overweight or obese subjects: A systematic review and meta-analysis.Journal of Functional Foods. 2020;71:104022. doi:10.1016/j.jff.2020.104022Kim SH, Plutzky J.Brown fat and browning for the treatment of obesity and related metabolic disorders.Diabetes Metab J. 2016;40(1):12-21. doi:10.4093/dmj.2016.40.1.12National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Monash University.FODMAPs and irritable bowel syndrome.Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev. 2021;2021:2713511. doi:10.1155/2021/2713511American Academy of Allergy, Asthma, & Immunology.Oral allergy syndrome (OAS).Silva-Néto RP, de Almeida Soares A, Augusto Carvalho de Vasconcelos C, da Silva Lopes L.Watermelon and others plant foods that trigger headache in migraine patients.Postgrad Med. 2021;133(7):760-764. doi:10.1080/00325481.2021.1922211Centers for Disease Control and Prevention.Adults meeting fruit and vegetable intake recommendations — united states.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Johns Hopkins University.Yes, drinking more water may help you lose weight.Naz A, Butt MS, Sultan MT, Qayyum MMN, Niaz RS.Watermelon lycopene and allied health claims.EXCLI J. 2014;13:650-660.Centers for Disease Control and Prevention.Eat more, weigh less?Lum T, Connolly M, Marx A, et al.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients. 2019;11(3):595. doi:10.3390/nu11030595U.S. Department of Agriculture.Watermelon, raw.Jeong JN.Effect of pre-meal water consumption on energy intake and satiety in non-obese young adults.Clin Nutr Res. 2018;7(4):291-296. doi:10.7762/cnr.2018.7.4.291Rhim HC, Kim SJ, Park J, Jang KM.Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis.Journal of Sport and Health Science. 2020;9(6):553-561. doi:10.1016/j.jshs.2020.02.003Rizal M, Segalita C, Mahmudiono T.The effect of watermelon beverage ingestion on fatigue index in young-male, recreational football players.Asian J Sports Med. 2019;10(2). doi:10.5812/asjsm.86555Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.J Agric Food Chem. 2013;61(31):7522-7528. doi:10.1021/jf400964rU.S. Department of Agriculture.Grapes, raw.Zeinali Khosroshahi M, Asbaghi O, Moradi S, et al.The effects of supplementation with L-arginine on anthropometric indices and body composition in overweight or obese subjects: A systematic review and meta-analysis.Journal of Functional Foods. 2020;71:104022. doi:10.1016/j.jff.2020.104022Kim SH, Plutzky J.Brown fat and browning for the treatment of obesity and related metabolic disorders.Diabetes Metab J. 2016;40(1):12-21. doi:10.4093/dmj.2016.40.1.12National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Monash University.FODMAPs and irritable bowel syndrome.Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev. 2021;2021:2713511. doi:10.1155/2021/2713511American Academy of Allergy, Asthma, & Immunology.Oral allergy syndrome (OAS).Silva-Néto RP, de Almeida Soares A, Augusto Carvalho de Vasconcelos C, da Silva Lopes L.Watermelon and others plant foods that trigger headache in migraine patients.Postgrad Med. 2021;133(7):760-764. doi:10.1080/00325481.2021.1922211Centers for Disease Control and Prevention.Adults meeting fruit and vegetable intake recommendations — united states.
Johns Hopkins University.Yes, drinking more water may help you lose weight.
Naz A, Butt MS, Sultan MT, Qayyum MMN, Niaz RS.Watermelon lycopene and allied health claims.EXCLI J. 2014;13:650-660.
Centers for Disease Control and Prevention.Eat more, weigh less?
Lum T, Connolly M, Marx A, et al.Effects of fresh watermelon consumption on the acute satiety response and cardiometabolic risk factors in overweight and obese adults.Nutrients. 2019;11(3):595. doi:10.3390/nu11030595
U.S. Department of Agriculture.Watermelon, raw.
Jeong JN.Effect of pre-meal water consumption on energy intake and satiety in non-obese young adults.Clin Nutr Res. 2018;7(4):291-296. doi:10.7762/cnr.2018.7.4.291
Rhim HC, Kim SJ, Park J, Jang KM.Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness, and blood lactate levels: A systematic review and meta-analysis.Journal of Sport and Health Science. 2020;9(6):553-561. doi:10.1016/j.jshs.2020.02.003
Rizal M, Segalita C, Mahmudiono T.The effect of watermelon beverage ingestion on fatigue index in young-male, recreational football players.Asian J Sports Med. 2019;10(2). doi:10.5812/asjsm.86555
Tarazona-Díaz MP, Alacid F, Carrasco M, Martínez I, Aguayo E.Watermelon juice: potential functional drink for sore muscle relief in athletes.J Agric Food Chem. 2013;61(31):7522-7528. doi:10.1021/jf400964r
U.S. Department of Agriculture.Grapes, raw.
Zeinali Khosroshahi M, Asbaghi O, Moradi S, et al.The effects of supplementation with L-arginine on anthropometric indices and body composition in overweight or obese subjects: A systematic review and meta-analysis.Journal of Functional Foods. 2020;71:104022. doi:10.1016/j.jff.2020.104022
Kim SH, Plutzky J.Brown fat and browning for the treatment of obesity and related metabolic disorders.Diabetes Metab J. 2016;40(1):12-21. doi:10.4093/dmj.2016.40.1.12
National Institute of Diabetes and Digestive and Kidney Diseases.Your digestive system & how it works.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
Monash University.FODMAPs and irritable bowel syndrome.
Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev. 2021;2021:2713511. doi:10.1155/2021/2713511
American Academy of Allergy, Asthma, & Immunology.Oral allergy syndrome (OAS).
Silva-Néto RP, de Almeida Soares A, Augusto Carvalho de Vasconcelos C, da Silva Lopes L.Watermelon and others plant foods that trigger headache in migraine patients.Postgrad Med. 2021;133(7):760-764. doi:10.1080/00325481.2021.1922211
Centers for Disease Control and Prevention.Adults meeting fruit and vegetable intake recommendations — united states.
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