Researchers found those in the watermelon group experienced decreased hunger, less food intake, and a lowered desire to eat. People with a history of digestive issues, such as irritable bowel syndrome (IBS), may need to limit FODMAPs in order to feel their best. People with a history of digestive issues, such as irritable bowel syndrome (IBS), may need to limit FODMAPs in order to feel their best. Does It Really Work? World Journal of Hepatology, [online] 13(11), pp.16111628. The study involved 33 overweight or obese men and women who were instructed to eat 2 cups of fresh diced watermelon daily for four weeks. Watermelon is a low-calorie fruit, which means that you can consume a large amount of it without consuming too many calories. Or better yet, eat watermelon as a complete meal. Thus, being able to eat a greater quantity gives one the sensation of fullness. As Health Shots reached out to dietician and nutritionist Avni Kaul, she explained that the diet is based on the belief that watermelon has many benefits as it is a low-calorie fruit that is rich in vitamins, minerals and antioxidants. (In total, there are 600 calories in 2 kg of watermelon, but only 500 of those come from sugars.). Thornton, S.N. In addition to increasing the potential to lose weight, keeping your body hydrated with water is one of the most important things you can do for your overall health. There are no fruits that can be considered a magic bullet for weight loss. 01 /4 Read on to know the answer! Here are a few of the nutrients you get upon consuming a bowl full of watermelon: Calories - 46. Eating too much watermelon may cause abdominal discomfort, bloating, gas, and . This juicy, red fruit is packed with nutrients and antioxidants that can do wonders for our health. Whats The Difference Between Aspergers & Autism? (Source: USDA) Even more impressive, it has 170 milligrams of potassium, an essential mineral that supports nerve and muscle function, and the fluid balance in your body. Some people replace their snacks for the diet, while others take it to the extreme and replace all their food with watermelon, which is not a wise decision as this type of diet can create multiple nutritional deficiencies that, in the long run, will work against sustainable weight loss. The content in this site is not intended for medical advice, diagnosis, or treatment, and only for general use. Making smart choices, such as choosing a serving of fruit, can keep you on track. This essential electrolyte and mineral is helpful for lessening the effects of sodium on blood pressure and is also important for proper nervous system function, according to the Mayo Clinic. Watermelon belongs to the Cucurbitaceae family, of which cucumber is also a member. While watermelon is a healthy food, there's no evidence that the watermelon diet offers any health benefits. 1) Hydration: Watermelon is about 92% water, making it an excellent source of hydration. doi:10.3390/nu11030595. 03 /9 Health benefits of eating watermelon The juicy red fruit has also been found to relieve or lower chances of muscle soreness, improve heart health and may even contain certain compounds which have cancer-fighting properties. [2023 Updated], 4306 Parkway Centre Dr Grove City, OH 43123 United States. Meal Plan To Lose Belly Fat 2023: 7 Days Healthy Meal Plan To Follow. - Blog - HealthifyMe Cubed watermelon: 4 cups Lemon juice: 2 tbsp Fresh mint: 1 tbsp Take all the ingredients and blend them together. All rights reserved. Your heart also enjoys the perks of all the lycopene . Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article. Watermelon contains beneficial compounds that may help burn fat and improve digestion. Its low in calories and nearly fat-free. Finding watermelon to add to your weight loss diet may not be hard since they are available fresh in most grocery stores. When it comes to foods that can provide your body with hydration, watermelon stands (or grows) head and shoulders above the rest. This can help you feel full and satisfied, while still allowing you to lose weight. Other water-rich fruits that are low in calories and may aid in weight loss include: Watermelon has a high water content with very few calories, making it a filling snack that can help with weight loss. Most healthy adults can safely consume up to 2 cups of watermelon daily to meet their recommended daily fruit intake. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. As nature's candy, all melons bring their own nutrition-packed power to the table. This can be problematic for people with diabetes or those who are sensitive to sugar. Accounting for over 25% of your daily value of vitamin C, watermelon's propensity to fortify your immune system is undeniably impeccable. Can misoprostol (Cytotec) damage the womb? (2017). Nearly 30% of participants experienced migraines within roughly 90 minutes of consuming watermelon! In fact, watermelon seeds are nutritiousand tasty; roast them the way you would pumpkin seeds. Now, you'll have the best and latest food and healthy eating news right in your inboxevery Vitamin A is important for skin and eye health. 5) Muscle soreness: Some research suggests that the amino acid L-citrulline in watermelon may help reduce muscle soreness after exercise. According to the USDA, 1 cup of orange sections has about 85 calories and will give you 96 milligrams of vitamin C and a good boost of folate and potassium. Antioxidants like lycopene help fight cancer, promote anti-aging, and repair damaged cells in the body. Watermelon and other fruits and vegetables that are rich in vitamin C may fight the inflammatory free radicals that some experts believe trigger the development of asthma. When you go to bed at night hungry, you might wake in the middle of the night and have the temptation to eat unhealthy snacks that promote weight gain. Nutrients, [online] 8(4), p.229. lower body weight and body mass index ( BMI) lower systolic blood pressure. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients. While eating fruits at night isn't a weight loss guarantee, it can help curb your cravings for higher calories sweets. Make watermelon salsa by combining diced watermelon, red onion, cilantro, jalapeo, and lime juice. If youre eating only watermelon, your diet will lack the balance it critically requires to have a stable metabolism, and you may become nutrient-deficient in many areas, especially protein and essential fatty acids. Eating foods with low calorie densities, such as watermelon, may aid weight management by keeping you feeling full for longer ( 4 ). This fact alone makes it possible to literally stuff your face with watermelon and still keep losing weight. It has since been updated to include additional copy and proofreading revisions, further research, and updated contextual links. Find out, You are now subscribed to the lifestyle Newsletter. You can eat watermelon seeds as a snack or salad topping. One cup of watermelon has 45 calories. doi:10.3945/jn.108.096362. Some people allergic to ragweed or grass pollen may react to watermelon. So, sign in RN to get your daily dose of wellness. Watermelon promotes hydration and may support weight maintenance, eye health, muscle soreness, and more. 5 Effective Tips To Gain Muscle 2023, How To Lose Weight Without Gaining Muscle Exercises & Tips 2023. Let's take a look at how you can benefit from this in real life. Cassi Donegan, Licensed Practical Nurse, is a freelance health writer and editor. Because of its high-water content, watermelon has a low glycemic load (GL) of 2 per 100-gram serving, which is generally considered a more useful way to look at the impact of foods on blood sugar. So even if you stuff your face with 2 kg of watermelon, you'll still only eat 124 grams of sugar, which comes down to less than 500 sugar-calories. (2002). It will also provide some suggestions for adding it to your diet regimen. How To Lose Butt Fat 10 Easy & Helpful Exercises [2022 Updated], Yogasana To Lose Belly Fat: 5 Easy Yoga Poses You Can Do Daily 2023. Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A., Zagrodzki, P., Bechthold, A., Mardas, M. and Boeing, H. (2016). Why does it impact their mental health? Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Finding foods that enhance satiety are a recipe for success when trying to pay attention to portion size. Gluten-Free Diet For Diabetes: Pros & Cons 2023, Is Quinoa Good For Diabetes In 2023? The other is citrulline, an amino acid that may boost levels of nitric oxide, a substance known to relax blood vessels and lower blood pressure. She has over 17 years of nursing experience in various specialties including Neurology, Orthopedics, Spine, and Pediatrics. The Conclusion Each and everything has its own pros and cons, so you should always know about the food which is consumed. Accumulations of free radicals[15] can harm your immune system and cause chronic disease and cancer if they build up, but eating antioxidant-rich foods like this fruit may help you by fighting off free radicals. The effect of two energy-restricted diets, a low-fructose diet versus a moderate natural fructose diet, on weight loss and metabolic syndrome parameters: a randomized controlled trial. Eating 1 cup of strawberries will set you back roughly 50 calories, according to the USDA. This amino acid has been shown to help reduce fat in both animals and humans.[4]. Intense exercise can cause ammonia and lactic acid to build up, leading to reduced exercise capacity and muscle fatigue. One entire wedge carries 100 calories. Exercises To Get Rid Of Belly Fat: 7 Effective Workouts 2023. Nitric oxide also regulates various functions of skeletal muscles, including muscle contraction and repair. As you saw, the number one weight loss benefit of watermelon is the fact that they are extremely low in calories. Max Performer Reviews 2023: Effective Sexual Pills or A Scam? You can't just eat them before (or after) you regular meals as a "snack". Best Testosterone Boosting Supplements For Men Over 50 In 2023. Is Watermelon Good For Weight Loss Or Fattening. This can help you feel full and satisfied, while still allowing you to lose weight. Since drinking a glass of water before meals can help reduce calorie intake, you may benefit from eating your watermelon dessert before your meal. This juicy fruit is a good source of essential vitamins and boasts several proven health benefits, from hydration to heart health support. Let's break this down a bit: According to the USDA, a cup of watermelon chunks contains 170 milligrams of potassium. The #1 benefit of eating watermelon for weight loss The fact that watermelons are so ridiculously low in calories is easily their single most important benefit for weight loss.

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