Is Watermelon Good for Weight Loss?

Is Watermelon Good for Weight Loss?

Staff Writer
5 minute read

Is Watermelon Good for Weight Loss?

What's better than a cold slice of watermelon on a hot summer day? Watermelon is one of the most loved fruits for a good reason. It is not only very sweet but also very juicy. Most of us know that just like all produce, this sweet decadent fruit is healthy. However, is watermelon good for weight loss?

In short, yes, watermelon is very good for weight loss for two main reasons. Firstly, watermelon is very low in calories despite being very sweet. A whole cup of watermelon is only 47 calories. For context, the same amount of bananas has 200 calories and they also support weight loss. 

Secondly, watermelon, like the name suggests, is mainly water. About 92% of watermelon is water. This not only makes it very hydrating but also very filling keeping you from needing to eat too much. 

Benefits of Watermelon 

In addition to helping you lose weight, watermelon can also provide some other health benefits which include:

  • Hydration. Due to its high water content, watermelon is a wonderful source of hydration especially for those who find plain water a bit boring. To make it even better, the electrolytes in the watermelon will help your body retain water keeping you hydrated for longer. 

  • Vitamins and minerals. Like all other fruits, watermelon is a good source of vitamins and minerals, particularly, potassium, magnesium, and vitamins A and C. vitamin A and C are both powerful antioxidants with health benefits including improved eye, skin, and heart health. 

  • A good source of phytochemicals. Phytochemicals are plant compounds that are not nutrients but are still crucial for good health. They are especially beneficial in reducing the risk of chronic diseases such as diabetes, heart disease, and dementia. Watermelon contains many phytochemicals but the most abundant is lycopene which gives it its signature red color. 

  • Digestion. While watermelon is not as rich in fiber as other fruits and vegetables, it still contributes to your daily intake especially if you eat the seeds too. The fiber and water in watermelon help keep your gut healthy which in turn supports healthy digestion. 

  • It can help relieve muscle soreness. Watermelon contains an amino acid called citrulline which has been found to improve athletic performance by helping to reduce muscle soreness after physical exercise. 

How to Eat Watermelon for Weight Loss 

Fortunately, watermelon is so good you can eat it on its own. However, if you want to get creative with it, here are some other ideas for you:

  • Juice it to make a refreshing healthy drink

  • Make a fruit salad

  • Add it to smoothies

  • Use it to make flavored water

  • Use it in cocktails 

What is the Watermelon Diet?

The watermelon diet is a restrictive meal plan where you are only allowed to eat watermelon for three days. The diet promises rapid weight loss, however, unless prescribed by a doctor, no one should have to live on only watermelon even for a short period of time. 

Instead of following such a restrictive diet, focus on improving your diet for good to protect yourself from needing to go on a diet every now and then. The key to successful weight loss will always be a healthy complete diet that you can sustain for life. 


Does watermelon help you lose belly fat?

Yes, watermelon can help you lose belly fat. However, you should know that no food is going to make you lose weight in only one spot. Watermelon can help you lose belly fat by helping you lose weight all over your body. 

How much watermelon should I eat a day to lose weight?

About a cup to two cups of watermelon a day should be able help you on your weight loss journey. However, you shouldn’t concern yourself too much with how much watermelon you eat. Simply eat as much you need at meal time or as a snack between meals. The best thing about whole foods is that due to their filling nature, it is very unlikely for you to go overboard as you would with processed foods like potato chips. 

Can you lose weight eating watermelon only?

Yes, you can lose weight by eating watermelon only. However, you shouldn’t be eating watermelon alone in an effort to lose weight. A healthy diet must contain a variety of foods even if its purpose is weight loss. Eating one food alone puts you at risk of malnutrition in the long run. Even if watermelon could give you all the nutrients you need, a watermelon-only diet wouldn’t be sustainable because it can satisfy all your cravings.  

What is the best fruit to lose weight? 

There is no single best fruit to lose weight but some low-calorie fruits include lemon, watermelon, cantaloupe, and berries. However, if you are on a weight loss journey, you shouldn’t concern yourself too much with the calorie content of fruits. This is because even high-calorie fruits support weight loss by providing you with fiber. Fiber makes your meals more satisfying keeping you from needing to snack frequently between meals. Furthermore, fruits are wonderful sources of vitamins and minerals which your body needs to stay in good health. 


« Back to Blog