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Home arrow Nutrition arrow Weight Management arrow Is Watermelon Good for Weight Loss? All You Need to Know

Is Watermelon Good for Weight Loss? All You Need to Know

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: September 21, 2023
3 min read 1625 Views 0 Comments
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“Ready to shed pounds? Let’s dive into the watermelon weight loss wonder

Is watermelon good for weight loss

Eating the right food on a diet can help you lose weight. Some people associate fruit and vegetables with a low-calorie diet, but fruit with high sugar content might not be the best. 

You need to choose products that contain enough vitamins and nutrients to fuel your metabolism, especially during high-intensity workouts. 

Watermelon is a good example of a healthy product since it contains dietary fiber that will contribute to fat loss. But how does it really burn stubborn fat? Can you eat this every day? 

In this article, you’ll learn if watermelon is good for weight loss. 

Is Watermelon Good for Weight Loss?

Yes, watermelon is great for weight loss since it has only 80 calories in 2 cups. This fruit cleanses your body due to its high water content.

Eating any kind of fruit is important for losing weight, especially if you’re following a strict low-calorie diet. You need to consume the right nutrients and vitamins to fuel your metabolism.

Going on a diet can be challenging, especially if you get sugar cravings. A watermelon has natural sugar that aims to satisfy your sweet tooth. Natural sugars aren’t harmful and can’t contribute to weight gain, making watermelon great to eat on a diet.

Watermelon has the essential amino acid, L-citrulline, that eliminates harmful substances in the body. It can enhance oxygen content in your muscles and improve your exercise performance.

However, you should eat other healthy foods and perform high-intensity interval training (HIIT) to reach your fitness goals. Eating watermelon or going on a watermelon diet alone won’t boost your weight loss progress.

Can Watermelon Be Fattening?

No, watermelon isn’t fattening due to the fewer calories and high water content. The natural sugars in the fruit have plenty of vitamins, antioxidants, fiber, and minerals.

You can have watermelon juice or a watermelon smoothie every day to gain energy. Simply mix in some other fruits, and you should have a perfect blend of healthy ingredients. 

Just remember not to focus on eating just watermelon. Have fruits on different days and incorporate more green vegetables into your meals. You can eat apples, yogurt, dark chocolate, eggs, chicken, blueberries, boiled lean meat, and soups on your fat loss journey. 

Is Watermelon Good for Your Diet?

Watermelon is great for hydrating your body and giving you the right nutrients for burning fat. You should definitely incorporate this product into your diet. 

Hydration is the key to achieving your fitness goals, especially if you perform intense daily workouts. You can drink plenty of water, but you can also gain water from watermelon. There is 92% of water in this fruit, giving you loads of hydration in just one serving. 

Even though watermelon is good for losing fat, it can also improve heart health. Watermelon has lycopene – a chemical compound that may lower cholesterol and blood pressure. This will strengthen your heart and blood vessels, preventing conditions like heart disease. 

Watermelon: Pros and Cons

One strong benefit of watermelon is that it reduces body fat by converting citrulline into arginine. This conversion may balance how much fat is in fat cells, leading to lost weight on your stomach, face, arms, and thighs.

A watermelon diet plan can also strengthen your bones. The lycopene-rich product alleviates oxidative stress and works to repair bones, cartilage, and other joint problems. 

One entire watermelon contains vitamins and minerals like vitamin C, potassium, vitamin B6, and folate. These nutrients improve blood pressure and promote satiety. Feeling satisfied after meals is especially important for losing fat, as you won’t be tempted to snack or binge eat.

However, too much watermelon can lead to a few health risks. If you consume watermelon and nothing else on the diet, you might experience indigestion due to the lycopene that causes gas formation in the gut. 

Many people go on the watermelon diet to cleanse their bodies, but watermelon doesn’t contain all the nutrients you need. Protein and healthy fats are great for muscle recovery and building up your strength – nutrients you can’t get from eating watermelons alone.


Can you live off of watermelon?

No, you shouldn’t just eat watermelon during your diet. This won’t give you enough nutrients to burn fat. Focus your weight loss efforts on eating other foods that are packed with protein, fiber, and vitamins.

Does watermelon help you lose belly fat?

Consuming watermelon may encourage you to eat fewer calories, leading to weight loss around your legs and stomach. If you’re generally healthy, it won’t harm you to just eat watermelon for a few days.

Is there a watermelon diet?

Yes, many people try the watermelon diet to cleanse their body. The diet claims to eliminate excess water, toxins, and salts. However, you shouldn’t follow a diet solely based on watermelon.

Does watermelon make you retain water?

Eating watermelon doesn’t give you extra water weight since it contains mostly water that counteracts bloating. It also has enough fiber that slows digestion and promotes satiety. This stops water retention in your body. 

Is watermelon low-calorie?

Watermelon is a very low-calorie treat that can be incorporated into your diet. In just 100 grams, there are 30 calories. The nutrients in watermelon are enough to satisfy your daily recommended intake of fruit. 

A Word From Dietitian

The watermelon diet plan might not be for everyone, but it’s great for burning fat and losing stubborn weight.

You can simply blend watermelon with lemon juice, berries, and other chilled foods that give you energy. It’s an easy fruit to snack on during the day when you’re hungry.

If you want to lose fat, you need to eat foods that are low in calories. A normal diet that comprises junk food will only deprive you of nutrition.

Watermelon is a great product in your kitchen since it’s made up of 92% water and has a delicious taste.


Watermelon is a fantastic product to have if you plan on dropping a few pounds. 

You can use it for a late-night snack or a morning fruit smoothie, depending on what you’re feeling. It has many health benefits associated with decreasing high blood pressure, helping muscle soreness, improving bone structure, and strengthening your heart.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: September 21, 2023
3 min read 1625 Views 0 Comments

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