Is Watermelon Good for Weight Loss? – A Detailed Guide

If you are trying to lose weight, watermelon is one of the best fruits to add to your weight loss diet! It is high in water content, almost 90%, and low in calories, just 31 calories in a single 100-gram portion.

That portion contains 0.5 grams of protein, 7.1 grams of carbs, and 0.3 grams of fats.

Carbs of watermelon will keep you full for a longer period and proteins are necessary for healthy metabolism and reduction in appetite. Making it a fruit ideal for weight loss!

The general rule is that for losing weight you need to burn more calories than what you consume on a daily basis.

According to Dr. Eric Berg in a 5 minutes video below, exercise will constitute only 15% of success in your weight loss journey. The rest is all diet, rest, and recovery!

Keeping that in mind, even if you eat watermelon in a high proportion, it will help you in weight loss because calories are low and watermelon is a very filling fruit. So you won’t be able to eat too much of it anyway.

6 Reasons why Watermelon is Good for Weight Loss:

1. Increases Metabolism:

Watermelon is a good source of citrulline, an amino acid that is converted in the body into arginine. Arginine helps to increase the metabolic rate, leading to weight loss.

2. Reduces Hunger Cravings:

Watermelon is low in calories and high in fiber, which makes it an ideal food for people who are trying to lose weight. Fiber can help to reduce hunger cravings and keep you feeling full for longer periods of time.

3. Regulates Blood Sugar Levels:

Watermelon contains a good amount of fiber and a low amount of sugar. This combination can help to regulate blood sugar levels, preventing spikes and crashes that can lead to hunger cravings and weight gain.

4. Aids in Digestion:

Watermelon contains water and fiber, both of which are essential for healthy digestion. Fiber can help to move food through the digestive system quickly, while water helps to keep things hydrated and moving smoothly.

5. Boosts Energy Levels:

Watermelon is a good source of natural sugar and electrolytes, which can help to boost energy levels and reduce fatigue. This can make it easier to exercise and stick to a healthy diet plan.

6. Prevents Constipation:

Watermelon is a good source of fiber, which can help to prevent constipation. Fiber moves food through the digestive system quickly and helps to keep things regular.

When should you Eat Watermelon to Lose Weight?

The best time to eat watermelon for weight loss is the lunch time. You can also eat it in the morning but peak digestion hours are around 12-1 pm.

If you eat watermelon in these hours, you won’t crave any other food and hence save your self from consuming any extra calories.

In some cultures, the heaviest meal that people eat is dinner, but I won’t advise eating watermelon as a replacement for your dinner because watermelon is a natural diuretic that increases the flow of urine. It will disturb your night’s sleep!

Does Watermelon help you lose Belly Fat?

Yes, watermelon can help you lose belly fat but not all on its own. You need to take care of both diet and exercise to lose belly fat.

Watermelon is a filling fruit rich in nutrients like vitamin C, vitamin A, potassium, magnesium, and phosphorus, plus more than 90% of it is water making it ideal for weight loss.

But even then, you need to exercise, stay active, and work on fixing your body posture if it’s not right to get rid of belly fat.

You need to take at least 100 medical steps after every heavy meal, not lie on your back while eating, eat food at the right times, and exercise to stay physically fit and not develop any extra fat on your body.

The best thing about watermelon is that it’s a very filling low calories fruit. It can save you many calories you could have eaten elsewhere for no good reason!

Can Watermelon make you Fat?

No watermelon won’t make you fat. It is more than 90% water and contains about 46 calories in a cup.

While it’s not the lowest-calorie fruit around, it’s definitely not going to make you gain weight. In fact, due to its high water content, watermelon can actually help you lose weight!

Some other Health Benefits of Eating Watermelon:

1. Prevents dehydration

Watermelon is more than 90% water, which makes it a great choice for preventing dehydration. It also contains electrolytes, including potassium, which can help to replenish lost fluids.

2. Good source of antioxidants

Watermelon is a good source of antioxidants, including lycopene. Antioxidants scavenge harmful toxins and free radicals from the body, which can help to reduce the risk of disease.

3. Lowers blood pressure

According to medicalnewstoday, watermelon contains citrulline, an amino acid that converts into arginine in the body.

This helps your body to produce nitric oxide, a gas that relaxes blood vessels and encourages flexibility in arteries.

These effects aid the blood flow in a positive way, which can help in lowering blood pressure.

4. Improves heart health

Watermelon contains lycopene, an antioxidant that has been shown to improve heart health.

According to healthline, lycopene can lower your risk of developing or prematurely dying from heart disease.

5. Boosts energy

Watermelon is a good source of carbohydrates, which can provide energy for your body.


That’s all in is watermelon good for weight loss? Turns out it’s a great food option to add in your weight loss diet. The calories are low and the nutrition is rich.

If you want to add more food options to your weight loss diet, do check out our articles on mashed potatoes, quark, Vermicelli, and oatmeal. They are also good food options for a weight loss diet.

Also, you can try matcha tea, if you are interested in drinks to lose weight.

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