Watermelon, a quintessential summer fruit ideal for beating the heat, can be enjoyed fresh, juiced or sliced into refreshing watermelon salad. There are even instances where watermelon has been effectively used in diets for weight loss. But is it really possible to diet with watermelon? Let’s delve into everything about watermelon dieting: its calories, nutritional content, and potential benefits to see if it can truly help in weight management. :)

Calories and Nutritional Content of Watermelon

According to the Ministry of Food and Drug Safety database on agricultural, aquatic, and livestock products [1], one slice (100g) of watermelon contains 31 kcal. The nutritional components are outlined below:

Basic Nutrients 

Minerals

Vitamins

Amino Acids

Watermelon is rich in dietary fiber and water content. Consuming one slice can provide 10% of the daily recommended intake of Vitamin A and 10% of pantothenic acid.

Benefits of Watermelon

Watermelon, a quintessential summer fruit known for its delicious taste, also boasts a variety of health benefits. Here’s how it can positively impact your health:

High Satiety and Thirst-Quenching Properties

When you’re dehydrated, you might mistake the sensation of thirst for hunger, which during a diet can lead to overeating or binge eating. Watermelon is particularly effective in quenching thirst due to its high water content relative to its volume. Additionally, it offers a high level of satiety while being low in calories per 100 grams, which can aid in dieting.

Improvement of Kidney Function and Prevention of Muscle Pain

Watermelon contains a functional component called Citrulline, an amino acid that, when consumed in large amounts, can transform into another amino acid called Arginine through enzymatic reactions within the body. Citrulline assists in metabolizing waste substances like lactic acid and ammonia, which helps improve kidney function and alleviate muscle pain. [2]

Eye Health

Just like tomatoes, the reason watermelons are red is due to their rich content of lycopene. Lycopene helps prevent the aging of the eyes and boosts eye immunity. Notably, the watermelons consumed in South Korea contain about 4.1 mg of lycopene per 100g, which is approximately 30% more than the lycopene content in tomatoes (3.2 mg/100g). [3]

Anti-Oxidation and Anti-Cancer

Lycopene, a functional component in watermelon, is recognized by the the Ministry of Food and Drug Safety for its antioxidant properties, with effects twice that of beta-carotene. It is also referred to as a natural anticancer agent because it helps prevent aging and blocks cell damage. It is known to reduce substances that damage genes, offering preventive and therapeutic effects against prostate cancer. [2], [3]

How to Diet with Watermelon

Although watermelon is primarily composed of sugars, it can be effectively incorporated into a diet if consumed appropriately. Consider the following ways to include watermelon in your diet plan for its nutritional benefits.

Consuming Watermelon 30 Minutes Before Meals

Watermelon is known for its high satiety factor, so eating a couple of slices about 30 minutes before a meal can help reduce the amount you eat.

Consuming Watermelon in the Morning

When considering fruit for breakfast during a diet, it’s best to opt for fruits that are gentle on the stomach and high in water content. Eating watermelon in the morning on an empty stomach provides a substantial amount of hydration. This not only stimulates diuretic action but also enhances metabolism, which can be beneficial for weight loss.

Precautions for the Watermelon Diet

Undertaking a watermelon-only diet, or any single-food diet, is not healthy. Consuming only watermelon means you miss out on essential nutrients such as proteins and fats, which are crucial for a balanced diet. This can lead to muscle loss instead of fat loss. Additionally, while watermelon is low in calories, it has a high glycemic index of 72 [4], which can actually lead to weight gain if consumed in large amounts. However, if consumed in moderation, watermelon can be a part of a balanced diet. Try including 2-3 slices of watermelon in your diet each day to quench your thirst and benefit from its nutrients.