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Think of summer time fruits and crimson, juicy watermelon is certain to come back to your thoughts. A relaxing watermelon seems like a refreshing cool breeze within the scorching summer time months.
Biting into the watery pulp of watermelon shouldn’t be solely respiteful from the excruciating warmth but in addition carries the candy reminiscences of nostalgia for a lot of making it a preferred favorite.
The better part about watermelons is their accessibility. Watermelons can be found worldwide. As quickly as summer time hits, you possibly can by no means cross by a fruit vendor with out these inexperienced spherical balls being on show.
It’s no-brainer that this watery fruit shouldn’t be fattening. But do you know that watermelons can help weight reduction? Read additional to understand how.
What Do We Know About Watermelon?
Studies state that watermelons are a wonderful supply of antioxidants resembling lycopene that may assist forestall coronary heart illnesses and most cancers. Research additional hyperlinks lycopene in watermelons to decreasing irritation within the physique.
Another analysis signifies that watermelons are wonderful for blood circulation and assist handle blood stress of overweight people and of these with hypertension and prehypertension.
It is widespread data that nutritional vitamins A and C are glorious for pores and skin. Vitamin A moisturises pores and skin and hair. Watermelon, being a potent supply of vitamin A, helps keep pores and skin hydration and facilitates pores and skin restore and new cell growth whereas Vitamin C retains the pores and skin and hair delicate.
Read extra: Watermelon – Benefits, Nutrition and Healthy Recipes
These vitamins additionally assist protect your pores and skin from the solar’s harsh glare and stop pores and skin issues like psoriasis. Watermelon additionally has a excessive Glycemic index (80). However, its Glycemic Load (content material of carbohydrate) is low- simply 5, so one can get pleasure from this fruit when in season.
What’s extra? You can eat its seeds and rind! They are straightforward to roast and eat for those who’re on the go.
92% of the burden of a watermelon is water. With its excessive water content material, watermelons handle your hydration ranges. Moreover, research persistently help the speculation linking hydration with weight reduction.
In addition, the excessive quantity of water within the fruit retains you satiated for longer. Every time you’re feeling these sugar cravings kick in, consuming watermelon might do the trick. Furthermore, it has the goodness of electrolytes resembling potassium and magnesium that assist replenish power ranges immediately. This high quality additionally helps forestall warmth strokes.
Watermelon is a superb arginine supply, an amino acid that’s extraordinarily useful in burning fats rapidly.
Watermelon is an efficient dessert choice as effectively. For these following a low-fat weight loss plan, watermelon is usually a low-calorie approach to fulfill your candy tooth with out working the chance of weight achieve.
The important thought is that one serving, round 100 grams of watermelon, has about 30 energy or solely 40-46 energy per cup. So for these attempting to restrict energy, watermelon is a low-calorie meals that doesn’t contribute to weight achieve.However, it’s crucial to eat judiciously as any meals in extra shouldn’t be good for well being.
The HealthifyMe Note
Watermelon has lots of well being advantages. It primarily consists of water, which suggests you will get all of the hydration from the fruit, and additionally it is very low in energy. Plus, rising arginine concentrations within the blood after consuming watermelon can assist scale back fats deposits and enhance weight reduction. It’s essential to notice that the Glycemic index of watermelon is excessive (80), nonetheless the Glycemic Load (the content material of carbohydrate) is low- simply 5, so one can get pleasure from this fruit when in season.
Ways to Eat Watermelon for Weight Loss
The perfect approach to drop pounds is by burning extra energy than you eat. Therefore, it is important to complement your train routine with a balanced weight loss plan.
What makes watermelon so efficient is that you simply’re consuming a fruit that’s primarily water and low in energy whereas guaranteeing that you simply received’t have some other cravings between meals. This additionally implies that you’ll find yourself with lowered portion sizes on your different meals, which is nice for weight reduction.
However, keep away from consuming watermelon at night time. Watermelons have an acidic efficiency which might delay your digestion and trigger points with bowel actions the following morning.
Try to restrict your complete watermelon consumption to about 2 cups per day. Sometimes 1 cup is the precise amount for weight reduction, relying in your preferences. For instance, for those who eat one slice of watermelon for breakfast, you possibly can pair your lunch with three items of watermelon. Or have it as a night snack earlier than 5 pm.
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The HealthifyMe Note
The smartest thing about consuming watermelon is that it’s going to scale back your cravings for unhealthy snacks and sweets by retaining you full for prolonged durations. It additionally helps scale back your portion measurement, which helps weight reduction in the long term. Avoid having watermelon at night time, which might hinder your digestion.
Watermelon Recipes to Try for Weight Loss
All in all, take note all the pieces we now have outlined for you above. You don’t at all times need to eat watermelon as it’s. There are some ways to eat this refreshing fruit. It doesn’t begin or finish with juice, though that could be a nice choice!
Chilled Watermelon Soup
- Serves: 4
- Preparation time: 5 minutes
Ingredients
- Cubed watermelon: 4 cups
- Lemon juice: 2 tbsp
- Fresh mint: 1 tbsp
- Salt and pepper as per style
Method of Preparation
- Take all of the components and mix them collectively.
- Add salt and pepper in keeping with style.
- Adjust seasonings as you see match.
- Leave it to sit back within the fridge for a minimum of two hours.
- Garnish with contemporary mint leaves, and serve.
Watermelon Smoothie
- Serves: 2
- Preparation time: 10 minutes
Ingredients
- Watermelon cubes: 1½ cup (350 g)
- Strawberries, chopped and frozen: 1 cup (200 g)
- Banana, chopped and frozen: ½ (50 g)
- Milk, unsweetened: ¾ cup (200 ml)
- Two small lemons, juiced
- Chia seeds: 1 tbsp (45 g)
Method of Preparation
- Add all of the components to a blender, and mix till a puree-like consistency is achieved.
- Adjust the consistency to fit your style – add milk for those who like a thinner smoothie or else add fruits to make it thicker.
- Pour right into a glass, high with chia seeds and luxuriate in your smoothie.
- You can flip your watermelon smoothie right into a smoothie bowl by sticking to a thicker consistency. Top with contemporary fruits, nuts and seeds, and luxuriate in.
Chilli Lime Watermelon
- Serves: 2
- Preparation time: quarter-hour
Ingredients
- Watermelon cubes: 4 cups
- Chilli powder: ¼ tsp (10 g)
- One lime, zest grated and juiced
- Crumbled cottage cheese: 3 tbsp (100 g)
- Chopped contemporary cilantro(coriander): 1 tbsp
- Salt to style
Method of Preparation
- Place the cubed watermelon in a bowl and sprinkle with the salt and chilli powder. Toss effectively.
- Add the lemon juice and high with the lime zest.
- Add the crumbled cottage cheese and cilantro. Serve instantly.
Watermelon Popsicles
All you want for these are a few cups of watermelon.
- Blend the watermelon right into a puree and pour it right into a popsicle tray.
- If you don’t have one, an ice dice tray additionally works!
- If you want, you possibly can add some other fruit you wish to pair with watermelon in your popsicles. For instance, strawberry or kiwi makes an awesome pairing. All you must do is puree your most well-liked fruit together with watermelon.
- Put in your chiller/freezer for a couple of hours till set. Serve and luxuriate in.
Conclusion
Watermelon isn’t just one thing to eat that may beat the warmth. You can substitute your higher-calorie snacks with watermelon and be effectively in your journey to weight reduction.
Watermelon has many advantages, together with hydration and satiation. It can be a key ingredient as you’re employed towards your well-being. While consuming watermelon helps you drop pounds, limiting your fruit consumption to solely watermelon is unhealthy.
It means overeating one fruit is a improper consuming sample, even whether it is thought-about a wonderful fruit for weight reduction. To obtain any aim, the precise method is required. One should work on the correct weight loss plan and constant exercise regime for weight reduction.
External Links
- Watermelon lycopene and allied well being claims – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
- Cardiovascular advantages of lycopene: fantasy or actuality? – https://pubmed.ncbi.nlm.nih.gov/27609297/
- Watermelon extract supplementation reduces ankle blood stress and carotid augmentation index in overweight adults with prehypertension or hypertension – https://academic.oup.com/ajh/article/25/6/640/160387
- Increased Hydration Can Be Associated with Weight Loss – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/
Frequently Asked Questions (FAQs)
What are the unwanted effects of consuming too many watermelons?
Consuming an excessive amount of watermelon may cause digestive discomfort resembling bloating, fuel, stomach ache, and diarrhoea. Furthermore, watermelons are excessive in an antioxidant generally known as lycopene. Lycopene can be a pigment and overeating watermelon can provide you lycopenemia. In this situation, lycopene builds up in your pores and skin. Thus, giving it an orange discolouration. However, lycopenemia is extraordinarily uncommon and reversible as effectively.
Does watermelon burn stomach fats?
Watermelon can assist burn your stomach fats as it’s a hydrating fruit wealthy in lycopene. In addition, watermelons enhance arginine ranges in your physique, an amino acid that helps burn stomach fats. Along with this, watermelons are largely water, so they’re a low-calorie meals, good for weight reduction.
What is the power worth per 100 grams of watermelon?
There are 30 energy, or the power per worth is 30 in 100 grams of watermelon.
Can girls with PCOS eat watermelon?
Watermelon accommodates vitamins that may enhance PCOS and assist with dangers related to the situation, resembling hypertension and weight achieve. Additionally, since PCOS can influence pores and skin well being, the vitamin C in watermelon can assist preserve pores and skin voluminous and plump by producing collagen. However, it’s essential to eat watermelon moderately to keep away from blood sugar spikes.
Can diabetics have watermelon?
When consumed moderately (i.e., 100-150 grams, 2-3 days per week) watermelon could be helpful for folks with diabetes. It shouldn’t be significantly dangerous, but it surely impacts everybody in another way. Hence, it’s higher to seek the advice of an professional nutritionist to determine your portion measurement and the proper methods of consumption. However, the final technique is to trace your carbs, perceive a meals’s glycemic index, and monitor your blood sugar ranges.
