Consider summer season fruits and crimson, juicy watermelon is certain to return to your thoughts. A calming watermelon seems like a refreshing cool breeze within the scorching summer season months.
Biting into the watery pulp of watermelon shouldn’t be solely respiteful from the excruciating warmth but additionally carries the candy reminiscences of nostalgia for a lot of making it a preferred favorite.
The most effective half about watermelons is their accessibility. Watermelons can be found worldwide. As quickly as summer season hits, you possibly can by no means go 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. However do you know that watermelons can help weight reduction? Learn additional to know the way.
What Do We Know About Watermelon?
Studies state that watermelons are a superb supply of antioxidants akin to lycopene that may assist stop coronary heart illnesses and most cancers. Research additional hyperlinks lycopene in watermelons to decreasing irritation within the physique.
One other research signifies that watermelons are wonderful for blood circulation and assist handle blood strain of overweight people and of these with hypertension and prehypertension.
It is not uncommon information that nutritional vitamins A and C are wonderful 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 improvement whereas Vitamin C retains the pores and skin and hair comfortable.
Learn extra: Watermelon – Advantages, Vitamin and Wholesome Recipes
These vitamins additionally assist protect your pores and skin from the solar’s harsh glare and stop pores and skin problems like psoriasis. Watermelon additionally has a excessive Glycemic index (80). Nonetheless, 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 possibly can eat its seeds and rind! They’re simple to roast and eat should you’re on the go.
92% of the load of a watermelon is water. With its excessive water content material, watermelons care for your hydration ranges. Furthermore, studies persistently help the speculation linking hydration with weight reduction.
As well as, the excessive quantity of water within the fruit retains you satiated for longer. Each time you are feeling these sugar cravings kick in, consuming watermelon may do the trick. Moreover, it has the goodness of electrolytes akin to potassium and magnesium that assist replenish power ranges immediately. This high quality additionally helps stop warmth strokes.
Watermelon is a wonderful arginine supply, an amino acid that’s extraordinarily useful in burning fats rapidly.
Watermelon is an effective dessert possibility as nicely. For these following a low-fat food regimen, watermelon generally is a low-calorie method to fulfill your candy tooth with out working the danger of weight acquire.
The principle concept is that one serving, round 100 grams of watermelon, has about 30 energy or solely 40-46 energy per cup. So for these making an attempt to restrict energy, watermelon is a low-calorie meals that doesn’t contribute to weight acquire.Nonetheless, it’s crucial to eat judiciously as any meals in extra shouldn’t be good for well being.
The PHH Notice
Watermelon has a whole lot of well being advantages. It primarily consists of water, which implies you may get all of the hydration from the fruit, and it is usually very low in energy. Plus, growing arginine concentrations within the blood after consuming watermelon may help scale back fats deposits and enhance weight reduction. It’s vital to notice that the Glycemic index of watermelon is excessive (80), nevertheless the Glycemic Load (the content material of carbohydrate) is low- simply 5, so one can get pleasure from this fruit when in season.
Methods to Eat Watermelon for Weight Loss
The perfect method to drop pounds is by burning extra energy than you eat. Subsequently, it’s important to complement your train routine with a balanced food regimen.
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 another cravings between meals. This additionally signifies that you’ll find yourself with decreased portion sizes to your different meals, which is nice for weight reduction.
Nonetheless, keep away from consuming watermelon at night time. Watermelons have an acidic efficiency which may delay your digestion and trigger points with bowel actions the following morning.
Attempt to restrict your complete watermelon consumption to about 2 cups per day. Typically 1 cup is the precise amount for weight reduction, relying in your preferences. For instance, should you 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 PHH Notice
The most effective factor about consuming watermelon is that it’ll scale back your cravings for unhealthy snacks and sweets by maintaining you full for prolonged durations. It additionally helps scale back your portion dimension, which helps weight reduction in the long term. Keep away from having watermelon at night time, which may hinder your digestion.
Watermelon Recipes to Attempt for Weight Loss
All in all, be mindful every part now we have outlined for you above. You don’t all the time should eat watermelon as it’s. There are various methods to eat this refreshing fruit. It doesn’t begin or finish with juice, though that could be a nice possibility!
Chilled Watermelon Soup
- Serves: 4
- Preparation time: 5 minutes
- Cubed watermelon: 4 cups
- Lemon juice: 2 tbsp
- Contemporary mint: 1 tbsp
- Salt and pepper as per style
Methodology of Preparation
- Take all of the substances and mix them collectively.
- Add salt and pepper in keeping with style.
- Alter seasonings as you see match.
- Depart it to sit back within the fridge for not less than two hours.
- Garnish with contemporary mint leaves, and serve.
- Serves: 2
- Preparation time: 10 minutes
- 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)
Methodology of Preparation
- Add all of the substances to a blender, and mix till a puree-like consistency is achieved.
- Alter the consistency to fit your style – add milk should you 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 possibly can flip your watermelon smoothie right into a smoothie bowl by sticking to a thicker consistency. High with contemporary fruits, nuts and seeds, and luxuriate in.
Chilli Lime Watermelon
- Serves: 2
- Preparation time: quarter-hour
- 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
Methodology of Preparation
- Place the cubed watermelon in a bowl and sprinkle with the salt and chilli powder. Toss nicely.
- Add the lemon juice and high with the lime zest.
- Add the crumbled cottage cheese and cilantro. Serve instantly.
All you want for these are a few cups of watermelon.
- Mix the watermelon right into a puree and pour it right into a popsicle tray.
- If you happen to don’t have one, an ice dice tray additionally works!
- If you happen to like, you possibly can add another fruit you need to pair with watermelon in your popsicles. For instance, strawberry or kiwi makes an incredible pairing. All you must do is puree your most popular fruit together with watermelon.
- Put in your chiller/freezer for a couple of hours till set. Serve and luxuriate in.
Watermelon is not only one thing to eat that may beat the warmth. You possibly can substitute your higher-calorie snacks with watermelon and be nicely 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. Whereas 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 of a superb fruit for weight reduction. To attain any aim, the precise strategy is required. One should work on the right food regimen and constant exercise regime for weight reduction.
- 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 strain and carotid augmentation index in overweight adults with prehypertension or hypertension – https://academic.oup.com/ajh/article/25/6/640/160387
- Elevated Hydration Can Be Related to Weight Loss – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/
Incessantly Requested Questions (FAQs)
What are the unwanted effects of consuming too many watermelons?
Consuming an excessive amount of watermelon may cause digestive discomfort akin to bloating, fuel, stomach ache, and diarrhoea. Moreover, watermelons are excessive in an antioxidant referred to as lycopene. Lycopene can also be a pigment and overeating watermelon may give you lycopenemia. On this situation, lycopene builds up in your pores and skin. Thus, giving it an orange discolouration. Nonetheless, lycopenemia is extraordinarily uncommon and reversible as nicely.
Does watermelon burn stomach fats?
Watermelon may help burn your stomach fats as it’s a hydrating fruit wealthy in lycopene. As well as, watermelons improve arginine ranges in your physique, an amino acid that helps burn stomach fats. Together with this, watermelons are principally water, so they’re a low-calorie meals, excellent for weight reduction.
What’s 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 comprises vitamins that may enhance PCOS and assist with dangers related to the situation, akin to hypertension and weight acquire. Moreover, since PCOS can impression pores and skin well being, the vitamin C in watermelon may help maintain pores and skin voluminous and plump by producing collagen. Nonetheless, it’s essential to eat watermelon carefully to keep away from blood sugar spikes.
Can diabetics have watermelon?
When consumed carefully (i.e., 100-150 grams, 2-3 days per week) watermelon will be useful for individuals with diabetes. It isn’t notably dangerous, but it surely impacts everybody otherwise. Therefore, it’s higher to seek the advice of an professional nutritionist to establish your portion dimension and the right methods of consumption. Nonetheless, the overall technique is to trace your carbs, perceive a meals’s glycemic index, and monitor your blood sugar ranges.