Does eating watermelon help with weight loss or weight gain?
Disease description:
I have a friend who is 25 years old. Because he has always been overweight, he has been trying various methods to lose weight, especially focusing on diet. Recently, he heard that watermelon can help with weight loss. Doctor, can eating watermelon help lose weight or does it cause weight gain?
Doctor's answer (1)
Dr. Yang Ziqi
Watermelon's effect on weight loss and weight gain is bidirectional and depends on the amount consumed and the overall dietary structure. Watermelon has a water content of over 92%, is low in calories (approximately 25 kcal per 100 grams), and is rich in vitamin C, vitamin A, and certain minerals.
Consuming watermelon in moderation can help replenish fluids and electrolytes and increase satiety. For individuals aiming to lose weight, watermelon can be included as part of a strategy to control total calorie intake due to its low-calorie content. However, watermelon also contains a relatively high amount of natural sugars, and excessive consumption may lead to sugar being converted into stored fat, potentially causing weight gain.
In addition, excessive intake may cause blood sugar fluctuations, which is unfavorable for individuals with diabetes or those needing strict blood sugar control. Watermelon also has a strong diuretic effect, and overconsumption may lead to electrolyte imbalance in the body, especially loss of potassium, which can be detrimental for individuals with impaired kidney function.
Therefore, during weight loss periods, watermelon can be consumed in moderation as part of fruit intake, but it is not recommended to consume large quantities or use it as a staple food substitute. Maintaining a balanced diet and engaging in regular physical activity are the key factors for effective weight loss.
