What Is Watermelon Diet And What Are Its Benefits?

Watermelon is a refreshing and delightful fruit that’s also good for health. Watermelon is introduced from South Africa, the watermelon is found in diverse categories such as bland, sweet, and bitter. By the 7th century, watermelons were being produced in India. The fruit reached China by the 10the century and today and this country produce the largest watermelon in the world.

Is Watermelon Healthy?

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The watermelon is juicy and summer fruits containing many nutrients. It provides rich vitamins like A, C, Be, and minerals like potassium. Its content of antioxidant and lycopene make it redder in color and attractive.

Various studies have supported the beneficial effect of lycopene. The antioxidant is known to lower stroke risk and reduce blood pressure levels. It may not hold much fiber like other fruits, but its water content is higher and low in calories.

Watermelon Nutritional Value

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Nutritional Value per 100 g

Energy-30 Kcal RDA – 1.5%

Protein-0.6 g RDA – 1%

Dietary Fiber-0.4 g RDA – 1%

Total Fat-0.15 g RDA – 0.5%

Cholesterol-0 mg RDA – 0%

Carbohydrates-7.6 g RDA – 6%



Folates 3 µg RDA – 1%

Pantothenic acid 0.221 mg RDA – 4.5%

Niacin 0.178 mg RDA – 1%

Vitamin A 569 IU RDA – 19%

Pyridoxine 0.045 mg RDA – 3.5%

Vitamin C 8.1 mg RDA – 13.5%

Thiamin 0.033 mg RDA – 3%

Vitamin B6 0.1 mg RDA – 3%

Vitamin E 0.05 mg RDA – 0.5%


Potassium-112 mg RDA – 2.5%

Sodium-1 mg RDA – 0%



Calcium-7 mg RDA – 0.7%

Iron-0.24 mg RDA – 3%

Copper-42 µg RDA – 4.5%

Manganese-0.038 mg RDA – 1.5%

Magnesium-10 mg RDA – 2.5%

Zinc-0.10 mg RDA – 1%



Crypto-xanthin-beta-78 µg

Carotene-alpha-303 µg

Lycopene-4532 µg

Lutein-zeaxanthin-8 µg

Citrulline 250 mg



Watermelon has low calories. One serving of watermelon provides only 46 calories.


The fruit is filled with vitamins. Two of the primary vitamins in watermelon are A and C. Vitamin A present in watermelon is available in the form of carotenoids. This is a good source of vitamin C. One cup of fresh watermelon provides 12 mg of vitamin C.


One cup of diced watermelon provides 4% of RD value for potassium.


A fresh watermelon provides 175-200 calories, 3-4 gm of dietary fiber, which have both soluble and insoluble fiber.


One serving of watermelon consists of 11.6 gm of carbohydrates, which is a blend of dietary fiber, sugars, and starch.

Fat Content

The fruit has a low-fat content. One single serving provides around 0.2 gm of complete fat.


It is an important nutrient present in watermelon that is responsible for most of its advantages.


Watermelon Diet Plan

This diet plan aims to change starch and unhealthy fats with fiber. Thus, you lower weight and gain good health. Since it has more water content with fewer calories it will clean out toxins from the system and prevent life-threatening diseases. Watermelon is also provided rich nutrition that can change your body with all the needed amounts of minerals and vitamins during the diet phase.

Is Watermelon Healthy For Weight Loss Diet?

Is Watermelon Healthy For Weight Loss Diet
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Watermelon is the best choice for a weight loss diet as it provides low calories per cup 46 and 139 gm of water every cup along with fiber. It keeps you satiated for a longer time.

One cup of watermelon consists of 11 gm of carbohydrates. It has some glycemic load which proves that it does not increase blood sugar levels that gain weight.

Arginine is an essential amino acid that is metabolized from a structure in watermelons called citrulline. It is thought that arginine lowers the fat storage process and increases heart function.

Watermelon act as a great snack between meals because it is affordable and large.


5 Day Watermelon Diet Plan

It is a quick watermelon diet for fast weight loss. Finally, when the body gets conditioned to watermelons one can continue to the 5-days diet. Always remember that at any time during 5 days one must drink more water and hydrate your body. Along with that, an adult should not eat more than 2-cups of watermelon in terms of fiber regularly.


Day 1:

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Eat 2-slices of watermelon and one cup of green tea.


Eat 150 gm of boiled lean meat and the same portion of brown rice with 1 watermelon slice.


Have 60-gm cottage cheese with 1 watermelon slice and 2 bread slices.

Day 2

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Have one cup of green tea, one slice of watermelon, and one toast.


Eat 100 gm of lean meat (boiled) and two slices of bread with one watermelon slice.


Eat 100gm of grilled salmon with equal rice and 1 slice of watermelon.


Day 3

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Eat one watermelon slice, a toast, and one cup of green tea.


Eat 50gm of pasta with tomato sauce and 3 watermelon slices.


Consume watermelon and salad till you feel full stomach.

Day 4:

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Eat 2 slices of watermelon.


Eat one bread slice, two watermelon slices, and one bowl of soup containing vegetables.


Eat three baked potatoes with 2 watermelon slices.


Day 5

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Consume 3 slices of watermelon.


Eat watermelon and 150 grams of lean meat (boiled).


Eat 60 gm cottage cheese with three slices of watermelon and 2 bread slices.

Eating a melon doesn’t ensure perpetual weight reduction as the body won’t act when it is molded to everyday practice. The impacts will level and ultimately become dim. To keep our body intrigued and active, consistently practice for 20 minutes during the day.

3 Day Watermelon Diet Plan:

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The 3-day watermelon diet can help to lose weight and remove toxins from the body:

Eat watermelon only for the initial three days of the diet.

Avoid all other solid food and keep eating the only watermelon.

The suggested amount of water is also to be eaten.

You should eat one pound of watermelon for 10 pounds of weight.

Important Tips During The Watermelon Diet Plan

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The way to keep going with any diet needs caution. First and primary you should check whether you have allergic to watermelons. Though it is rare one can never follow possibilities.

For healthy people, it should not be a problem and will not cause any sudden harm to change to watermelon eating.


Watermelon Diet: Side Effects

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Every diet may cause some side effects. While the possible benefits of the watermelon diet are more, it is backed with some side effects, one must know everything before it:

Consuming watermelon in more quantities can lead to stomach disorders such as diarrhea and bloating.

The extra potassium in watermelon can lead to blood pressure and cardiovascular problems.

Watermelon has a glycemic index of 72 and it can worsen diabetes.

An individual experience low blood pressure should not consume extra watermelon, as it can worsen the condition.

This diet may produce rashes, swelling, and allergic reactions.


Benefits Of Watermelon

Keeps Heart Healthy

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Research says that eating watermelon every day helps to reduce bad cholesterol and prevent heart diseases. Regular watermelon consumption is also connected to less fatty deposits in the blood vessels. These heart-healthy qualities of watermelon can be linked to citrulline, which is a chemical present in the fruit. As per a study in Kentucky, citrulline can provide benefits to atherosclerosis. Citrulline has also been present to lower arterial stiffness in postmenopausal women.

Helps Treat Inflammation

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Another principal synthesis present in watermelon is lycopene, which gives the best benefits. According to an American study, lycopene was present to show anti-inflammatory properties. Amongst the different lycopene, and carotenoids are thought the best. The beneficial outcomes of lycopene for inflammation are shown better than beta carotene, an essential carotenoid.

Keeps You Hydrated

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Watermelon includes loads of water, which makes it the most hydrating fruit. It is a good and healthful replacement for caffeine and alcohol in terms of being a diuretic. As it is a natural reservoir, it increases urination without constraining the kidneys.

Helps Prevent Cancer

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Lycopene gets the credit because a study says lycopene present in watermelons has been discovered to lower cancer growth. Lycopene is the pigment that creates color in watermelon. As it contains plenty of strong antioxidants, it prevents certain cancers.

Two cups of watermelon consist of 20 mg lycopene, which fights free radicals and saves against various cancer types.

According to a study in Chicago, lycopene provides chemopreventive properties, especially for prostate cancer cells. Lycopene has also been discovered useful in the infection of human papillomavirus, which can cause uterine cancer.

Aids Weight Loss

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One of the best health benefits of watermelon is healthy weight loss. Because of its water content of watermelon can fill up will fewer calories.   Water has also been discovered to speed up metabolism and remove fats and toxins, which has also been shown to increase metabolism and remove fats and toxins and leads to weight loss.

A watermelon wedge has only 86 calories, lower than 1gm of fat, without cholesterol. It provides 22 gm of carbs and 5% of everyday fiber need and makes it the best food for weight loss and fat burning.

Relieve Muscle Soreness

Relieve Muscle Soreness 1
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If your sore muscles feel difficult after a workout, watermelon might hold the key. The fruit consists of electrolytes and the amino acid citrulline, which helps to relax sore muscles after doing a heavy workout. According to an Iranian study, citrulline present in watermelon help to lower muscle fatigue.

Citrulline provides added watermelon juice to know its effects, and it has been proven that it is only the naturally producing citrulline that helps to stimulate the lactic acid removal process and relieve muscle soreness. Drinking watermelon juice can also help muscles to get extra oxygen and promote faster recovery.

Aids Digestion

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Watermelon is also helpful for digestion due to its water content. Its fiber content prevents constipation and increases digestion.

Benefit Pregnant Women

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Watermelon helps to relieve heartburn, a common condition while pregnancy. It also reduces morning sickness. The minerals present in the fruit can prevent muscle cramps in the third trimester.

Prevent Macular Degeneration

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As we have seen, watermelons are the best source of lycopene, which was discovered to lower the risk of macular degenerative disease. According to Mayo Clinic, lycopene has been recommending as a potential treatment for eye problems for macular degeneration, and further studies are needed.

Antioxidants are important for eye health as they protect against free radicals. The effect of free radicals can be harmful, they might cause deterioration of the eye lens and cause blindness.

Prevents Asthma

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Hail lycopene is a good antioxidant, it helps the body to react with flu and cold. This antioxidant has been discovered to lower asthma in children. Watermelon also allows people who suffer from asthma to breathe incorrect way without panic breath. Enough intake of vitamin A and lycopene could be helpful for patients with asthma.

Controls Blood Pressure

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Watermelon is the best natural source of citrulline. According to a study issued by the Florida-State-University, citrulline is nearly linked to arginine, which is an amino acid important for balancing healthy blood pressure. Another study that volunteer’s intake concentrated watermelon juice discovered an increased level of arginine in them, which was likely to have been changed from citrulline.

Watermelon also is the best source of potassium, the nutrient that is known to reduce blood pressure. It also has potassium, which helps to lower high blood pressure during a workout.

Improves Hair and Skin Health

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Watermelon is the best source of vitamin C, the nutrient that is important for collagen compounds. Collagen helps skin to keep supple and strengthen hair.

According to one German study, beta carotene and lycopene can help to protect skin from sunburn. Beta carotene is also known to prevent skin conditions like vitiligo and psoriasis. The presence of vitamin A in watermelon is another essential nutrient that helps skin health. It repairs and restores skin cells. Without the nutrient, your skin would appear flaky and dull.

Improves Bone Health

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Vitamin C is essential for bone and healing wounds. According to Swizterland study recommend that lycopene supplementation can stop osteoporosis and fracture in the bone.  Vitamin A in watermelon is also linked with bone growt

Support Kidney

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Though watermelons could be the best experts of potassium, the rate is decreased related to most other foods. It is why it can be useful for people undergoing chronic kidney conditions, who need to hold with lower potassium fruits.

However, in some people experiencing chronic kidney problems, the kidneys may not be able to raise the extra potassium from the blood. It can improve potassium in the blood and cause complexities.

Strengthens Immunity

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Watermelon consist of rich vitamin C, which is important for strengthening the immune system of the body. This fruit also provides vitamin B6 that promotes the immune system and antibodies. The vitamin also assists in red blood cell formation. The fruit provides vitamin A that balances the immune system and saves from infection.

Helps Treat Diabetes

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Watermelon has a high glycemic index with low glycemic load- as a value to increase food’s blood glucose levels. Hence it is suitable for people with diabetes.

According to a Nigerian study, watermelon was discovered to have anti-diabetic properties. Another study indicated the beneficial effects of watermelon. It boosts the mass of brown adipose tissue and lowers extra white fat mass, which eventually helps to manage diabetes.

However, take your physician’s advice in this regard as certain small-scale research has stated differently.

Support Sexual Health

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The amino acid citrulline present in watermelon helps to expand and relaxes the blood vessels and assists in the erectile dysfunction treatment. Citrulline is changed into arginine, which is a messenger for nitric oxide that serves to expand blood vessels.

According to Italian research, oral citrulline supplementation has been discovered to enhance erection in men experiencing erection dysfunction. It also serves as a natural viagra. The element presents in watermelon, especially phytonutrients, react with the human body and produce such a reaction.

Prevent Cell Damage

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Watermelon provides rich lycopene, which helps cells from getting damaged and prevents heart ailments. Lycopene prevents free radicals and stops cell damage.

Prevents Heat Stroke

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The high-water content in watermelon helps to prevent hyperthermia. It has more significance in the medicine of China. This fruit also lowers heat and relieves thirst.

Boost Healthy Gums

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The vitamin C present in watermelon helps to keep the gum and capillaries healthy. Vitamin C deficiency also causes gum bleeding and gingivitis, which is inflammation in gums. Vitamin C also kills mouth bacteria and prevent gum infection.

Boosts Energy Levels

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Watermelon is also a good source of vitamin B, which is essential for energy production in the body. The fruit has low calories and high energy and it can help to keep going for a good part of the day. The different reason you must eat watermelon to stay at the top of your need is potassium. Potassium is an electrolyte that triggers a tired feeling after an exhausting day.

Watermelons Selection and Storage

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Choose asymmetrical and firm watermelon that is free from dents, cuts, and bruises. Any abnormal bumps or lumps would mean that the fruit gets an insufficient amount of water or sunshine.

Lift the melon. The fruit must be weighted in size, which means it contains complete water and therefore, ripe. You can try comparing the melon with other sizes. Also, look for a field spot. It is the spot where the melon sat on the ground in the sun. However, the darker the field spot, is better. You will get it on the underside of the watermelon. If the field has white spots or non-existent, it simply means it was taken too soon.

The perfect watermelon has dark green color and a dull look. If the watermelon is shiny, don’t take it.

In case you are buying pre-cut watermelons, pick the pieces with bright red pulp and dark brown seeds or black. Skip the pieces with a white spot that contains many white seeds.


A whole and uncut watermelon can be stored for one week in the refrigerator. Make sure to keep the fruit carefully to skip bruising. Also, ensure you do not store the fruit below 4°C as doing so can cause chilling injuries in the fruit.

You can cut the watermelon as you normally do. Simply cut the sides of the watermelon. It will cut the rind of flesh. You can cut it in different shapes like round, cubes, or triangles.


Including Watermelon in your diet

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Watermelon Salad

  • ½ thinly sliced red onion
  • 2 cucumbers(cubed)
  • 5 cups of cubed watermelon
  • 150 grams of cubed feta cheese
  • ¼ cup of olive oil
  • ¾ cup of chopped cashews
  • Juice from a lemon
  • 1 handful of fresh mint(minced)
  • A pinch of salt

Mix everything without lemon juice, olive oil, and salt.

Later add lemon juice and olive oil.

Season with salt.


Watermelon Donuts

  • A seedless watermelon
  • Sugar, to taste
  • Sour cream
  • Silvered almonds (to layer the donuts)
  • Vanilla extract (to taste)

Cut the donut shape from the fruit. All you want to do is prepare 1½-inch thick and round slices and do a hole in the middle.

Include sugar in the sour cream and mix it well to sweeten it. You can also include vanilla extract to enhance its flavor.

Do watermelon frost on donuts and sprinkle slivered almonds.


Watermelon: Side Effects

Several side effects of extra consumption are very rare and would need someone to consume an extremely high amount of watermelon include:

Intestinal disturbances

Intestinal disturbances
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The presence of lycopene in watermelon is good for health but access consumption can lead to indigestion, vomiting, nausea, and diarrhea.


Extra consumption of watermelon also causes hyperkalemia, which is a medical condition where the potassium levels are more. This can cause cardiovascular problems like weak pulse and irregular heartbeats.

Allergic Reactions

Some people might get allergic reactions from watermelons. These can have mild to severe rashes and facial swelling.

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