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Cantaloupe Diet

by |
author image Diane Lynn
Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." After losing 158 pounds, she wrote her own weight-loss curriculum and now teaches classes on diet and fitness. Lynn also writes for The Oz Blog and her own blog, Fit to the Finish. She has a Bachelor of Science in finance from Florida State University.
Cantaloupe Diet
You can purchase cantaloupe all year in most grocery stores. Photo Credit fpwing/iStock/Getty Images

Cantaloupe first grew in the Middle East, and the U.S. Department of Agriculture indicates the name comes from a city in Italy called Cantalupo. A diet of cantaloupe may help you lose weight, but eating only cantaloupe in an attempt to lose weight quickly can result in a lack of nutrient intake and quick regain of any weight lost.

Diet Requirements

Cantaloupe Diet
Be sure cantaloupe is not all that you are consuming. Photo Credit varin36/iStock/Getty Images

Cantaloupe alone does not contain all the nutrients you need for survival, and a publication from the University of Colorado Wellness Center states that a diet that recommends focusing the majority of your caloric intake on a single food resides in the "fad diet" category. When losing weight, you can certainly eat cantaloupe as part of your daily 1 1/2 cups of fruit, but also include other fruits, 1 1/2 to 2 cups of vegetables, several ounces of meat, 5 oz. of whole grains, 2 1/2 cups of dairy and healthy fats from either nuts, seeds or canola oil.

Calories and Nutrients

Cantaloupe Diet
Cantaloupe is a healthy choice when dieting. Photo Credit SAlejandro/iStock/Getty Images

The calories in cantaloupe are few in relation to volume, making it a wise choice when dieting. A cup of cubed cantaloupe contains 54 calories, and an entire 5-inch diameter cantaloupe has only 188 calories. A cup of cantaloupe contains 1.3 g of protein, a trace of fat, 1.4 g of fiber and 12.6 g of natural sugars. You need about 4,700 mg of potassium a day, and 75 to 90 mg of vitamin C a day. Cantaloupe gives you 9 percent of potassium requirement and about 65 to 77 percent of the vitamin C you need.

Weight Loss Benefits

Cantaloupe Diet
Cantaloupe contains a high amount of water. Photo Credit Jack Puccio/iStock/Getty Images

In addition to the low calories, cantaloupe contains a high percentage of its volume in water. A study published in the February 2011 issue of the journal "Nutrition and Metabolism" found that when participants consumed grapefruit, which has a high water content, grapefruit juice or water before a meal, they reduced the amount of food they ate by 20 to 29 percent and lost weight. Eating cantaloupe as an appetizer before lunch or dinner may help you reduce the number of calories you eat during the meal.

Uses

Cantaloupe Diet
Substitute cantaloupe for higher-calorie snacks. Photo Credit Frans Rombout/iStock/Getty Images

Substitute 1 cup of cantaloupe for a higher-calorie snack, such as 1/4 cup of trail mix, to save 220 calories. Combine finely diced cantaloupe with onions, herbs and a dash of olive oil for a cantaloupe salsa, or puree cantaloupe in a blender and freeze the puree in a frozen pop mold. Top green salad with strawberries and cantaloupe, add diced cantaloupe to Greek yogurt or combine cantaloupe with other fruits for a low-calorie fruit salad.

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