To lose weight, you simply must consume fewer calories than your body burns each day through basic functions, physical activity and food processing. Eating low-calorie fruits and vegetables such as watermelon can contribute to a healthy diet and gradual weight loss. Of course, consuming too much of any food can lead to caloric excess and weight gain.
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Calories in Watermelon
A 2-cup serving of diced watermelon pieces contains only 80 calories. This serving has 21 g of carbohydrates, including 1 g of dietary fiber and 20 g of sugar. Dietary fiber provides bulk and a feeling of fullness that can help you control your appetite, thereby aiding rather than hindering weight loss.
Watermelon, like most fruits and vegetables, has a low-energy density, meaning it has few calories in a large portion. Low-energy-density foods are much less likely to hinder weight loss than high-energy-density foods. Watermelon’s high water content of about 92 percent accounts for its low-energy density. Choosing low-energy-dense foods allows you to eat larger portions and fill up with fewer calories, helping you to control your appetite and lose weight. Replace high-calorie, energy-dense snacks and desserts with watermelon.
Watermelon provides a sound source of several important nutrients. When you're trying to lose weight, you must choose foods that provide high amounts of nutrients in a low-calorie, low-fat package. An 80-calorie serving of watermelon provides 270 mg of potassium, 1 g of protein, 30 percent of your recommended daily vitamin A intake, 25 percent of your recommended daily vitamin C intake, 2 percent of your recommended daily calcium intake and 4 percent of your recommended daily iron intake.
Eating too much of any food may contribute to caloric excess and weight gain. Eating a whole medium watermelon can set you back as much as 1,440 calories. Consume watermelon and other fruits in reasonable portions. Women, ages 19 to 30, and men, ages 19 and over, should eat 2 cups of fruit per day; women, ages 31 and over need only 1 ½ cups per day, according to ChooseMyPlate.gov.