Melon is good for weight loss, as it has a great nutritional value. It’s high in vitamin C, carotenoids, minerals, water and fiber. These compounds help burn fat and control appetite.
Melon has few calories
Above all, melon is good for weight loss, as it’s pretty low in calories. Most popular melon varieties, like cantaloupe and honeydew melon, have about 60 calories per serving.
We lose weight and burn body fat when we consume fewer calories than we burn. So, we should eat many low-calorie, filling foods, like melons.
As melon is low in sugars, even people with diabetes and people on keto can consume reasonable amounts.
Melon controls appetite
If you want to lose weight and burn more body fat, you should consume many foods high in fiber, protein, and water. They’re the most satiating foods. They help us follow a low-calorie diet for a long time.[1]
Moreover, melons are high in fiber and water, while they contain about 1.3 g of protein per 100g.[2]
Therefore, melon consumption can manage appetite and decrease craving for fattening food. So, the best time to eat melon is before a high-calorie meal. Also, prefer eating melon, instead of a fattening sweet.
Melon hydrates the body
Most melon varieties, like cantaloupe and honeydew melon, are 90% water! Moreover, there are melon varieties, like Navajo, which are almost 95% water!
It’s vital to get high amounts of water every day. We can get high amounts of water from beverages as well as food.
Most fruits are excellent sources of water. First, they’re rich in high-quality, purified water.
Furthermore, fruits are high in electrolytes. When we sweat, we lose both water and electrolytes. We have to replenish them as well. Plain water is poor in electrolytes. We have to get them from food.
Proper hydration is vital for weight loss. High water intakes can increase energy metabolism, reduce total energy intake, and increase lipolysis. In other words, water helps the body burn more fat.[3]
Vitamin C in melons is good for fat loss
Also, melons are a good dietary source of many antioxidant compounds. Above all, melons are high in vitamin C. They contain between 8 mg and 37 mg of vitamin C per 100g, depending on the variety.
Cantaloupe is the richest variety in vitamin C. It contains 37 mg of vitamin C per 100g, or about 60 mg per serving! Hence, melon provides up to 66% of the recommended daily intake of vitamin C.
It’s important to get high amounts of vitamin C to maintain a healthy body weight, burn fat, and reduce waist circumference!
Vitamin C is naturally present only in plant-based foods.
Potassium supports weight loss
Furthermore, melon is a good dietary source of potassium. It contains up to 267 mg of potassium per 100g, or 427 mg per serving. Melon provides up to 12.5% of the recommended daily intake.
Following a diet high in potassium is good for weight loss! High potassium intakes have been linked to a lower Body Mass Index, smaller waist circumference, and a lower risk of obesity.
Also, potassium is involved in fat metabolism. It helps the body burn more fat. Moreover, potassium may improve insulin sensitivity and control blood glucose levels!
Iron helps lose weight
In addition, melon contains small amounts of iron. A serving provides about 2% of the recommended daily intake.
Iron is important for weight loss. It’s involved in energy metabolism, and glycemic control.[4]
Obesity is a risk factor for iron deficiency, which is the most common nutritional deficiency worldwide. Losing weight can lead to improved iron status, due to increased iron absorption.[5]
Moreover, the treatment of iron deficiency may help lose weight, reduce waist circumference, and improve Body Weight Index.[6]
Common foods rich in iron are beans, kale, eggs, potatoes, and chocolate!
Carotenoids in cantaloupe are good for weight loss!
Also, cantaloupe is the only common melon variety high in carotenoids. A serving of cantaloupe contains 3,230 mcg of beta-carotene! Other melon varieties contain negligible amounts.
High consumption of carotenoids has been linked to decreased waist circumference and Body Mass Index.[7]
Actually, carotenoids contribute to the prevention and treatment of obesity. They help the body burn belly fat, fight inflammations, and prevent insulin resistance.[8,9]
