Scientific proof that eating watermelon for weight loss DOES work

Written by , Published: , Updated: March 27, 2017

Hey, and welcome to my science-backed guide to eating watermelon for weight loss.

I'll show you why sweet fruits like watermelon CAN help you get rid of that embarrassing body fat a lot faster than most "normal" foods.

You'll see exactly why the myth that claims the fruit sugar in watermelon can make you fat is simply false.

But before we get started, take a quick look at what's covered in this article:

The #1 benefit of eating watermelon for weight loss

The fact that watermelons are so ridiculously low in calories is easily their single most important benefit for weight loss.

According to the USDA Food Composition Database, you only eat 30 calories per 100 grams of watermelon[1].

If you're not exactly impressed by this fact, then you'll be glad to find out that:

Out of almost 9,000 foods listed in the USDA Food Composition Database, watermelon stands at the 584th place.

In other words, only about 7% of all foods in existence have less calories than watermelon. The other 93% foods are more fattening.

Let's take a look at how you can benefit from this in real life.

This is why you can stuff your face with watermelon and still lose weight

Imagine you're on some strict diet that only allows you to eat 1,200 calories per day or just 400 calories per meal.

Now, I'm sure you don't need me to tell you 400 calories isn't exactly a whole lot of food. It comes down to less than 70 grams of chocolate, or about 1 slice of pizza, for example.

Now imagine that instead of severely limiting your meals and feeling frustrated by ridiculously small portions, you switched to watermelons:


You could eat almost 3 pounds (1.3 kilograms) of watermelon without breaking your 400 calories per meal limit. That's almost 20x as much food volume than if you stuck with chocolate.

Now, I'm not saying watermelon is quite as satisfying as chocolate. I'm just saying that being able to eat 20 times as much food per meal can be hugely beneficial.

But how is this even possible? (Ripe) watermelons taste very sweet, which is a clear sign they have a lot of sugar in them.

This is what you really eat when you eat 3 lbs (1.3 kg) of watermelon

If you eat 3 lbs (1.3 kg) of watermelon, here's what you'll actually be eating:

Calories and water content of watermelon

As you can see from the screenshot, eating 1333 grams of watermelon means you're getting in 1219 grams of water. Think of it like this:

Eating 3 lbs (1.3 kg) of watermelon is the same as eating a little over 100 grams of solid food (some fiber mixed with sugar) and flushing it down with 40 fl oz (1.2 liters) of pure water.

So that's the "secret" to being able to eat so much watermelon and still get away with eating so few calories.

Let's take a look at another weight loss benefit that comes from the fact that watermelon contains over 90% water.

Another little-known weight loss benefit of watermelon

The fact that they contain so much water is another benefit of watermelon that can help you get rid of that embarrassing body fat a lot quicker.

You see, research[2] has shown that getting in enough water helps keep the calorie burn rate in your body high.


Providing your body with enough water boosts something called "thermogenesis". Thermogenesis is the generation of heat in your body and this process alone can help you burn off quite a few extra calories.

RELATED: If you want to discover a few more ways of revving up the calorie-burning process in your body (besides getting in enough water), you should check out my guide to speeding up the thermogenesis in your body.

Time to take a look at a case of how watermelons can also backfire.

Can watermelon make you fat?

You've seen enough science-based facts on the weight loss benefits of watermelon. But even with only 300 calories in 1 kg watermelon, can watermelon make you gain weight as well?

Well, if you're going to eat watermelon on top of all the food you're already eating, then the answer is YES. The benefits of watermelon for weight loss are real, but they won't do anything for you if you keep getting in too many calories.

In other words, you can't just add watermelon to your current diet. You can't just eat them before (or after) a meal as a snack. If watermelons only bring extra calories to the table, they WILL make you gain weight.

So the smart way of including watermelon in your weight loss diet is by replacing some other food with it. Or better yet, eat watermelon as a complete meal.

As you saw, you can eat huge amounts of watermelon and still keep your calories ridiculously low. So why not actually do it?

Actionable takeaways

As you saw, the number one weight loss benefit of watermelon is the fact that they are extremely low in calories.

This fact alone makes it possible to literally stuff your face with watermelon and still keep losing weight.

On top of this, watermelons contain a lot of water, which has been proven to help keep your calorie burn rate high (by boosting a process called thermogenesis).

Watermelons can be a great addition to any weight loss diet, but like I said, they need to replace other foods or you will just be bringing additional calories to the table.

But if you are going to make watermelon a part of your weight loss diet, then make sure you're not just bringing extra calories to the table.

Replace some of the foods you're currently eating with watermelon or better yet, eat watermelon as single-course meals.

David Brown

Hi, I'm David. This is what I'm best known for:

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