Melon makes you fat: find out whether or not to eat it on a diet
The melon is a fruit composed mainly of water, sugars and the characteristic seeds. Compared to other foods it does not contain many calories but being super greedy it is easy to overdo it and eat more than it should. Let's see how much melon we can eat per day, its nutritional values and if it fits with a diet designed to lose weight. Do you know the other unsuspecting foods rich in sugar? They are listed in the video below.
Calories and nutritional values of melon
Melon is a typically summer fruit and, like watermelon, much loved and consumed in our country, where it is the protagonist of countless recipes (including savory ones, such as the famous ham and melon). Sweet without being too heavy, melon is loved by adults and children: just remove the peel and seeds, then cut it into wedges and it is ready to be tasted. Being so present on our tables, many wonder if it is a food that makes you fat or if it can also be consumed all days.
The melon contains few calories, only 34 per 100 grams, it also has a good satiating power and is rich in nutrients. It is mainly composed of water (over 90% of its weight) and sugars, however it also contains vitamins and mineral salts in good quantities. For this reason we can say that melons are good for health as they provide numerous benefits, regardless of the type of variety you choose.
Can you eat melon on a diet or does it make you fat?
The melon does not have nutritional values rich in fat or too many calories, quite the contrary. It is a fairly light fruit, being mainly composed of water, in fact many nutritionists also recommend it as part of the diet. It is preferable to eat it as a morning or afternoon snack because it satisfies without weighing it down, however, especially if it is cut at the end of a meal, it can cause abdominal bloating.
Furthermore, being very high in sugar, it may not be suitable for people suffering from high blood sugar. In general, it is advisable not to consume more than 150 grams of fruit per day per serving, corresponding to approximately two or three peeled slices. In combination with other foods, such as ham or bread, it can also be the basis for an excellent single dish. There are different varieties of melons: from yellow to white, up to the famous cantaloupe melon that we find at the beginning of summer. It can be included in our diet even if we are on a diet, the important thing is not to overdo it: a portion that corresponds to two or three slices is the recommended one.
The melon does not make you fat, quite the contrary. Helps to counteract water retention
The melon and all its varieties, from the one with the orange pulp to the white one, bring numerous benefits to our body, as well as all the fruit. Among the main properties that help our health we remember:
- It is rich in antioxidants. Melon is one of the richest fruits in minerals and vitamins, in particular vitamin A, B1, vitamin B2, PP and vitamin C, which are powerful antioxidants. Beta carotene, contained in the pulp (which, among other things, gives the melon its typical orange color) helps fight cellular aging and protects against oxidation damage.
- It is remineralizing. It contains a good amount of iron, phosphorus, sodium, calcium as well as potassium, which help the body to keep blood pressure under control and improve our health.
- It is draining. In addition to being very rich in antioxidants, this fruit also has remarkable anti-inflammatory and moisturizing properties. This is why many dieticians recommend it for weight loss: it satisfies and helps not to feel hungry. Melon is draining and purifying because thanks to the potassium and the water it contains, it has a diuretic effect that counteracts water retention and, consequently, also cellulite.
Very interesting are also the properties of the small seeds contained within it, which are characterized by the presence of mineral salts. It can (and must) be included in our diet without fear of compromising the diet but a menu that involves eating an excessive amount of this fruit is still not recommended. Better to limit yourself to the standard portion and not overdo it.
How to include melon in our diet
The melon can be included in many ways in our diet, even if we are on a diet. For example, you can consume a portion for breakfast together with yogurt or cereals, to take advantage of its satiating properties; one of the most interesting options is the one that plans to consume it in the middle of the morning, when it is perfect as a snack along with other fruit (in a rich fruit salad). At the time of lunch or dinner, however, you can try one of these recipes. For a fully hydrated menu, just combine it with vegetables or other diuretic fruit such as watermelon. This fruit is also ok every day (especially if you eat it only in summer) but you shouldn't exceed the quantity.
Ham and melon
A great classic of summer cuisine, the standard portion includes 80 grams of defatted raw ham and 5 slices of melon without the skin. Better to opt for the yellow melon and not for the white one for a mere chromatic matter.
Smoothie rich in melon
Refreshing and greedy, it fights water retention and is perfect for those who want to lose weight. It can replace breakfast or you can drink it after dinner as a dessert. Just blend 150 grams of cantaloupe or white melon with 125 grams of sugar-free yogurt. Then add two ice cubes, a pinch of cinnamon, a cube of watermelon and 50 grams of cucumber.
