If you are craving sweet, juicy fruit that keeps you fit, then you should try Muskmelon for weight loss. It is full of nutrients and has virtually no calories. Plus, Muskmelon is a guilt-fere snack that keeps you satisfied and hydrated due to its high water content.
Did you know that 90% of this juicy fruit consists of water? That’s true! Muskmelon quenches thirst and suppresses hunger, making it an extremely good choice for Weight Watchers.
Rich in fiber, Muskmelon will help keep you full longer, reducing your unhealthy snacking. Its natural sweetness quenches sugar cravings without the added empty calories, so it can be indulged without weighing heavily on the waistline.
This tasty fruit is also rich in important vitamins such as A and C and antioxidants that enhance your metabolic rate and overall well-being. You can even have a piece of Muskmelon as a mid-morning snack or add it to a refreshing smoothie or salad as part of your weight loss diet.
So, why wait? Include Muskmelon in your diet and take that yummy step towards a healthier, fitter you!
What is Muskmelon (Kharbuja)?
Muskmelon or ‘kharbuja’ in Hindi, is a type of fruit that belongs to the gourd family and is scientifically known as Cucumis melo.
Let’s understand more about this:
- It’s known for its sweet flavor, juicy texture, and refreshing taste, making it a popular choice, especially during summers in India.
- Muskmelons are typically round or oval-shaped. The skin can vary from netted and rough (like cantaloupe) to smooth, depending on the variety.
- Its flesh is usually orange or yellow but can also be greenish in some varieties, with a soft and juicy texture. It has a central cavity filled with edible seeds surrounded by fibrous strands.
- Muskmelon is rich in water (around 90%), making it excellent for hydration. It’s also low in calories and packed with nutrients like vitamins A and C, potassium, and fiber.
- This fruit is quite rich in vitamin C. According to NCBI, this vitamin is a water-soluble that helps prevent disease and strengthens immune function
- Muskmelon is versatile and can be enjoyed fresh, as a juice, in salads, or even as a dessert ingredient!
kharbuja contains no fat, no cholesterol, and fewer calories and sugar. Moreover, muskmelon is considered one of the best fruits for weight loss. So, let’s learn more about this concept in this informative blog.
Nutritional Value Of Muskmelon For Weight Loss
This is what you get when this superfruit is on your plate:
Serving size: 1 cup diced -156 grams
| Nutrients | Values |
| Calories | 53 kcal |
| Fat | 0.3 g |
| Carbohydrate | 13g |
| Dietary Fiber | 1.4g |
| Sugar | 12g |
| Protein | 1.3 g |
| Vitamin A | 3126 IU |
| Vitamin C | 40.56mg |
| Potassium | 531.96 |
| Folate | 33.60mcg |
According to Science Direct, Muskmelon is one of the good plant sources of essential minerals and contains good amounts of boron, calcium, potassium, selenium, and zinc, which are very essential for normal physiology and an active immune system.
6 Amazing Ways Muskmelon Helps You Shed Kilos
There are many reasons to include muskmelon for its health advantages in your regular diet. But how muskmelons can help you in losing weight? So, here are a few reasons why muskmelon is the best option for losing weight.
- Kharbhuja doesn’t contain saturated fat, which is why it is a suitable food for maintaining body weight. Thus, with this fruit, anyone can fulfill the body’s fat cravings and utilize its other health advantages.
- This fruit is rich in fiber. Many nutritionists recommend these fibers to overcome weight issues. The National Library Of Medicine says that dietary fiber makes you feel full and thereby reduces food intake. Due to this property, you can avoid overeating or consuming junk food in between your meals.
- The presence of potassium in muskmelon helps to reduce body fat. The high water content in this fruit makes you feel fuller and less hungry, helping with weight control. Also, you can include this fruit in your Indian weight-loss diet.
- Muskmelon is low in calories. So, it can be added to your daily diet as a salad or juice. Hence, these properties of muskmelon have health benefits for weight loss.
- Cantaloupe, aka kharbuja, varieties have natural sweeteners. In case you have a sweet tooth, this is the best option to avoid fatty, sugary foods and replace them with muskmelon recipes.
- Commonly, many people remove muskmelon seeds, but did you know the true benefits of muskmelon come from its seeds? Yes! This is true. These muskmelon seeds are rich in fiber content and also contain a rich amount of nutrients and minerals.
Reasons Why You Should Eat Muskmelon This Summer
Muskmelon has many health advantages, such as regulating blood pressure and even aiding in weight loss. Thus, this fruit is super sweet and almost has zero fat content. So, let’s check out why we need to add this superfood to our daily routine.
1. Manage Hypertension
Muskmelon is a rich source of potassium. This helps regulate blood pressure in the human body. It prevents health issues related to the heart with adenosine, which contains blood-thinning factors. The presence of potassium reduces cardiac problems and heart disorders, for example, heart attacks.
Please note: If anyone has extreme condition of blood pressure, then make sure to consult your physician or doctor before adding this fruit to your diet.
2. Muskmelon For Weight Loss
This fruit has a negligible fat content and a good percentage of potassium, which aids in maintaining weight. It is a must-have fruit to include if you are on a weight-loss regimen. Muskmelon has 90% water content, is loaded with rich fiber, has no fat, no cholesterol, and no sugar, and is very low in calories. Also, many top dietitians suggest including this fruit in breakfast as it kills mid-day hunger and keeps you feeling full. Thus, it helps with digestion and constipation.
3. Control Diabetes
Muskmelon is a wonder fruit as it helps control blood sugar levels. Although it has a high GI, this fruit is a great source of fiber that prevents binge eating. Also, it benefits diabetic patients by regulating body weight and providing all essential vitamins.
4. Immunity Booster
Apart from Kharbuja’s benefits for weight loss, it is considered a good immunity booster. The presence of vitamin C in muskmelon strengthens the immune system and stimulates the production of white blood cells, which help fight infection.
5. Good For Healthy Joints
Arthritis causes severe discomfort in the knees and legs due to inflammation in the joints. This fruit has anti-inflammatory qualities that reduce inflammation by preventing oxidative stress in bones and joints. Also, you can include muskmelons in your anti inflammatory diet plan.
6. Promotes Hair Growth
Muskmelon is the perfect solution to include if you are facing hair fall or frizzy hair. The seeds of muskmelons have protein in them. These seeds promote healthy hair growth by preventing hair fall, broken hair, dandruff, and white hair issues, for which they are known as natural conditioners. Start avoiding expensive, chemical-filled, concentrated hair products. Try to include these natural remedies in a lifelong solution.
7. Reduces Constipation
Kharbhuja is a mixture of water and fiber, which is the best natural healer for people who get constipated. The presence of fiber in this fruit promotes healthy bowel movements and has a relaxing effect on the stomach.
8. Prevent Kidney Stones
Stones in the kidney, which are also called renal stones, are painful and uncomfortable. Also, these stones increase the risk of damaging the kidney over time. Thus, the presence of oxyline in muskmelon has proven its qualities for curing kidney problems.
9. Suppresses Sleeping Disorder
A sound sleep rejuvenates and revives the human body for the next day. This fruit relaxes the nerves and muscles of the brain, which extinguish sleeping disorders, for example, insomnia. Also, it has properties that reduce anxiety.
10. Reduces Menstrual Cramps
Several studies have shown that the presence of vitamin C in muskmelon helps regulate menstrual flow, relieving women of menstrual cramps. Thus, include this fruit at least for the first 2 days of your period.
Also, Read: Foods For Irregular Periods: Naturally, Regularize Your Periods
11. Subdue Cancer Symptoms
The abundance of vitamin C and beta-carotene in this fruit eliminates free radicals and prevents cancer. These two help effectively stop free radicals, which provide essential nutrients to cancer cells for their growth.
12. Stress Reliever
Muskmelon is rich in potassium. So, consuming it normalizes the heartbeat and promotes the supply of oxygen to the brain. This makes the human body feel more relaxed and focused. Thus, it acts as a stress reliever. Many physicians include this fruit to manage stress in the weight loss journey.
Potential Side Effects Of Eating Too Much Muskmelon
While Muskmelon is generally safe and beneficial for most people, excess consumption or some tendencies can lead to side effects:
1. Blood Sugar Surge: Muskmelon has natural sugars; therefore, excess consumption of the fruit may cause an increase in the sugar present in blood levels. It may pose a problem for people who have diabetes or suffering from the death phase of resistance.
So, individuals with diabetes must restrict their consumption to avoid increasing their blood sugar levels.
2. Digestive Troubles: As it has much water and fiber, excessive intake of the Muskmelon may cause bloating or gas/diarrhea in susceptible individuals, especially when taken in excess.
Therefore, people prone to gastrointestinal upsets like bloating or indigestion should only consume this fruit in moderation.
3. Allergic Reactions: In rare cases, someone can be allergic to Muskmelon, leading to symptoms such as itchiness, swelling, or rashes.
So, if you are allergic to melons or closely related fruits like cucumbers or pumpkins, then you should avoid Muskmelon.
6 Muskmelon Recipes To Lose Weight By Fitelo
Many of us like to consume this fruit raw, straight from the refrigerator. But at Fitelo, we have a variety of delicious muskmelon recipes that can be easily prepared at home and included in your 14 day diet plan also.
So, here we are sharing some simple recipes to get all the nutrients muskmelon has:
- Muskmelon Juice
For muskmelon juice, you can simply mix muskmelon chunks with cold water and blend it. If you do it, you will get a pulpy, cooling juice. Also, you can add a smoothie with mint, basil leaves, and date syrup for a sweet texture.
- Muskmelon Milkshake
Blend diced muskmelon with low-fat milk, and you can add date syrup as a natural sweetener. Also, you can add ice cream to give it a heavy and yummy look.
- Muskmelon Salad
In the summer, the best way to lose weight is by adding melons to the salad along with tomatoes, grapes, and other seasonal fruits. So, this will be a delicious carb-free dinner option.
- Kharbuja Kheer
Making kharbhuja kheer is very simple. It is similar to rice, but the difference is replaced with muskmelon. Cook with milk, date syrup, and dried fruits.
- Muskmelon Slush
Muskmelon smoothies contain negligible calories and are rich in vitamins and minerals as compared with other packed smoothies.
6. Muskmelon Smoothie
This smoothie blend is good to consume in your weight loss journey. Also, it promotes a healthy digestive system.
Summary Of Muskmelon For Weight Loss
So, Muskmelon is a refreshing summer fruit that is far more than simple. It is literally a powerhouse of nutrients and health benefits that can help in weight loss and lead to an overall healthy life.
From aiding in digestion to promoting heart health and boosting immunity, Muskmelon is a versatile fruit that can easily fit into your daily diet.
Keep in mind:
- High water content: 90% makes you full because of all the rehydrating they do in your body.
- Low calorie: Perfect for a person desiring to keep track of their body weight.
- Fiber-rich: Good in digestion, preventing constipation, and reducing overeating.
- Filled with vitamins: These are vitamins A, C, B1, B6, and K for general bodily health.
- Heart Health: The potassium stored in Muskmelon monitors blood pressure.
- Good For Joints: Anti-inflammatory agent; decreases joint inflammation and sometimes helps with issues related to arthritis
- Promotes Hair Health: Stimulates hair growth while preventing loss
- Reduces stress: Potassium is vital in helping manage stress and relaxation
- Risks: Overconsumption may cause it to contribute to high blood sugar for diabetic individuals, cause digestive discomfort, or even allergic reactions, especially for people who have diabetes or experience stomach sensitivity.
With all its healthful properties, it goes without saying that you should include Muskmelon in your diet. Just be cautious about excess, especially if you have other health conditions, and indulge in the tremendous wonderfulness of this superfruit!
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Fun Facts
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Frequently Asked Questions
Does Muskmelon Good For Weight Loss?
The high water content of these fruits makes you feel fuller and less hungry, helping with weight control. Muskmelon is low in calories, it can be added to your daily diet as a salad or juice. Hence, these properties constitute muskmelon health benefits for weight loss.
What Is The Best Time To Eat Muskmelon?
The best time to eat Muskmelon is mid-morning or afternoon, as its high water content keeps you hydrated and refreshed. Avoid eating it late at night to prevent indigestion.
Is Muskmelon High In Sugar?
Muskmelon is another source of natural sugars found in fruits, and it generally contains about 12 grams of sugar per cup. Thus, although it contains much less sugar than most fruit, a diabetic should still eat it in moderation for possible spiking of blood sugar levels.
Can I Eat Melon During Weight Loss?
Yes, Muskmelon is a great choice during weight loss due to its low calorie and high water content, which helps keep you full and hydrated. It’s also rich in fiber, making it an excellent snack to prevent overeating.
Can We Eat Muskmelon At Night For Weight Loss?
It is better not to consume Muskmelon late at night when it could cause digestive discomfort. In terms of calorie intake, it would be a good choice to eat Muskmelon earlier in the day to help digest food properly and keep you feeling full for a while.
Can We Consume Muskmelon For Weight Loss Daily?
Muskmelon can be included in the daily diet to assist in weight loss as it is low in calories and high in fiber. Moreover, it is also beneficial for eye health due to its high vitamin A content. So, muskmelon is beneficial for the skin as it is rich in antioxidants.
What Are The Benefits Of Muskmelon In Ayurveda?
Know all the benefits from an Ayurveda expert. A storehouse of potassium, vitamins, minerals, and muskmelon is considered great for kidney health, blood pressure, and eye health. It is a great snack for people with diabetes, too, as it is low in glycaemic load and keeps blood sugar levels in check.
Contact Us Today
If you’re searching for the right guidance and better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy, and also Enjoy a long happy life.
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