Is watermelon allowed on keto?

 Is watermelon allowed on keto, and how many calories are in watermelon? Where keto is one of the diets that help reduce weight depending on eating a specific pattern of foods and avoiding foods that can cause weight gain, and in the contents site will be identified whether watermelon is allowed in keto, in addition to identifying the keto diet and the most important prohibited foods and permitted therein.

What is the keto diet?

The keto diet is one of the diets that aim to lose weight by eating very high amounts of fat mainly, in addition to moderate amounts of proteins, with very low amounts of sugars, so that the body in this type of diet enters a state of burning Fat is called ketosis, this condition aims to burn the accumulated fat in the body and convert it into energy, as it is metabolized in the liver and converted into ketones, very necessary for the health of brain cells, with only being compensated through proteins, and the abolition of sugars or carbohydrates except in very small quantities, which It is the main source of energy; Therefore, its absence can help use body fat for necessary energy. [1]

Is watermelon allowed on keto?

It is not allowed to eat watermelon within the keto diet except in moderate quantities, taking into account the total amount of carbohydrates consumed during the day, which is compatible with the keto diet; Because watermelon contains large amounts of sugars and each cup of watermelon contains 11 grams of complex sugars; Where eating large quantities of it can get the body out of the ketogenic state within this system, which depends on burning body fats instead of sugars, and watermelon is a very nutritious fruit, which contains many nutrients and fiber, but the types allowed in the keto diet are only Winter and bitter types, as for the sweet type, should be eaten in moderation within the keto diet so that the daily number of calories does not exceed 25 grams. [1]

Incorporating watermelon into the keto diet

The keto diet to lose weight depends on very low amounts of sugars, as the permissible amount of sugars in the keto diet does not exceed 5 to 10% of the total volume of calories during the day, meaning that a person who needs 2 thousand calories per day must have Of them, only 20 to 50 grams of sugars, so eating only one cup of watermelon can provide the body with more than half the required calories from sugars, and when the body's need of sugars in this system is 50 grams, that cup of watermelon constitutes Approximately a quarter of the daily need of sugars. [1]

How much watermelon is allowed on the keto diet?

When wanting to eat watermelon on a keto diet, a person must follow the following method: [1]

• Calculating the total caloric need for the body, for example, a person needs 4 thousand calories.
• Calculating the permissible amount of carbohydrates, which is approximately 5 to 10% of the total calories, meaning that the total need for sugars should range from 40 to 100 grams.
• Each cup of watermelon contains 11 grams of sugar, therefore, it is permissible to eat 4 cups of watermelon in this case without any additional sugars.

Watermelon nutritional value

Watermelon is a very delicious fruit, which is very popular around the world, especially the red type, as it is included in most types of weight loss diets, and to know the nutritional values ​​​​of watermelon, it is mentioned that every 100 grams of watermelon contain: [2]

• 30 calories.
• 2 grams of fat.
• 6 grams of protein.
• 8 grams of carbohydrates.
• 4 grams of dietary fiber.
• 6 grams of sugar.
• 0 mg cholesterol.
• 1 mg sodium.
• 112 mg potassium.

Amounts of various minerals such as iron, mineral salts, and lycopene.

What are the nutrients in watermelon?

Watermelon contains a group of very important and necessary nutrients for human health, including: [1]

The amount of vitamin C in watermelon

Each cup of watermelon contains approximately one-fifth of the daily need of vitamin C that a person needs, and vitamin C is one of the most important antioxidants, which are very necessary for the health of body tissues, and arteries and is also necessary for building bone cells, and this vitamin has a role Very important in building and repairing skin cells, especially collagen, which works to restore the skin after wounds and burns, in addition to absorbing essential minerals from plants, including iron.

The amount of vitamin A in watermelon

Each cup of watermelon contains approximately 17 percent of the body's daily need for vitamin A, and vitamin A is one of the vitamins necessary for the health of the body and cells of the immune system, and it is also necessary for building body cells and eye health.

How much lycopene is in watermelon?

Watermelon contains very large amounts of lycopene, a component is one of the carotenoid antioxidants, which is found only in tomatoes and strawberries and is responsible for the red color, and this substance helps protect heart health, prevent cancer, and control divisions randomness of cells.

How many carbohydrates are in watermelon?

Watermelon is one of the fruits that are very rich in sugars and carbohydrates, as each cup of sliced ​​watermelon contains 11 grams of carbohydrates. Subtract the amount of fiber in the plant, from the sugars in it, which is one of the forms of sugars that are not absorbed in the body, and each cup of watermelon contains 11.6 grams of sugars with 0.6 grams of fiber.

How many calories are in watermelon?

Each cup of sliced ​​watermelon contains 46 calories, and one of the recent studies showed that fruits that contain large amounts of water and fiber can help in losing weight and maintaining a moderate weight, as the amounts of water and fiber help increase the feeling of satiety for a while. Longer, therefore, watermelon is one of the fruits that does not contribute to weight gain like other fruits when eating the same amount; Because the water in it gives it a low density of substances, and these advantages make watermelon an important fruit in weight loss regimens.