Cantaloupe and Weight Loss

Worried about the calories in cantaloupe? You don't have to. This juicy summer fruit is low in carbs and sugars, packs high doses of vitamin C and hasjust 47 caloriesper serving. On top of that, it's naturally sweet and makes a healthy dessert or snack.

What can be more refreshing than a juicy slice of cantaloupe on a hot summer day? This melon isover 90 percent water, keeping you hydrated for hours. Its flavorful flesh is chock-full of vitamin A, vitamin C, carotenoids and antioxidants.

Also known asCucumis melo, this fruit offers numerous health benefits. One serving is about two medium wedges and provides more than25 percent of the daily value (DV) of vitamin A,according to the USDA.Vitamin Asupports the formation of new skin cells, protects your eyes and keeps your immune system strong. In fact, vitamin A deficiency is a major risk factor for severe infection.

Each serving of cantaloupe includes more thanhalf the daily recommended vitamin C intakeas well as small doses of zinc, potassium, magnesium, iron and calcium.Vitamin Csupports immune function and metabolic health, aids in collagen production and reduces the harmful effects of oxidative stress on cells and tissues. It also helps your body absorbnon-heme iron, a mineral that occurs naturally inplant-based foods.

According to a November 2015 review published in theInternational Journal of Molecular Sciences,vitamin C may protect against neurodegenerative disorders.

As the researchers note, this nutrient is highly concentrated in the brain and plays a vital role inhomeostasis, the process by which your body maintains its internal environment. It protects the central nervous system from oxidative damage and regulates neuronal metabolism, which in turn, may help prevent Alzheimer's disease, Parkinson's disease and other neurodegenerative diseases.

Considering these facts, it's fair to say that cantaloupe is a superfood. Compared to other fruits, it's lower in calories and carbs, so itcan make weight loss easier.

Some dieters avoid fruits because of theirhigh sugar content. While it's true that certain fruits, like pineapple, mango and banana are high in fructose, this isn't the case with cantaloupe. One serving provides:

• 47 calories
• 1.2 grams of protein
• 0.3 grams of fat
• 11.3 grams of carbs
• 1.2 grams of fiber
• 10.8 grams of sugars
• 56 percent of the DV of vitamin C
• 26 percent of the DV of vitamin A
• 3 percent of the DV of vitamin K
• 8 percent of the DV of potassium
• 4 percent of the DV of magnesium
• 6 percent of the DV of copper
• 26 percent of the DV of beta-carotene

Cantaloupe is also a good source oflutein, zeaxanthin and cryptoxanthin. These antioxidants neutralize free radicals and support optimal health.

The carotenoids lutein and zeaxanthin, for example, can be stored in the macula of the retina, according to a research paper published in the journalOCL - Oilseeds and Fats, Crops and Lipidsin October 2015. Here they form a macular pigment thatprotects your eyesfrom blue light and oxidative damage. In the long run, they may reduce your risk ofcataracts and age-related macular degeneration.

Another aspect that makes this fruit so appealing isits low calorie and carb content.One medium apple, by comparison, boasts 96 calories and 22.9 grams of carbs, while apeach, another popular summer fruit, has 57 calories and 14 grams of carbs per serving (5.1 ounces).Bananasprovide about 112 calories and 28 grams of carbs per serving (4.4 ounces). Cantaloupe carbs are about 11.3 grams, which is significantly less.

Read more:Good Fruits to Eat to Lose Belly Fat

As you see, the calories in cantaloupe are not a reason for concern. What you may not know is that this melon supportsweight loss.

In a September 2012 study published in the journalObesity, premenopausal overweight women who increased their water intake to more than 1 liter per day for 12 monthsexperienced significant weight lossalong with a reduction in fat mass and waist circumference. These improvements were associated with water consumption, regardless of the subject's activity levels and food intakes.

Cantaloupe ishigh in water, filling you up quickly. If you're trying to cut calories, eat a slice or two before lunch or between meals. This may help reduce hunger and make it easier to control your portions.

An October 2016 review featured in the journalNutrientshighlights theanti-obesity effects of fruits. Several studies conducted over the years suggest that fruit consumption may help prevent weight gain and obesity. As the review authors point out, these findings are quite surprising, since most fruits are high in sugar.

For example, a research paper published inCritical Reviews in Food Science and Nutritionin May 2017 has linked whole fruit consumption to alower risk for weight gainin middle-aged adults.Fruit juicehas the opposite effect.

Scientists suggest thatwhole fruits may help in weight loss and weight maintenanceby reducing total food intake. According to theNutrientsreview_, _fruits contain bioactive compounds that stimulate fat breakdown, increase satiety and cause positive changes in the gut microflora.

Read more:A Two-Week Fruit Diet

If you're struggling with hunger, consider drinkingcantaloupe protein shakesbetween meals.Proteinsuppresses appetite and boosts your metabolism while preserving lean mass.

Just cut this fruit into large chunks and blend it with one scoop of vanilla protein powder and up to one cup of water, unsweetened soy milk or almond milk. Feel free to add low-fat yogurt, frozen berries or cottage cheese for extra flavor and nutrition.

Cantaloupe doesn't burn fat, but it can help you get leaner by reducing your energy intake. For example, you canuse it as a substitute for bagels, chips, cookies and other snacksto cut back on carbs and stay full longer.

If you'recraving sugar, make a refreshing fruit salad with cantaloupe, blueberries, strawberries, mint leaves and lime juice. Pour melted dark chocolate over it toboost your antioxidant intake.

Watermelonis just as healthy as cantaloupe butslightly higher in calories and carbs.One serving(9.8 ounces) provides84 calories, 21.1 grams of carbs, 1.7 grams of protein, 1.1 grams of fiber and 17.5 grams of sugars. It's an excellent source oflycopene,a carotenoid that may protect against diabetes, high cholesterol, osteoporosis and several types of cancer, including mouth, larynx, prostate and colon cancers.

Read more:Watermelon Diet Instructions

这些水果营养standp是相似的oint. Choosing one over another comes down to your preferences. If you're following a low-carb diet, cantaloupe is a better option. Watermelon, on the other hand, is higher in protein and certain minerals like iron, magnesium, copper and manganese.