Some studies have suggested that watermelon could have beneficial effects on obesity and obesity-related disorders. However, the demonstration of the efficacy of watermelon is lacking. This crossover study compared the effects of watermelon (2 cups/day) to isocaloric low-fat cookies in 33 overweight or obese subjects.

After 4 weeks of supplementation, watermelon had higher effects on satiety than cookies (lower hunger, prospective food consumption and desire to eat and greater fullness, p < 0.05). Watermelon consumption significantly decreased body weight, body mass index, systolic blood pressure and waist-to-hip ratio (p < 0.05).

Therefore, this study demonstrates for the first time that watermelon consumption has beneficial effects on metabolic health of overweight or obese subjects, with notably a satiety effect, and reductions in body weight and blood pressure.

Lum T, Connolly M, Marx A, Beidler J, Hooshmand S, Kern M, Liu C, Hong MY. Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults. Nutrients. 2019 Mar 12;11(3).