. . . watermelon just isn’t South Beach Diet-friendly on Phases 1 and 2. Even though this fruit is synonymous with summer picnics and barbecues, it has so much natural sugar that it may cause a rapid rise in your own blood sugar, which can lead to cravings. That’s why we recommend holding off on watermelon, and enjoying another summer fruit like cantaloupe or honeydew instead, until you’ve reached your target weight and entered Phase 3.
When you do get to Phase 3 of the South Beach Diet, you can treat yourself to an occasional sweet watermelon treat. Enjoy this vitamin-C rich fruit tossed in a salad (it’s delicious with sliced radishes and reduced-fat feta) or eaten right off the rind. It also makes a delicious summer cooler blended with lime juice, mint, and seltzer. Whatever way you choose to enjoy it, remember that a serving size is equal to one cup of watermelon chunks or one small wedge.