Watermelon (100 G) and Papayas (100 G)

Keep portions small: start with about 1 cup of papaya or watermelon, and avoid going back for seconds.

Eat the fruit after or alongside a balanced meal rather than on an empty stomach.

Pair it with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, tofu, or a small handful of nuts.

Add fiber-rich options such as chia seeds, ground flaxseed, or avocado alongside the fruit.

Choose papaya more often than watermelon when possible, and avoid fruit juice, smoothies, or dried fruit versions.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.