Does eating lemons make you lose weight

Lemon infused water is a popular drink for weight loss, thanks to celebrity sippers like Gwyneth Paltrow and Miranda Kerr. Proponents claim that it flushes toxins from the system, reduces appetite and tweaks the body’s digestive processes in ways that block fat absorption.

Trouble is, it doesn't work like that. In fact, lemon water leaves out the most effective part of the fruit.

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The drink's hype seems to stem from a 2008 Japanese study that linked lemon's polyphenols—micronutrients with antioxidant properties—to less weight gain and improved fat metabolism in mice who were fed a high-fat diet. It’s possible, the study team said, that lemon polyphenols may stimulate the liver to produce enzymes that help block the absorption of dietary fats.

This kind of research is like rocket fuel for those looking to market a new “miracle” food. But there are a lot of problems with such optimism. The research was in mice, not people, and there have been no rigorous studies showing that sipping lemon water can promote weight loss in humans, says Dana Hunnes, a senior dietitian at the University of California, Los Angeles Medical Center.

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Another problem is that lemon water uses the juice, not the rind. Mice in the study were eating a diet loaded with lemon rind, the site of most of the polyphenols in lemons. While many committed lemon-water fans may be zesting some rind into their water, it’s likely nowhere near the amount the mice in the study were consuming. (Even if you were committed to loading your diet with lemon, some research suggests that the acid in a lemon-heavy diet could seriously corrode your teeth.)

Of course, lemon is healthy in moderation. It's a good source of vitamin C, and some studies have linked low vitamin-C status to obesity. But that's a large leap from saying that ingesting more vitamin C can prevent or reverse weight gain, she says.

Pectin, a kind of fiber found in lemons, has also been linked to some weight loss benefits. “Pectin can lower LDL or bad cholesterol and has some anti-inflammatory benefits,” says Bahram Arjmandi, a professor of nutrition at Florida State University and editor-in-chief of the Journal of Food and Nutritional Disorders. “It can also prevent fat absorption and moderate insulin response.” But most pectin comes from the flesh or pith of a fruit, not its juice. You're better off eating an apple. “You’d have to eat a whole lot of lemon to see these benefits,” he says. “It’s hard for me to imagine that being practical.”

You get it by now: swigging a glass or two of lemon water will not provide much benefit. “Lemon water is not a miracle weight-loss food,” says Elizabeth Dejulius, a registered dietitian nutritionist with Cleveland Clinic.

But miracle-talk aside, lemon water could indirectly help people lose weight. For one thing, thirst is often mistaken for hunger, Dejulius says. Because many people find plain water boring or difficult to drink in large quantities, adding lemon to water may lead some people to drink more of it and stay better hydrated, thus reducing thirst-triggered food cravings. “Dehydration can also slow metabolism, which in the long-term can lead to weight gain,” she says.

Someone who swaps soda or another sugary drink for lemon water will be much better off, Hunnes says, as long as you don't sweeten it with added sugar.

Not all experts are ready to close the case on lemon water and weight loss, however. Hunnes says she found a little research linking the way lemon stimulates taste buds to appetite suppression. But there's not strong evidence yet to support that finding, she says. The power of the placebo effect could also play a role. “If your mind believes strongly that drinking lemon water does something, like suppresses appetite, maybe it will,” Arjmandi says. “This kind of placebo effect is always a possibility.”

Bottom line: If you like drinking lemon water, sip away—especially if it’s helping you skip less-healthy drinks. But if you’re looking for evidence-backed ways to lose weight, look elsewhere on your plate.

Adding lemon juice is an excellent way to kick-start your diet, either by including it in your meals or by swapping out sugary drinks that are high in calories with lemon water.

So, does this actually work? We’ll explore this topic and discuss how lemon helps to stay healthy, hydrated, and in line to meet your weight loss goals.

Research has shown that adding lemon to your diet can improve your digestion, boost metabolism, keep you from getting sick, and give you the much-needed energy to kick-start your day. 

Lemon water can not only help you lose weight but also improve your health. Here are just a few reasons why lemon water is beneficial.

Health benefits of Lemon Water for weight loss

#1 Low in Calories

Lemon water is very low in calories, especially if you’re not adding any sugar to your glass of lemon water.  

A glass of water containing half a lemon juice has only 6 calories as compared to 110 calories per glass of orange juice.

Because lemon water is low in calories and can promote fullness in the same way as regular water, it can be an effective way to lose weight. Swap high-calorie drinks like colas and sugar-sweetened beverages with lemon water.

#2 Boosts Your Metabolism

There is no question that drinking water is an important part of any diet, and it helps to boost your metabolism. Adding lemon to your water can enhance the same effect.

Kickstart your day with lemon water to stimulate your metabolism and pump your body to burn calories. Sipping on lemon water throughout the day will keep you full longer and help control from piling on calorie-rich foods.

#3 Makes You Feel More Full

Drinking water can promote satiety and fullness without adding calories and is usually recommended as an important part of any weight loss regimen. 

A study revealed that drinking water before a meal decreased hunger and increased satiety. 

Since lemon water is low in calories and loaded with vitamin C, it can promote fullness in the same way as a regular glass of water. It can help you reduce your calorie intake. 

#4 Keeps You Hydrated

Drinking adequate amounts of water to stay hydrated is a critical component of health. It plays an important role in carrying nutrients to our cells and transporting waste out of our bodies. 

More often than not, our bodies cannot tell the difference between thirst and hunger. When our body craves water, we may reach for a snack instead of getting a glass of water. Opt for a glass of lemon water throughout the day to keep the hunger pangs at bay. Having enough water in our bodies is important to lose weight or to maintain good health. 

Water helps our body to flush out toxins and waste that build up in our system. It also provides us energy, regulates body temperature, helps lubricate our joints and ease physical pain. 

Research suggests that staying hydrated can aid in weight loss. Increased hydration may help in breaking down fats and enhance fat loss. Staying hydrated can also prevent water retention with symptoms such as weight gain, puffiness, and bloating. 

The above benefits can easily be reaped by consuming lemon water, which is predominantly comprised of water.

#5 Helps with Digestion

Although lemon juice is acidic, when mixed with water, it has an alkalizing effect on the body. Drinking more water can help to reduce the risk of constipation, and the lemon will help to stimulate healthy digestion and elimination of waste. The acid in lemon juice will also help to break down your food more efficiently, making it easier for your body to extract maximum nutrients from every meal.

#6 Helps with Detoxification

Water is key to any sort of detoxification program, and when you mix in lemons, you may get more benefits! Lemon water aids our bodies in the process of flushing the toxins out and restoring liver function.

For lemon water to act as a detoxifier, you need to consume it regularly and use fresh lemon juice in warm water. Lemon rind is an invaluable nutrient in detoxification. The rind stimulates phase 2 of liver detox, which is an integral step in the body’s ability to rid itself of toxins. The easiest way to use lemons for detox is to take whole lemons, cut them in slices and add to your water jug and just keep refilling it.

#7 Keeps You from Getting Sick

No one enjoys falling sick. It hinders you from carrying out daily activities, such as going to work, cooking, and going to the gym. A glass of lemon juice/water daily may prevent you from getting sick. 

Vitamin C plays an important role in fighting off free radicals that can cause illnesses and diseases as you age. One lemon contains 30.7 mg of the daily recommended dose of vitamin C. 

The naturally occurring vitamin C found in lemons boosts your immune system and can help you maintain your health and fight off illnesses. 

#8 Gives You a Boost of Energy in the Morning

Drinking lemon water in the morning can be beneficial. Our bodies go through restorative functions while we sleep. Many of these functions require the nutrients that are found in water. 

Drinking a glass of lemon water in the morning will not only rehydrate your body but also give you a boost of energy to kick-start your day. It will help flush out any toxins that your body worked overnight to process out of your system. 

Most of us also wake up hungry. Lemon water can be great to calm some of those hunger pangs!

Four Simple Lemon Water Recipes 

Try these lemon water recipes which are easy to make and will help increase your water intake, improve digestion, lose weight, and more! 

1. Lemon Mint Water 

Ingredients:

• 230 ml water
• 4-5 slices of lemon
• 2-3 sprigs of mint

Directions: Add fresh lemon slices and mint (you can chop up the mint leaves) to a large glass of water. Mix well before drinking.

2. Cucumber Lemon Water

Ingredients:

• 230 ml water
• 4-5 slices of lemon
• 4 slices of cucumber with skin

Directions: In a large glass, add water, lemon slices, and fresh cucumber slices. Give the mixture a good stir and drink.

3. Lemon Ginger Water

Ingredients:

• 230 ml water
• 4 slices of lemon
• 3 slices of fresh ginger

Directions: Add lemon and ginger slices to a glass of water, stir well before drinking. 

4. Lemon Blueberry Water

Ingredients:

• 230 ml water
• 4-5 fresh lemon slices
• 8-10 blueberries

Directions: To a large glass, add lemon slices, fresh blueberries and water. Stir well and drink. 

Caution: The acidity present in lemon juice can damage the enamel of your teeth. It’s advisable to either rinse your mouth with plain water or drinking lemon juice with a straw. This will reduce the impact it has on your teeth’s enamel. 

Conclusion

Ultimately, there is no magic potion that you can consume that will provide you with immediate weight loss. Even drinking lemon water is no guarantee. However, with a balanced diet, an exercise routine, and choosing to replace sugary beverages with lemon water, you will cut back on calories each day, and over time will notice a positive change in your health and fitness level. 

Our coaches can help you curate a balanced meal plan and a workout routine that will suit you best – Chat with HealthifyMe coaches now!

Frequently Asked Questions (FAQs)

Q. When should I drink lemon water to lose weight?

A. In order to lose weight, you can consume 2 glasses of warm lemon water, i.e. once in the morning and once in the evening. You can also add a bit of honey to make it taste better. Also, keep in mind that if you want to lose weight, you need to work out to burn fat.

Q. How much lemon juice should I put in my water to lose weight?

A. You will need more than one wedge or slice to have an effect, 3-4 slices of fresh lemon added to your water is a good place to start. Drinking this lemon water consistently throughout the day, you will notice a significant difference. To make the drink as healthy as possible used filtered water and organic lemons.

Q. Does lemon water reduce belly fat?

A. Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.

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