Lemon water is often touted as a detox drink or weight loss aid, but is there any scientific evidence to support these claims?
Several studies looked at the potential health benefits of lemon water, and while the results are encouraging, more research is needed to confirm the benefits.
Nonetheless, drinking lemon water is a low-risk way to boost your health and may help with weight loss, digestion, and skin health.
Benefits of Lemon Water for Weight Loss
Lemon water is made by combining the juice of a lemon (Citrus limon) with water. Depending on the time of year, you can drink it cold or hot, and you can add things like lemon zest, mint, honey, or spices like turmeric to make it more interesting.
Lemon water is a refreshing and healthy alternative to bottled beverages, and its popularity may be due to the fact that lemon juice contains antioxidant polyphenols. If you’re trying to lose weight, drinking lemon water instead of coffee or tea in the morning has even more benefits.
Here’s a look at how lemon water can support your weight loss journey.
low in calories
Lemon water is a low calorie drink. For example, if you make lemon water by squeezing half a lemon into a tall glass of water, you’ll only consume about six calories.
On the other hand, a cup of sweet Orange juice contains about 100 to 200 calories. Therefore, replacing unhealthy and sugary drinks like soda or fruit juice with lemon water would be a very effective way to reduce unnecessary empty calories.
Even though lemon juice isn’t calorie-free, it still has the potential to help lower your overall daily calorie intake. As a result, this drink helps create a calorie deficit for weight loss.
Reduce hunger and cravings
Pectin fiber, found in lemon peels, can help fight food cravings. However, the juice of one lemon may not contain enough of this fiber. So, mix the lemon with its peel and flesh.
Although it doesn’t burn excess fat, lemon water indirectly helps you lose weight by tackling your hunger pangs. Plus, it creates a feeling of fullness, which means you won’t have to eat as much to feel full.
It gives a boost of energy
Lemon infused water with mint as a pre-workout drink provides your body with energy. It also has a calming effect on your nervous system. As a result, you are energized to complete your workout and burn calories.
A source of hydration
Proper hydration is necessary for all metabolic processes in your body, including weight loss. Additionally, staying hydrated is vital if you want to lose water weight. Drinking hot or cold lemon water can promote better hydration. If you find plain water hard to drink, adding lemon water can make it more palatable.
The HealthifyMe rating
If you choose to drink lemon water instead of fruit juice or high-calorie sodas, you may notice a difference on the scale. Lemon water can also help reduce fluid retention. However, dilute it first to avoid any unwanted acidic effects.
Advice to follow
For those weighing less than 68 kg or 150 pounds, squeeze half a lemon into a glass of water. If someone weighs above the given range, use a whole lemon.
You can dilute the lemon juice according to your taste. Drink warm lemon water early in the morning and wait 20-30 minutes to have your breakfast. It will help you fully benefit from the benefits of lemon water.
Here are some other tips to follow:
- Drink lemon water through the straw and then rinse your mouth with clean water to reduce the risk of enamel erosion.
- Use the juice of a fresh lemon to aid weight loss. Do not use concentrated and sugary commercial juices.
- Overconsumption of lemon water can also cause heartburn in some people.
- Boil the lemon in water by cutting up the fruit and adding it to a pot of boiling water. It allows more nutrients to be infused into the water.
Lemon water is a refreshing twist on a weight loss diet that can improve your overall antioxidant levels. However, be careful with the serving size, as overconsumption can lead to enamel erosion and possible heartburn as lemons are very acidic.
Lemon water is just a dietary suggestion to add to your diet. This does not mean that simply consuming lemon water every day will make you lose weight. But, if it’s part of regular physical activity and a balanced diet, it can help you lose weight.