Lemon water has become a popular drink for those looking to lose weight, but why exactly does it work? From its natural diuretic properties to its ability to boost metabolism(1), lemon water is a simple and effective way to support your weight loss goals. Whether you’re a seasoned dieter or just starting your weight loss journey, lemon water is an excellent addition to your routine that can provide actual results.
We will examine the science behind lemon water’s ability to aid in weight reduction in this article, along with tips for adding it to your diet. So, read on to learn more about the benefits of lemon water for weight loss!
Water and Thermogenesis: How it works?
Thermogenesis is the procedure through which the body generates heat and expels calories. Drinking water, especially cold water, can increase thermogenesis and boost metabolism. This is because the body needs to work to warm the water to body temperature, burning calories. The amount of calories burned through thermogenesis from drinking water is relatively small. However, it can still make a difference in overall weight loss efforts and other healthy habits. (2) Additionally, drinking water regularly might aid in hunger suppression, making it simpler to adhere to a diet low in calories.
So, incorporating water into your diet, especially cold water, can be a simple and effective way to support weight loss goals by boosting thermogenesis and metabolism.
Nutritional composition of Lemon
Lemons are low-calorie fruit that is rich in essential vitamins and minerals. Here’s a list of the key nutritional components of lemons:
- Vitamin C: Vitamin C, a potent antioxidant that supports a healthy immune system, is abundant in lemons. One lemon contains about 31 mg of vitamin C, over 50% of the recommended intake.
- Fibre: A tiny quantity of fibre found in lemons can aid weight reduction and digestion.
- Potassium: It is a vital element for heart health and fluid balance and is present in lemons in good amounts.
- Vitamin B6: Lemons contain vitamin B6, which is important for brain function and mood regulation.
- Folate: Lemons are also a good source of folate, a B vitamin necessary for cell growth and division.
- Citric Acid: Lemons are high in citric acid, giving them a tart flavour.
In addition to these nutrients, lemons contain small amounts of calcium, magnesium, and iron. Overall, lemons are a nutrient-dense fruit that can provide many health benefits when consumed as part of a balanced diet.
As per USDA, one lemon, weighing 58g and with a circumference of around 2 1/8″, provides:
- Calories: 17
- Fat: 0.2g
- Sodium: 1mg
- Carbohydrates: 5.4g
- Fibber: 1.6g
- Sugars: 1.5g
- Protein: 0.6g
- Vitamin C: 30.7mg
- Potassium: 80mg
Benefits of Lemon water for your body
Lemon water is a simple and refreshing drink that can benefit your body. Some of the key benefits of lemon water include the following:
1. Hydration
When you get up in the morning after a long night without drinking, lemon water is an excellent method to keep hydrated.
2. Boosts immune system
Lemon water contains high amounts of vitamin C, which helps boost the immune system and fight off illnesses.
3. Aids digestion
Lemon water can help stimulate the digestive system and flush toxins, promoting a healthy gut.
4. Alkalizes the body
Lemons are a natural alkaline food that can help balance the body’s pH and reduce acidity.
5. Supports weight loss
Lemon water can help with weight loss by boosting metabolism, suppressing appetite, and aiding digestion.
6. Freshens breath
Lemon water can help freshen breath and neutralize odours in the mouth.
7. Supports skin health
Lemon water is high in antioxidants and vitamin C, which can help protect the skin and improve its appearance.
8. Reduces inflammation
Lemon water has anti-inflammatory properties that can help reduce inflammation and promote overall health.
These are just a few of the numerous benefits of lemon water. You may help your weight reduction objectives and enhance your health by including it in your everyday routine.
When to drink Lemon water for weight loss
Drinking lemon water for weight loss can be most effective when consumed at certain times of the day. Here are some recommended times to drink lemon water for maximum benefits:
- In the morning – Drink some lemon water early in the morning with nothing to eat to help flush out toxins and jump-start your metabolism for the day.
- Before meals – Drinking lemon water before meals can help suppress appetite and reduce the amount of food consumed at meals.
- After exercise – Drinking lemon water after exercise can help replenish fluids and support recovery.
- Throughout the day – Drinking lemon water regularly throughout the day can help maintain hydration and support weight loss efforts.
Side effects of drinking Lemon water
While drinking lemon water has many health benefits, excessive consumption can lead to side effects. Some common side effects of drinking lemon water include:
- Stomach upset – Excessive consumption of lemon water can cause stomach upset, including heartburn, nausea, and diarrhea.
- Tooth enamel erosion – The high acid content in lemons can erode tooth enamel over time, leading to increased sensitivity and a higher risk of cavities.
- Interactions with medications – Lemon juice can interact with certain medications, such as blood thinners and medications for high blood pressure.
- Skin irritation – Lemon juice can cause skin irritation, especially in individuals with sensitive skin.
- Dehydration – Consuming too much lemon water can lead to dehydration, especially if not enough plain water is consumed.
- Hot liquids – Adding lemon to hot liquids, such as tea or coffee, can cause the citric acid in the lemon to break down, potentially reducing its health benefits. Consuming lemon water at room temperature or cold rather than hot is recommended.
Conclusion
It’s important to note that while lemon water can be a valuable addition to a weight loss plan, it’s not a magic solution. To achieve long-term weight loss, it’s important to maintain a healthy diet, exercise regularly, and make lifestyle changes as needed. Drinking lemon water as part of a balanced weight loss plan can provide added benefits and support your overall health.
At Kolors Healthcare, a pioneering weight loss clinic dedicated to helping people lose weight healthily and safely, we provide comprehensive solutions to help individuals achieve their desired weight and improve their overall health. With personalized plans, professional support, advanced technology, and comprehensive care, we offer individuals a comprehensive and practical approach to weight loss. By working with a team of experienced healthcare professionals, you can receive the support and guidance needed to achieve your weight loss goals and maintain long-term results. Consider working with Kolors Healthcare to accomplish your goals of reducing weight and enhancing your general health.
Lemon Water for Weight Loss FAQs
How to make Lemon water for weight loss?
- Boil 8-10 ounces of water and let it cool to room temperature.
- Cut the lemon into quarters and squeeze the juice into a glass.
- Add the lemon juice to the water.
- Stir well and add ice, if desired.
Can we add sugar or other ingredients to lemon water?
You can add natural ingredients like ginger, cucumber, or mint to enhance taste and flavor. These also add extra health benefits. Do not add sugar to the lemon water. Instead, you can add natural sweeteners like honey or agave syrup.
Is Lemon water better than plain water for weight loss?
Lemon water can be a better choice than plain water for weight loss, as it can provide additional benefits. Lemon juice provides a small amount of Vitamin C, an antioxidant that supports a healthy immune system. Additionally, lemon water can help reduce cravings and boost metabolism, aiding in weight loss.
Does lemon water boost metabolism?
There is some evidence that lemon water may boost metabolism to a small extent. Increased metabolism may result from the body burning fat that has been stored as energy thanks to the citric acid in lemon juice. Lemon water can also help support hydration, which is important for a healthy metabolism, as dehydration can slow down the body’s metabolic rate.
Does lemon water have calories?
A medium-sized lemon that is close to 5-7 cm in diameter contains 17 calories. However, people do not consume lemon as a whole but use it for juice. Lemon juice is low in calories as it has neither pulp nor fibre. So, 30 ml of juice contains approximately 4 calories.
Lemon juice in itself is very low in calories. However, when you add sweeteners or syrups to it, the overall calorie content increases significantly.
How many carbs are in a lemon?
The lemon has 5-6 grams of carbs from the small amount of fructose and glucose present in it. However, the carbs content is further low when you are taking juice.
References
- Lemon detox diet reduced body fat, insulin resistance, and serum hs-CRP level without hematological changes in overweight Korean women. Seoul Women’s University, Seoul https://pubmed.ncbi.nlm.nih.gov/25912765/
- Role of thermogenesis in the regulation of energy balance in relation to obesity – Department of Biochemistry, University of Ottawa, Ont., Canada https://pubmed.ncbi.nlm.nih.gov/2667732/
