You’ve probably heard that consuming lemon water will help you shed pounds and enhance your general health. Learn how drinking lemon water encourages weight reduction, whether there is medical support for these nutritional claims, and any possible side effects to be cautious of.
Water and fresh lemon juice can be combined to create a tasty and healthy beverage. But is lemon water beneficial for slimming down? Lemon water is said to be able to support digestion [1], mental clarity, and stamina, according to a number of publications. Due to the presumption that it promotes fat burning, people are searching for how to lose excessive weight with this ingredient.
Although lemon juice is thought to help with weight loss due to its beneficial effects on satiety, hydration, and metabolism, experts agree that plain water can provide the same advantages without the drawbacks. Yet, you shouldn’t rely on this combo to lose weight. There isn’t a weight loss plan out there that doesn’t involve changing your food and getting more exercise. You can also look at how did Griffin Santopietro Lose Weight with healthy foods and diets.
What Is Lemon Water And Its Nutritional Value?
Lemon water is made by squeezing lemon juice into the water, as the name implies. You can drink it hot, cold, strong, or weak, and with or without a number of different additives.
Lemon water often has very few calories. Each glass of lemon water will have six calories if you add the juice of half a lemon to the water.
Because of this, switching to lemon water from higher-calorie drinks like orange juice and soda can be a great method to reduce calories and aid in weight loss.
For instance, a 16-ounce (0.49-liter) bottle of soda has 182 calories [2], but a cup of orange juice (237 ml) has 110 calories [3].
The number of calories consumed each day might be decreased by 100–200 by substituting a glass of lemon water for only one of these drinks each day.
According to some data, consuming low-calorie beverages with meals may help reduce the total number of calories ingested throughout the meal.
In one experiment [4], 44 women drank either calorie-containing or calorie-free beverages during their lunch. The eaten calories were then quantified by researchers.
They discovered that consuming calorie-dense liquids including milk, soda with added sugar, and juice with a meal did not cause people to eat less as a result. Instead, the calories from the beverage caused an increase in total calories consumed.
Despite having calories, lemon water is low enough in calories to have a comparable impact and aid with calorie restriction.
The Benefits of Lemon Water for Weight Loss
Some evidence indicates that Lemon Juice may help with weight loss [5] because of its possible advantages for metabolism, satiety, and hydration.
In one study, 48 adults were divided into two diet groups: one group had a low-calorie diet and 16.9 oz (0.5 liters) of water before each meal, whereas the other group received a low-calorie diet without water.
People in the water group lost 44% more weight than those in the non-water group by the end of the 12-week research.
According to an additional study, increasing water intake might promote weight loss without affecting a person’s diet or exercise routine.
In a 2009 study, 173 fat women had their water intake monitored. Regardless of diet or exercise, it was discovered that increased water intake was linked to a greater decrease in body weight and fat over time.
Although these studies only look at ordinary water, the same outcomes probably hold true for lemon water as well.
Some of the many benefits of consuming lemon water [6] for weight loss include the following:
Lemon Water may Aid in Metabolic Enhancement
Lemon and water together have the metabolic-enhancing properties of lemon water. Drinking a glass of lemon water every couple of hours will speed up your metabolism and aid in weight loss. Lipolysis is increased when lemon water is consistently consumed throughout the day. As a result, fat is broken down, which causes weight reduction.
Using Lemon Water to Reduce Calories
The same amount of fruit juice or soda has more calories than a glass of lemon water does. In order to reduce calories without compromising flavor while dieting, think about substituting water with a slice of lemon for juice. You might possibly prevent gaining 10 to 16 pounds over the course of a year if you switch your daily glass of juice or a can of soda for a glass of lemon water.
Lemon Water Before a Meal will Help Decrease the Hunger
A simple technique to reduce calories is to have lemon water before each meal. It has been demonstrated that drinking water before, during, and after meals helps people feel full. Drinking water or lemon water after meals had no difference in making you feel full.
Lemon Water’s General Health Advantages
Lemons are a nutrient-rich, low-calorie fruit that has a bundle of health advantages [7]. One medium-sized lemon delivers up to 76% of the daily necessary vitamin C requirement while only having about 17 calories. Moreover, lemons include other necessary nutrients including potassium and vitamin B6.
Anti-Cancer Antioxidants
Antioxidants that combat cancer is abundant in lemons. In vitro (in a test tube) and in vivo (using animals) investigations revealed that a particular lemon extract suppressed the growth of cancer cells.
Hesperidin, another flavonoid found in lemons, has also been demonstrated in vitro to inhibit the growth of breast cancer cells as well as perhaps prostate cancer cells. A lemon’s peel, pith, membrane, and juice all contain trace quantities of hesperidin.
Absorption of Iron
Due to research showing that vitamin C increases iron absorption, lemon juice can help avoid iron deficiency anemia.
If you have a glass of lemon water alongside an iron-rich meal, the iron will be transformed into a bioavailable form that your body can absorb and use more readily.
Stones In the Kidney
Citric acid is present in abundance in all citrus fruits, but lemon juice has the largest concentrations. Lemon juice contains citric acid, often known as citrate, which has been shown to reduce kidney stone formation in individuals who are predisposed to recurring kidney stones.
Adverse Effects of Drinking Lemon Water
Lemon water use may have a variety of negative impacts. One drawback of drinking a lot of lemon water is that the acidity might erode the enamel on your teeth. Your teeth’s enamel serves as a protective covering. Your teeth become sensitive and more prone to developing cavities as a result of their erosion.
Make your lemon water milder by reducing the amount of lemon juice if you have sensitive teeth or are concerned about the impact of lemon juice on your tooth enamel. As a general guideline, dentists advise making lemon water with a ratio of half a lemon to 32 ounces of water.
By consuming lemon water using a straw, you can lessen any harm to your teeth and save yourself from tooth enamel degradation [8]. By doing this, less liquid will come into touch with your teeth.
Lemon water also has the potential to make acid reflux and heartburn symptoms worse. The acidity of lemon juice can aggravate the lining of the stomach and esophagus, resulting in discomfort and digestive issues. Consult a doctor before consuming lemon water if you are sensitive to citric acid, which may be the case if you get acid reflux or heartburn.
There are many health advantages to drinking lemon water without a doubt, but there are also some risks. By sipping lemon water with a straw sparingly and then rinsing your mouth with water, you can lower the dangers. Before beginning a lemon water regimen, see your doctor if you have any health problems.
How to Make Different Recipes of Lemon Water?
Lemon water is a popular beverage choice for those seeking weight loss due to its low calorie and high vitamin value. You may make some quick and tasty variations on lemon water using these recipes:
- Traditional Lemon Water: Drink a warm glass of water with half a lemon juice in the morning, according to the traditional lemon water recipe. When you are hungry, perform this action. To enhance flavor, you can also add a sprinkle of cayenne or a drizzle of honey.
- Apple Cider Vinegar and Lemon: One tablespoon of ACV and one-half of a lemon’s juice should be dissolved in a glass of warm water to make lemon and apple cider vinegar water. To increase your metabolism, consume it on an empty stomach first thing in the morning.
- Lemon and Ginger: Add some fresh ginger slices to some hot water, let them steep for a few minutes, and then savor the flavor. The ginger water can be served warm or chilled after adding half a lemon.
- Lemon and Mint: Put some fresh mint leaves on sprigs, half a glass of lemon juice, and some water in a glass. Before straining and serving chilled, it should be given a few minutes to settle.
- Lemon and Cucumber: Add cucumber and lemon slices, both thinly sliced, to a pitcher of water. Drink it all day long after steeping it for several hours in the fridge to let the flavors meld.
- Natural Supplements: If you don’t want to make Lemon water then you can consider natural supplements that contain Lemon Juice in them such as Ikaria Lean Belly Juice.
Final Thoughts
Lemon water can be a beneficial technique to aid with weight loss. Also, Lemon extract has been demonstrated to have positive effects on glucose and fat metabolism, and it may aid in weight loss.
Lemon water is low in calories and helps you stay hydrated. Lemon water can be prepared to your preferences and enhanced with additional low- or no-calorie flavorings.
Make sure to mix lemon water with a balanced diet and exercise regimen if you’re interested in using it to lose weight.
When used in conjunction with a healthy diet and regular exercise, it may aid in weight loss and help you keep it off by improving your body’s ability to digest food, burn fat, get rid of toxins, suppress appetite, and retain water. To lessen the possibility of unfavorable side effects, you should try to include it in your regular routine after speaking with a licensed nutritionist.
+ 8 SOURCES
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- Carbonated beverage, cola, contains caffeine [pop, soda, soft drink] Nutrition Facts & Calories [Online] Available At: https://nutritiondata.self.com/facts/beverages/3986/2
- Orange juice, chilled, includes from concentrate Nutrition Facts & Calories [Online] Available At: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1973/2
- Kiszko KM, Martinez OD, Abrams C, Elbel B. The influence of calorie labeling on food orders and consumption: a review of the literature. J Community Health. 2014 Dec;39(6):1248-69. doi: 10.1007/s10900-014-9876-0. PMID: 24760208; PMCID: PMC4209007.
- Shetty P, Mooventhan A, Nagendra HR. Does short-term lemon honey juice fasting have effect on lipid profile and body composition in healthy individuals? J Ayurveda Integr Med. 2016 Mar;7(1):11-3. doi: 10.1016/j.jaim.2016.03.001. Epub 2016 May 18. PMID: 27297504; PMCID: PMC4910284.
- Lemon water benefits: Are there any? [Online] Available At: https://www.livescience.com/lemon-water-benefits
- 6 Evidence-Based Health Benefits of Lemons [Online] Available At: healthline.com/nutrition/6-lemon-health-benefits
- Bassiouny MA, Yang J, Kuroda S. Topographic and radiographic profile assessment of dental erosion. Part II: effect of citrus fruit juices on human dentition. Gen Dent. 2008 Mar-Apr;56(2):136-43. PMID: 18348369.
