There have been many claims about the effectiveness of drinking lemon water in the mornings to effect weight loss. But are these claims true? Can lemon water actually help you lose weight?
Yes, it absolutely can! In the light of evidence pertaining to the effectiveness of lemons in improving digestion and helping the body regulate the absorption of sugar, lemons can certain help you lose weight. That’s not all, Vitamin C also helps the body absorb calcium into fat cells which helps flush fat from these cells.
How does lemon water help with weight loss?
It’s amazing how a simple fruit like a lemon can be so effective in helping the body regulate its metabolism and sugar absorption, in a manner that helps you lose extra weight.
The secret lies in the citric acid content in a lemon. Let’s look into this in details.
1.) Lemon water boosts metabolism and helps your body burn fat faster!
Lemons are rich in citric acid, so when you take a glass of lemon juice in plain warm water first thing in the morning, you introduce healthy natural digestive aid into your stomach.
The citric acid, from lemons, end up interacting with the other acids and enzymes in your digestive tract which results in a healthy and problem free digestion. Lemon juice also aids bile production in the stomach which is essential for breaking down fats.
For best results, drink lemon or lime juice mixed with lukewarm water (no sugar) around 15 to 25 minutes before you eat breakfast. You can also repeat this for your other meals. Drinking lemon juice after a meal or along with a meal is okay too. Although, the best way to do this is to have it before a meal.
For ever more benefits, add a few drops of ginger juice and a pinch of turmeric powder to the mix.
2.) Lemon water plus lemon zest helps lower absorption of sugars and prevents fat accumulation
It has been studied that lemon peels contain many polyphenols that can help you lower the absorption of sugars from the food and also help you in losing weight. They are also good for preventing fat accumulation and weight loss.
So to make your lemon water even more effective, consider adding a little lemon zest or even crushed lemon peels to it.
And yes, if you are wondering, it’s perfectly safe to eat lemon peels. Just make sure to wash the lemons thoroughly before consuming.
Note: Avoid peels if you have kidney related issues.
3.) Lemon water is high in Vitamin C which helps burn fat quickly!
A research done at Arizona State University indicated that people with lower Vitamin C levels may be more resistant to fat loss.
The study concluded that presence of Vitamin C helps oxidize 30% more fat during a moderate exercise such as walking or jogging as opposed to the lack of it.
This is why people who stock up on foods that are high in vitamin C, such as lemons, oranges, grapes and kiwi fruit, are less likely to gain weight in comparison to people whose intake of Vitamin C is on the lower side.
Drink a glass full of diluted lemon juice in the mornings followed by moderate exercise and you will start seeing results within a week!
4.) Lemon water improves calcium absorption helping your body burn more fat!
It is well proven that lemon juice accentuates the acidity of the digestive system and this helps the body in the absorption of calcium from the foods you eat. This calcium is then stored up in the fat cells.
It has been studied that the more the calcium content in a fat cell, the more its ability to burn fat.
Along with lemon juice, consider eating calcium rich foods like sardines, spinach, kale, turnips, oranges, broccoli, sesame seeds, almonds, cheese and watercress, to name a few, to reap maximum benefits.
5.) Lemon water increases your body’s alkalinity giving you more energy to exercise and lose weight
Research conducted by University of Alberta indicates that an alkaline diet highly beneficial to the body.
Lemon water contains citric acid and hence you might think that it increases the acidity in your body. But in reality, the reverse is true. Once the nutrients from lemon are fully digested and absorbed in the blood stream, it has an alkalizing effect.
Typically, we tend to eat foods that are high in acidic content. Even beverages like tea and coffee have acidifying effects. To have a healthy body, we need to balance foods that increase acidity with foods that increase alkalinity in the blood stream. This is where foods like lemons come into play.
Lemons help neutralize the acidic content in our blood stream and help the body maintain a healthy PH balance. You will feel more energized and healthy. And this means, you will be motivated to exercise and shed those extra pounds faster!
6.) Lemon water reduces your stress levels and hence helps in weight loss
Believe it or not, stress can actually lead to weight gain.
If you find yourself being constantly stressed out then that could be a major reason why you are not able to shed weight effectively.
But fear not, lemons are your friend and they can help reduce your stress levels too.
Studies have found that Vitamin C prevents production of cortisol. Cortisol is a stress hormone that the body releases in response to stress. Constant presence of this hormone in the blood stream can have an array of negative health effects that includes increase in blood sugar levels and weight gain.
Lemons are rich in Vitamin C and can help you beat stress and thereby indirectly help your weight loss efforts.
7.) Lemon water reduces inflammation in your body aiding weight loss
Inflammation in your body can make your body look bulky. Inflammation can also prevent your body from functioning at its optimal capacity making you feel tired all the time. Lemons contain powerful antioxidants that can help lower inflammation in your body helping in your weight loss journey. Vitamin C in itself has powerful antioxidant properties.
Also, research indicates that adding a few drops of lemon juice to your green tea can double it’s antioxidant properties!
How and when to drink lemon water for maximum weight loss?
The best time to drink lemon water is in the morning. Drink some lukewarm water first thing in the morning to clear your body of toxins. Follow this with lemon water. You can also continue to drink lemon water at regular intervals throughout the day.
You can also consider adding lemon peels or lemon zest to your lemon water. Doing so will not only add a mild flavor to the water but also aid weight loss as mentioned earlier in this article.
Is it safe to drink lemon water everyday?
Yes, it’s perfectly safe to drink lemon water on a daily basis. Just make sure not to drink too much of it. As with everything, moderation is the key.
How much lemon water should you drink in a day?
As a thumb rule, go no more than one whole lemon a day (which will produce around two ounces of juice) and make sure to dilute the lemon juice with enough water. Every ounce of lemon juice should be diluted with 15 to 20 ounces of water. Drink around 10 ounces of lemon water at one time and continue to do so at different times of the day.
Also, as mentioned earlier, lemons contain citric acid that can erode tooth enable, so a safer way to drink lemon water is to drink using a straw. You can rinse your mouth afterward or follow up with a glass of plain water.
Are there any possible side effects to drinking lemon water?
As long as you drink lemon water in moderation, there are no side effects except those mentioned earlier. For one, drink using a straw and rinse your mouth later to prevent erosion of your tooth enamel. Secondly, dilute the juice with enough water. Lemon peels should be avoided by anyone who has kidney related issues.
If you are serious about weight loss, then you need to befriend the lemon. Lemon water helps you lose weight naturally and helps your body improve its immunity and digestion as a bonus.
Have you been drinking lemon water? Have you seen any benefits? Please let us know in the comments below.