Does Lemon Water Actually Helps in Weight Loss and If Not What It Actually Does?

Lemons are fruits and fruits are generally healthy, but some of the claims about lemon water make it appear downright miraculous.

Lemons are generally healthy, as are most fruits. Specific health-promoting claims about lemon water, however, are built on very weak evidence.

If you’ve spent any significant amount of time perusing popular diet websites, chances are you’ve seen articles about the many benefits of lemon juice, or as frequently consumed, lemon water.

In recent years, lemon water has gone from a simple taste preference to a health trend thanks to a variety of personalities, celebrity doctors, and popular diets.


Lemon Nutritional Facts

One lemon weighing 58 grams (g) contains :

Gives around 17 calories of energy, with some amount of carbohydrates in It. Lemon also contains essential minerals like calcium, iron, magnesium, phosphorus, and potassium but in a negligible amount.

So from the mineral side, lemon is not very much rich in minerals.

Lemons rich in Vitamin C, they contain a moderate amount of Vitamin C almost 52% of RDA (recommended dietary allowances). Vitamin C gives most of the lemon benefits.

Lemons contain essential minerals like iron, zinc, magnesium but in a negligible amount. Lemons contain a decent amount of Vitamin C which gives most of its benefits. lemons are generally healthy, as are most fruits. Lemon juice contains small amounts of beneficial micronutrients and phytochemicals.


Does Lemon Water Actually Helps in Weight Loss

It isn’t rare for people to lose weight on “detoxification” diets that include lemon water.

On these diets, people attempt to detoxify their bodies by eating little (or fasting entirely) and drinking lemon water often mixed with other ingredients.

People can lose weight fast on such flash diets, but for the first couple of days that weight will be water rather than fat, and afterward, the weight loss (from fat and muscle) can easily be attributed to the caloric deficit.

But wait, why would drinking lemon water lead to a loss of water weight?

Answer: It doesn’t. What causes water loss is carbohydrate deprivation. To store one gram of glycogen in your liver and muscles, your body binds it to three grams of water, on average.

lemon water lose weight
People after realizing that lemon water doesn’t work

If your body isn’t getting enough carbs, your glycogen stores get depleted in one or two days — a sudden weight loss of several pounds. Once you resume eating normally, however, the glycogen and water come rushing back.

Finally, some experimental research in mice suggests that phytochemicals (compounds produced by plants) in lemon peels increase beta-oxidation of fatty acids and prevent obesity, but whether this translates to a notable effect of lemon juice in humans is anybody’s guess.

Though not studied as a weight-loss agent, a lemon-water cocktail with carbonated water and a non-caloric sweetener could serve as a low-calorie replacement for fruit juices or sugary sodas. You can easily mix such a cocktail yourself.

Lemon water has no unique, proven weight-loss benefit, but it may help you lose weight if it coaxes you into drinking more water (if you’re an older adult, drinking water before meals can result in your eating less).


What Does Actually Matters For Fat Loss?

So you clearly understand that lemon water does not promote fat loss but it’s just another market gimmick to sell detoxifying drinks so companies can make millions of dollars.

Caloric Deficit

What does it take to fat loss? or you may ask that what I need to eat for fat loss?

The answer is simple, when it comes to weight loss it doesn’t depend that what you eat, the only thing that depends is how much you eat.

lemon water lose weight
Health-conscious people after not losing any weight

In scientific terms, it is known as a caloric deficit, which means eating less than the required amount that your body needs.

For example: If A person’s maintenance calories are 2000 calories, for the fat loss he needs to consume fewer calories than maintenance. He should consume in a caloric deficit and should consume 1800 calories a day.

Eating Enough Protein

Protein helps in repairing, maintenance, and building new muscles. As you have read in the last article that the TEF or thermic Effect of Food is high in macronutrient Protein.

Satiety is considered as the feeling of fullness or satiation. How? Apart from its fast metabolism it helps you to increase the lean mass of your body and during eating it helps you to feel full(satiety)

Weight Training

Weight training is the most crucial part of weight loss, why?

As you know during weight loss your body is in caloric deficit it means your body needs to extract energy from body fats(adipose tissue) but some amount will be drawn from muscles also. so your body will break that muscle tissue, convert it into amino acids, and will use it for energy.

Weight training gives an external stimulus or environment for the muscle to maintain itself. If you are consuming enough protein and hitting the gym at least 4 times a week there are high chances that being in a caloric deficit you will be able to put some amount of muscles also. (newbie gains). and yes weight training doesn’t stunts your growth.

Cardio

Sometimes cardio may help to burn some extra calories. Not needed to start running like an athlete or to sprint daily. The most important thing is adherence(consistency). You can take a walk, also try to walk 6-10k steps a day. The only downfall is it takes a lot of time and other cardio options take a lot less.

lemon water lose weight
After reading all this, you are like “I will start from tomorrow”

So lemon water does not actually help in fat loss, weight loss comes from caloric deficit then taking further steps will lead to success. Weight training and eating enough protein are recommended during the fat loss to prevent muscle loss and proper functioning of the body. Cardio is also important for increasing lung efficiency and overall cardiovascular health.



Till now we all know that lemon water does not promote any direct or indirect benefit in fat loss. We also know that what it actually takes to lose that extra fat as I discussed above.

I highly recommend to checkout my article on how to set macros for fat lose loss, and how to do body recomposition.

Now I will be discussing some actual potential benefits of lemon water. Yes, lemon has some potential benefits on health other than fat loss. So if you want to learn more about that, stay connected till the end. Hope you enjoy it. 🙂


What Does Lemon Water Actually Good for?

lemon water has some of the potential little benefits in some conditions.


Lemon Water Helps Against Kidney Stones

Lemons contain a substantial amount of citric acid, also known as citric fruit. 

Calcium phosphate (CaP) and calcium oxalate (CaOx) are the two most common crystalline constituents of human urinary stones and are responsible for kidney stones.

By combining with calcium in the kidneys, citrate (a derivative of citric acid) can prevent the formation and reduce the growth of both calcium oxalate and calcium phosphate.

Studies suggest that, If your urine is low in citrate, you are at risk of developing kidney stones.

lemon water lose weight
People eating raw lemon after knowing its benefits

Studies have shown that 85 ml of lemon juice was shown to increase urinary citrate as much as a clinical dose of potassium citrate does.

The minimum effective dose for prevention is unknown, and lemon juice hasn’t been evaluated about stone size or clinical symptoms, but the rationale is there, at least.

Due to their citric-acid content, lemons should help in preventing the formation and reducing the growth of kidney stones. This effect hasn’t been explicitly tested, though, unlike the effect of potassium-citrate supplementation.


Replace Intra Workout Drinks

You may have seen commercials for a product called Vitamin Water.

Vitamin Water is marketed as a “great-tasting, healthy enhanced water that is packed with nutrients” as well as “…providing a perfect complement to everyone’s less-than-perfect diet…” However, a look at the ingredients reveals otherwise…

Vitamin Water is not simply water with added vitamins.

lemon water benefits in morning
People after taking intra-workout drinks

It contains 50 calories of sugar, which come in the form of crystalline fructose.

Now 50 calories of sugar by itself is generally no big deal, but the calories definitely add up if you consume multiple bottles of the product–which apparently many people do.

Moreover, fructose is lipogenic, meaning it preferentially promotes fat storage.

Given that the body has limited ability to store fructose as glycogen, gulping down several drinks could easily result in an increase in body fat.

More to the point, you would be much better served by taking a multi-vitamin/mineral complex to satisfy any additional micronutrient needs not met by the foods in your diet.

You can get a month’s worth of vitamins and minerals from a one-a-day supplement for what you would pay for a single bottle of Vitamin Water!


Save your money on Vitamin Water–the costs outweigh the benefits.

If you want to add taste to your water, squeeze in some lemon or lime. It’ll be better for your waistline and your wallet.

Lemon water can replace intra-workout drinks which are used for refueling energy levels during a workout. Most of the companies sell vitamin water as intra-workout drinks, there is nothing wrong in that but these so-called vitamin waters are addictive and will result in more calorie consumption. Better to squeeze lemon in water with some sugar in it.


Lemon Water Helps Feel Refreshing

Lemon water feels refreshing. But does it actually, physiologically, perk you up? Or is the refreshing feeling simply due to lemon water’s taste and aura of healthfulness?

A recurring claim is that the citrate in lemon contains a large number of negative ions and that negative ions can counterbalance an excess of positive ions in our environment.

This excess is blamed for various ills, including tiredness and bad mood.

In placebo-controlled human studies, depression was the only mood parameter that saw a statistically significant improvement from negative-ion exposure.

lemon water benefits in morning
People after drinking lemon water be like

 if inhaling negative ions can help people with depression and lemons contain some negative ions, it doesn’t follow that drinking lemon water will benefit your mood.

One way in which lemon water could potentially affect mood is if it remedies a vitamin C deficiency. Severe vitamin C deficiency, also known as scurvy, comes with severe emotional disturbances, and lemons were once prophylactic for sailors on long voyages.

Some preliminary evidence suggests that vitamin C can improve the mood of people with low levels of vitamin C, even if they don’t have scurvy.

But though lemon water contains vitamin C, so do many foods you should be eating. Moreover, lemon juice is very bitter, so you might have a hard time drinking enough to obtain a notable amount of vitamin C.

There is no direct evidence that lemon water can benefit your mood or your energy levels. All such claims are based on less-than-plausible extrapolations from studies on vitamin C, lemon-oil aromatherapy, and air ionizers.



Lemon Water May Reduces The Duration Of Colds

It is believed that Vitamin C (ascorbic acid) is useful for preventing and treating the common cold.

According to a meta-analysis, where Vitamin C supplementation is given during the onset of the cold.

It was found that Extra doses of vitamin C could benefit some patients who contract the common cold despite taking daily vitamin C supplements.

This claim is based mostly on lemon’s vitamin C content. The problem is, vitamin C doesn’t actually reduce the frequency of colds in every individuals.

lemon water benefits in morning
Vitamin C may reduce the duration of cold

But, Vitamin C can reduce the duration of colds, but only when supplemented consistently (i.e., not just after falling sick) in doses that are simply too high to obtain from lemons without getting a perpetual sour face.

Vitamin C is unable to reduce the frequency of colds in a healthy population. An athlete who frequently undergoes intense physical activity can expect to cut the risk of getting a cold in half. Taking 400-800 mg of vitamin C a day is said to be more effective in treating a cold.

Other chemicals in lemon, however, may positively influence the immune system. A rat study found that limonene(found in pees of citrus fruits, used to make medicine) could improve the ability of phagocytes to do their job.

Vitamin C may help in reducing the duration of cold but only when supplemented consistently. Some other compounds like limonene can also help improve the immune system indirectly.


Does lemon water have any negative effects?

The acidic nature of lemon juice may soften the enamel of your teeth, leading to their erosion. At the very least, you should avoid brushing your teeth soon after drinking lemon water.

Besides the fact that a large amount of lemon juice can be jarring to the palate, one concern is worth mentioning: the erosion of tooth enamel.

lemon water benefits in morning
The only negative effect of lemon water

Chewing sugar-free gum could be a good idea, on the other hand, since doing so helps neutralize plaque acidity (probably by increasing salivation).

The only known negative effect of lemon water is its erosive effect on tooth enamel.



Lemons are just fruits, and fruits are healthy

Like any other fruit, lemon has a unique phytochemical profile. It also distinguishes itself by its acidity, high citrate content, and low sugar content.

The amount of micronutrients you’ll get from a tolerable amount of lemon juice is small, however, and too many health claims are based on studies testing high-dose phytochemicals found only in small amounts in lemons.

Yet those phytochemicals are there, and together, and in conjunction with the phytochemicals in other plant foods, they make lemons a valuable option in healthy diets.

Although there isn’t a lot of research on the health effects of lemons, lemon juice (preferably with the pulp) may be worth including in your diet simply to increase the diversity of potentially beneficial phytochemicals you consume.



Takeaways

Lemons contain essential minerals like iron, zinc, magnesium but in a negligible amount. Lemons contain a decent amount of Vitamin C which gives most of its benefits. lemons are generally healthy, as are most fruits. Lemon juice contains small amounts of beneficial micronutrients and phytochemicals.

Lemon water has no unique, proven weight-loss benefit, but it may help you lose weight if it coaxes you into drinking more water (if you’re an older adult, drinking water before meals can result in your eating less).

So lemon water does not actually help in fat loss, weight loss comes from caloric deficit then taking further steps will lead to success. Weight training and eating enough protein are recommended during the fat loss to prevent muscle loss and proper functioning of the body. Cardio is also important for increasing lung efficiency and overall cardiovascular health.

Due to their citric-acid content, lemons should help in preventing the formation and reducing the growth of kidney stones. This effect hasn’t been explicitly tested, though, unlike the effect of potassium-citrate supplementation.

Lemon water can replace intra-workout drinks which are used for refueling energy levels during a workout. Most of the companies sell vitamin water as intra-workout drinks, there is nothing wrong with that but these so-called vitamin waters are addictive and will result in more calorie consumption. Better to squeeze lemon in water with some sugar in it.

There is no direct evidence that lemon water can benefit your mood or your energy levels. All such claims are based on less-than-plausible extrapolations from studies on vitamin C, lemon-oil aromatherapy, and air ionizers.

Vitamin C may help in reducing the duration of cold but only when supplemented consistently. Some other compounds like limonene can also help improve the immune system indirectly.

The only known negative effect of lemon water is its erosive effect on tooth enamel.



References

One thought on “Does Lemon Water Actually Helps in Weight Loss and If Not What It Actually Does?

  1. It’s nicely done and written Suman!!!
    I really enjoyed reading it. Had to face problem understanding the science stuff but still got to know a lot of things about lemon water and weight loss🌸😊

    Like

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