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Is it true that water with lemon burns fat?
Lemon water is a beverage made from water mixed with fresh lemon juice. It can be enjoyed either hot or cold.
This type of water is often claimed to have various health benefits, including improving digestion, enhancing focus and increasing energy levels.
It’s also said to help promote weight loss and is a popular part of many diets.
Lemon water is generally a very low-calorie beverage.
Assuming you squeeze the juice from half a lemon into water, each glass of lemon water will contain just six calories (1).
For this reason, if you swap out higher-calorie beverages like orange juice and soda for lemon water, then this can be an excellent way to cut calories and help with weight loss.
For example, one cup of orange juice (237 ml) contains 110 calories, and a 16-ounce (0.49-liter) bottle of soda contains 182 calories (2, 3).
Replacing even just one of these beverages per day with a glass of lemon water could reduce daily calorie intake by 100–200 calories.
Some evidence even shows that drinking low-calorie beverages with meals could decrease the number of overall calories consumed in the meal.
In one study, 44 women ate lunch with either a beverage that contained calories or one that did not. Researchers then measured the calories consumed.
They found that drinking calorie-containing beverages like sugar-sweetened soda, milk and juice with a meal did not make people compensate by eating less. Instead, the total calories consumed increased, due to the calories from the beverage (
Though lemon water is not calorie-free, it is low enough in calories that it could produce a similar effect and help decrease calorie intake.
SUMMARY:Lemon water is low in calories. Drinking it instead of higher-calorie beverages could help contribute to weight loss.
From carrying nutrients to cells to transporting waste out of the body, drinking enough water to stay hydrated is a critical component of health.
Maintaining adequate hydration is essential in everything from regulating body temperature to improving physical performance (
Some evidence also suggests that staying hydrated can aid in weight loss.
Research indicates that increased hydration may increase the breakdown of fats and enhance fat loss (
Staying well-hydrated may also help reduce water retention, which can cause symptoms like bloating, puffiness and weight gain (
Since the majority of lemon water is made up of water, it can help with maintaining adequate hydration.
SUMMARY:Drinking lemon water could help you stay hydrated, which reduces water retention and may increase fat loss.
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Studies show that drinking enough water can potentially help increase your metabolism.
Researchers suggest that good hydration enhances the function of mitochondria, a type of organelle found in cells that helps generate energy for the body (
This leads to an increase in metabolism, which may lead to subsequent weight loss.
Drinking water has also been shown to increase metabolism by inducing thermogenesis, a metabolic process in which calories are burned to produce heat.
In one study, 14 participants drank 16.9 ounces (0.5 liters) of water. Drinking water was found to increase their metabolic rate by 30% for 30–40 minutes (
Another study looked at the effects of drinking water in 21 overweight children. Drinking 0.3 ounces of water per 2.2 pounds of body weight (10 ml/kg) increased metabolism by an impressive 25% for 40 minutes (
Research on lemon water specifically is limited. However, because water is the main ingredient, it likely carries the same metabolism-boosting benefits as regular water.
SUMMARY:Studies show that drinking water could increase metabolism by enhancing mitochondrial function and inducing thermogenesis.
Drinking water is often recommended as a fundamental part of any weight loss regimen, as it can promote satiety and fullness without adding calories.
A 2008 study looked at the effects of water on calorie intake in 24 overweight and obese older adults.
The study revealed that drinking 16.9 ounces (0.5 liters) of water before breakfast decreased the number of calories consumed in the meal by 13% (
Another study found that drinking water with a meal decreased hunger and increased satiety during the meal (
Because lemon water is low in calories and can promote fullness in the same way as regular water, it can be an effective way to help reduce calorie intake.
SUMMARY:Regular water and lemon water can help promote satiety and fullness, which may decrease calorie intake and lead to weight loss.
Due to its potential beneficial effects on metabolism, satiety and hydration, some evidence suggests that water (including lemon water) could enhance weight loss.
In one study, 48 adults were assigned to two diets: a low-calorie diet with 16.9 oz (0.5 liters) of water prior to each meal or a low-calorie diet with no water before meals.
At the end of the 12-week study, participants in the water group had lost 44% more weight than participants in the non-water group (
Other research suggests that increasing water intake could help stimulate weight loss, independent of diet or exercise.
A 2009 study measured water intake in 173 overweight women. It found that greater water intake was associated with a greater loss of body weight and fat over time, regardless of diet or physical activity (
Though these studies focus specifically on regular water, the same results most likely apply to lemon water as well.
SUMMARY:Some studies suggest that drinking regular water or lemon water could increase weight loss, regardless of diet or exercise.
Lemon water comes with a lot of potential benefits, from promoting hydration to increasing satiety.
However, it’s important to note that these benefits all come from its main ingredient — water.
Lemon water does contain some additional nutrients from the lemon juice, such as vitamin C and antioxidants, but these are unlikely to have any effect on your weight.
Additionally, the alkalizing effect of lemon juice has no clear effects on weight.
All that being said, lemon water may have some benefits for preventing kidney stones, due to the acids it contains (
SUMMARY:Lemon water may be beneficial for weight loss, but has no added benefits over regular water.
Lemon water is a highly customizable beverage and can be tailored based on personal preference.
Recipes usually call for the juice from at least half a lemon mixed with a glass of water. To add more flavor, try adding in a few other ingredients.
A few fresh mint leaves or a sprinkle of turmeric are delicious and healthy ways to spice up a glass of lemon water.
Many people prefer to start their day with a refreshing glass of lemon water, but it can be enjoyed at any time of day.
It can also be consumed hot, like tea, or with a few ice cubes added for a cool and invigorating drink.
Despite claims that lemon water has greater benefits when consumed at certain temperatures, there is little evidence to support that it makes a difference.
SUMMARY:Lemon water can be customized based on personal preference, and it can be enjoyed hot or cold at any time of day.
Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss.
However, lemon water is no better than regular water when it comes to losing fat.
That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.
In this way, it could potentially help promote weight loss and improve health.
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7 Ways Your Body Benefits from Lemon Water
Overview
Lemon water is all the rage these days.
Many restaurants serve it routinely, and some people start their day with lemon water instead of coffee or tea. There’s no doubt lemons are delicious, but does adding them to water make you healthier?
Much of the evidence supporting lemon water’s health benefits is anecdotal. Little scientific research has been done specifically on lemon water, but research exists on the benefits of lemon and water separately.
Here are ways your body may benefit from lemon water.
According to the Food and Nutrition Board, general guidelines say that women should get at least 91 ounces per day and men should get at least 125 ounces. This includes water from food and drinks.
Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances water’s flavor, which may help you drink more.
Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals. You’ve probably heard that vitamin C may help prevent or limit the duration of the common cold in some people, but studies are conflicting.
Vitamin C may reduce your risk of cardiovascular disease and stroke, and lower blood pressure.
While lemons don’t top the list of citrus fruits high in vitamin C, they’re still a good source. According to the
Research has shown that polyphenol antioxidants found in lemons significantly reduces weight gain in mice that are overfed in order to induce obesity.
In these mice studies, the antioxidant compounds also offset the negative effects on blood glucose levels and improved insulin resistance, the two main factors in the development of type 2 diabetes.
While the same results need to be proven in humans, anecdotal evidence is strong that lemon water supports weight loss. Whether this is due to people simply drinking more water and feeling full or the lemon juice itself is unclear.
Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun. How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles. A 2016 laboratory study showed that a citrus-based drink helped prevent the development of wrinkles in hairless mice.
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Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm or hot lemon water when you wake up may help get your digestive system moving.
Ayurvedic medicine says the sour lemon taste helps stimulate your “agni.” In ayurvedic medicine, a strong agni jump-starts the digestive system, allowing you to digest food more easily and helping to prevent the buildup of toxins.
Have you ever rubbed a lemon on your hands to get rid of the smell of garlic or some other strong odor? The same folk remedy may apply to bad breath caused by eating foods with strong smells such as garlic, onions, or fish.
You might avoid bad breath by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva and water also helps prevent a dry mouth, which can lead to bad breath caused by bacteria.
The citric acid in lemons may help prevent kidney stones. Citrate, a component of citric acid, paradoxically makes urine less acidic and may even break up small stones. Drinking lemon water not only gets you citrate, but also the water you need to help prevent or flush out stones.
In order to reap any health benefits of lemon water, you need drink it consistently, and you need more than just a single wedge of lemon in your mug.
When making lemon water, always use fresh lemons rather than artificial lemon from a bottle.
To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. To make the drink as healthy as possible, use filtered water and organic lemons.
Infuse more flavor or add a health boost to lemon water by adding:
- a few springs of mint
- a teaspoon of maple syrup or raw honey
- a slice of fresh ginger
- a dash of cinnamon
- a sprinkle of turmeric
You can also add slices of other fresh citrus fruits such as limes and oranges, or cucumber slices. Always wash the produce well before slicing and using.
Having lemon ice cubes on hand is a great way to add lemon to your water fast. Simply squeeze fresh lemon juice into ice cube trays and freeze. Drop a few cubes into a glass of cold or hot water as needed.
You can start your morning with a mug of warm lemon water, and keep a pitcher of water infused with a few sliced lemons in your refrigerator to drink throughout the day.
Lemon water is generally safe to drink, but there are a few potential side effects to be aware of.
Lemon contains citric acid, which may erode tooth enamel. To limit the risk, drink lemon water through a straw, and rinse your mouth with plain water afterwards.
When it comes to heartburn, lemon water can go either way. The citric acid may cause heartburn in some people. Others experience relief from heartburn, as lemon juice becomes alkaline, reducing acidity in digestion. Only experimenting can tell its effect on you.
Some people report more frequent trips to the bathroom when drinking lemon water. Although vitamin C is often believed to be a diuretic, something that increases the amount of urine you produce, evidence doesn’t show that vitamin C from natural sources like lemons has diuretic effects.
If you experience the need for extra bathroom breaks while drinking lemon water, it’s more than likely caused by increased water intake.
Research shows lemon water has many potential health benefits. Aside from those, adding lemon to your water may help you drink more throughout the day and keep you hydrated. Staying hydrated is critical to good health, so lemon water is pretty much a win-win.
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
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