It's obvious that some small changes in our lifestyle can have a big impact on weight loss. One of these changes may be drinking lemon water to lose weight. Wondering if it really works? Here is what science says!
Why use lemon water for weight loss?
Drinking lemon water for weight loss is not about replacing meals with this drink or staying hungry during the day. It is simply a matter of exchanging your caloric drinks for a low calorie lemon water.
How to prepare lemon water?
Lemon water is prepared by mixing lemon juice in warm or cold water. You can also add lemon zest.
What are the benefits of lemon water for weight loss?
There are so many benefits to including lemon water in your diet:
- Lemon water is low in calories
- Lemon water is very low in calories and sugar. Thus, 100 g of this citrus fruit represents about 28 calories.
1- Lemon water can boost your metabolism
Drinking more water can boost your metabolism and burn more calories. According to a study published in Journal of Clinical Endocrinology and Metabolism, healthy male and female participants saw their metabolism increase by 30% after drinking 2 cups of water. This lasted between 10 and 40 minutes after drinking water. The scientists concluded that by stimulating the metabolism, drinking 8 cups of water a day can result in burning an additional 96 calories a day.
Research also shows that some plant compounds in lemon help with weight loss. According to a study published in the Journal of Clinical Biochemistry and Nutrition, polyphenols found in lemons help prevent or reduce weight gain. In addition, lemon water certainly makes the water more attractive to drink because it gives it more flavor.
2- Drinking lemon water gives you a sense of satiety
Drinking lemon water can provide a feeling of satiety, especially if you add lemon zest to your water. The latter contains a fiber called pectin. It is a soluble fiber that expands in the stomach, helping you feel full longer and eat less.
3- Drinking lemon water keeps you hydrated
Water provides a feeling of satiety and helps to better eliminate toxins and waste from the body. Good hydration also contributes to weight loss. According to a study published in Frontiers in Nutrition, an increase in hydration can increase fat breakdown and increase weight loss.
4- Drinking lemon water helps digestion
Lemon contains citric acid that has the same molecular structure as the digestive juices released by the stomach, which can help your digestion, and therefore help your body better absorb the nutrients in the lemon and help you to lose weight. The faster the absorption of nutrients, the better the metabolism, and vice versa.
5- Lemon water improves mood and reduces stress (which indirectly makes it easier to lose weight)
Lemon scent has been shown to reduce stress and help improve mood. According to a study published in Psychoneuroendocrinology the smell of lemon has shown a positive effect on mood by reducing stress.
6- Lemon water boosts your immunity
Lemon is rich in vitamin C which is an essential nutrient for immunity. According to a study published in Annals of Nutrition and Metabolism, a sufficient intake of vitamin C can help reduce the severity and duration of infections.
Caution :
- The acidity of lemon juice can damage the enamel of your teeth, so it is recommended to rinse your mouth after drinking lemon water.
- Lemon juice is not recommended for people with citrus allergy and people with ulcers and heartburn.
