Is Lemon Water Good For Weight Loss? How Does It Help You?

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Reviewed by Brittany Ferri, PhD

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Is Lemon Water Good For Weight Loss And Your Health

A pleasant and healthful beverage can be made by combining water with fresh lemon juice. However, is lemon water good for weight loss? Various publications have reported[1] that lemon water is able to promote digestion, mental clarity, and stamina. The assumption that it aids in fat burning has led to its inclusion in a variety of weight loss regimes.

Although the positive effects of lemon juice on satiety, hydration, and metabolism are supposed to aid in weight reduction, experts concur that plain water can deliver the same benefits without the negative side effects. But, you should not rely primarily on this combination for weight loss. There is no weight loss regimen that does not include a change in diet and an increase in physical activity. This post will teach you how to drink lemon water for weight loss and health benefits.

Is Lemon Water Good For Weight Loss?

It is likely that drinking water with lemon may not, on its own, result in a significant amount of weight loss. Nonetheless, it can be an efficient method of weight loss if it is combined with a nutritious diet and an exercise routine on a regular basis. It is a great idea to start the day with a glass of lemon water because it will help you feel more hydrated, improve your health, and contribute to your weight loss efforts. According to a number of studies, [2] conducted in the scientific community, drinking water on a consistent basis can assist with weight control by promoting feelings of fullness, reducing feelings of hunger, and speeding up the metabolic rate. People are sometimes encouraged to consume more water throughout the day by adding lemon to their water since it enhances the flavor of the water and makes it more fun to drink.

is lemon water good for weight loss

How Does Lemon Water Aid In Weight Loss?

The following are some of the various advantages of drinking lemon water for weight loss:

Lemon water may help to boost the body’s metabolism.

Lemon water’s metabolic-boosting qualities are due to the combination of lemon and water. A glass of lemon water every few hours will help you lose weight and boost your metabolism. Regular drinking of lemon water throughout the day increases lipolysis[3] . This leads to fat breakdown and consequent weight loss.

Lemon water is an effective calorie-cutting approach.

A glass of lemon water contains fewer calories than the same amount of fruit juice or soda. During dieting, consider switching water with a slice of lemon for juice to conserve calories without sacrificing flavor. By substituting a glass of lemon water for your daily glass of juice or can of soda, you might potentially avoid gaining 10 to 16 pounds over the course of a year.

Drinking a glass of lemon water before a meal has been found to suppress appetite[4] .

Drinking lemon water before each meal is an easy way to cut calories. Water consumption before, during, and after meals has been shown to promote satiety. When drank after meals, water and lemon water had the same effect on satiety.

Drinking Lemon Water Has Negative Effects

Lemon water’s low-calorie, vitamin C- and antioxidant-rich[5] nature makes it a great habit to cultivate. Yet, drinking lemon juice may have some drawbacks. 

The first negative effect of lemon water that consumers should be aware about is the possibility of tooth enamel degradation[6] . Lemon juice’s acidity can dissolve tooth enamel over time, causing discomfort and dental decay. The problem can be prevented by sipping lemon water through a straw and then cleaning the mouth with water.

Another disadvantage of lemon water is that it might aggravate heartburn and acid reflux. Lemon juice’s acidity can irritate the linings of the esophagus and stomach, causing discomfort and digestive difficulties. If you have sensitivity to citric acid, which may be the case if you suffer from acid reflux or heartburn, consult a doctor before drinking lemon water.

Excessive use of lemon water can result in the same dehydration symptoms as excessive consumption of plain water. While drinking lemon water might help you stay hydrated, too much of it can cause electrolyte imbalances[7] and more frequent urination, both of which can lead to dehydration. Lemon water should be used sparingly in conjunction with other hydration measures.

There is no doubt that there are several health benefits to drinking lemon water, but there are also some hazards. Reduce the risks by drinking lemon water with a straw in moderation and then rinsing your mouth with water. If you have any health concerns, you should check your doctor before starting a lemon water routine.

Lemon Water Recipes For Weight Loss

Lemon water is a common beverage choice for people trying to lose weight because of its low calorie level and high vitamin content. With these recipes, you can make some simple and delicious lemon water variations:

  • Lemon and Apple Cider Vinegar Water: Dissolve one tablespoon apple cider vinegar and half a lemon juice in a glass of warm water. Consume it first thing in the morning on an empty stomach to boost your metabolism.
  • Lemon and Cucumber Water: In a pitcher of water, combine thinly sliced cucumber and lemon slices. After steeping it in the refrigerator for a few hours to allow the flavors to develop, drink it throughout the day.
  • Lemon and Ginger Water: Put a few slices of fresh ginger in a glass of hot water, steep for a few minutes, and then enjoy the flavor. After squeezing half a lemon into the ginger water[8] , it can be served warm or chilled.
  • Lemon and Mint Water: In a glass, combine some fresh mint leaves on sprigs, half a lemon’s juice, and a glass of water. It should be allowed to settle for a few minutes before straining and serving chilled.
  • Classic Lemon Water: When you wake up in the morning, drink a glass of warm water with half a lemon juice. Do this action while you are hungry. You may also add a dash of cayenne pepper or a drizzle of honey to improve the flavor.

Ideal Time to Drink Lemon Water for Weight Loss

If you drink water with lemon before each meal, it may help you lose excess body weight by enhancing your sense of fullness, digestion, and metabolic rate. Yet, there is no “best” time of day to consume lemon water in order to promote weight loss.

Yet, a lot of people have discovered that beginning their day with a glass of water with a squeeze of lemon helps keep their bodies hydrated while also getting their metabolism going. It has been demonstrated[9] that consuming lemon water first thing in the morning can increase the pace of metabolism, and that consuming it prior to meals can reduce the amount of food that is consumed. This may be helpful in achieving one’s weight loss goals.

You may support your attempts to lose weight and stay hydrated by drinking water with lemon throughout the day. Be aware that in order to successfully lose weight, you need to do more than just drink lemon water; a healthy diet and regular exercise are also essential.

Conclusion

Lemon water has numerous health benefits. It may help you lose weight and keep it off by boosting your body’s capacity to digest food, burn fat, eliminate toxins, suppress appetite, and retain water when combined with a good diet and regular exercise. You should strive to incorporate it into your daily routine after consulting with a certified nutritionist to reduce the chance of negative side effects.

Frequently Asked Questions

How is lemon water made?

A refreshing lemon water beverage is produced by mixing water with freshly squeezed lemon juice.

Does lemon water aid with weight loss?

The consumption of lemon water is not a magical cure for weight loss, but it can be a helpful addition to an already healthy diet and lifestyle.

How does lemon water work to aid in weight loss?

Drinking lemon water before meals may aid in weight loss by making you feel fuller for longer.

Is it better to drink cold or hot lemon water?

Some people find warm lemon water more enjoyable, but there is no consensus on whether warm or cold lemon water is more helpful for weight loss.

How much lemon water is recommended to achieve weight loss?

There is no recommended amount of lemon water for weight loss, however drinking one or two glasses per day may be beneficial.

Is it safe to drink lemon water daily?

Although daily consumption of lemon water is likely harmless and may even have health advantages for most individuals, it is always wise to consult with your doctor just to be sure.

Are there any potential risks or side effects associated with lemon water?

While drinking water with lemon is normally healthy, some people may experience tooth erosion or gastrointestinal irritation due to the acidity.

When should I drink lemon water?

Lemon water is appropriate to consume at any hour. While some people drink it first thing in the morning to get their metabolism going and their bodies hydrated, others drink it anytime they need a pick-me-up during the day.

+ 9 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T. and Naito, M. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue. Journal of Clinical Biochemistry and Nutrition, [online] 43(3), pp.201–209. doi:https://doi.org/10.3164/jcbn.2008066.
  2. Thornton, S.N. (2016). Increased Hydration Can Be Associated with Weight Loss. Frontiers in Nutrition, [online] 3. doi:https://doi.org/10.3389/fnut.2016.00018.
  3. Tejpal, S., Wemyss, A.M., Bastie, C.C. and Klein-Seetharaman, J. (2020). Lemon Extract Reduces Angiotensin Converting Enzyme (ACE) Expression and Activity and Increases Insulin Sensitivity and Lipolysis in Mouse Adipocytes. Nutrients, [online] 12(8), p.2348. doi:https://doi.org/10.3390/nu12082348.
  4. Freitas, D., Boué, F., Benallaoua, M., Airinei, G., Benamouzig, R., Lutton, E., Jourdain, L., Dubuisson, R.-M., Maître, X., Darrasse, L. and Le Feunteun, S. (2022). Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI. European Journal of Nutrition, [online] 61(3), pp.1621–1636. doi:https://doi.org/10.1007/s00394-021-02762-2.
  5. Shetty, P., Mooventhan, A. and Nagendra, H.R. (2016). Does short-term lemon honey juice fasting have effect on lipid profile and body composition in healthy individuals? Journal of Ayurveda and Integrative Medicine, [online] 7(1), pp.11–13. doi:https://doi.org/10.1016/j.jaim.2016.03.001.
  6. Bassiouny MA;Yang J;Kuroda S (2021). Topographic and radiographic profile assessment of dental erosion. Part II: effect of citrus fruit juices on human dentition. General dentistry, [online] 56(2). Available at: https://pubmed.ncbi.nlm.nih.gov/18348369/ [Accessed 13 Mar. 2023].
  7. Heung-Sang Wong, S. and Chen, Y. (2011). Effect of a Carbohydrate-Electrolyte Beverage, Lemon Tea, or Water on Rehydration During Short-Term Recovery From Exercise. International Journal of Sport Nutrition and Exercise Metabolism, [online] 21(4), pp.300–310. doi:https://doi.org/10.1123/ijsnem.21.4.300.
  8. AL-ataby, I.A. and Talib, W.H. (2022). Daily Consumption of Lemon and Ginger Herbal Infusion Caused Tumor Regression and Activation of the Immune System in a Mouse Model of Breast Cancer. Frontiers in Nutrition, [online] 9. doi:https://doi.org/10.3389/fnut.2022.829101.
  9. Shimizu, C., Wakita, Y., Inoue, T., Hiramitsu, M., Okada, M., Mitani, Y., Segawa, S., Tsuchiya, Y. and Nabeshima, T. (2019). Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1). Scientific Reports, [online] 9(1). doi:https://doi.org/10.1038/s41598-019-40253-x.

ABOUT THE AUTHOR

Teresa Mboci
Pediatric Nurse, Nutritionist, and Wellness Author
A dedicated pediatric nurse with a passion for nutrition and wellness, Teresa has made it her mission to empower families with the tools and knowledge they need to promote optimal health and well-being in their children. With over 8 years of experience in the healthcare field and a background in nutrition, Teresa brings a unique perspective to the challenges facing families today. In her role as a pediatric nurse, Teresa has seen firsthand the impact that diet and lifestyle can have on a child's health, and in her writing, she shares her expertise and insights with a broader audience. Whether through her books, articles, or speaking engagements, Teresa is committed to helping families navigate the complexities of pediatric health and wellness with confidence and compassion.

ABOUT MEDICAL REVIEWER

Brittany Ferri, PhD
Occupational Therapist, Medical Reviewer
Brittany is the owner of a writing and consulting company called Simplicity of Health. She has written over 350 pieces of patient-facing content, published 4 books, created over 30 continuing education courses, and medically reviewed countless pieces of content for accuracy. Her media appearances include being quoted as a health expert in WebMD, Healthline, NBCNews, and Forbes.