Ask a Dietitian: Does Lemon Water Encourage Weight Loss?

When the taste of plain water simply isn’t cutting it, switching to lemon water is undeniably a tasty alternative to try. But taste isn’t the only reason people are talking about the benefits of drinking lemon water for weight loss (if that’s one of your goals). We sought the advice of some of the best dietitians in the industry to see whether or not the claims are founded in reality. According to some studies, drinking water with lemon can help you lose weight, keep your body hydrated, and enjoy a host of other health benefits, including the protection of your teeth.

Lemon Water Benefits

1. Drinking water with lemon helps you maintain your body’s water balance: If you want to increase the amount of water you drink during the day, try adding a little touch of lemon to your water. This is a significant accomplishment since adequate hydration is critical to the function of a wide variety of bodily systems, including the maintenance of healthy muscles, the regulation of temperature, and many others. If drinking water with lemon helps you keep hydrated, then it is unquestionably a positive thing.
2. Lemon water is a good source of vitamin C. Vitamin C is an essential antioxidant that has a wide range of positive effects on our bodies, such as improving our ability to absorb iron from the food we eat, maintaining a healthy heart, and assisting in the production of collagen and the repair of damaged skin. According to Rifkin, adding [lemon] to your water is one way to assist enhance the amount of this essential antioxidant that you consume.
3. Drinking water with lemon may improve digestion: If you have a meal with food, drinking water with lemon before or during the meal may help your body digest the food more efficiently. According to Ayurveda, the sister study of yoga, the sour flavor of lemon increases the release of bile before a meal. This is something that Vettel claims. In addition, as we get older, “the acidity of our stomach decreases,” and as a result, drinking lemon water may be an effective digestive aid, according to Sharpe.
4. Lemons, like a great number of other plant-based foods, are loaded with phytonutrients:

According to Sharpe, “these phytonutrients contain potent antioxidants that help protect the body from disease.”

5. Drinking water with lemon in it may reduce the likelihood of you developing kidney stones. Lemons, like many other fruits, contain a high concentration of citric acid and citrate. 2 These are essential because they not only help stop kidney stones from forming but also help break up stones that have already begun to form. Daily consumption of four ounces of lemon juice diluted in two liters of water is recommended as a method of disease prevention by the medical staff at UC San Diego Health.

The Repercussions of Constantly Consuming Lemon Water

In most cases, drinking water with lemon does not have any adverse effects on one’s health; nonetheless, it may cause acid reflux in some individuals. According to Vettel, some people, such as those who are hypersensitive to histamine, may just develop an allergy for citrus fruits.

Too much lemon water can be harmful to your teeth because citric acid, which is found in lemons, can erode the enamel that covers your teeth and helps protect them from cavities. According to Rifkin, the most significant risk that lemon eating poses to dental health is acid erosion. If the lemon juice is diluted with an adequate amount of water and/or if you drink plain water in between glasses of lemon water, you will be able to lessen the potential adverse effects that lemon juice may have on the health of your teeth.

A further remedy proposed by Vettel, which we appreciate, is to safeguard your teeth by using a straw when drinking lemon water.

Is It True That Drinking Lemon Water Helps You Lose Weight?

We are sorry to be the ones to break the bad news, but drinking water with lemon in it does not contain any unique components that aid in weight loss. Having said that, it is still a generally healthy choice for a drink, especially if you reach for a glass of lemon water instead of a more sugary option like juice or soda. In particular, this is true if you drink it instead of a glass of lemon water. This is explained in a clear and concise manner by Sharpe: She believes that if you swap out your morning glass of orange juice for a glass of water with lemon in it, this could potentially help you lose weight over time. However, there is no evidence that directly links the use of genuine lemon juice and water to weight loss.

Simply said, if you make lemon water your go-to beverage throughout the day, you could notice that you no longer consume as many calorically dense and sweet beverages as you did before. According to Rifkin, consuming sufficient amounts of water might increase feelings of fullness, which in turn may lead to a reduction in the amount of food that is consumed between meals and during meals.

There is one very crucial point to bear in mind about this topic, and that is the fact that the majority of the advantages that are associated with drinking lemon water are also associated with drinking water and staying hydrated in general, and not only drinking lemon water. According to Sheri Vettel, a registered dietitian at the Institute for Integrative Nutrition, “Lemon water can promote satiety before meals, is virtually calorie-free, and may have metabolic benefits—all of which can support a healthy weight.” Lemon water also has the potential to have metabolic benefits. It is essential to keep in mind that these advantages are not restricted to the use of lemon water alone; rather, they are also gained from drinking plain water.

How to Make Lemon Water Part of Your Daily Routine

Because everyone’s body and tastes are unique, nutritionists typically advise drinking lemon water in a manner that is most comfortable for the individual. If you find that it encourages you to consume more water, Sharpe recommends that you put some in each of the water bottles you drink from during the day. If you can’t handle the taste of lemon water, there’s no need to push yourself to drink it simply because you’ve heard it’s good for you. She also adds there’s no reason to drink lemon water if you don’t enjoy it, so if you can’t stomach the taste of lemon water, there’s no reason to drink it.

How to Make Lemon Water for the Most Flavor and Health Benefits Possible

When creating lemon water, you can use any kind of lemon you choose, but you should be careful not to add too much lemon juice to the water. Lemon water is known to help prevent stomach upset. According to Rifkin, the maximum amount of lemon that should be added to an 8-ounce cup of water is half of a lemon. “Keeping in mind the health of your teeth,” It’s not a problem at all if you want to dilute this amount of lemon juice by adding some additional water. Nutritionists recommend drinking filtered water whenever possible because it can help lower the number of contaminants that are present in your drinking water. Similarly, organic lemons are a good option to consider if you want to cut down on the number of pesticides that are found in the food you eat.

If you want to give your lemon water a little more kick, consider adding some fresh basil, mint, or any other kind of herb for a different take on the classic taste combination. According to Vettel, a refreshing drink made with mint, lemon, and water is an excellent way to beat the heat of summer.

The Takeaway

Even while drinking water with lemon does not contain any components that expressly assist weight reduction, it is a much better option for your body than drinking sugary teas, sodas, juices, or energy drinks. If you consume large quantities of these beverages on a regular basis, switching to water with lemon could help you shed some pounds. Drinking water with lemon is associated with a number of health benefits, one of which is weight loss. These benefits include an increase in hydration, vitamin C, and phytonutrients. Remember that lemons are acidic, which might make your teeth sensitive if you eat too many of them. Dietitians and dentists agree that the best way to avoid this is to drink through a straw or to add no more than half a lemon for every eight ounces of water.