Is drinking water with lemon really the secret to successful weight loss or is it just another myth? Can we really rely on this popular practice to help us lose pounds, or are the claims too optimistic?
Lemon water - does it help with weight loss, yes or no?
The practice of drinking water with lemon goes back a long way and many people use it as a home remedy for various problems. In recent decades, however, the habit has experienced a resurgence in popularity, largely due to its supposed weight-loss effects.
What does the science say about lemon water and its effect on weight loss?
The simplicity of making water with lemon - lemonade - squeezing lemon juice into a glass of water - is certainly one of the reasons for its popularity. Regardless of the serving temperature, this drink is refreshing and contains no added sugars.
Lemons they are rich in antioxidants, vitamin C, magnesium, riboflavin and vitamin B6, which makes them among the valued fruits in the diet.
Japan research from 2008 suggested that the antioxidants in lemons could have the effect of reducing fat storage in mice. However, such a finding cannot be directly transferred to humans.
Many studies have shown that increased hydration has a positive effect on metabolism and can lead to less food intake, which indirectly supports the weight loss process. However, there is no specific evidence that the addition of lemon juice further accelerates these effects.
Interestingly, a 2021 survey revealed that individuals who are consumed 250 milliliters of lemon juice after a meal, experienced less rise in blood sugar compared to those who drank tea or water. This suggests that lemon water may have certain benefits in blood sugar regulation.
Vitamin C, found in lemon is known for its many benefits. Some studies suggest that a higher intake of vitamin C may reduce the risk of developing metabolic syndrome, which includes an increase in waist circumference, increased blood sugar, blood pressure, triglycerides and reduced "good" cholesterol. This means that supplementing with vitamin C could help reduce some of these symptoms.
Although lemon water has some health benefits, mainly due to its content of vitamin C and antioxidants, there is no solid evidence, in order to speed up the weight loss process by itself. The best approach to weight loss is still based on a balanced diet and regular physical activity.
Lemon water can be a refreshing addition to your daily routine, however we should not expect miraculous results without other healthy habits. A combination of drinking lemon water, a healthy diet and regular exercise is the key to effective weight management.
