How Lemon Water Could Help You Lose Weight, According to Dietitans
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."
Drinking enough water is essential to maintaining good health—make it lemon water, and you may add a few bonus points to that achievement. Lemon water’s health benefits splash from head to toe and touch on weight loss, immunity, and more. “Digestive function, skin health, kidney function, and regulating body temperature all require adequate fluid intake,” Devon Wagner, R.D.,a nutritionist at The Ohio State University Wexner Medical Center previously told Prevention.
Meet the Experts: Michelle Cardel, Ph.D., R.D., chief nutrition officer at WeightWatchers, Dawn Menning, M.S., R.D., program director for digital health at Nutu App, Susan M, Kundrat, M.S., R.D.N., author of Eat Move Groove, and Trista Best M.P.H., R.D.N., registered dietitian at The Candida Diet.
Below, registered dietitians explain how adding a squeeze of citrus to a few glasses a day can help you reach specific wellness goals.
Hydration
“Not everyone enjoys drinking plain water, adding a lemon may help you drink more water and stay better hydrated,” says Dawn Menning, M.S., R.D., program director for digital health at Nutu App. Hydration “helps facilitate nutrient transport, digestion, and keeps your energy levels up,” adds Michelle Cardel, Ph.D., R.D., chief nutrition officer at WeightWatchers.
Weight loss
Does lemon water help you lose weight? To be clear: Lemon water is not a weight loss drug or standalone method of weight loss. However, drinking it may help you lose weight, indirectly. “By substituting a sugar-sweetened beverage with lemon water, it will cut the calories to zero,” says Menning. “For example, a 12-ounce soda swapped for 12-ounce lemon water will save 160 calories.”
Staying hydrated with lemon water may also help you consume fewer calories overall. “It can be difficult to assess whether we are hungry or thirsty,” says Susan M, Kundrat, M.S., R.D.N., author of Eat Move Groove. “So, drinking fluids that boost your hydration may help lower total calorie intake during the day.”
You may also be motivated to be more active, Kundrat says, as the hydration boost may help with energy levels. “You could burn more fat by getting up and moving more often,” she adds. “It’s all connected.”
Vitamin C
“Lemons are a good source of vitamin C, an antioxidant that helps protect the body’s cells from damage,” Menning explains. “Vitamin C supports immune function, helps in the production of collagen, and helps the body absorb iron.”
Digestion
“Lemon water has been shown to support weight loss by improving insulin resistance and digestion,” says Trista Best M.P.H., R.D.N., registered dietitian at The Candida Diet. “Drinking lemon water in the morning acts also as a laxative when you drink it warmed.”
Kidney stones
If you’re prone to kidney stones, you may benefit from making lemon water a regular part of your drink rotation, says Best. The citric acid content helps to prevent kidney stones.
Side effects
There are two main side effects to drinking too much lemon water:
Weakened tooth enamel: The acidity in lemon can wear away the protective surface of the teeth, says Menning.
Acid reflux: If you have a sensitive stomach, it may react to the high acidity of lemon juice, especially if you put a large amount of it in your water, resulting in acid reflux or stomach issues. “If you’re dealing with this, you may want to consider diluting it or drinking less lemon water overall,” says Cardel.
The bottom line
“Drinking one to two cups of lemon water daily is considered safe and healthy,” says Menning. Cardel adds that it can definitely be refreshing, “but it’s not a magical detox solution.” In other words, it’s important to pair it with a variety of other nutritious foods and beverages to maintain a balanced diet and overall wellbeing.
You Might Also Like
