Lemon water is often touted as a simple yet powerful drink that can boost weight loss. Proponents claim that adding lemon to water not only makes it tastier but can help you shed extra pounds. This article examines whether science backs up the purported benefits of cold lemon water for weight loss.
What is lemon water?
Lemon water is simply the juice from lemons mixed with water. The amount of lemon juice added can vary based on personal preference. Some people use the juice from half a lemon in 12 ounces (350 ml) of water. Others mix the juice of 1–2 lemons into a liter or quart of water.
People often drink lemon water cold, but it can be enjoyed warm as well. Some also add other ingredients like mint, cinnamon, apple cider vinegar, turmeric, or ginger.
Note that lemon water is different from lemonade. Lemonade is much higher in calories and sugar since it combines lemon juice with sweeteners and water.
Summary: Lemon water is water mixed with lemon juice. It can be enjoyed hot or cold.
Weight loss claims
There are several alleged ways that lemon water may promote weight loss:
Increasing water intake
Some claim that drinking lemon water can help you drink more water. Staying well hydrated is important for health and can aid weight loss and maintenance.
Replacing high calorie beverages like juice or soda with lemon water can help reduce calorie and sugar intake, which may facilitate weight loss.
Boosting metabolism
Some sources claim that compounds in lemon, including vitamin C and antioxidants, can increase metabolism and energy use, ultimately enhancing weight loss. However, no evidence directly supports this.
Suppressing appetite
Proponents assert that lemon water can help keep you full due to its high content of pectin fiber. Though animal and lab studies link pectin to appetite reduction, no human research supports this.
Aiding digestion
Lemon juice contains citric acid, a weak acid that may aid digestion by stimulating the production of stomach acid. Improved digestion could enhance feelings of fullness.
That said, research on this effect is lacking.
Summary: Lemon water is claimed to aid weight loss by increasing water intake, boosting metabolism, curbing appetite, and improving digestion. However, these purported effects are not well supported by research.
Water and weight loss
Replacing calorie-rich drinks with water is an effective weight loss strategy.
Sugary beverages like soda, juice, sports drinks, and sweetened coffee and tea are incredibly high in calories. For example:
- 1 cup (240 ml) of cola: 140 calories
- 1 cup (240 ml) of orange juice: 110 calories
- 1 cup (240 ml) of sweetened iced tea: 115 calories
Too many of these high calorie drinks can easily sabotage a diet.
However, plain water contains zero calories. Substituting water for sugary drinks significantly reduces calorie intake, which is key for shedding pounds.
What’s more, drinking water increases fullness and boosts metabolism slightly, although the metabolism-boosting effects are minimal.
Study findings
Several studies show that increased water intake can aid weight loss:
- Drinking 17 ounces (500 ml) of water 30 minutes before eating resulted in 44% greater weight loss over 12 weeks compared to a control group in a small study in 41 older adults.
- Obese adults who drank 17 ounces (500 ml) of water before meals lost 2 pounds (0.9 kg) more over 12 weeks than a control group in a randomized controlled trial in 84 people.
- In a 1-year study in overweight adults, drinking 17 ounces (500 ml) of water prior to meals resulted in about 5 extra pounds (2.3 kg) of weight loss compared to a control group.
- Older adults who drank 16 ounces (450 ml) of water before breakfast lost an extra 3.5 pounds (1.6 kg) over 12 weeks compared to a control group in a study in 57 people.
In summary, evidence indicates that plain water — not lemon water specifically — can promote weight loss when substituted for sugar-sweetened beverages.
Lemon nutrition
Lemons are a citrus fruit native to Asia but now grown worldwide. Their tart taste comes from citric acid and small amounts of malic acid.
Lemons are low in calories and provide lots of vitamin C:
| Nutrient | 1 raw lemon | % Daily Value |
|---|---|---|
| Calories | 17 | 1% |
| Protein | 0.5 grams | 1% |
| Carbs | 5 grams | 2% |
| Sugar | 1.5 grams | 2% |
| Fiber | 0.7 grams | 3% |
| Vitamin C | 35.7 mg | 40% |
Lemons also provide small amounts of folate, potassium, magnesium, and copper.
Pectin fiber
Lemons are a moderately good source of fiber, providing 2.8 grams per 3.5 ounces (100 grams).
The main fiber in lemons is pectin. Soluble fibers like pectin can increase feelings of fullness by slowing digestion and stomach emptying.
However, lemon only provides a small amount of pectin. You would have to drink a lot of diluted lemon juice to get a large amount of pectin.
Additionally, research indicates that other soluble fibers like guar gum and psyllium are much more effective than pectin for weight loss.
Thus, the pectin in lemon water is unlikely to have a meaningful impact on appetite or weight control.
Vitamin C
Lemons are packed with vitamin C, providing about 31 mg per ounce (30 ml).
Vitamin C is a potent antioxidant that may benefit immune function, skin health, iron absorption, and collagen production.
Some sources claim vitamin C assists weight loss. However, no studies support this alleged benefit.
Overall, lemons can provide vitamin C and small amounts of fiber — but these nutrients won’t significantly impact weight.
Other downsides to lemon water
Drinking lemon water is generally safe. However, a few caveats exist:
Blood sugar
The natural sugars in lemon juice may slightly impact blood sugar levels. While this effect is minimal, it may be problematic for people with diabetes.
Dental erosion
Lemon juice is very acidic, with a pH around 2. This acidity can erode tooth enamel over time, increasing the risk of decay.
However, diluting the juice in water — as in lemon water — significantly reduces the risk.
Heartburn
The acidity of lemon juice means it could cause heartburn in some people, especially when consumed undiluted or in large amounts.
Medication interactions
Lemon juice can slightly enhance or delay the absorption of certain medications, including:
- Some antibiotics
- Blood pressure medications
- Pain relievers like aspirin
Speak with your healthcare provider if you regularly take medications that may interact with citrus fruit or juice.
The bottom line
Lemon water will likely not lead to significant weight loss.
There’s little evidence that lemon water boosts metabolism, suppresses appetite, or aids digestion and fullness in ways that could promote substantial weight loss.
Nonetheless, lemon water is a tasty, low calorie alternative to sugary drinks that can hydrate the body and provide antioxidants.
Simply replacing high calorie beverages with plain or lemon water is an easy way to reduce calorie intake and potentially lose weight over time.
At the end of the day, lemon water is just water with some lemon flavor and vitamin C added. While it provides a few health benefits, its effects on weight are minimal to none.
Drinking lemon water instead of sugary beverages can promote weight loss — but plain water is likely just as effective.