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This article is about all lemon water – how it works, why it works and what you need to do to shed those kilos.
The “Lemon Water Weight Loss Hack” stands out as a popular method for shedding those extra pounds but how effective is it? It’s important to understand the underlying mechanisms when it comes to lemon water for weight loss.
Let’s delve into this subject and explore how lemons contribute to maintaining your overall health, promoting hydration and aligning with your weight loss objectives.
The power of lemons
Research into the historical use of lemons indicates they were first used for health in India, where they have been cultivated for over 2500 years. Subsequently, lemons found their way to North Africa and Spain before making their debut in America by 1493, courtesy of Christopher Columbus. Initially valued for their vibrant colour, lemons served a purely decorative item and were not initially consumed as food. However, it didn’t take long for ancient cultures to recognise their potent qualities and the rest is history.
Many people have inquired about the choice of lemons over alternatives like grapefruit or plums. The rationale lies in the fact that lemons possess a unique combination of qualities that make them an ideal fruit for weight loss. Lemons are low in calories, not inherently sweet, potentially cancer-fighting and beneficial for heart health. In addition to these advantages, consuming lemon water can freshen your breath, enhance digestion, and possibly contribute to a more youthful appearance.
How does lemon water help in weight loss?
- Lemon water kick starts your metabolism
Kickstarting your day with warm lemon water not only activates your metabolism through thermogenesis (where the body burns extra calories to generate heat) but also promotes better bowel movements, facilitating faster elimination of toxins. If you’re trying to accelerate your weight loss, making it a morning ritual is crucial. Consume your lemon water before any other food intake or daily activities. By doing so, you’ll experience a sense of fullness at the start of your day, reducing your chances of eating an unhealthy or rushed breakfast. The consumption of lemon water is particularly effective in boosting your metabolism, enhancing thermogenesis, and optimising mitochondrial function, which can lead to a roughly 30% increase in your body’s metabolic rate.
- Low in calories
Contrary to popular belief, lemons aren’t no-calorie, they are low calorie. Which means that you can effortlessly incorporate them into your water without a second thought. An average-sized lemon contributes approximately 17 calories. In comparison to juices and sodas, lemon water is significantly lower in calories. Squeezing the juice of half a medium lemon into a glass of water adds roughly 8 calories, whereas a glass of orange juice contains about 113 calories and a can of soda packs around 160 calories. Irrespective of your exercise or diet plan, integrating lemon water into your routine before meals has been shown to your lower calorie consumption and stimulate weight loss. Making the switch from juice or soda to lemon water can effectively reduce your daily calorie intake, aiding in weight loss.
- Makes you feel full
Lemons have long been utilised to assist in shedding those stubborn extra pounds and there’s a rationale behind it. This weight loss benefit can be partially attributed to the fruit’s fibre content, especially when the pulp is squeezed, creating a sense of fullness akin to the effect of apples. When you incorporate lemon juice into a sizable glass of water, you’ll undoubtedly experience an increased feeling of satiety. Drinking water, a practice often recommended in weight loss regimens, can promote fullness without adding calories. Given that lemon water is low in calories and rich in vitamin C, it can evoke a sense of fullness similar to plain water, aiding in the reduction of calorie intake.
- Keeps you hydrated
Maintaining proper hydration is a crucial aspect of being healthy, as water plays a vital role in transporting nutrients to your cells and expelling waste from your body. Often, our bodies struggle to differentiate between thirst and hunger, leading us to opt for a snack when what we truly need is a glass of water. Choosing lemon water as a beverage throughout the day can effectively curb those hunger pangs. Water not only provides energy but also regulates body temperature, lubricates joints and alleviates physical discomfort. Being adequately hydrated is also essential for weight loss.
- Increases fat loss
Studies indicate that incorporating lemons into your diet, particularly in the form of lemon water, can play a role in supporting your fat loss endeavours by promoting good digestion and ensuring sufficient hydration. The impact of Vitamin C, citric acid and polyphenols found in lemons can burn excess body fat. Lemon polyphenols, in particular, have been observed to enhance blood insulin, glucose and leptin levels, thereby reducing your insulin resistance. This suggests that the inclusion of lemon polyphenols in your diet may contribute to the suppression of body weight gain and the accumulation of fat.
Here are some other advantages of drinking lemon water:
- Detoxifies the body- Lemon water enables your liver to produce more bile and flush out toxins. Lemons also contain potassium, which helps replenish lost nutrients.
- Healthy beverage alternative: Lemon water minus sugar is a healthy, low-calorie and refreshing substitute for sugary drinks like soda and juices.
- Increases your immunity and overall health: The high antioxidant and Vitamin C content in lemons boosts your immunity and protects your body. Its anti-bacterial, antiviral and antiparasitic effects help your overall health as well.
- Reduces bad breath: Lemon works well against bacteria that causes bad breath.
How to make lemon water —
Mix 400ml of water and fresh lemon juice (2 lemons).
You can add a little honey to sweeten it but don’t overdo it (to keep the calories low.
Take your lemon water up a notch or two by adding a sprig or two of mint, lemon verbena, or lemon balm leaves, a couple of slices of cucumber (cucumber is low in calories) and 2-3 thin slices of ginger or turmeric root, or a sprinkle of ginger or turmeric powder.
Pro tip- If you want to take it up a notch, warm up your lemon juice and drink it like hot tea.
The final verdict —
The key takeaway regarding lemon water is that it can be effective, but it’s crucial to consume it in the right quantity and the right way. It’s most beneficial when consumed first thing in the morning, immediately after waking up.
For optimal results, it should complement a balanced diet and regular physical activity. Merely relying on lemon water without addressing other lifestyle factors won’t yield the desired benefits.
However, it’s important to recognise that lemon water is a helpful strategy but not a comprehensive weight loss solution on its own.