“Spring diet with lemon: Lose your pounds this fast,” or “How the 7-day lemon water diet works” – with headlines like these, lifestyle media outlets claim that you can effortlessly reduce weight by drinking lemon juice or lemon water. The fact is, however: Weight loss with lemon juice alone is a myth. While lemon water contains only about 2 calories per glass and the vitamin C it contains can support energy metabolism, there is no evidence that increased vitamin C intake additionally boosts fat burning. However, the following effects of lemon water can support your weight loss efforts:
How lemon water supports weight loss
- Feeling of satiety: Due to its taste and the intake of liquid, lemon water can provide a slight feeling of fullness and thus curb the appetite somewhat. However, it is not a substitute for a balanced, low-calorie diet.
- Metabolic stimulation: Citric acid can stimulate the production of gastric juice and thus support digestion. A well-functioning metabolism is a prerequisite for healthy weight loss. However, there is no evidence that increased vitamin C intake through lemon juice additionally boosts fat burning.
- Increased fluid intake: Lemon water can motivate you to drink more, which is generally health-promoting for healthy individuals. Furthermore, lemon water can be a low-calorie alternative to sugary drinks if you find plain water too bland.
Facts and studies on lemon water for weight loss
There is no convincing scientific evidence that lemon juice alone has a significant effect on weight loss. There are some studies suggesting that lemon water in combination with an adapted diet and exercise can support weight loss, but the effect of the lemon juice itself is minimal to non-existent. Here is an excerpt from available studies.
A frequently cited Korean study of 84 overweight, premenopausal women found that lemon water had a positive effect on insulin resistance, body fat, and the risk of cardiovascular disease. However, this study investigated the effectiveness of the so-called “Lemon Detox Diet.” For this, the participants consumed only maple syrup and lemon juice for 7 days, the second group followed a juice diet, and another did not change their eating habits (control group).
An Indian study showed that nursing students who drank lemon water twice daily lost 1-4 kg after 3 weeks. However, their diet was not monitored.
In another study, drinking 500 ml of water before meals helped participants lose about 2 kg, independent of lemon juice.
In summary, while there is some evidence that lemon water in combination with other measures can promote weight loss, there is no convincing evidence that lemon juice itself has a significant effect on weight loss. However: With around 50 mg of vitamin C, just one lemon covers the daily requirement of vitamin C and can thus strengthen the immune system and have an anti-inflammatory effect.
The nutritional values of the lemon
The average nutritional values of a lemon (per 100g) are:
| Calories | 29 kcal |
| Carbohydrates | 2 g |
| Sugar | 2 g |
| Fat | 0.3 g |
| Protein | 1 g |
| Vitamin C | 53 mg |
| Potassium | 138 mg |
| Calcium | 26 mg |
| Iron | 0.6 mg |
Conclusion on the trend of losing weight with lemon water
Lemon water is low in calories and healthy, making it an ideal drink for people who want to reduce their weight. Drinking a glass of lukewarm water with a squeeze of lemon juice in the morning, for example, is healthy in any case. However, beyond that, lemon juice or lemon water does not directly lead to weight loss and is no substitute for a low-calorie diet and exercise.
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