Lemon water has become the internet's newest favorite morning drink. But is it really as beneficial as some people claim?
On TikTok, people say drinking lemon water has helped them detox, get rid of acne, and, most popularly, lose or control weight.
A video viewed more than 14 million times promises that within a week of drinking lemon water, people will notice “increased calorie burning, potentially aiding weight management” as well as better focus, more energy and an increased The immune system will be visible. ,
Apart from its simplicity, it has also been endorsed by celebrities like Gwyneth Paltrow and Miranda Kerr. As a result, lemon water has become popular as a must-have drink for people who are interested in losing weight or improving their health.
But should lemon water really be your drink of choice if you want to control your weight? Or is this another pseudo-wellness trend that isn't worth it?
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Starting the day with a glass of lemon water has become a popular morning habit for many people, even before the first sip of coffee.
“It's not entirely clear where this hack originated, but drinking lemon water is an old folk remedy that has evolved over time,” explains Melissa Mitri, RD, a Connecticut-based registered dietitian and nutrition writer. Health,
Making lemon water is relatively simple: Cut a lemon, juice it, and add it to a glass of water. Lemon water served hot, cold, or at room temperature is also a great way to get a taste of the sourness without adding sugar.
Although lemonade is not a new trend, it has become especially popular in the last decade or so.
“When a 2008 Japanese study linked the antioxidants in lemons to less weight gain [in mice], public interest in this practice increased,” explained Mitri. Some people believe that the acid in lemons “breaks down” fat cells. However, there is little evidence to support this theory.
Drinking lemon water is a great way to add more hydration to your day, and lemons can be a good source of antioxidants, vitamin C and small amounts of magnesium, riboflavin, vitamin B-6 and more. However, experts agree that this mixture will not help everyone lose weight.
“Lemon water is no better than regular water for weight management,” Samantha Turner, MPH, RDN, registered dietitian and owner of Oakstone Health & Nutrition, tells SELF. Health,
“There is no research that suggests lemon water is better than plain water for weight loss,” Mitri said. “In general, drinking more water increases satiety, reduces weight and maintains a healthy metabolism.”
Research has shown that drinking more water increases fat breakdown and reduces food intake. Increasing hydration has also been linked to healthy body composition – a 2019 study found that, as water consumption increased, body weight, body fat mass, and waist circumference decreased.
Although there is no research specifically supporting any purported benefits of lemon water, lemon juice itself may be beneficial.
The acidity of lemon juice has been linked to a positive effect on the body's glycemic response, or how the body's blood sugar levels fluctuate after eating carbohydrates.
A 2021 study found that participants who drank 250 milliliters of lemon juice (about a cup) had less of a rise in blood sugar after eating a slice of bread than those who drank the same amount of tea or water. .
The results of this study also showed that lemon juice increased both gastric secretion and emptying rate, which may help with weight loss. This may indicate that lemon water is a healthy drink after a meal, but more data is needed.
In addition to its acidity, lemon also contains vitamin C, and depending on how much you add, it may provide some benefits.
In human and rat studies, higher vitamin C intake was associated with a lower risk of metabolic syndrome, which refers to elevated waist circumference, blood sugar, blood pressure, triglycerides and/or lower “good” cholesterol. According to the researchers, this suggests that taking adequate amounts of vitamin C through supplements or food may help relieve some of these symptoms.
The bottom line is that, at the moment, there is a lack of strong data to support the idea that lemon water can cause more weight loss than plain water.
However, it's important to drink enough water, so jumping on the lemon water trend should generally be safe and healthy.
,[Lemon water] “Water can help provide additional flavor and help reduce the amount of sugar-sweetened beverages consumed, which can help with better weight management,” Turner said.
Lemons aren't the only way to get vitamin C or add flavor to water – if people don't enjoy lemon water (or if they have a vitamin C high) they can also try other vitamin C-rich fruits like strawberries, kiwis and oranges. Can consume. Don't have lemon at hand)
And drinking lemon water should be combined with other healthy habits for weight loss or management. “When consumed along with building better nutrition habits rich in fruits, vegetables, whole grains, lean proteins, nuts and seeds, as well as regular exercise, it can help with better weight management,” Turner said.
If you're interested in trying lemon water, it's important to keep a few things in mind. If lemon is consumed in large quantities, the high acidity of lemon can destroy tooth enamel. To reduce this risk, consider drinking lemon water through a straw and then rinsing with plain water.
Additionally, people with gastroesophageal reflux disease (GERD) or a similar condition may find symptoms such as heartburn or chest pain worsen when eating citrus fruits like lemon.
As with any dietary change, it is always advisable to consult a health care professional to make sure you are making choices that support your individual health needs.