Is Lemon Juice Good For Weight Loss

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You want to lose weight but are confused by the different diet trends. Is lemon juice good for weight loss? If yes, how much lemon juice should you drink? What do you mix the lemon with and when should you drink it? We answer these questions in this article.

Nutrition Facts of Lemon

Lemons include many vitamins and nutrients that can provide a boost to your body:

  • Vitamin C: Lemons are a good source of Vitamin C, which promotes immunity, battles infection, heals wounds, and more. One lemon provides about 31 mg of Vitamin C, according to the U.S. Department of Agriculture’s FoodData Central. The recommended daily intake is 90 mg for men and 75 mg for women.
  • Calcium: Lemons contain calcium, which is important for muscle function, hormone secretion, vascular contraction, and more.
  • Potassium: Lemons have potassium, which helps muscles and nerves work properly.
  • Folate: Also found in lemons, folate fights against spinal birth defects and helps in red blood cell formation.

Benefits of Lemon Juice for Your Body

In addition to its properties as a beauty treatment and health aid, there are many other uses for lemons. Whether you enjoy the fruit alone or with your morning tea, here are just a few reasons to embrace lemons and their juice:

Relieves a sore throat.

Warm water mixed with honey and lemon is a popular home remedy for people with sore throats. The mixture can provide soothing benefits for a sore throat during cold season. The Vitamin C in lemons also can help in the effort.

May prevent and help fight cancer.

Studies have shown lemons may have anti-cancer benefits. The chemical makeup of lemons can help prevent the development of oral tumors, according to one study. Others have linked citrus fruits and their juices to antitumor effects.

Even chemicals in citrus fruits’ peels have been linked as potential anticancer agents.

Prevents kidney stones.

Lemon juice is shown to help prevent kidney stones by raising the urine’s citrate levels. Citrate binds to calcium, which helps keep kidney stones from forming.

Aids in digestion.

The peel and pulp of lemons contain an soluble fiber called pectin. It promotes the production of digestive enzymes in the liver, helping eliminate waste from your body.

Fiber-rich fruits can also help promote regularity, lessening your risk of constipation.

Helps regulate blood sugar.

Eating fruit high in fiber can help keep your blood glucose in line, helping to prevent increases. This can lower the risk of diabetes, or it can help people with diabetes manage their condition.

Promotes weight loss.

The pectin in lemons and their juice helps you feel fuller for longer, which will make your weight loss much more manageable.

Studies show that an increase in fiber intake, especially from low-density sources like fruit, can lead to lower body weight and fat.

Helps clear skin.

Lemons have natural antibacterial qualities and alpha hydroxyl acids, like many over-the-counter acne medications. They can brighten, exfoliate, and help remove blackheads. Lemon has also been known to possibly help halt bad breath and get rid of dandruff when applied to the scalp.

The Vitamin C in lemons also promotes collagen synthesis, another boost to your skin.

How to Add Lemon Water to Your Day

Lemon water in the morning.

If you like to add lemon juice to your water to improve the taste or another reason, there is no right or wrong method. Diluting lemon juice in water can start the day right. Just a cup or two of warm water and lemon juice can improve digestion and reduce heartburn, while stimulating the production of stomach bile and acid. Lemon juice and water also serves as a good substitute to coffee as it can give you the same energy boost without the jitters or midday crash.

Lemon water in the evening.

Combining warm water with lemon before bed, especially after a heavy or spicy meal, can help with digestion and help you sleep.

However, you should try to avoid drinking too much water before bed because it might make you get up during the night to go to the bathroom. This can hurt your ability to get a full night’s sleep.

When you drink lemon water, use a straw or brush your teeth right after because lemons can weaken your teeth enamel.

“The quantity of lemon water recommended varies by person,” says Tessa Wellmon, RD, a registered dietician at UPMC Hamot. “Somebody without ill effects could consume several glasses a day. But if you have been told it is affecting the enamel of your teeth or you notice it causing heartburn, it would be in your best interest to use it sparingly and make sure you are diluting it with a larger volume of water.”

Healthy Ways to Use Lemons and Limes

Add a Dash of Flavor

Add a Dash of Flavor

Whether you squeeze the juice into water or onto a tasty fish dish, these tangy citrus treats provide you with the same vitamins and minerals as other citrus fruits. The best part: They do it with less sugar.

Keep Wrinkles at Bay

Keep Wrinkles at Bay

It’s all that vitamin C, which is also known as ascorbic acid. Your body can’t create it, so you have to get it from food. It helps make collagen, which keeps your skin springy and full. Without enough, it’ll start to wrinkle. Sure, that’s also a natural part of aging, but you can slow it down with the right vitamins and nutrition. 

Rev You Up

Rev You Up

Thiamin and riboflavin, part of a group of vitamins called B complex, turn your food into the energy you need. They also help the cells in your body to grow and do their jobs. Just one medium sized lemon or lime gives you a small portion of what you need every day.

Serve Up Antioxidants

Serve Up Antioxidants

Vitamin C, flavonoids, phenolic acids, essential oils, and coumarins are all plentiful in lemons and limes. They’re part of a team of superhero substances called antioxidants. They band together to fight the bad guys — free radicals — which damage your cells and lead to diseases and other health problems.

Help Your Baby Grow

Help Your Baby Grow

They have a small amount of a B vitamin called folate. It helps little ones form in the womb. Cells use it to divide to make more cells. It also creates genetic material in both your bodies that tells your baby’s cells how to build their body. 

Kill Nasty Bugs

Kill Nasty Bugs

Their high acid content adds the perfect sour bite to your salad greens. It also helps kill salmonella bacteria that might be on your food, your cutting board, or your kitchen counter. That might be the difference between a pleasant evening and a long, long night. Don’t plan on scrubbing the bathroom with it, but if you want to make sure your greens are clean, a half vinegar, half lemon juice mix should zap most of the bacteria in about 15 minutes.

Lower Blood Pressure

Lower Blood Pressure

Both the juice and the peel of lemons or limes can do the trick. Squeeze some in your water before and after you go for a walk. You may get more benefit from each. Talk to your doctor if you take blood pressure drugs or other meds. Citrus can interfere with them. Never adjust medication unless the doctor tells you to.

Prevent Cancer

Prevent Cancer

While there’s no evidence that lemons or limes can fight cancer you already have, they’re full of antioxidants that may help keep you from getting it in the first place. This is particularly true for cancer of the liver, bone, stomach, breast, and colon.

Pump Up Your Heart

Pump Up Your Heart

It’s all about those flavonoids. Work more of them into your life and you’re less likely to get heart disease. That’s partly because they help keep the fats and sugars in your blood at healthy levels. Too much of either is bad for your blood vessels.

The Lemon Juice Diet

What’s the theory?

The best way to lose weight and keep it off is to eliminate toxins from the body and keep your liver and digestive system healthy. In particular, poor digestion hinders weight loss by stopping the body getting the nutrients it needs to burn fat and by causing a build up of toxins in the bloodstream that slows down metabolism. That’s where lemon juice and peel comes to the rescue. Adding these ingredients to our diet will help to improve our digestive system and encourage our liver to function at its best.

What does the diet involve?

You start with a 24-hour mini-detox. This involves drinking four glasses of homemade lemonade and lots of filtered water with added lemon peel. The lemonade is made from lemon juice, filtered water, maple syrup or cinnamon and a pinch of cayenne pepper, the latter of which adds flavour and reportedly speeds up the elimination of toxins. In addition, you are allowed to eat fruit, organic yogurt, unsalted nuts and seeds, pulses, vegetables and fish.

After the 24-hour detox, there’s a seven-day diet plan to follow. Each day introduces a new principle as follows:

  • Day 1 – Drink lemon juice with filtered water first thing every morning and six to eight glasses of filtered water throughout the day to stimulate your digestive system.
  • Day 2 – Eat five portions of fruit and veg a day to boost vitamin C intakes, reportedly one of the most important nutrients for fat metabolism and weight loss. Apparently, the juice of one lemon and using the peel in cooking counts as one serving!
  • Day 3 – Balance blood sugar levels by sprinkling 2tsp of lemon juice over meals or by using the peel and juice in cooking. This will apparently help to prevent insulin swings. In addition, eat regularly (including breakfast), include protein-rich foods with each meal and eat the right carbs, especially those that are rich in fibre.
  • Day 4 – Cut down on sugar by avoiding processed and sugary foods.
  • Day 5 – Forget about following a low-fat diet, although the diet recommends that only 20-25 percent of calories should come from fat, which actually makes it a low-fat diet (health experts in the UK recommend that for good health no more than 33 percent of calories should come from fat). Fat should come from heart healthy unsaturates such as nuts, seeds and oil-rich fish. Saturates and foods containing trans fats are out.
  • Day 6 – Eat lots of fresh whole foods such as veg, fruit, wholegrains and pulses, although it’s better to skip wholegrain carbs at night to help reduce calories and prevent bloating.
  • Day 7 – Know your digestion do’s and don’ts – follow good lifestyle habits such as chewing properly, sitting down to eat, reducing stress, avoiding eating when tired, switching off the TV at mealtimes and waiting 20 minutes before eating more.

After the 24-hour detox and 7-day plan, you continue to keep eating like this. Ultimately, booze, coffee, chocolate, fizzy drinks, sugar and processed foods are off limits, red meat is limited and it’s recommended that you buy organic where possible and eat more raw foods.

What can I eat in a typical day?

First Thing:

Glass of lemon juice diluted with warm water.

Breakfast:

Fruit salad with live yogurt and 2tbsp oats and a 300ml glass of soya or organic milk.

Morning Snack:

8 unsalted almonds and a glass of fruit juice diluted with water.

Lunch:

Homemade vegetable soup with 2 slices wholegrain bread filled with salad and grated cheese.

Afternoon Snack:

2 oatcakes with 1tbsp cottage cheese and tomatoes.

Dinner:

Grilled fish, tofu or chicken with lemon and olive oil dressing and stir-fried veg with 1tsp sesame seeds. Plus baked peaches with cinnamon and a hot citrus drink.

Potential Risks of Lemon Juice

Because lemon juice has such potent ingredients, you should consult with your doctor before taking it or any other supplement. Consider the following before drinking lemon juice:

Citrus Allergies

If you’re allergic to grass pollen or other citrus fruits like oranges, grapefruit, or limes, you may also be allergic to lemons. The most common reactions are itching, burning, or swelling of the mouth and throat. Some people can experience headaches or gastrointestinal distress.

May Erode Dental Enamel

There have been cases of dental erosion in people who consume lemon juice in large amounts. The natural acids found in lemon juice can erode dental enamel if consumed too frequently.

Can Cause Migraines

Lemon juice is high in tyramine. If you are sensitive to tyramine, drinking lemon juice can trigger migraine headaches.

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