Lemon For Weight Gain

Last Updated on November 7, 2022 by

If you are still on a mission to lose all the extra pounds you gained during the summer, then it is time to take a break. Losing weight is not only about exercises and dieting. It is also about your lifestyle and what you eat every day. Eating healthy can be boring sometimes and it takes patience to maintain such kind of diet.

Lemon can be used in cooking (I like lemonade, although I often make it too sour), but it is also good for your health. Kids should get enough vitamin C and the best source of vitamin C is fruits and vegetables, especially citrus fruits. Lemons are great for weight gain. They help with your digestion and hydration. Lemons are natural diuretics and liver protectors. Drinking lemon water in the morning can boost weight loss, improve digestion and reduce bloating. Here’s how to prepare homemade lemon juice.

Lemon For Weight Gain

Lemon water is a beverage made from water mixed with fresh lemon juice. It can be enjoyed either hot or cold.

This type of water is often claimed to have various health benefits, including improving digestion, enhancing focus and increasing energy levels.

It’s also said to help promote weight loss and is a popular part of many diets.

Lemon Water Is Low in Calories

Lemon water is generally a very low-calorie beverage.

Assuming you squeeze the juice from half a lemon into water, each glass of lemon water will contain just six calories (1).

For this reason, if you swap out higher-calorie beverages like orange juice and soda for lemon water, then this can be an excellent way to cut calories and help with weight loss.

For example, one cup of orange juice (237 ml) contains 110 calories, and a 16-ounce (0.49-liter) bottle of soda contains 182 calories.

Replacing even just one of these beverages per day with a glass of lemon water could reduce daily calorie intake by 100–200 calories.

Some evidence even shows that drinking low-calorie beverages with meals could decrease the number of overall calories consumed in the meal.

In one study, 44 women ate lunch with either a beverage that contained calories or one that did not. Researchers then measured the calories consumed.

They found that drinking calorie-containing beverages like sugar-sweetened soda, milk and juice with a meal did not make people compensate by eating less. Instead, the total calories consumed increased, due to the calories from the beverage (4Trusted Source).

Though lemon water is not calorie-free, it is low enough in calories that it could produce a similar effect and help decrease calorie intake.

SUMMARY:

Lemon water is low in calories. Drinking it instead of higher-calorie beverages could help contribute to weight loss.

It Can Keep You Hydrated

From carrying nutrients to cells to transporting waste out of the body, drinking enough water to stay hydrated is a critical component of health.

Maintaining adequate hydration is essential in everything from regulating body temperature to improving physical performance (5Trusted Source).

Some evidence also suggests that staying hydrated can aid in weight loss.

Research indicates that increased hydration may increase the breakdown of fats and enhance fat loss (6Trusted Source).

Staying well-hydrated may also help reduce water retention, which can cause symptoms like bloating, puffiness and weight gain (7Trusted Source).

Since the majority of lemon water is made up of water, it can help with maintaining adequate hydration.

SUMMARY:

Drinking lemon water could help you stay hydrated, which reduces water retention and may increase fat loss.

Drinking Lemon Water May Boost Metabolism

Studies show that drinking enough water can potentially help increase your metabolism.

Researchers suggest that good hydration enhances the function of mitochondria, a type of organelle found in cells that helps generate energy for the body (6Trusted Source).

This leads to an increase in metabolism, which may lead to subsequent weight loss.

Drinking water has also been shown to increase metabolism by inducing thermogenesis, a metabolic process in which calories are burned to produce heat.

In one study, 14 participants drank 16.9 ounces (0.5 liters) of water. Drinking water was found to increase their metabolic rate by 30% for 30–40 minutes (8Trusted Source).

Another study looked at the effects of drinking water in 21 overweight children. Drinking 0.3 ounces of water per 2.2 pounds of body weight (10 ml/kg) increased metabolism by an impressive 25% for 40 minutes (9Trusted Source).

Research on lemon water specifically is limited. However, because water is the main ingredient, it likely carries the same metabolism-boosting benefits as regular water.

SUMMARY:

Studies show that drinking water could increase metabolism by enhancing mitochondrial function and inducing thermogenesis.

Lemon Water Can Make You Feel More Full

Drinking water is often recommended as a fundamental part of any weight loss regimen, as it can promote satiety and fullness without adding calories.

A 2008 study looked at the effects of water on calorie intake in 24 overweight and obese older adults.

The study revealed that drinking 16.9 ounces (0.5 liters) of water before breakfast decreased the number of calories consumed in the meal by 13% (10Trusted Source).

Another study found that drinking water with a meal decreased hunger and increased satiety during the meal (11Trusted Source).

Because lemon water is low in calories and can promote fullness in the same way as regular water, it can be an effective way to help reduce calorie intake.

SUMMARY:

Regular water and lemon water can help promote satiety and fullness, which may decrease calorie intake and lead to weight loss.

It Could Increase Weight Loss

Due to its potential beneficial effects on metabolism, satiety and hydration, some evidence suggests that water (including lemon water) could enhance weight loss.

In one study, 48 adults were assigned to two diets: a low-calorie diet with 16.9 oz (0.5 liters) of water prior to each meal or a low-calorie diet with no water before meals.

At the end of the 12-week study, participants in the water group had lost 44% more weight than participants in the non-water group (12Trusted Source).

Other research suggests that increasing water intake could help stimulate weight loss, independent of diet or exercise.

A 2009 study measured water intake in 173 overweight women. It found that greater water intake was associated with a greater loss of body weight and fat over time, regardless of diet or physical activity.

Though these studies focus specifically on regular water, the same results most likely apply to lemon water as well.

SUMMARY:

Some studies suggest that drinking regular water or lemon water could increase weight loss, regardless of diet or exercise.

Lemon Water Is Not Necessarily Better Than Regular Water

Lemon water comes with a lot of potential benefits, from promoting hydration to increasing satiety.

However, it’s important to note that these benefits all come from its main ingredient — water.

Lemon water does contain some additional nutrients from the lemon juice, such as vitamin C and antioxidants, but these are unlikely to have any effect on your weight.

Additionally, the alkalizing effect of lemon juice has no clear effects on weight.

All that being said, lemon water may have some benefits for preventing kidney stones, due to the acids it contains (14Trusted Source, 15Trusted Source, 16Trusted Source)

SUMMARY:

Lemon water may be beneficial for weight loss, but has no added benefits over regular water.

How to Drink Lemon Water

Lemon water is a highly customizable beverage and can be tailored based on personal preference.

Recipes usually call for the juice from at least half a lemon mixed with a glass of water. To add more flavor, try adding in a few other ingredients.

A few fresh mint leaves or a sprinkle of turmeric are delicious and healthy ways to spice up a glass of lemon water.

Many people prefer to start their day with a refreshing glass of lemon water, but it can be enjoyed at any time of day.

It can also be consumed hot, like tea, or with a few ice cubes added for a cool and invigorating drink.

Despite claims that lemon water has greater benefits when consumed at certain temperatures, there is little evidence to support that it makes a difference.

SUMMARY:

Lemon water can be customized based on personal preference, and it can be enjoyed hot or cold at any time of day.

Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss.

However, lemon water is no better than regular water when it comes to losing fat.

That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.

In this way, it could potentially help promote weight loss and improve health.

Benefits

Lemons can be healthful and refreshing.
Lemons can be healthful and refreshing.

Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants.

Antioxidants help remove free radicals that can damage cells from the body.

These nutrients can help preventTrusted Source diseases and boost health and wellbeing.

Here some of the possible benefits of consuming lemons.

1) Lowering stroke risk

According to a 2012 studyTrusted Source, the flavonoids in citrus fruits may help lower the risk of ischemic stroke in women.

A study of data from nearly 70,000 women over 14 years showed that those who ate the most citrus fruits had a 19% lower risk of ischemic stroke than women who consumed the least.

Ischemic stroke is the most common type of stroke. It can happen when a blood clot blocks the flow of blood to the brain.

A 2019 population studyTrusted Source showed that long term, regular consumption of foods that contain flavonoids might help protect against cancer and cardiovascular disease. However, the study indicated that people who smoked or consumed a lot of alcohol were less likely to benefit.

Potassium may help lower the risk of stroke. Which foods contain potassium?

2) Blood pressure

One 2014 studyTrusted Source found that women in Japan who walked regularly and consumed lemon every day had lower blood pressure than those who did not.

More research is needed to identify the role of lemon in this improvement and to discover whether consuming lemon can help reduce blood pressure since walking daily can also lower blood pressure.

3) Cancer prevention

Lemons and lemon juice are an excellent source of the antioxidant vitamin C.

Antioxidants may help prevent free radicals from causing cell damage that can lead to cancer. However, exactly how antioxidants can help prevent cancer remains unclear.

4) Maintaining a healthy complexion

Vitamin C plays a vital role in the formation of collagen, the support system of the skin.

Sun exposure, pollution, age, and other factors can result in skin damage. A 2014 mouse study suggested that either eating vitamin C in its natural form or applying it topically can help prevent this type of damage.

5) Preventing asthma

People with asthma who consume higher amounts of vitamin C and other nutrients when they have a cold may experience fewer asthma attacks, according to one reviewTrusted Source.

The authors found evidence that vitamin C also benefitted people with bronchial hypersensitivity when they also had a common cold.

However, they called for more research.

6) Increasing iron absorption

Iron deficiency is a leading cause of anemia.

Pairing foods that are high in vitamin C with iron-rich foods maximizesTrusted Source the body’s ability to absorb iron.

However, a high intake of vitamin C can triggerTrusted Source gastrointestinal problems in people who are taking iron supplements. For this reason, it is best to obtain iron from dietary sources, such as beef liver, lentils, raisins, dried beans, animal meats, and spinach.

Squeezing a little lemon juice onto a salad containing baby spinach leaves can help maximize the intake of both iron and vitamin C.

7) Boosting the immune system

Foods that are high in vitamin C and other antioxidants may help strengthen the immune system against the germs that cause the common cold and the flu.

One review found that, while vitamin C supplements do not appear the reduce the incidence of colds in a population, they may help reduce the length of time a cold lasts. Vitamin C may also help boost immunity in people who are undergoing extreme physical activity.

Squeezing a whole lemon into a glass of hot water with a large spoonful of honey makes a soothing drink for someone with a cough or cold.

Find some more home remedies for colds and flu here.

8) Weight loss

In a 2008 studyTrusted Source, rodents who consumed lemon peel phenols with a high fat diet for 12 weeks gained less weight than those who did not consume lemon.

In 2016, 84 premenopausal Korean women with a high body mass index (BMI) followed a lemon detox diet or another diet for 7 days. Those who followed the lemon detox diet experienced greater improvements in insulin resistance, body fat, BMI, body weight, and waist-hip ratio than those on the other diets.

Further research is needed to confirm whether lemon can contribute to weight loss, and if so, how.

Vitamin C

Vitamin C is an essential nutrient and an antioxidant.

Scurvy

If a person does not consume enough vitamin C, they will develop a deficiencyTrusted Source, which is known as scurvy. It is rare in the United States, but it can affect people who do not have a varied diet.

Symptoms can start to appear within a month of not consuming vitamin C, and they include:

  • fatigue
  • malaise (a feeling of being unwell)
  • inflammation of the gums or bleeding gums
  • red patches on the skin due to blood vessels breaking beneath the surface
  • joint pain
  • slow wound healing
  • loosening of teeth
  • depression

Many of these happen when the connective tissues weaken due to the lack of vitamin C.

Since vitamin C helps the body absorb iron, people who are deficient in iron may also develop anemia.

Nutrition

One lemon weighing 58 grams (g) containsTrusted Source:

  • energy: 16.8 calories (kcal)
  • carbohydrates: 5.41 g, of which 1.45 g are sugars
  • calcium 15.1 milligrams (mg)
  • iron: 0.35 mg
  • magnesium: 4.6 mg
  • phosphorus: 9.3 mg
  • potassium: 80 mg
  • selenium: 0.2 micrograms (mcg)
  • vitamin C: 30.7 mg
  • folate: 6.4 mcg
  • choline: 3.0 mg
  • vitamin A: 0.6 mcg
  • lutein + zeaxanthin: 6.4 mcg

Current dietary guidelinesTrusted Source recommend an intake of 75 mg of vitamin C per day for women aged 19 years and older and 90 mg per day for men.

Smokers need 35 mgTrusted Source per day more than nonsmokers.

Lemons also contain small amounts of thiamin, riboflavin, vitamin B-6, pantothenic acid, copper, and manganese.

Tips

Unlike many fruits, lemons do not ripen or improve in quality after picking. People should harvest lemons when they are ripe and store them at room temperature away from direct sunlight.

Lemons pair well with both savory and sweet dishes.

The following healthful recipes use lemons:

  • Whole grain angel hair pasta with artichokes and lemon
  • Sticky lemon chicken
  • Lemon raspberry almond muffins

Squeeze fresh lemon juice onto fish, shrimp, scallops, chicken.

Dress salads with fresh lemon juice and a small amount of olive oil with herbs instead of using a commercial product. Premade dressings often contain additional salt, sugar, and other additives, and they can be high in fat and calories.

Lemon water

Some people say that lemon water has a wide range of benefits, from weight loss to relieving depression.

In high enough quantities, the various nutrients in lemon may produce these health benefits.

However, consuming lemon water instead of juice or soda might be beneficial because it reduces a person’s intake of sugar.

Drinking plenty of lemon water can also help prevent dehydration.

Risks

Lemons have a high acid content, so their juice may affect people with:

  • Mouth ulcers: It can cause a stinging sensation.
  • Gastroesophageal reflux disease (GERD): It can worsen symptoms, such as heartburn and regurgitation.

Learn more here about detox drinks and what they can and cannot do.

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