Can Lemons Aid Weight Loss?

If you love lemons, we don’t blame you. They’re a happy color, smell refreshing and add a little kick of zest to our lives. There’s even a saying that when life gives you lemons, we should make lemonade—suggesting the fruit is pretty amazing.

Of course, lemons are an excellent source of vitamin B6, potassium, folate and iron. The vitamin C and antioxidants in lemons also can boost our immune systems, increase collagen production and lower blood pressure and cholesterol levels when we consume citrus fruits frequently. And who doesn’t want a healthier heart and better skin?

However, if lemon water is your favorite weight-loss strategy, the truth could leave you feeling pretty sour. Currently, there’s no evidence lemon water helps us shed pounds. But, that doesn’t mean you should stop drinking it.

If it’s a-peeling enough to keep you hydrated, go for it! Just keep in mind that it’s the water, not the lemon, working wonders. Water intake can:

Aid digestion and reduce bloating. Water alone helps food move through the digestive system, flushes out sodium and prevents constipation. However, one 2019 study suggests a compound in citrus could reduce inflammation and bloating.

Boost metabolism. Studies show that drinking cold water boosts metabolism because your body expends energy to warm it to body temperature. And the more energy you burn, the faster your metabolism.

Reduce calorie intake. We can often confuse the sensation of thirst with hunger, but if you drink plenty of water—especially before meals—you’ll feel fuller for longer and eat less.

Replace less healthy drinks. You may have heard your favorite latte, juice or soda called “liquid calories.” That’s because they’re filled with sugar but don’t provide any significant nutritional value. Replacing these drinks with lemon water can help you shed pounds.

To get the best benefits from water, the Institute of Medicine recommends women drink at least 91 ounces (11 to 12 cups), and men consume 125 ounces (15 to 16 cups) daily. And if you’re going to add a little zest to it, half a lemon’s worth of juice should work.

Just don’t overdo it.

Large quantities of acidic lemon juice can erode tooth enamel over time, so be sure to mix it with cold water, use a straw and rinse your mouth with plain water or brush your teeth after drinking lemon water. Also, be sure to check with your doctor, as citrus can irritate conditions like gastroesophageal reflux disease (GERD) and interact with some medications.

While lemon water may not be a magical weight loss potion, it can still help you squeeze the day by providing the energy and hydration your body needs. So, go get zesty!

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