Lemon Juice For Weight Loss: How To Make And When To Drink It

Lemon juice, loaded with essential vitamins, minerals, and dietary fibers, is an excellent drink for your overall health. You can drink lemon juice for weight loss as it helps burn fat. However, there is no need to drink lemon juice for weight loss throughout the day, but adding it to your daily diet is more than enough. Try drinking lemon juice every day to see your body transform from fat to fit in no time.

So, how does lemon or lime juice help reduce weight? Let us find out here.

1. Lemon Juice Nutrition Facts

2. Does Lemon Water Help You Lose Weight

The lemon water benefits for skin, hair, and health are well-known, making it a great addition to your diet. Lemon water can be a helpful addition to a weight loss regimen, but it’s not a miracle solution on its own. Here’s how it can contribute to shedding pounds:

• Hydration: Lemon water is a low-calorie beverage that can keep you adequately hydrated, preventing the confusion between thirst and hunger, which often leads to overeating.
• Metabolism Boost: Lemons contain vitamin C that may support metabolic function. While the impact is minor, a slightly faster metabolism may help you burn extra calories.
• Digestion: Lemon water may enhance digestion, reducing bloating and discomfort to indirectly support weight loss.

There are several studies that have explored the role of lemon in weight loss, such as: 

• An animal study published in the Journal of Clinical Biochemistry and Nutrition (2008) found that polyphenols from lemon peels may help reduce body fat accumulation on a high-fat diet by boosting fat metabolism in the liver and adipose tissue (1). 
• A 2015 study in Nutrition Research reported that a lemon detox diet may significantly reduce body fat, insulin resistance, and inflammation in overweight women (2). 
• A 2016 paper published in the Journal of  Ayurveda and Integrative Medicine found that short-term lemon honey juice fasting led to a significant reduction in body weight, BMI, and fat mass in healthy individuals, suggesting its potential for obesity prevention (3).
• A 2020 study published in the Phytotherapy Research journal analyzed 13 clinical trials and concluded that citrus extracts, including lemon, contributed to weight loss by reducing body weight, BMI, and waist circumference (4). 
• A 2020 study published in the Nutrients journal showed that lemon extract improved insulin sensitivity and promoted fat breakdown in fat cells (5). Another 2021 animal study, published in the same journal, demonstrated that lemon fermented with Lactobacillus OPC1 reduced body weight, fat tissue weight, and serum triglycerides in rats fed a high-fat diet by regulating genes involved in lipid metabolism (6). 
• Most recently, a 2022 study published in the European Journal of Nutrition revealed that lemon juice lowered the glycemic response and increased gastric secretions and emptying rate that may aid weight management by influencing appetite regulation and digestion (7).

However, it’s important to note that lemon water alone won’t lead to substantial weight loss. It should be part of a balanced diet and regular exercise routine for more effective results.

3. When To Drink Lemon Water for Weight Loss ?

• Drink 1 cup of lemon water in empty stomach early in the morning
• Drink 1 cup of lemon water (with a pinch of salt) during a workout session
• Drink 1 cup of lemon water 30 minutes before lunch and dinner

For effective weight loss strategies, you can start by including lemon water in the morning into your routine. Preparing lemon water for weight loss will take 5 minutes of your time.

Here is how to prepare a tangy, vitamin C-rich lemon juice at home.

4. How To Make Lemon Water For Weight Loss?

Ingredients

• 1 lemon
• 1 cup water

How To Prepare

1. Heat the water till it gets warm.
2. Squeeze the lemon juice into the cup of warm water.
3. Stir well.

So, if you don’t like the taste of simple lemon juice water, you can try Lemon tea for weight loss as another tasty alternative.

5. Other Lemon Water Recipes for Weight Loss

If you get bored of drinking the same lemon water every day, use other ingredients to enhance the taste that will further boost your weight loss. Here are a few lemon water weight loss recipes for you.

Lemon And Honey

Ingredients

• 1 cup warm water
• 1 lemon
• 1 teaspoon honey

How To Prepare

Squeeze the juice of 1 lemon into a cup of warm water.

1. Add honey and stir well.

Benefits

Like lemons, honey also promotes weight loss. When you have a shot of honey in the morning, you give your body a shot of energy, which helps you to stay active all day. The more active you stay the more fat you mobilize. It is also a potent antidiabetic agent (8). Thus, you can also try just honey and warm water for weight loss.

Lemon And Cinnamon

Ingredients

• 1 cup water
• 1 lemon
• 1 teaspoon ground cinnamon

How To Prepare

1. Add the ground cinnamon to a cup of water and let is soak overnight.
2. In the morning, boil the cinnamon water till the water level drops to half.
3. Let it cool and strain it.
4. Add lemon juice and stir well.

Benefits

Cinnamon helps lower bad cholesterol levels and has antimicrobial properties (9).

Lemon And Mint

Ingredients

• 1 cup water
• 1 lemon
• 6-7 mint leaves

How To Prepare

Use a mortar and pestle to crush the mint leaves.

1. Throw the crushed mint leaves into a glass.
2. Add 1 cup water to it and squeeze in the lemon juice.
3. Stir well.

Benefits

Mint is rich in antioxidants. It helps treat gastrointestinal disordersⁱ  Diseases that affect the gastrointestinal tract and cause diarrhea, vomiting, abdominal pain, or bloating. and has antimicrobial activity (10).

Quick Tip

You can substitute mint leaves with fresh basil, dill, or thyme leaves to add an element of freshness to your lemon juice.

Lemon And Ginger

Ingredients

• 1 cup water
• ½ lemon
• ½ inch ginger root

How To Prepare

1. Use a mortar and pestle to crush the ginger root.
2. Toss the crushed ginger root into a glass.
3. Add 1 cup water and squeeze in the juice of half a lemon.
4. Stir well.

Benefits

Ginger fights obesity, cardiovascular disease, diabetes, digestive problems, and skin issues. It has anti-inflammatory properties and therefore helps to reduce pain (11).

Risa, a health-focused YouTuber, shares how she naturally lost belly fat by consuming a a drink made with lime, ginger, orange, and grapefruit. She says, “ This is so powerful, I do it most especially after festive periods, like last week I had a lot to eat, there were a lot of parties I attended and I ate a lot and I did this and trust me my tummy is all down (i).” She adds that you should drink this for three days to notice visible changes.

Lemon And Cayenne Pepper

Ingredients

• 1 cup warm water
• 1 lemon
• ½ teaspoon cayenne pepper

How To Prepare

1. Add lemon juice and cayenne pepper to a cup of water.
2. Stir well.

Benefits

Cayenne pepper contains capsaicin, which is a potential metabolism booster. It also prevents the fatty liver formation, diabetes, atherosclerosisⁱ  The narrowing of arteries caused by plaque buildup in their walls, which can increase the risk of a heart attack. and prevents the risk of hypertensionⁱ  A condition that causes higher blood pressure than normal. In severe cases, it can lead to a heart attack or stroke. and stroke (12).

Lemon Herbal Tea

Ingredients

• 1 cup water
• 1 herbal tea bag
• ¼ lemon

How To Prepare

1. Boil a cup of water and pour into a cup with a lid.
2. Dip the herbal tea bag and put the lid on.
3. Remove the tea bag after 5 minutes.
4. Add lemon juice and stir well.

Benefits

Lemon gives the herbal tea a citrusy taste and fruity smell. Herbal teas are effective in preventing diabetes (13).

Quick Tip

You can add ginger, cardamom, or black pepper powder to spice up your lemon herbal tea.

Lemon And Fruits

Ingredients

• 1 orange
• 1 lemon
• 1 kiwi
• 1 teaspoon honey
• Pinch of black salt

How To Prepare

1. Chop the kiwi and toss into a blender.
2. Add lemon juice, orange juice, and honey.
3. Give it a spin.
4. Pour into a glass and add a pinch of black salt.
5. Stir well.

Benefits

Kiwis are rich in vitamin E and antioxidants (14). Oranges/citrus fruits have anti-inflammatory and antioxidant properties (15).

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  Lemon Juice And Cucumber Water

  
  

Ingredients

• 6-7 slices of cucumber
• 1 lemon
• 2 cups water

How To Prepare

1. Pour 2 cups of water into a bottle.
2. Squeeze in the juice of a lemon and add the cucumber slices.

Note: Remember, it is important to consult a healthcare professional before making any significant changes to your diet based on the recommendations in this article. Individual dietary needs and health conditions vary, and a medical expert can provide personalized guidance to ensure safety and effectiveness.

Benefits

Cucumbers help in flushing out the toxins, eases the pain caused by sunburn and swelling, and prevents constipation (16). Sip on this drink throughout the day to detox your body.

6. Benefits Of Lemon Water

Boosts Immunity

Lemons are loaded with vitamin C, an antioxidant, which helps to scavenge the harmful free oxygen radicals (17).

Aids Proper Digestion

Lemons contain citric acid and pectin that assists digestion and help cleanse the gut. Pectin also helps to slow down the rate at which the food leaves the stomach, which produces a feeling of fullness for longer (18).

Anti-Obesity Agent

Lemons contain limonin that helps to lower bad cholesterol in the blood and helps to burn fat (19).

Flushes Out Toxins

Since lemons are a great source of vitamin C and scavenge free oxygen radicals, it helps to flush out the toxins produced in the body. It also helps in flushing out the toxins in the colon.

Slows Down Aging

DNA damage is the primary cause of aging. Vitamin C in lemons prevent DNA damage (20). Also, lemons help to produce collagen, which smoothen the wrinkles.

Maintains Bone Health

Vitamin C present in lemons helps to maintain the bone health by preventing bone damage from microbial infection (21).

Supports Liver And Kidney Functions

Pectin lowers bad cholesterol in the liver and prevents the formation of kidney stones (22). The polyphenols boost metabolism and the activity of liver enzymesⁱ  Proteins in the body that increase metabolic activity by acting as catalysts. It helps with respiration and aids digestion. (23).

Boosts Mood

The glass of lemon water with its citrusy taste and refreshing smell helps to boost mood and relax body and mind.

Though there are many benefits of drinking lemon juice you should only consume it in right doses and at the right time.

7. Things To Do And Not To Do

8. Useful Tip

1. If you want to speed up your fat mobilization, nothing can work better than exercising. If you do not like heavy workouts, start with yoga or stretching exercises.
2. Wash the lemon water down with a gulp of water to remove any traces of lemon on your teeth.

9. Lemon Juice Side Effects

Consuming too much lemon juice may cause heartburnsⁱ  Burning sensations in the throat or chest that typically leave a bitter taste in the mouth afterward. , tooth enamel erosion, acid reflux, and excessive urine.

Lemon juice is an easy and fantastic remedy for your “not able to lose weight” problem. So no more worries and sad faces. Pick up your lemon drink today, smile, and say cheers! Don’t forget to share your lemon water weight loss results with us.

Infographic: How To Make Lemon Water For Weight Loss

Lemons contain many vitamins, minerals, and other essential nutrients that offer many health benefits. This citrus fruit promotes weight loss, as it helps burn fat. However, you must ensure you consume lemon water during the recommended hours to reap its benefits. Check out the infographic below to learn how to consume lemon water for weight loss.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Can I drink lemon water at night?

Yes, drinking lemon water at night is generally considered safe. Having hot lemon water before going to bed helps you relax, ensures hydration, and induces sleep.

How much lemon water should I drink a day?

Drinking 1- 2 glasses of lemon water a day is generally considered safe without any side effects. It can be had with or without a meal.

What is the lemon water diet?

The lemon water diet, also known as the lemonade diet or master cleanse, involves drinking just a lemon juice mixture for several days to weeks while abstaining from solid food. Advocates of the diet claim that it can help detoxify the body, boost metabolism, and aid in weight loss. However, there is little scientific evidence to support these claims and some health experts suggest that the diet may be unhealthy and potentially dangerous due to its extremely low-calorie intake and lack of essential nutrients.

Illustration: Lemon Juice For Weight Loss: How To Make And When To Drink It

Image: Stable Diffusion/StyleCraze Design Team

Curious about the weight loss benefits of lemon and honey? Tune in to this video to uncover the truth and learn how this simple combination can aid in your weight loss journey.

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Reviewer Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students.

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Charushila BiswasHealth & Wellness Writer

   

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach with over six years of experience writing on health, nutrition, and diet. She holds a bachelor’s degree in Biotechnology from Acharya Nagarjuna University, Guntur, and a Diploma in Nutrition from Fab Academy.

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