October 23, 2024, 10:24 am | Read time: 5 minutes
Lemon water has a reputation for boosting the metabolism and helping you lose weight. It is best drunk before breakfast on an empty stomach. If it works, this trick would be a simple and practical way to lose weight. But what are the actual effects of lemon water? FITBOOK nutrition expert Sophie Brünke explains.
Heidi Klum has shown how it’s done: lemon water was an integral part of the fasting cure for her “Master Cleanse.” The acidic splash in water is also repeatedly described on social media as a “metabolism booster” or “fat dissolving.” However, the method is not new: in Ayurveda, lemon water with honey is used in the morning for detoxification. And in 2014, a study named lemons the healthiest fruit in the world. But how effective is lemon water when it comes to weight loss?
Overview of lemon water
Lemon water is low in calories
Soft drinks such as fruit juice and energy drinks are gaining in popularity: consumption in 2023 increased by just under three percent compared to the previous year. In 2023, the total was around 125 liters per capita.1 This is also accompanied by a higher energy intake: on average, soft drinks contain a whopping 94 calories per glass (200 milliliters).2 Studies show that the calories consumed do not trigger the same satiety signals as food. This results in a higher total energy intake during the day, which can promote obesity.3
Lemon water, on the other hand, is a low-calorie alternative for people who need flavor when drinking, and it does not contain any sweeteners. The WHO also warns against the use of sweeteners for weight control. Switching from calorie-containing drinks to water with a bit of lemon, therefore, helps to save energy and can be an important building block in the weight loss process.
Although a high intake of fluids is generally recommended when losing weight, surprisingly, little research has been carried out into the connection. A meta-study by four scientists from Charité Berlin has shown, for example, that the success of a diet in older people could be increased by drinking more water. However, the analysis also emphasizes that the data is of poor quality.4
What nutrients are in lemon water?
Lemons are mainly known for one nutrient: Vitamin C. This is involved in numerous metabolic processes, such as iron absorption. A glass of lemon water can contribute to the supply of vitamin C, especially if you are overweight, as this group of people has an increased need for it. However, the fact that this vitamin, like others, also fulfills metabolic tasks does not make it a weight loss miracle.
It also provides essential minerals such as calcium, magnesium, and potassium. However, these are also not associated with great weight loss success.
What about detoxification?
The body detoxifies via the liver and kidneys. So far, there is no scientific evidence that a drink significantly increases the effect of these two organs. However, a balanced supply of nutrients, which can be provided by lemon water, is important for their function.
The Chagga Diet and Its Remarkable Effect on Metabolism
Why Jump Squats Are So Effective and What to Watch Out For
Hollywood Star Channing Tatum: “I Won’t Be Taking on Any More ‘Fat Roles'”
Watch out, tooth enamel!
Although tooth enamel is the hardest substance in the human body, acidic foods can contribute to its erosion. The problem with this is that tooth enamel does not regenerate – once it’s gone, it’s gone. In addition, brushing your teeth in the morning must be postponed by at least half an hour if you want to start the day with a glass of lemon water. This is because scrubbing over enamel that has been softened by the acid also wears it away.
“Ew, Mom, sour!”
I regularly drink a glass of lukewarm water with the juice of a whole lemon in the morning. I don’t like this ritual because I like the taste of sour – I much prefer bitter – but because this liquid is the ultimate wake-up call. All my facial muscles contract at the same time, first in the front of my mouth, my lips, my cheeks, then in my throat. Finally, as I swallow, I squint my eyes to the bright delight of my little son. “Ew, Mom, sour!” he shouts, and we laugh. Of course, he has already tasted it and then makes a face like mummy. The lemon water rushes down my throat, and I think, Ugh! And at the same time, now you have the freshest vitamins inside you, which your body will surely appreciate! It’s like jumping over a small hurdle to start the day.