Lemon for weight loss: 6 ways to include it in your diet

Published: 8 Jun 2024, 15:45 pm IST

One of the easiest foods that may help you lose weight is lemon! While it may not come as a surprise that lemon for weight loss works wonders, do you know why that’s the case? Well, lemon is infused with the goodness of vitamin C, is low in calories, and contains several other properties that can help you shed stubborn weight. Before getting into the nitty gritty of how lemon works for weight loss, you should know that consuming lemon alone would not benefit you. You have to incorporate it into a healthy diet and exercise routine along with other lifestyle changes that can help you lose weight.

Lemon for weight loss: How does it work?

Here’s why it is a good idea to add lemon to your weight loss diet, as explained by nutritionist Dr Rohini Patil:

1. High in vitamin C

High in vitamin C content, lemon is good for someone trying to lose weight. A study published in the Current Developments in Nutrition found that children who ate more vitamin C-rich foods had a lower risk of obesity in comparison to kids who had a lower intake of vitamin C. So, it is good to eat foods high in vitamin C such as lemon to lose weight.

2. Low in calories

One factor that is synonymous with weight loss is calories. The best way to lose weight is to eat fewer calories and burn more calories through physical activity. Including low-calorie foods in your diet becomes necessary if you are someone trying to lose weight. Since lemon water is low in calories and promotes fullness, it can be good for weight loss.

3. Contains citric acid

Citric acid in lemons has the ability to stimulate the production of stomach acid, which can improve digestion and promote the absorption of nutrients that help you keep your weight in check, says the expert.

4. Keeps you hydrated

When you feel hungry, your first instinct is usually to have food. But did you know that thirst can also trigger hunger? Drinking more water reduces energy intake and helps in weight loss or less weight gain, according to a study published in the Journal of the Academy of Nutrition and Dietetics. One way to increase your water intake is lemon water. Water with lemon infusion encourages sufficient hydration, which is essential for energy metabolism and hunger control, says Dr Patil.

5. Promotes digestion

Lemons contain citric acid which can increase the formation of gastric acid, which improves digestion and the absorption of nutrients. A study published in Stat Pearls Journal found that drinking lemon water before meals helps improve digestion and peristalsis, which is the involuntary movement that moves food through the gastrointestinal tract.

6. Improves metabolism

Metabolism plays a major role in maintaining a healthy weight. Lemon contains antioxidants, vitamin C, and polyphenols which can enhance metabolic health, which will help you keep your weight in check. A study published in the journal Frontiers in Nutrition found that staying hydrated with drinks such as lemon water enhances a type of organelle called mitochondria which is found in cells that helps generate energy for the body.

7. Keeps you satiated

You can drink lemon water to feel full for longer, and drinking more liquids has been associated with satiety and fullness. A study published in the European Journal of Clinical Nutrition found that drinking more water can help reduce hunger and increase satiety.

How to add lemon to your weight loss diet?

If you thought lemon water is the only way to add lemon to your diet, here are some simple ways to add it to your weight loss diet, as suggested by the expert:

1. Lemon water: Have a cup of lemon water in the morning to improve digestion and metabolism. Squeeze the juice of 1 lemon and add it to a glass of water. Let it cook till it gets warm and drink it. You can also drink it cold.
2. Salad: Add a tangy flavor to your salads with some lemon juice. It will help cut down calories from heavier dressings.
3. Cooking: Enhance the flavor and texture of food without putting on extra calories by marinating them in lemon juice.
4. Lemon tea: You can prepare a delicious lemon tea to add to your weight loss diet. Adding lemon juice to herbal or green tea helps increase the amount of antioxidants consumed and improves metabolism.
5. Smoothies: Adding lemon juice to smoothies helps you absorb nutrients and gives them a cool and balanced flavour.

Who should avoid consuming lemon for weight loss?

Lemon consumption is healthy for most people but some people should abstain from adding lemon to their diet. Avoid lemon if you have:

Are there any side effects of lemon?

While considered safe to consume, lemon can lead to certain side effects, including:

• Consuming too much lemon can erode the tooth enamel, caused by high acidity.
• You should rinse your mouth with water after using contains lemons, suggests Dr Patil.
• Excessive consumption may lead to stomach pain, including acid reflux and heartburn.

It is best to consult your healthcare provider before adding lemon to your weight loss diet. Also, you must remember that lemon, alone is not enough to help you lose weight. It is important to take a holistic approach to weight loss, follow a fitness routine, eat a healthy diet, and make necessary lifestyle changes.