Lemon for weight loss: benefits and how to use it

Published by: 8 June 2024, 15:45 pm IST

One of the easiest foods to help you lose weight is lemon! While it may come as no surprise that lemon works wonders for weight loss, do you know why? Well, lemon is rich in vitamin C, low in calories and has many other properties that can help you lose stubborn weight. Before getting into how lemon works for weight loss, you need to know that consuming lemon alone is not beneficial. You should 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?

As nutritionist Dr. Rohini Patil explains, here’s why it’s good to include lemon in your weight loss diet:

1. Rich in Vitamin C

High in vitamin C content, lemon is good for those trying to lose weight. A study published in Current developments in nutrition Children who ate foods high in vitamin C were found to have a lower risk of obesity compared to children who were low in vitamin C. So, eating foods rich in vitamin C like lemon is good for weight loss.

2. Low calories

One factor synonymous with weight loss is calories. The best way to lose weight is to eat fewer calories and burn more calories through physical activity. If you want to lose weight then you need to include low calorie foods in your diet. Since lemon water is low in calories and promotes fullness, it is good for weight loss.

3. Contains citric acid

The citric acid in lemon has the ability to stimulate the production of stomach acid, which improves digestion and promotes the absorption of nutrients that help keep your weight under control, says the expert.

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4. Keeps you hydrated

When you feel hungry, your first instinct is usually to eat. But did you know that thirst can also cause hunger? According to a study published in , drinking more water can reduce energy intake and help with weight loss or less weight gain Journal of the Academy of Nutrition and Dietetics, one way to increase your water intake is lemon water. Water with lemon juice promotes adequate hydration, which is essential for energy metabolism and appetite control, says Dr. Patil.

5. Promotes digestion

Lemons contain citric acid, which increases the formation of gastric acid, which improves digestion and absorption of nutrients. A study published in Journal of Stat Pearls Drinking lemon juice before meals has been found to help improve digestion and peristalsis, 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 that improve metabolic health, which can help keep your weight under control. A study published in the journal Frontiers in Nutrition They found that staying hydrated with drinks like lemon water increased mitochondria, an organelle found in cells that help the body produce energy.

7. Keeps you satisfied

You can drink lemon water to feel fuller longer, and drinking more fluids is associated with satiety and fullness. A study published in European Journal of Clinical Nutrition Drinking more water has been found to help reduce hunger and increase satiety.

How to add lemon to your weight loss diet?

If you think lemon juice is the only way to add lemon juice to your diet, here are some easy ways to add it to your weight loss diet as suggested by an expert:

1. Lemon water: Drink a cup of lemon juice in the morning to improve digestion and metabolism. Squeeze the juice of 1 lemon and add it to a glass of water. Cook it until it is hot and drink it. You can also drink it cold.
2. Salad: Add some zest to your salads with a little lemon juice. This helps cut calories from heavy dressings.
3. Cooking: Improve the taste and texture of food without the extra calories by marinating 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 increases the amount of antioxidants and improves metabolism.
5. Smoothies: Adding lemon juice to smoothies helps you absorb nutrients and gives them a cool and balanced taste.

Who should not eat lemon for weight loss?

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

Are there any side effects of lemon?

Although considered safe, lemon can lead to some side effects, including:

• Consuming too much lemon can damage tooth enamel due to its high acidity.
• You should rinse your mouth with water after consuming ingredients containing lemons, suggests Dr. Patil.
• Excessive consumption can lead to stomach upset, including acid reflux and heartburn.

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