Is Drinking Lemon Water All Day Effective for Weight Loss?

Several questions about lemon water?

Recently, I started drinking lemon water to lose weight.
First, I slice a lemon, putting about two slices into a 600cc cup, and then I pour in ice-cold water to drink.
If I don't finish it, I store the remaining water in the refrigerator and take it out when I want to drink more.
If I don't have enough, I add more ice-cold water to continue drinking.
I keep the lemon slices steeping in the cup throughout the day, and in the evening, I discard them.
The next day, I slice two more pieces to steep again.
Is this okay? Does this lemon water still have benefits? Can the lemon slices be steeped in water continuously (if stored in the refrigerator)?

A-Kai, 20~29 year old female. Ask Date: 2014/04/25

Dr. Lu Guanqi reply Nutrition

Hello, relying solely on lemon water for fat burning has no medical basis.
If consumed incorrectly, it can even lead to stomach pain and enamel erosion.
Having a normal diet along with lemon water will not lead to weight loss; a more accurate inference would be that lemon water replaces additional calorie-dense foods.
It is also possible that by unknowingly drinking more water, one may feel fuller and consequently eat less, naturally reducing calorie intake.

100 grams of lemon (including the peel) contains 27 mg of vitamin C, while the recommended daily intake of vitamin C for an individual is 60 mg.
However, vitamin C is easily oxidized when dissolved in water and can be destroyed by heat, light, alkaline substances, oxidizing enzymes, and trace elements like copper and iron.
Therefore, the amount of vitamin C that can be released from two slices of lemon, after accounting for oxidation, is likely to be less than 5 mg.
Thus, merely drinking lemon water cannot achieve the goals of weight loss or adequate vitamin C supplementation.

I remind you that a balanced diet is the key to good health.
Wishing you health and happiness.

Lu Guanqi, Nutritionist, Chianan Rehabilitation Hospital.

Reply Date: 2014/04/25

More Info

Drinking lemon water throughout the day has gained popularity as a potential weight loss strategy, but it's essential to understand its effectiveness and safety. Lemon water, which is simply water infused with lemon juice or slices, can be a refreshing beverage that may offer some health benefits. However, relying solely on it for weight loss is not advisable.

Effectiveness of Lemon Water for Weight Loss
1. Hydration: Drinking lemon water can help keep you hydrated. Proper hydration is crucial for overall health and can aid in weight loss by promoting metabolic processes and reducing feelings of hunger. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking.

2. Low-Calorie Beverage: Lemon water is low in calories, making it a better alternative to sugary drinks. Replacing high-calorie beverages with lemon water can help reduce overall caloric intake, which is beneficial for weight loss.

3. Vitamin C: Lemons are a good source of vitamin C, an antioxidant that supports the immune system and may help in reducing inflammation. While vitamin C is essential for health, it does not directly contribute to weight loss.

4. Potential Appetite Suppression: Some studies suggest that the acidity of lemon juice may help in appetite suppression, although more research is needed to confirm this effect.

Safety and Recommendations
1. Acidity: While lemon water is generally safe for most people, its acidity can be harsh on tooth enamel. To mitigate this, consider drinking through a straw and rinsing your mouth with plain water afterward. Additionally, prolonged exposure to acidic substances can lead to dental erosion.

2. Gastrointestinal Issues: For some individuals, especially those with sensitive stomachs, consuming lemon water on an empty stomach may lead to gastrointestinal discomfort, such as heartburn or acid reflux. If you experience discomfort, it may be better to consume lemon water with meals.

3. Storage of Lemon Slices: Keeping lemon slices in water for an extended period, especially in the refrigerator, is generally safe. However, the flavor and potency of the lemon may diminish over time. It's best to change the lemon slices every few days to maintain the flavor and prevent any potential bacterial growth.

4. Balanced Diet: While lemon water can be a part of a weight loss plan, it should not replace a balanced diet. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for achieving sustainable weight loss and overall health.

5. Consult a Professional: If you're considering significant dietary changes or have specific health concerns, it's always a good idea to consult with a healthcare professional or a registered dietitian. They can provide personalized advice based on your individual health needs and goals.

Conclusion
In summary, while drinking lemon water can be a refreshing and hydrating choice that may support weight loss efforts, it should not be viewed as a miracle solution. The key to effective weight loss lies in a balanced diet, regular physical activity, and healthy lifestyle choices. Incorporating lemon water can be a part of this journey, but it should complement a well-rounded approach to nutrition and health.

Similar Q&A

Is Drinking Lemon and Salt Water on an Empty Stomach Harmful?

I saw a celebrity online claiming that the key to weight loss is changing one's body composition. They suggested drinking freshly squeezed lemon juice (from one lemon) mixed with a tablespoon of coarse salt diluted in 600 cc of warm water first thing in the morning on an emp...

Dr. Cai Xiuwen reply Nutrition
Hello! Lemon and salt are both types of food, and for healthy individuals, consuming them in moderation should not affect health. However, for those with gastrointestinal issues or conditions such as inflammation or ulcers, it may exacerbate the burden on the digestive system. Th...

Is Drinking Lemon Water Daily Safe for Your Health?

Hello: I drink lemon water every day, squeezing a slice of lemon into a 500cc cup before adding it. There are claims online that drinking lemon water can lead to kidney dialysis and tooth decay. Are these true? Also, can I ask if nutritionists recommend drinking lemon water every...

Dr. Shi Guimei reply Nutrition
Dear Lia, Hello! Lemons are classified as fruit, and a serving size of about 200 grams contains 60 calories (which is equivalent to 1 serving of fruit). The new dietary guidelines published by the Department of Health this year recommend that healthy adults should consume 2 to 4...

Does Drinking Lemon Water After Meals Harm Your Digestive Health?

Lemon water is said to stimulate the gastrointestinal tract and may aid in skin whitening. Occasionally, I drink a cup of lemon water (one cup of lemon diluted with water) after lunch to help with digestion. I'm wondering if long-term use could harm my gastrointestinal healt...

Dr. Hou Yuchang reply Traditional Chinese Medicine
Hello: The claim that lemon water helps detoxify the body lacks solid medical evidence; however, it does provide a rich source of vitamin C, which is beneficial for skin whitening and enhancing metabolism. Consuming one cup of appropriate lemon juice per day is not discouraged (i...

Is Juice-Only Breakfast and Fruit Diet Effective for Weight Loss?

Hello doctor, I am 165 cm tall but weigh 75 kg. If I want to lose weight now, I plan to only drink juice for breakfast, eat only fruits and drink water and yogurt for lunch and dinner, and exercise daily. Is this plan feasible?

Dr. Huang Jianling reply Family Medicine
Hello, Daidai: Consistent dietary control is essential. While consuming only fruits and yogurt can lead to short-term weight loss, for long-term results, it is important to understand the caloric content of the six major food groups. You should reduce high-calorie foods and aim t...