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Weight Management
Weight Management

Lemon Water for Weight Loss: Benefits, Facts, and More

Taylor Hawkins, RD, LD
Author: 
Medical Reviewer: 
Taylor Hawkins, RD, LD
|
Author: 
Jennifer Huddy, MS, RD, LD
Published:
June 5, 2023
Updated on
#
min read
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Table of Contents

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Weight Management

Key Takeaways

  • Lemon water is a sugar-free hydrating fluid that may assist in weight management efforts when consumed in place of sugar-sweetened beverages. 
  • Lemons are a good source of vitamin C and other antioxidants, which can positively benefit immune health, digestion, and heart health. 
  • Some diet plans involve drinking lemon water while fasting for prolonged periods of time, but this is not recommended. Instead, try drinking one to two glasses of lemon water daily in addition to balanced nutrition and physical activity habits. 

Lemon water is a refreshing beverage prepared by mixing lemon juice into plain water. It’s touted for having numerous health benefits, including weight management. Though more research is needed, lemon water may reduce weight when consumed instead of sugary drinks. 

Lemons are rich in antioxidants, vitamins, and minerals, providing a good source of vitamin C and beneficial plant compounds called flavonoids. These have been linked with health benefits ranging from improved immune function to reduced heart disease risk. 

While there isn’t a specific public health guideline for lemon water consumption, consuming the juice of one lemon daily diluted in water is considered safe and effective. Continue reading to learn more about the benefits and nutritional value of lemon water. 

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Does Lemon Water Help You Lose Weight?

If you’ve ever searched “lemon water” online, chances are you’ve come across diet plans referencing the benefits of lemon water. While research is limited, lemon water may aid in weight management by replacing sugar-sweetened beverages in the diet and through possible improvements to metabolism. 

Research shows that almost 50% of adults in the United States drink at least one sugar-sweetened beverage (SSB) daily. Regular consumption of sugar-sweetened beverages, like soda and juice, is linked with weight gain, heart disease, and type 2 diabetes. 

Since lemon water contains almost no calories, it can positively impact weight management efforts when consumed instead of sugar-sweetened beverages. A 2022 study found that substituting calorie-free beverages for SSBs resulted in lower body weight. It also led to a reduction of risk factors for heart disease and metabolic syndrome.

The impact of the nutrients and compounds in lemons on metabolism and weight is still being studied. An older study from 2008 found that mice who had a diet supplemented with lemon polyphenols (beneficial plant compounds) had improved insulin resistance, blood sugar levels, and metabolic function. As a result, the lemon extract prevented weight gain and body fat from increasing. 

For more guidance on reducing sugar-sweetened beverages, consider meeting with a registered dietitian through Nourish for compassionate, evidence-based care. 

Nutritional Value of Lemons

Lemons are low in calories, fat, carbohydrates, and protein. They primarily consist of water, fiber, vitamin C, and beneficial plant compounds like flavonoids. However, since lemons are generally not eaten whole like an orange, the fiber component is not consumed. 

The juice of one lemon contains:

  • 10 calories.
  • 0.2 grams of protein.
  • 3 grams of carbohydrates. 
  • 0.1 grams of fat. 
  • 49 milligrams of potassium. 
  • 18 milligrams of vitamin C. 

Lemon juice has been purported to help many ailments, from the common cold to kidney stones. The health benefits of lemons are thought to come from their antioxidant properties from vitamin C, flavonoids, and carotenoids. These plant compounds have been linked with a reduced risk of obesity, heart disease, and some forms of cancer. 

Health Benefits of Lemon Water

Drinking lemon water may offer some benefits, though more research is needed to fully understand the impact of this beverage on human health. 

Promotes Hydration

Lemon juice adds flavor to water, making it more appealing and interesting to drink. Incorporating lemon water into your day may encourage you to drink more water and stay hydrated. 

The National Academies of Medicine recommends most females drink between six and nine cups of hydrating fluids daily and males drink between eight and twelve cups daily. These recommendations increase with physical activity and in hot climates. 

Surveys have found that approximately half of people around the world do not drink adequate water. Adequate hydration is linked with healthy aging and a reduced risk of chronic diseases, especially those of the heart and lung. 

May Aid Digestion

Lemon water is often recommended to help digestion, and studies have indeed found a link between lemon and digestive health. Lemon can aid in stomach emptying and improve nausea. Lemon has also been linked to reduced inflammation of the digestive tract. 

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May Boost Your Immune System

Lemons contain vitamin C, a micronutrient and antioxidant which is well known for its benefits on the immune system. Consuming adequate vitamin C has been shown to aid in preventing and treating infections and the common cold. 

Lemons were historically eaten to prevent and cure scurvy, a condition caused by vitamin C deficiency. Vitamin C deficiency can lead to impairments in immune function and wound healing. Interestingly, it’s the fourth most common vitamin deficiency in the United States. 

A simple intervention of drinking lemon water daily can contribute to adequate vitamin C intake in the context of a balanced diet. 

May Curb Appetite

Drinking lemon water may help appetite regulation by reducing energy intake and improving fullness after eating. Research shows that drinking water both before and during meals leads to lower food intake and greater satiety. 

A study from 2018 found that taking a supplement containing lemon polyphenols resulted in lower blood pressure, weight, and hunger levels in adults who were overweight. The researchers hypothesized these results were due to changes in gut hormones that impact metabolism and appetite. 

May Improve Heart Health

Lemon water may improve heart health and cardiac risk by improving cholesterol and blood pressure levels. The polyphenols in lemons have been shown to impact cholesterol metabolism by reducing LDL “bad” cholesterol levels and minimizing fat buildup in the arteries.

Daily lemon juice consumption paired with regular physical activity in the form of walking has been shown to lower high blood pressure levels. 

May Prevent Kidney Stones

Citric acid, found in citrus fruits, is known to be beneficial in people with recurrent calcium oxalate kidney stones. Lemon juice is an excellent source of citric acid, with five times the amount in orange juice. 

A 2021 study on found that an intake of two ounces of diluted lemon juice twice daily (equivalent to one lemon) was safe and effective for reducing the frequency of kidney stone formation. 

How Much Lemon Water Should I Drink?

Though there are no specific guidelines for daily lemon water consumption, many recipes recommend using the juice of half to one lemon in a glass of water, depending on personal preference. 

Potential Risks and Drawbacks

Before drinking lemon water for weight loss, consider these potential risks:

Enamel Erosion

Lemon water is generally considered very safe to drink. However, when consumed frequently, the acid from the lemon juice in the water may hurt your teeth. A 2015 study found that lemon juice contributes to enamel erosion more significantly than other acidic beverages, like dark colas and orange juice. 

One possible solution is to drink lemon water through a straw to minimize the amount of the beverage that comes in contact with your teeth. 

Overhydration 

Many unreliable sources online recommend “lemon water detox” diets for weight management. These are not evidence-based and have risks. They often involve fasting and replacing food intake with lemon water, which can encourage the consumption of large volumes due to increased hunger. 

Though rare, it’s important to avoid overhydration or water intoxication, which can occur when you drink significant amounts of water or fluids in a short period of time. Talk to your doctor about the best hydration goal for you, and avoid restrictive fad diets. 

Takeaway

Lemon water can aid in weight management efforts by replacing sugar-sweetened beverages and it contains health-promoting compounds like vitamin C. However, lemon water is not a cure-all and should not be a replacement for nutrition and lifestyle changes for weight management. 

Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.

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Managing Weight Loss with an RD 

Weight management is complex and involves genetic, environmental, and lifestyle factors. Working with a registered dietitian can help you understand eating habits and other modifiable factors that may be impacting your weight. 

At Nourish, our registered dietitians follow a non-diet approach. The focus is on building realistic, long-lasting healthy habits that fit your lifestyle. You’ll be met with compassion and non-judgment throughout your health journey. 

Appointments with your dietitian will be virtual, making it easy to access care from wherever you are. In addition, Nourish accepts most insurance plans, with most of our patients paying zero dollars out-of-pocket. Start today and book an appointment.

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References

View all references
  1. McGlynn, N. D., Khan, T. A., Wang, L., Zhang, R., Chiavaroli, L., Au-Yeung, F., Lee, J. J., Noronha, J. C., Comelli, E. M., Blanco Mejia, S., Ahmed, A., Malik, V. S., Hill, J. O., Leiter, L. A., Agarwal, A., Jeppesen, P. B., Rahelic, D., Kahleová, H., Salas-Salvadó, J., Kendall, C. W. C., … Sievenpiper, J. L. (2022). Association of Low- and No-Calorie Sweetened Beverages as a Replacement for Sugar-Sweetened Beverages With Body Weight and Cardiometabolic Risk: A Systematic Review and Meta-analysis. JAMA network open, 5(3), e222092. 

‍

  1. González-Molina, E., Domínguez-Perles, R., Moreno, D. A., & García-Viguera, C. (2010). Natural bioactive compounds of Citrus limon for food and health. Journal of pharmaceutical and biomedical analysis, 51(2), 327–345.

‍

  1. Ruggenenti, P., Caruso, M. R., Cortinovis, M., Perna, A., Peracchi, T., Giuliano, G. A., Rota, S., Brambilla, P., Invernici, G., Villa, D., Diadei, O., Trillini, M., Natali, G., & Remuzzi, G. (2022). Fresh lemon juice supplementation for the prevention of recurrent stones in calcium oxalate nephrolithiasis: A pragmatic, prospective, randomised, open, blinded endpoint (PROBE) trial. EClinicalMedicine, 43. 

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  1. Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. Journal of clinical biochemistry and nutrition, 43(3), 201–209.

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  1. Get the Facts: Sugar-Sweetened Beverages and Consumption. (2022, April 11). Centers for Disease Control and Prevention. 

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  1. Lemon juice, raw. (2019, April 1). USDA FoodData Central. 

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  1. Good hydration linked to healthy aging. (2023, January 2). NIH National Heart, Lung, and Blood Institute. 

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  1. Klimek-Szczykutowicz, M., Szopa, A., & Ekiert, H. (2020). Citrus limon (Lemon) Phenomenon-A Review of the Chemistry, Pharmacological Properties, Applications in the Modern Pharmaceutical, Food, and Cosmetics Industries, and Biotechnological Studies. Plants (Basel, Switzerland), 9(1), 119.

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  1. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11).

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  1. Jeong, J. N. (2018). Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clinical Nutrition Research, 7(4), 291-296.

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  1. Boix-Castejón, M., , Herranz-López, M., , Pérez Gago, A., , Olivares-Vicente, M., , Caturla, N., , Roche, E., , & Micol, V., (2018). Hibiscus and lemon verbena polyphenols modulate appetite-related biomarkers in overweight subjects: a randomized controlled trial. Food & function, 9(6), 3173–3184.

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  1. Zimmer, S., Kirchner, G., Bizhang, M., & Benedix, M. (2015). Influence of various acidic beverages on tooth erosion. Evaluation by a new method. PloS one, 10(6), e0129462.

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  1. “Detoxes” and “Cleanses”: What You Need To Know. (2019, September). NIH National Center for Complementary and Integrative Health. ‍
  2. ‍Hew-Butler, T., Smith-Hale, V., Pollard-McGrandy, A., & VanSumeren, M. (2019). Of Mice and Men—The Physiology, Psychology, and Pathology of Overhydration. Nutrients, 11(7).
Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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36.7183708, -76.2466798
Birmingham
, 
AL
Alabama
33.5206824, -86.8024326
Scottsdale
, 
AZ
Arizona
33.501324, -111.925278
Cincinnati
, 
OH
Ohio
39.103700, -84.513610
North Las Vegas
, 
NV
Nevada
36.201946, -115.120216
Riverside
, 
CA
California
33.980602, -117.375496
Plano
, 
TX
Texas
33.019844, -96.698883
Minneapolis
, 
MN
Minnesota
44.977753, -93.265015
Salinas
, 
CA
California
,
Anaheim
, 
CA
California
33.836594, -117.914299
Springfield
, 
MO
Missouri
37.208958, -93.292297
Fort Wayne
, 
IN
Indiana
41.077469, -85.137489
Phoenix
, 
AZ
Arizona
33.448376, -112.074036
Bakersfield
, 
CA
California
35.3738712, -119.0194639
Garden Grove
, 
CA
California
33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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