Lemons are one of those fruits which are labelled as “miracles” of nature. They are linked with good digestion, flawless skin and much more. Many people also believe that using Lemon for weight loss and belly fat reduction can deliver promising results due to its nutrient-rich profile. But, are their claims worth it? What do the studies say?
Lemon or “Nimbu” is a citrus fruit with a sour and tangy taste. Unlike other fruits like oranges, it is not consumed as whole slices and only the juice is extracted for consumption. In this article, we shall do an analysis on the role of lemon in weight reduction by discussing its nutritional profile, along with different ways to use it.
Does Lemon Promote Weight Loss?
Lemons have always been considered as weight loss foods and therefore many diet plans included them in their “must-eat” list, albeit with no strong evidence. Recently, certain studies were conducted to understand the workings of lemon in an overweight individual. It was proved that the fruit polyphenols present in lemon can suppress weight gain and fat accumulation in the body (1). They also showed the considerable effect on increasing lipid metabolism for easy breakdown and utilisation of fat cells. (1)
See Also: Health Benefits Of Green Tea With Lemon
How Does Lemon Help In Weight Loss?
Here are some of the best benefits of drinking lemon water or juice for fat loss:
Better Digestion:
Lemons comprise of a type of fruit fiber called Pectin, which can improve your digestive health. This holds good only when the fruit pulp is consumed and not just the juice. Besides, Lemon juice also contains high amounts of citric acid which can aid in better digestion and excretion of unwanted waste in the form of urine.
Vitamin-C Rich Agent:
It is known that Vitamin C deficiency could be one of the major contributors for obesity and fat deposits in the body. By taking just 1 lemon per day can help in meeting 51% of your RDI of this nutrient. Taking in sufficient amounts of C-Vitamin has shown improvement of fat oxidation by 30%, when combined with a medium intensity exercise. (2)
Detoxifies Body:
Drinking lemon water on an empty stomach is known to cleanse your system and eliminate toxins from the body. This includes fat cells, which sit as deposits in your abdomen and waistline. When combined with physical activity, lemon juice can speed up fat burn and reduces body weight.
See Also: Available Vitamin C Rich Foods
How To Use Lemon For Weight Loss?
Here are some easy and healthy recipes to incorporate lemon in your daily diet:
Lemon Water:
Lemon water is one of the best ways to take adequate amounts of lemon throughout the day. It offers enhanced health benefits for weight loss compared to plain water, thanks to its Vitamin C and other agents. Plus, the alkaline effect of this water is also proven to be beneficial for your gut health.
You Will Need:
- Lemon Juice – 1 Big Sized
- Water – 1 Pitcher
Preparation Method:
- Cut the lemon into half and remove the seeds
- Squeeze the juice and collect in a container
- Add this juice to a pitcher of plain water
- Stir well and add ice cubes if you desire
- Drink it like regular water
How Often Should I Do This?
- You can do it everyday
See Also: Lemon And Honey For Weight Loss
Lemon Juice:
Lemon juice or lemonade is a refreshing way to unwind a hard day. It can give you instant energy and reduce symptoms of fatigue. That’s not all! Lime juice can also aid in weight reduction when had it an hour before your workout. It is also an excellent replacement to unhealthy cola and other beverages. Here’s how to make this lemon weight loss drink:
You Will Need:
- Lemon – 1 Half
- Water – 1 Glass
- Honey (Optional)
Preparation Method:
- Extract juice from half a lime
- Add water to it and mix well
- You can even add a dollop of honey for better taste and effectiveness
- Serve it chilled
How Often Should I Do This?
- You can have it once or twice a day
Lemon Peel:
In addition to water and juice, lemon peel is also beneficial for weight loss. The zest of a lemon is usually added to beverages or baked good for enhanced smell and taste. But studies suggest that it can help you shed weight and burn fat. This is due to the high amounts of polyphenols present in them. Here’s how to use it:
You Will Need:
- Lemon Peels – ½ Cup
- Water – To Boil
- Honey – For Taste
Preparation Method:
- Wash and clean lemon peels to remove any dirt or grime
- Now, boil them an insufficient amount of water
- Once they have turned soft, turn off the flame
- Strain the water and add some honey to cut down the harsh taste
How Often Should I Do This?
- You can have it once or twice daily
Lemon definitely has some role to play in weight loss. However, it is not a magic ingredient and doesn’t alone suffice to reduce significant numbers on the scale. It can only work as a healthy food that is part of a balanced diet and combined with regular physical activity. Also, an overdose of lemon can be harmful to your health. So, be sure to speak to a trained nutritionist and understand how much of lemon is good for your body!
