Dietitians Share What to Know About Drinking Lemon Water for Weight Loss

Lemon water is a favourite among dietitians. Among other benefits, drinking lemon water can curb cravings, safeguard your cells against damage and promote healthier-looking skin. Many people online also claim that it supports weight loss, so we asked dietitians to explain whether lemon water offers any weight loss benefits.

The short answer: “There’s really no strong evidence that adding a squeeze of lemon to your water directly causes weight loss,” explains Sydney Lappe, a dietitian. “That said, lemon water can still be a helpful habit. If the hint of citrus makes plain water more appealing or helps you swap soft drink, iced tea or other sugary drinks for water, it may indirectly support weight loss.”

Below, our experts explain what to understand about the benefits of lemon water, the side effects to know and tips for sticking with healthy habits.

Hydration

“Not everyone enjoys drinking plain water, so adding a lemon may help you drink more water and stay better hydrated,” says Dawn Menning, a dietitian and diabetes educator. Hydration “helps facilitate nutrient transport and digestion, and keeps your energy levels up,” adds Michelle Cardel, an obesity researcher and dietitian.

Weight loss

Does lemon water help you lose weight? To be clear: Lemon water is not a weight loss drug or a standalone method of weight loss. However, drinking it may help you lose weight, indirectly. “By substituting a sugar-sweetened beverage with lemon water, it’ll cut the kilojoules to zero,” says Dawn. “For example, a 375ml can of soft drink swapped for 375ml of lemon water will save 669 kilojoules (160 calories).”

Staying hydrated with lemon water may also help you consume fewer kilojoules overall. “It can be difficult to assess whether we’re hungry or thirsty,” says Susan Kundrat, a sports dietitian. “So, drinking fluids that boost your hydration may help lower your total kilojoule intake during the day.”

You may also be motivated to be more active, Susan says, as the hydration boost may help with energy levels. “You could burn more fat by getting up and moving more often,” she adds. “It’s all connected.”

Vitamin C

“Lemons are a good source of vitamin C, an antioxidant that helps protect the body’s cells from damage,” Dawn explains. “Vitamin C supports immune function, helps in the production of collagen and helps the body absorb iron.”

Digestion

“Lemon water has been shown to support weight loss by improving insulin resistance and digestion,” says Trista Best, a dietitian. “Drinking lemon water in the morning also acts as a laxative when you drink it warm.”

Kidney stones

If you’re prone to kidney stones, you may benefit from making lemon water a regular part of your drink rotation, says Trista. The citric acid content helps to prevent kidney stones.

Side effects

There are two main side effects to drinking too much lemon water:

• Weakened tooth enamel: The acidity in lemon can wear away the protective surface of the teeth, says Dawn.
• Acid reflux: If you have a sensitive stomach, it may react to the high acidity of lemon juice, especially if you put a large amount of it in your water, resulting in acid reflux or stomach issues. “If you’re dealing with this, you may want to consider diluting it or drinking less lemon water overall,” says Michelle.

The bottom line

“Drinking one to two cups of lemon water daily is considered safe and healthy,” says Dawn. Michelle adds that it can definitely be refreshing, “but it’s not a magical detox solution.” In other words, it’s important to pair it with a variety of other nutritious foods and beverages to maintain a balanced diet and overall wellbeing.

If weight loss is a goal, Sydney suggests starting with one small change in each of the three areas that consistently support weight loss: nutrition, physical activity and behaviour.

“For nutrition, that might mean adding protein – like Greek yoghurt or cottage cheese – to breakfast, or including a vegetable with dinner,” she says. “For physical activity, it could be a 20-minute walk after work or two strength-training sessions each week. For behaviour, choose one habit that makes the healthy choice the easy choice, such as planning meals for the week, putting workouts on your calendar or simply setting your walking shoes by the front door.”