Lemon Water for Weight Loss: Is It Worth Trying?

If you use social media, you may have seen influencers talking about lemon water. Many people praise it for its claimed benefits — from its ability to “detox” the body to its role in skin health. But the most popular use for lemon water may be as a weight-loss drink. Influencers say lemon water can reduce belly fat and help melt away pounds. But what does science say? Does lemon water help you lose weight?

The short answer: It might. Lemon water isn’t a magic fix, but it can support your weight goals in a few different ways. Here’s what the research says.

Keeps you hydrated

If you have trouble drinking enough water, adding lemon juice for flavor may make it more appealing. In this way, lemon water can help you stay hydrated. This is good for your overall health. And drinking enough water may also help you lose weight — especially if you have about 16 oz (2 cups) of water 30 minutes before a meal. 

But you don’t need to chug water all day long. There isn’t evidence that drinking more water overall helps you lose more weight. 

Low calorie

Lemon water has very few calories. Adding 2 oz to 4 oz of lemon juice to water makes a drink with about 13 to 27 calories. Compare that with the 150 calories in a can of soda or the 112 calories in a cup of orange juice. Over time, those calories add up.

Replacing sugary soda and juice with lemon water is a great way to lower your daily calorie intake. In fact, research shows that reducing the amount of sugary beverages you drink is an effective weight-loss strategy.

Keeps you full longer

Lemon water can support weight loss by helping you feel full for longer. There are a few different reasons for this. 

As mentioned above, plain water may help fill you up. But the lemon itself may also play a role. Lemon pulp and lemon peel contain a type of soluble fiber called pectin, which may also help keep you full. Some research suggests that adding pectin to a beverage can help you feel full for up to 4 hours. So, both the water and the pectin in lemon water may help you eat less and consume fewer calories overall.

That said, squeezing lemon juice into your water isn’t likely to provide much pectin, even if you keep the pulp. You can increase the amount of pectin by adding lemon zest to your water, since the peel is a concentrated source of pectin. 

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Improves digestion

Lemon juice contains citric acid. Citric acid aids digestion by helping the stomach break down food and moving it through the digestive tract. In one small study, people drank lemon water made with equal parts lemon juice and water (4 oz of each). Food passed through their stomach 50% faster compared with people who drank plain water. 

Smoother digestion can indirectly support weight loss. When food moves efficiently through your stomach and intestines, you’re less likely to feel heavy or bloated. Feeling lighter can also make it easier to stay active and stick to an exercise routine.

Stabilizes blood sugar

Lemon peels contain polyphenols. These are plant compounds that fight inflammation and protect your cells from damage. Polyphenols may help reduce blood sugar spikes after meals by helping insulin to regulate blood sugar levels.

These effects have mainly been studied in animals, not humans. And research has focused on concentrated lemon extracts, not lemon juice. But the evidence suggests a possible role for lemon water in supporting healthy blood sugar levels. 

Keeping your blood sugar in a normal range can help with weight loss. One reason for this is that blood sugar spikes can contribute to cravings. So keeping your blood sugar stable may help prevent food cravings. 

What are some other lemon water benefits?

Weight loss aside, there are some other ways lemon water can be good for your health. 

The vitamins and other nutrients in lemon water may help:

• Prevent kidney stones

• Improve heart health

• Boost immune function

• Improve wound healing

But it depends on how often you drink lemon water and how much lemon juice your water contains.

What are the disadvantages of drinking lemon water daily?

Lemon water is safe — and even healthy — for most people. But it has potential downsides too. For some people, drinking lemon water can cause:

• Heartburn: Citrus fruits like lemon are acidic. Acidic foods can trigger symptoms of heartburn if you have gastroesophageal reflux (GERD)

• Weakened tooth enamel: The acid in lemon water can break down enamel, the protective surface of your teeth. This can lead to cavities and staining. You can lower this risk by drinking lemon water through a straw. 

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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