Lemon infused water is a popular drink for weight loss, thanks to celebrity sippers like Gwyneth Paltrow and Miranda Kerr. Proponents claim that it flushes toxins from the system, reduces appetite and tweaks the body’s digestive processes in ways that block fat absorption.
But in fact, lemon water leaves out the most effective part of the fruit.
The drink’s hype seems to stem from a 2008 Japanese study that linked lemon’s polyphenols — micronutrients with antioxidant properties — to less weight gain and improved fat metabolism in mice who were fed a high-fat diet. It’s possible, the study team said, that lemon polyphenols may stimulate the liver to produce enzymes that help block the absorption of dietary fats.
But there are a lot of problems with such optimism. The research was in mice, not people, and there have been no rigorous studies showing that sipping lemon water can promote weight loss in humans, said Dana Hunnes, a senior dietitian at the University of California, Los Angeles Medical Center.
Another problem is that lemon water uses the juice, not the rind. Mice in the study were eating a diet loaded with lemon rind, the site of most of the polyphenols in lemons. While many committed lemon-water fans may be zesting some rind into their water, it’s likely nowhere near the amount the mice in the study were consuming. Even if you were committed to loading your diet with lemon, some research suggests that the acid in a lemon-heavy diet could seriously corrode your teeth.
Of course, lemon is healthy in moderation. It’s a good source of vitamin C, and some studies have linked low vitamin-C status to obesity. But that’s a large leap from saying that ingesting more vitamin C can prevent or reverse weight gain.
Pectin, a kind of fiber found in lemons, has also been linked to some weight loss benefits. But most pectin comes from the flesh or pith of a fruit, not its juice. You’re better off eating an apple. You get it by now: swigging a glass or two of lemon water will not provide much benefit.
But miracle-talk aside, lemon water could indirectly help people lose weight. For one thing, thirst is often mistaken for hunger. Because many people find plain water boring or difficult to drink in large quantities, adding lemon to water may lead some people to drink more of it and stay better hydrated, thus reducing thirst-triggered food cravings.
Bottom line: If you like drinking lemon water, sip away — especially if it’s helping you skip less-healthy drinks. But if you’re looking for evidence-backed ways to lose weight, look elsewhere on your plate.
