Lemon and weight loss: Myth or reality?
Do you really lose weight on lemon? You probably may have heard something about lemon and weight loss.
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In this era of heightened body image perception, people especially women would do anything to have a certain look to feel good and accepted.
This has resulted in the surge in so many weight loss claims, chief among them being lemon.
This write-up is aimed at discovering scientific evidence backing these claims or disproving them as myths.
Lemon (Citrus limon) is an ellipsoidal yellow/green fruit which is thought to originate from Asia (China or India). It is believed to be a hybrid between the bitter sour orange and citron.
Lemons are often confused with lime. Lemons have a rough outer skin and are bigger in size than lime. They are also generally more sour than limes because they contain more citric acid; hence their high levels of acidity (pH below 3).
Nutritional benefits
They are low in calories (energy) and also a good source of fibre. Lemons are an excellent source of vitamin C and contain other vitamins such as the B vitamins, vitamins A, E and K.
These play various roles in the body, such as fighting infection, aiding good eyesight, building healthy skin, etc.
In addition, it is also rich in another group of vitamins known as Vitamin P. These are flavanones/flavanoids and they exhibit antioxidant and cancer-fighting properties.
Minerals such as iron, copper, potassium, and calcium are also present in moderate quantities. Iron is essential in blood production whiles potassium plays an important role in regulating heartbeat and by DigiSaver" href="#">blood pressure
.
The critical question now is, with all these vital nutritional benefits of lemon, does lemon also have significant weight loss properties?
Let us consider a few of these claims:
Dissolves animal fats or oils in foods
Lemon juice, if sprinkled onto animal fats or oils, will dissolve them and thereby reduce the fat and/or energy content of the food.
Lemon does not dissolve or reduce the fat content in foods. It can, however, lower the fat and glucose levels in the blood. Studies have shown that a component of lemon called Naringenin, produces that effect.
Also, adding lemon juice to a meal can lower its glycemic index (GI) slightly. The higher the glycemic index of food, the faster its sugar enters the blood.
High GI foods can cause spikes in blood sugar and increase one’s risk for insulin resistance, by DigiSaver" href="#">diabetes, weight gain and heart diseases like hypertension.
Lemon juice, due to its acidic nature, can lower the GI of other foods when added to them.
Burns fat stored in the body
Lemon juice is able to dissolve body fat when mixed with either very cold or luke-warm water.
This is partially true because citrus flavonoids have been shown to have a potential in lowering fat accumulated in the blood vessels according to the Journal of Agric and Food Chemistry in 2011.
These effects are, however, slightly lower in lemon as compared to other citrus fruits like grapefruit.
In 2005, a review published in the Journal of American College of Nutrition indicated that vitamin C status is inversely related to body mass.
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This is because it was observed that people who consume sufficient amounts of vitamin C are able to burn 30 per cent more fat during moderate exercise than those who do not.
Vitamin C is a key component in the production of carnitine in the body. Carnitine is involved in fat breakdown such that fats are broken down into energy. Therefore, people who are deficient in vitamin C may find it more difficult to by DigiSaver" href="#">lose body fat.
Master cleanser in weight loss
Lemon water diet mainly replaces all food with a concoction of water, lemon juice, maple syrup and cayenne pepper in addition to laxative tea for 10 days. This diet has been promoted by celebrities such as Beyoncé and Mariah Carey.
The rationale is detoxification of the body, so the weight loss is just an added advantage that comes from loss of water and faeces.
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The advocators of this diet believe that toxins that the body cannot eliminate are stored in fat cells. Therefore, loss of these toxins implies loss of fat.
They also believe the lemon and cayenne pepper breaks down mucus and old waste in the body.
This is a partial reality since the master cleanser is very low in calories about 800kcal, while the average adult needs between 1600-1800kcal daily.
So obviously anyone solely on this diet for days is bound to lose some weight. The cayenne pepper also suppresses appetite hence one would feel less hungry than usual.
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This diet is, however, not sustainable, hence the weight is easily regained when normal eating resumes.
Also, side effects such as headaches, nausea, fatigue and hunger pangs are commonly associated with this diet.
Lemon juice diet
This diet recommends sprinkling lemon juice/zest on food before it is eaten. The rationale here is that lemon suppresses appetite, improves digestion and aids in weight loss if a low-carbohydrate diet is also followed.
This is a reality because pectin which can be found in lemon peels has been shown to slow down digestion (gastric emptying) and give a feeling of fullness.
A study conducted among army employees in Texas, found that pectin in doses as small as 5g, mixed with orange juice, increased their sense of fullness and therefore can aid in reducing weight by limiting food intake.
Verdict
The role of lemon in weight loss is a partial reality. Its role in weight loss is not direct. Though lemon is low in calorie, has a high content of vitamin C and a good source of pectin–which all aid in weight loss–there are other factors that play vital role in healthy weight loss.
Healthy weight loss involves having a low calorie/energy diet, a healthy eating pattern, the right food portion controls as well as the right physical activity.
Lemon juice should therefore not be relied upon as a cure for a high-fat diet or a magic bullet for weight loss.
The next time you want to effectively lose weight the healthy way, see your dietician for assistance and advice, for a more sustainable healthy weight management.
The writers are from:
Department of Nutrition and Dietetics
School of Biomedical & Allied Health Sciences
University of Ghana
(actuallyman@yahoo.com or renlor_t@yahoo.com)