About half of adults have attempted weight loss during the past year. The lemon water and apple cider vinegar weight loss diet hack is a popular trend spread by social media influences on Instagram, TikTok, and other platforms. This technique involves drinking lemon water and apple cider vinegar before or in place of meals as part of a low-calorie meal plan.
However, is this weight loss solution safe or effective? This article explores the effectiveness of lemon water and apple cider vinegar as a weight loss hack and determines whether they’re truly helpful for your health or simply a bogus claim.
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Claimed Benefits for Weight Loss
The claimed health and wellness benefits of lemon water and apple cider vinegar, particularly for weight loss, include:
Boosting Metabolism
Lemon water and apple cider vinegar boost your metabolic rate, making it easier to burn extra calories to optimize weight loss.
Appetite Suppression
Lemon and apple cider vinegar mixed with water is claimed to lessen hunger, thereby reducing overall calorie intake and aiding in weight loss – particularly if you drink the mixture before meals. This may be due, at least in part to the satiating effects of water and low calorie content of lemon and apple cider vinegar.
Detoxification and Digestion Improvement
Influencers claim that the lemon water and apple cider vinegar weight loss hack helps detoxify the body and aids digestion.
Balancing pH Levels
Lemon water and apple cider vinegar (acetic acid) are also claimed to help balance pH, which is touted to enhance weight loss.
Scientific Evidence Supporting the Claims
Scientific evidence supporting the claims that lemon water and apple cider vinegar support weight loss include:
Apple Cider Vinegar and Weight Loss
Some research shows the benefits of consuming apple cider vinegar for weight loss.
One study found that the factors influencing the conversion of glucose (sugar) to fat and a decreased appetite led to a lower food intake in subjects consuming 2 tablespoons of apple cider vinegar daily.
Another study showed that drinking apple cider vinegar offers benefits for weight management and metabolic profiles in overweight or obese people. Those who drank 30 mL daily of apple cider vinegar for 12 weeks showed significant reductions in body weight, body mass index (BMI), appetite, hip circumference, visceral body fat, total cholesterol, and triglyceride levels.
Lemon Water and Metabolism
Researchers suggest that lemon water appears to affect metabolism, potentially because of the citrus flavonoids found in lemons. For example, a review demonstrated that citrus and its extract significantly reduced body weight, body mass index (BMI), and waist circumference.
Combined Effects of Lemon and Apple Cider Vinegar
Less is known about the weight-management effects of combining lemon water and apple cider vinegar because human studies are lacking.
However, an animal study found that rats with high cholesterol who ingested a polyphenol-rich mixture containing apple cider, lemon, ginger, garlic, and honey experienced lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels.
Evaluating the Effectiveness for Weight Loss
The effectiveness of lemon water and apple cider vinegar for weight loss based on research studies is as follows:
Review of Clinical Studies
Key research findings suggest weight-management benefits linked to consuming apple cider, vinegar, and lemon juice. However, studies combining these two ingredients are needed to observe the full effects of this new weight loss trend. The combination likely works the same as, if not better, consuming apple cider vinegar or lemon juice alone.
It’s beneficial to note that drinking water before meals (even plain water) contributes to weight loss. Researchers found that drinking 250-500 mL (1-2 cups) of water 30 minutes before each meal for eight weeks led to significant reductions in energy intake, body weight, body mass index (BMI), waist circumference, and fat intake. This healthy habit was also linked to lower blood sugar and low-density lipoprotein (LDL) cholesterol levels.
Anecdotal Evidence and User Testimonials
One testimonial showed that drinking apple cider vinegar mixed with water, honey, and cinnamon for one month each morning helped curb appetite and digestion but didn’t result in weight loss.
Another personal experience suggested that drinking half a lemon squeezed into a pint of water daily for two weeks aided digestion and boosted energy but didn’t contribute to weight loss.
Robert H. Shmerling, MD, Senior Faculty Editor and Editorial Advisory Board Member at Harvard Health Publishing, suggests that while many claim apple cider vinegar supports weight loss, there’s little proof that it works.
Comparing to Other Weight Loss Methods
Other weight loss methods may be equally effective, if not more so, than drinking lemon water and apple cider vinegar. Drinking 2 cups of plain water before meals is an effective weight-loss strategy. Research also demonstrates that low-carb dieting, plant-based diets, and Mediterranean meal plans support weight loss and healthy weight management.
Increasing physical activity and taking certain dietary supplements, such as green coffee bean extract, fiber supplements, African mango, carnitine, white kidney bean, or green tea extract, might also enhance weight loss.
Other Health Benefits
Additional potential health benefits of consuming apple cider vinegar include the ability of acetic acid to kill harmful bacteria and vinegar’s source of natural probiotics and antioxidants, which can enhance the immune system and reduce oxidative damage to cells.
Potential Risks and Side Effects
While lemon water and apple cider vinegar have extensive health benefits, including weight loss, possible risks and side effects are concerning.
Dental Health Concerns
Because apple cider vinegar and lemon are acidic, they may erode tooth enamel. To reduce this risk, dilute these ingredients with water as much as possible or drink plain water after consuming lemon water and apple cider vinegar.
Digestive Issues
Acidic foods like lemon and apple cider vinegar could upset your stomach, damage the esophagus lining, exacerbate acid reflux, or cause other gastrointestinal problems when consumed excessively. They may irritate your throat when ingested frequently or in large amounts. Some people can't stomach the taste of apple cider vinegar and struggle with nausea or vomiting.
Interactions with Medications
Lemon water and apple cider vinegar may negatively interact with certain medications. For example, apple cider vinegar could interact with insulin or diuretics. It might also contribute to or worsen low potassium levels.
Nutrient Deficiencies
If you’re fasting excessively when drinking lemon water and apple cider vinegar or replacing main meals with this weight loss drink, you may be at risk of nutrient deficiencies associated with extreme dietary restrictions. This could lead to fatigue, thinning hair, unhealthy skin, or difficulty concentrating.
How to Use Lemon Water & Apple Cider Vinegar Safely
Consuming lemon water and apple cider vinegar in a healthy way involves drinking safe amounts properly diluted in water or tea to avoid side effects or health risks.
Proper Dosage and Dilution
Examples of apple cider vinegar used in research include 15 mL to 30 mL (1-2 tablespoons) daily. Recommended dosage and dilution instructions include mixing 1-2 tablespoons in 1-2 cups of water or tea with lemon.
Some people add honey, ginger, or other ingredients to the mixture to make it palatable. Apple cider vinegar is available in pill or gummy forms and it's an ingredient in apple cider vinegar salad dressings.
Diluting lemon water and apple cider vinegar in water and adding extra ingredients helps make the mixture taste better and reduces the risk of digestive problems or tooth enamel erosion.
Timing of Consumption
The optimal time to consume lemon water and apple cider vinegar is before meals to boost satiety. This makes it easier to cut back on calories for weight loss without feeling deprived.
Incorporating into a Balanced Diet
To avoid nutrient deficiencies and physical and mental fatigue associated with drinking lemon water and apple cider vinegar for weight loss, eat various healthy foods from each food group. Examples include fiber-rich foods, lean proteins, and heart-healthy dietary fat. Eat small meals throughout the day and avoid excessive fasting. Exercise regularly.
Comparing to Other Natural Weight Loss Supplements
To decide which weight loss solution is right for you, it’s important to consider all options, not just lemon water and apple cider vinegar.
Effectiveness and Safety
Lemon water and apple cider vinegar appear safe and effective for enhancing weight loss when combined with regular exercise and a healthy meal plan. However, other natural aids may be equally as effective without the bitter taste or potential adverse side effects linked to lemon juice and vinegar.
Popular Alternatives
Popular alternatives to lemon water and apple cider vinegar that may support weight loss include green tea extract, green coffee bean extract, carnitine, fiber supplements, African mango, and white kidney beans.
However, more research is needed to determine if others like garcinia cambogia, capsaicin, raspberry ketones, bitter orange, chromium, conjugated linoleic acid (CLA), probiotics, or pyruvate are as effective for healthy weight management.
Lifestyle Changes for Sustainable Weight Loss
Rather than the quick fix of combining lemon water and apple cider vinegar with fasting for rapid weight loss, it’s highly beneficial to adopt healthy habits you can stick with for a lifetime.
Importance of Diet and Exercise
Studies show that regular physical activity and balanced nutrition are the keys to long-term healthy weight management. Aim to exercise at least 30 minutes most days of the week and choose a diet rich in lean proteins (chicken, fish, eggs, beans, etc.), whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil, avocados, and other heart-healthy plant-based fats.
Mindful Eating and Portion Control
Whether or not you drink lemon water and apple cider vinegar to lose weight, mindful eating and portion control are critical for achieving and maintaining an ideal long-term body weight. Eat only when you’re truly hungry, drink water before meals to enhance satiety, consume food slowly, stop eating as soon as you feel full, and avoid eating while distracted, anxious, sad, mad, or stressed.
Long-Term Weight Management Strategies
Long-term healthy weight management strategies include stress reduction (yoga, tai chi, meditation, massage, spending time outdoors, etc.), getting 7-9 hours of sleep, eating various plant-based foods, and moving your body regularly. Avoid smoking, excessive alcohol consumption, high-fat meats, highly processed foods, fried foods, and added sugars.
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Key Takeaways
- While some research demonstrates the effectiveness of drinking lemon water and apple cider vinegar for boosting satiety and enhancing weight loss, anecdotal reports and healthcare provider recommendations are mixed. Some medical professionals suggest that this weight loss trend isn’t as effective as other diets, contributing to only modest (if any) weight loss.
- Other potential health benefits of lemon water or apple cider vinegar include lower cholesterol, reduced blood sugar, a smaller waist circumference, more energy, immunity support, enhanced digestion, and antimicrobial and antioxidant properties.
- Concerns about drinking undiluted lemon juice or apple cider vinegar include tooth erosion, unpleasant digestive symptoms, and medication interactions (particularly diuretics and insulin). This is particularly important to note for people with diabetes.
- When diluted and used as part of a nutritious eating plan and regular exercise program, lemon water and apple cider vinegar can support calorie restriction, boost satiety, and play an effective role in boosting overall health and well-being.
- It’s critical to make an informed decision and consult with a healthcare professional before beginning a new weight loss plan, including the lemon water and apple cider vinegar diet, particularly if you have a medical condition or take medications.
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