How Does Drinking Lemon and Coffee Help with Weight Loss?
In this article we’re going to explore the evidence behind the relationship between drinking lemon and coffee and how it can help to promote weight loss. We’ll look at the research, discuss opinions from experts, and provide our own analysis and insights.
Lemons and Weight Loss
Lemon is often advocated for its health benefits for people looking to lose weight. One of these benefits could be down to its low calorie content, with just 17 calories per 100 g. Additionally, lemons have a high vitamin C content as well as several organic compounds that are associated with health benefits.
Some research suggests that lemon juice can help to regulate levels of satiety, which is a feeling of fullness and satisfaction. This means that people can feel fuller for longer, reducing their need to eat or snack at regular intervals throughout the day. This could help to reduce the amount of calories a person consumes, which could aid in weight loss.
Lemons are also known to be rich in pectin, a form of soluble fiber. A 2017 study found that pectin is thought to decrease appetite, reduce fat uptake and suppress calorie absorption. As such, this could provide assistance to people trying to lose weight.
Coffee and Weight Loss
Coffee is known to be one of the world’s most popular drinks, but it is also considered to be a potential aid for weight loss. One way this is thought to work is due to its caffeine content, which is associated with reducing appetite and increasing metabolic rate. So, it can help people to burn more calories and control their hunger.
Another weight-loss-promoting effect is thought to be due to the antioxidant properties of coffee. It was suggested in a 2019 study that the antioxidants present in coffee could decrease fat absorption and increase fat breakdown. This then could result in less fat stored in the body, leading to greater weight loss.
Analysis and Insights
The combined effects of lemon and coffee could be a very effective strategy for people looking to manage their weight. Drinking a combination of lemon and coffee can reduce the absorption and breakdown of fats, as well as help to regulate levels of satiety and suppress appetite. This can all potentially help to reduce calorie intake, leading to greater weight loss.
Opinions from Experts
Dr Lucy Mascarenhas, a registered nutritionist and certified personal trainer, explains that, “Drinking a combination of lemon and coffee can be a beneficial addition to a person’s diet as part of an overall weight loss or management program. The low calorie content of lemon, combined with the caffeine in coffee, can help to reduce appetite and promote fat loss, which is of course beneficial for people looking to manage their weight.”
Risks and Considerations
When considering any weight-management program, it is of course important to be aware of any potential risks that may be associated. Coffee, in particular, could have some side effects such as headaches, nervousness, and nausea. It is important to keep caffeine intake at sensible levels, not to exceed more than 400mg per day, to avoid any potential side effects.
Furthermore, adding too much lemon, or drinking it throughout the day, can increase your risk of tooth erosion. As such, it is best to limit your intake to eight ounces per day and drink with a straw.
Supplements and Alternatives
Whilst drinking a combination of lemon and coffee can be beneficial for weight management, there are of course alternative options available. For example, supplements such as Garcinia cambogia extract have been advocated due to the presence of hydroxycitric acid, which has been associated with appetite-suppressing properties and can reduce fat absorption.
Additionally, if you’re looking to reduce your sugar intake, artificial sweeteners or natural sugar-alternatives such as stevia could also be beneficial.
Caffeine and Calorie Intake
Whilst the effects of caffeine on calorie intake are still being investigated and debated, there is some evidence to suggest that consuming caffeine can reduce calorie intake throughout the day. A 2009 study found that caffeine “inhibits the breakdown of fat, leading to reduced food intake”. This could be beneficial for people looking to lower their daily calorie intake and manage their weight.
Obesity and Dietary Patterns
The World Health Organisation (WHO) suggests that being obese increases a person’s risk of several diseases, including type 2 diabetes, heart disease and stroke. As such, changing your diet and finding effective ways of managing your weight is essential to reducing this risk.
One way of doing this could involve researching dietary patterns, such as the Mediterranean diet, and incorporating this into how you eat. This type of diet consists of plenty of fruits and vegetables, whole grains, fish and a reduction in red meat and processed foods.
Activity Levels and Nutritional Education
In addition to being mindful of dietary patterns, increasing activity levels can also help to promote weight loss. Exercising regularly can help to burn more calories, as well as improve overall health and wellness. This could involve adding more walking or jogging into your day-to-day routine, or taking up a new hobby such as swimming.
Additionally, increasing nutritional education could provide added benefit for those looking to manage their weight. Eating healthily can be made easier with an understanding of how different foods affect the body. This knowledge can then be used to make informed decisions about what to eat and how much of it.
The Role of Genetics on Weight Loss
It is important to remember that genes can play a role in how easy it can be to manage weight. Even if following a specific diet or plan, some individuals may find it much harder than others to lose weight.
A 2011 study identified a variety of different genes which can affect the body’s response to weight loss. Whilst this doesn’t define a person’s fate, it does suggest that other forms of intervention may be required for some people to manage their weight.
The Psychology of Weight Loss
The psychological aspect of weight loss can be just as important as the dietary and physical facets. To achieve long-term success, it’s essential to foster positive attitudes towards food and exercise, as well as develop sustainable habits which are adopted in the long-term.
A 2019 study discussed how psychological factors, such as motivation or body image, can impact a person’s diet, exercise levels and overall success in losing weight. It argued that psychological therapies could be beneficial for many, to help in the management of weight loss.
Research Into the Field of Weight Management
With so many forms of diet and nutrition available, it is important to ensure that research continues to be conducted in the field. This can provide insight into which strategies are more effective, and look into any potential risks or side effects.
The specialty of weight management continues to grow as the research into the field continues. In 2017, over 6,300 scientific papers were published in the field of obesity, which is a great indicator of how much research is currently being conducted. It is essential that such research is done so that people have access to the knowledge they need to manage their weight effectively.
