Lemons-A key to loose weight (Evidence Based)

Lemons are a good source of Vitamin C. Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. Vitamin C is also involved in Protein Metabolism.  A single lemon possesses around 30-40mg  of Vitamin C.

 The recommended daily intake by the U.S. Food and Nutrition Board of the Institute of Medicine:30-40mg

AGE	MALE	FEMALE	PREGNANCY	LACTATION
0-6 months	40mg (Adequate intake)	40mg (Adequate intake)
7-12 months	50mg(Adequate Intake)	50mg(Adequate Intake)
1-3 years	15 mg	15 mg
4-8 years	25 mg	25 mg
9-13 years	45 mg	45 mg
14-18 years	75 mg	65 mg	80 mg	115 mg
19+years	90 mg	75 mg	85 mg	120 mg
smokers	Individuals who smoke need 35mg/day more Vita C than non smokers.

1.    Lemon increases metabolism.

Drink warm lemon water first day in the morning, and you will be amazed at its effects. Increased metabolism is one of the primary reasons why people with high calories intake don’t gain weight. Citrus flavonoids are responsible for improved digestion. Citrus flavonoids act is a great digestive tonic, with appetite suppressing abilities. Citrus flavonoids support the Hydrochloric acid in the stomach in breaking down food. Even, the zest of the lemon improves the good bacteria in your gut.

2.    It helps you losing weight.

A study published in the Journal of Clinical Biochemistry and Nutrition showed that there is the presence of polyphenol antioxidants in lemons which significantly reduced weight gain caused by a high-fat diet in mice. Also, Insulin resistance was improved. Although, same results need to be  proven in humans, but I have experimented with lemon water and consumed fatty diet for a week while drinking lemon infused water for all day long.  And I was successful maintaining the same weight by the end of the week, and still lost some grams. J Think, what would happen, if you do the same while exercising and dieting?

3.    Appetite Suppressant

Pectin and Polyphenols are the main substances found in lemons that have more research available showing weight loss and appetite suppressing qualities. In one study, these two substances are shown increasing fat metabolism, increasing good cholesterol (HDL) thereby decreasing the bad cholesterol (LDL) and normalizes the triglycerides.

4.    Natural Anti-obesity agents.

A research was carried out in rats fed on a high-fat diet in International Journal of Biochemistry Research & Review. These findings showed that Lemon peel extract prevents body weight gain and fat accumulation through improvement of lipid metabolism by up-regulating the activities of MCAD( Medium chain acyl coenzyme A dehydrogenase)  and AAcyl-coenzyme A oxidase) while regulating the activity of glucose 6 phosphate dehydrogenase.

In this study, the results supported more towards the preventive effect of Lemon peel extract than the therapeutic effect. So it is considered as a natural Anti-obesity agent.

Making Lemon infused water

This recipe is the simplest of all and easy to prepare. This recipe is what I follow which helped me with my weight loss journey.

Things required:

1.    A lemon ( preferably de-seeded)

2.    ½” fresh Organic Ginger

3.    Filtered water

4.    Milton Thermo steel flask -1 liter (Water has to be warm till the last drop you drink)

5.    Most important “yourself” J

Procedure:

1.   Take a liter of water in a vessel and heat it on the flame until medium warm.
2.  Meanwhile thinly slice the lemons and de-seed them.
3.  Grate the ginger and drop everything inside the flask.
4.  Fill the flask with the warm water ready.
5.  Close the flask to let the lemon and ginger get infused in the water.
6.  This drink is ready to use after an hour.
7.  Repeat the steps from “4.”  once you finish drinking the infused water.
8.  Drink this water for all day long.

           Side Note:

·          Always use fresh lemons. To make the drink as healthy as possible, use filtered water and organic lemons.

·         If you don’t like to drink plain lemon water add Maple Syrup, date syrup or organic honey.

·         You can also flavor your lemon water by adding mint leaves.

• Safety measures / Side effects (MUST READ)

•  De-seeding is very much required if you are going to use the lemon water every day. Seeds contain small amounts of Salicylic acid which is the main ingredient in Aspirin. Also, it contains the bitter/astringent coating on the outside of the seed which gives it the bitter taste.
• Lemon has citric acid, which may erode tooth enamel ( A protective layer o the tooth to keep it safe from sensitivity). Peoples sometimes experience sensitivity due to the erosion of enamel. In my experience, use a straw to avoid lemon water touching the tooth and possible rinse your mouth with normal water after drinking lemon water.
• Don’t drink lemon water on tours. Lemon water increases the water intake which may lead to frequent bathroom breaks. So make sure you have that facility easily available.

• Lemon water is always the best way to lose weight. So if you feel that no other weight loss regime is helping you, start taking lemon water and you might start losing weight like me.

Best of luck for you Weight loss Journey, Guys!!

Stay Happy, Stay fit !!