A 14-Day Lemon Water Challenge to Lose Weight
Brightly colored, flavorful, and packing a citrusy punch, lemons are one of the most versatile fruits around. From adding zest to savory dishes to providing a refreshing burst of flavor in drinks and desserts, these acidic fruits have a variety of uses. Lemons are also rich in nutrients like vitamin C, potassium, and fiber, making them a healthy addition to any diet.
Lemon water is a popular health drink that is often touted for its weight loss benefits. A popular trend in recent years, this refreshing beverage can be made by adding a squeeze of lemon to a cup of water.
But does lemon water actually help promote weight loss? Let’s dive into the science to find out.
Nutritional Value of a Lemon
What’s in these brightly colored fruits? Lemons are high in many nutrients, including vitamin C, potassium, and fiber. One lemon contains more than 20% of your daily recommended intake of vitamin C, which is a powerful antioxidant that may reduce the risk of certain diseases like heart disease and cancer. They also contain small amounts of other nutrients like folate and magnesium.
Here’s a breakdown:
- Calories: 18.8
- Carbohydrates: 6g
- Fats: 0.19g
- Proteins: 0.71g
- Water 57.8g
- Calcium: 16.9mg
- Magnesium: 5.2mg
- Phosphorus: 10.4mg
- Potassium: 89.7mg
- Vitamin C: 34.4mg
- Folate: 7.15µg
How Does Lemon Water Help with Weight Loss?
The short answer – it depends. The long answer – lemon water on its own probably won’t help you lose weight. However, there are a few reasons why drinking lemon water may be helpful for weight loss.
Drink Lemon Water in Place of Sugary Beverages
Sugar is a major contributor to weight gain. In fact, studies have shown that sugar can contribute to an increased risk of obesity, type 2 diabetes, and heart disease.
Lemon water is a great way to help reduce your sugar intake. By replacing sugary drinks like soda and juice with lemon water, you’ll be cutting out empty calories that can lead to weight gain.
Use Lemon Water to Curb Cravings for Unhealthy Foods
Have you ever been so hungry that all you really want is a bag of chips? Or how about when you’re absolutely craving sweets and nothing else will satisfy you?
When cravings strike, it can be hard to resist giving in. Drinking lemon water on its own won’t do much to satisfy your cravings, but it can be a helpful tool as part of a weight loss plan.
By starting your day with lemon water and bringing along a bottle to go, you’ll be able to curb hunger pangs and prevent unhealthy snacking.
Hydrating Well
Proper hydration is a helpful tool for people looking to lose weight. You might not have mastered the difference between thirst and hunger, and often confuse the two. When you’re feeling hungry, try reaching for a glass of water first and see if that helps.
Lemon water is a great way to stay hydrated throughout the day. The combination of water and electrolytes like potassium can help keep your body hydrated and functioning properly.
Plus, staying hydrated has been linked to long-term weight loss.
The 14-Day Lemon Water Challenge
Ultimately, lemon water isn’t a magic formula for weight loss. That said, it can be used as part of a healthy diet and exercise routine to help promote overall health and well-being. Interested in giving lemon water a try? Why not follow along with the 14-day lemon water challenge?
To get started, simply add a squeeze of lemon to a tall glass of water. You can also mix in other fresh ingredients like mint leaves or cucumber slices for added flavor and nutrients. Drink the lemon water throughout the day at regular intervals, making sure to drink plenty of it at least 30 minutes before meals.
Within a few days, you should start to feel more hydrated and energetic. And, over time, you may notice other health benefits like improved digestion and skin health. Who knows – you might even lose a few pounds along the way!
What to Eat for 14 Day Lemon Water Challenge to Lose Weight
Diet is an important part of any weight loss plan. When you’re trying to lose weight, it’s important to eat a healthy diet.
In addition to drinking lemon water throughout the day, try incorporating these healthy foods into your diet:
Fruits and vegetables: aim for at least 4-5 servings per day
Whole grains: choose whole grain bread, pasta, and cereals. These are higher in fiber and nutrients than their processed counterparts
Protein: focus on lean protein sources like chicken, fish, tofu, and legumes. These will help you feel full longer.
Healthy fats: include healthy fats like avocados, nuts, and seeds in your diet in moderation
Sample 14-Day Lemon Water Challenge Meal Plan (Low Calorie):
Day 1
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: oatmeal with fresh berries
Lunch: large salad with grilled chicken
Snack: apple with peanut butter
Dinner: lentil soup with a side of roasted vegetables
Day 2
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: smoothie made with almond milk, spinach, and banana
Lunch: roasted portobello mushroom sandwich on whole wheat bread
Snack: carrot sticks with hummus
Dinner: shrimp stir-fry with brown rice
Day 3
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: eggs (scrambled, poached, or sunny side up) with whole grain toast
Lunch: quinoa salad with black beans and grilled veggies
Snack: greek yogurt with honey and almonds
Dinner: grilled salmon with roasted Brussels sprouts
Day 4
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: oatmeal with chia seeds and a touch of honey
Lunch: grilled chicken wrap with shredded lettuce, tomato, and avocado
Snack: celery sticks with peanut butter
Dinner: vegetable curry with brown rice
Day 5
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: scrambled eggs with salsa and whole grain toast
Lunch: roasted beet and goat cheese salad
Snack: cucumber slices with hummus
Dinner: grilled chicken breast with sweet potato and green beans
Day 6
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: smoothie made with almond milk, Greek yogurt, and mixed berries
Lunch: black bean burger on a whole wheat bun with tomato salsa
Snack: hard-boiled egg with salt and pepper
Dinner: vegetable soup with quinoa
Day 7
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: omelet with fresh spinach and mushrooms
Lunch: black bean burrito with brown rice
Snack: green smoothie made with apple, kale, and banana
Dinner: grilled steak skewers with roasted cauliflower and sweet potato
Day 8
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: scrambled eggs with avocado slices and whole wheat toast
Lunch: quinoa veggie bowl topped with grilled chicken
Snack: turkey jerky and almonds
Dinner: vegetable stir-fry over brown rice
Day 9
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: yogurt topped with sliced fruit and chia seeds
Lunch: romaine lettuce salad with chickpeas and avocado
Snack: banana with almond butter
Dinner: spicy tuna roll with edamame
Day 10
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: pancakes made with whole wheat flour and a ripe banana
Lunch: roasted portobello mushroom sandwich on whole wheat bread
Snack: hard-boiled egg with salt and pepper
Dinner: grilled salmon with roasted Brussels sprouts
Day 11
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: oatmeal with fresh berries
Lunch: large salad with grilled chicken
Snack: apple with peanut butter
Dinner: lentil soup with a side of roasted vegetables
Day 12
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: smoothie made with almond milk, spinach, and banana
Lunch: roasted portobello mushroom sandwich on whole wheat bread
Snack: carrot sticks with hummus
Dinner: shrimp stir-fry with brown rice
Day 13
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: eggs (scrambled, poached, or sunny side up) with whole grain toast
Lunch: quinoa salad with black beans and grilled veggies
Snack: greek yogurt with honey and almonds
Dinner: grilled salmon with roasted Brussels sprouts
Day 14
Start the day with a glass of warm lemon water on an empty stomach.
Breakfast: smoothie made with almond milk, Greek yogurt, and mixed berries
Lunch: black bean burger on a whole wheat bun with tomato salsa
Snack: celery sticks with peanut butter
Dinner: vegetable soup with quinoa
Tips for Success on the 14-Day Lemon Water Challenge
This easy-to-follow regimen will help you drink plenty of refreshing lemon water each day, while also incorporating other healthy foods and habits into your routine. Here are some tips for success on the 14-day lemon water challenge:
Reduce Your Portions
The only proven “magic pill” for weight loss is a calorie deficit. This means that you need to take in fewer calories than you burn off in a day. While the lemon water challenge won’t automatically reduce your calorie intake, it will help to make you more mindful of what and how much you’re eating. Make sure to pay attention to portion sizes, especially when it comes to starchy carbohydrates and sugary snacks.
Some people prefer to weigh and measure their food to track their consumption more accurately.
If this proves too challenging, try using a calorie counting app or simply mastering hand-eye portion control.
Go for a Reasonable Calorie Deficit
A safe and healthy rate of weight loss is about 1-2 pounds (0.5-1 kg) per week. This means creating a daily calorie deficit of 500 calories if you want to lose one pound per week, or 1000 calories if you want to lose two pounds per week.
The lemon water challenge can help you create a calorie deficit by making you more mindful of your eating habits. But remember, you’ll need to do more than just drink lemon water to lose weight. You’ll also need to make sure you’re eating healthy foods and getting enough exercise.
Choose Low-Calorie Foods
The foods you include as part of the lemon water challenge should be mostly or entirely composed of low-calorie ingredients. This doesn’t mean that your meals have to be boring, however. There are plenty of delicious and satisfying foods that are also low in calories.
The BetterMe app has many nutritious meal ideas that are perfect for the lemon water challenge, including filling salads, hearty soups and stews, delicious smoothies, and more.
Stay Hydrated
Along with plenty of fresh water each day, you should also aim to drink at least 8 cups of other fluids each day. Lemon water can come in handy, as it’s a better choice than sugary drinks like soda, sports drinks, and fruit juice.
But you can also get your fluid intake from other sources, such as herbal tea, decaf coffee, low-fat milk, and even sparkling water.
Just make sure to avoid sugary beverages, as they can quickly offset any weight loss benefits of the lemon water challenge.
Exercise Regularly
While the lemon water challenge can help you create a calorie deficit, exercise is the best way to burn off excess calories and fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include brisk walking, jogging, biking, swimming, or playing tennis.
Just remember that physical activity is not a “quick fix” for weight loss. Even if you’re meeting your daily exercise goal, you’ll also need to be mindful of what and how much you eat to see real results.
Beware of the Side Effects of Lemon Water
While drinking lemon water is generally safe, there are a few potential side effects to be aware of.
The most common side effect is heartburn or indigestion. This is because citrus fruits can cause acid reflux when eaten on an empty stomach. If you’re prone to heartburn, drink your lemon water with meals rather than on an empty stomach.
Another potential side effect is tooth enamel erosion. This is because the acid in lemon juice can wear away at tooth enamel. To protect your teeth, drink your lemon water through a straw, and brush your teeth soon after drinking it.
You should also be aware that too much vitamin C can lead to kidney stones and stomach upset. While the lemon water challenge only calls for a small amount of lemon juice, you may want to avoid this drink entirely if you’re prone to kidney stones.
The Bottom Line
The 14-day lemon water challenge is a great way to kickstart weight loss and improve overall health. Over the course of the challenge, you will enjoy a variety of delicious and healthy meals that are packed with nutrients.
Whether you’re looking for heart-healthy protein sources or tasty vegetable side dishes, there is something for everyone in this challenge. So what are you waiting for? Hop onto the BetterMe app today and start your 14-day lemon water challenge!
A 14-Day Lemon Water Challenge to Lose Weight
