When it comes to losing additional body weight naturally, nothing can be a more significant start than a honey-lemon juice cleanse. Well, there is certainly no magic cure for shedding extra pounds overnight that you put on overtime. But if you are all set to jumpstart your journey from fat to fit, combining honey and lemon can be your best bet. The well-known healing elixir is believed to trim you by melting body fat while making you look younger and feel better! So, should you also swear by honey and lemon juice for weight loss? We will investigate the evidence and unfold the truth in this article. Let us start with several health benefits these two potent natural ingredients offer.
Health Benefits of Honey
Honey is a golden-colored complex liquid with a thick consistency and smooth texture produced by honey bees and other similar insects. The sweet and sticky substance is known as one of the oldest foods available in the world, with tons of medicinal uses. Raw, unfiltered honey contains 181 nutritional compounds, including vitamins, minerals, antioxidants, and amino acids. Hence, it is considered high-quality with abundant beneficial properties (1). Given below are some science-backed health benefits of honey:
- Honey is a natural sweetener that perfectly substitutes processed sugar in cuisines, beverages, and bakery items.
- Antioxidants like flavonoids and phenolic acids in honey can protect cells from oxidative damage. This may help prevent inflammation, cardiovascular diseases, diabetes, cancer, etc. (2)
- The therapeutic benefits of honey make it a highly effective treatment for several skin ailments, including different types of wounds. (3)
- When used as a dressing, honey promotes the healing of partial-thickness burns more than conventional treatments. (4)
- Being rich in anti-inflammatory compounds, honey helps treat inflammation related to diabetic foot ulcers. (5)
- The antibacterial properties of honey help protect more than 60 different bacterial species. (6)
- Honey has long been known as a tasty and flavorful treatment for children’s colds and coughs (upper respiratory tract infections). It reduces the severity and frequency of cough while improving sleep quality significantly. (7)
Infants should not be given honey as it may cause ‘botulism’, a severe food poisoning in them.
Weight Loss Benefits of Honey
Despite being a sweet food, honey is good for weight loss. Several studies to date have established the links between honey and weight loss. Here is how the ingredient works to help us lose excess body weight:
- Honey is composed of fructose and glucose, which come from natural sources. Hence, it does not add to carbohydrates, keeping the body weight in check.
- It is rich in amino acids, increasing muscle mass while potentially boosting weight loss.
- The glycemic index of honey is healthier than sugar. So, the ingredient breaks down in the body gradually and is consumed by it completely.
- As a sweetener, the amount of honey needed is lesser than that of sugar. This ensures that you consume fewer calories.
- Though honey in juices adds to the calorie content, it also boosts the body’s metabolism of carbohydrates and fats.
- Honey is also known to mobilize the extra fat in the body and burn it into energy.
Health Benefits of Lemon
Lemon is used for its tangy juice and its zesty rind. As a result, it is widely used in beverages and desserts. Now, let us have a look at the promising health benefits offered by the citrus fruit that make it suitable for medicinal purposes, too:
- Lemon contains very high antioxidant vitamin C levels and small B vitamins (8). As a result, it maintains overall health by providing the body with essential nutrients and protecting it against everyday toxins and stressors.
- It contains many other beneficial plant compounds, including flavonoids, which help the body function more efficiently by regulating cellular activity. (9)
- The citric acid in lemon binds to calcium oxalate crystals, inhibiting crystal growth in the urine and preventing the formation of kidney stones. (10)
- The fruit comes loaded with heart-healthy nutrients like vitamin C and plant compounds, lowering heart disease and stroke risks. (11)
- A limonin plant compound in lemon may also reduce LDL or low-density lipoprotein (bad cholesterol) in the bloodstream. (12)
- Powerful antioxidants in lemon are also known to help our body combat certain types of cancer, like esophageal cancer. (13)
Weight Loss Benefits of Lemon
While lemon does not directly affect our body weight, it works as a healthy addition to the diet, eventually promoting weight loss. Lemon juice is arguably one of the best natural sources of vitamin C and contains vitamin B, calcium, and phosphorous. Given below is how this combination of nutrients impacts our weight:
- Lemon juice cleanses the liver and promotes the formation of digestive juices with many enzymes.
- It helps in burning excess fat by improving bodily metabolism.
- Being rich in the soluble fiber of pectin, lemon curbs hunger and strengthens our digestion significantly.
- It flushes toxins and excess water out of the body to keep our system clean.
- The juice of one lemon contains as little as 11 calories.
Honey and Lemon Juice for Weight Loss
It is believed that combining honey and lemon juice doubles the effects of both of these ingredients. In addition, adding water to it makes weight loss an even more straightforward procedure. Studies have revealed that inadequate hydration may lead to weight gain in adults (14). So, try drinking a tall glass of honey-lemon water on an empty stomach first thing in the morning every day. As you intake more and more water, your metabolism is improved, and you start feeling fuller before meals. Consequently, your hunger pangs are eased, your overall calorie intake goes lower, and your body can shed more pounds. (15) Water infused with honey and lemon juice detoxifies the body thoroughly, melting away extra body fat. Moreover, this go-to morning drink influences your other food choices throughout the day and goes a long way in helping you lose weight.
Consume honey lemon water before starting your workout to increase stamina and sustain energy levels. As an excellent post-workout magic drink, it not only nourishes the body with its medicinal values but also helps lose weight. It is even better to drink warm water with honey and freshly squeezed lemon juice every morning. The soothing and refreshing beverage will ensure that you have a great start to the day.
How to Make Honey-Lemon Water?
DIY preparation of this effective detox honey-lemon drink is super easy. Heat a glass of water in the oven until it turns lukewarm. Make sure that it does not start bubbling. In a glass, squeeze the juice of half a lemon and add a teaspoon of raw, organic honey to it. Now, pour the warm water into this mixture and stir well. Your honey-lemon juice is ready for consumption. You can adjust the amounts of lemon juice and honey per your taste. But avoid adding too much honey, as it may give you reverse results.
Make your honey-lemon water more flavorful by adding black salt and grated ginger to it. You may also add one or more other natural ingredients like whole milk, green tea, cinnamon, cucumber, cayenne pepper, mint, basil leaves, rosemary leaves, etc. for more interesting variations of your DIY weight loss drink.
Precautions to Follow
Though honey and lemon juice are an excellent natural combination to lose weight, they must be consumed cautiously. Check out the precautions you must follow for this purpose:
- Do not go overboard with honey; it may increase calorie intake and worsen your fluctuating glucose levels.
- Do not use too much lemon juice. Otherwise, your teeth will be highly affected by its acidic content.
- Please stay away from squeezing lemon juice directly into warm water, as this weakens the potency of vitamin C and makes it denatured.
- Always dilute lemon juice with water to prevent damage to your teeth’ enamel.
- Rinse your mouth with regular water immediately after drinking the beverage.
- Brush your teeth at least an hour after the drink consumption to avoid tooth enamel erosion.
- You may use a straw to drink honey-lemon water to keep your teeth healthy.
Simply drinking honey-lemon juice is not sufficient for weight loss. Supplement it with a healthy and balanced diet, regular exercise (walking, jogging, yoga), enough physical activity, and adequate sleep for a healthy living routine.
Other Benefits of Honey-Lemon Water
Apart from helping in weight loss, the combination of honey and lemon juice offers a range of other benefits. Check them out below:
- Freshens up and energizes during sickness
- Keeps the immune system healthy
- It helps the body fight infections
- Soothes the symptoms of sore throat
- Increases healthy gut bacteria
- Enhances digestive health
- Keeps constipation at bay
- Reduces the appearance of acne
- Boosts brain function
Both honey and lemon juice are powerful natural ingredients with a plethora of health benefits. When combined and mixed with warm water, they form a soothing and tasty concoction that is healthful as well as great for weight loss. It is a lower-calorie alternative to sweetened beverages or high-calorie soda drinks and hence, can be consumed regularly to melt excess body fat away. Preparing honey and lemon juice for weight loss at home is pretty easy but you must follow the precautions while making as well as drinking it to avoid unexpected risks.
Frequently Asked Questions (FAQs)
Can Lemon and Honey Reduce Belly Fat?
Indeed, the combination of lemon and honey is recognized for its potential to reduce excess body fat, including belly fat. Lemon contains citric acid, aiding digestion and fat metabolism, while honey provides natural sweetness and additional metabolic benefits.
Is It OK to Drink Lemon Water Every Day?
Drinking lemon water daily is generally considered safe when consumed in moderation and following recommended guidelines. The acidity of lemon may affect tooth enamel, so it’s advisable to rinse your mouth or use a straw to minimize contact with teeth.
Is It Better to Drink Lemon Water at Night or in the Morning?
Lemon water can be enjoyed at any time of day. Having it before bedtime helps maintain hydration overnight, while consuming it on an empty stomach in the morning is often recommended for its potential health benefits, such as boosting metabolism and aiding digestion.
What is the Healthiest Type of Honey?
The healthiest type of honey is raw, unprocessed, and organic. Raw honey undergoes minimal processing, retaining its natural enzymes, antioxidants, and nutrients. Organic honey ensures it’s free from pesticides and other harmful chemicals, providing a healthier option.
Will I Lose Weight if I Cut Out Sugar?
Yes, eliminating or significantly reducing sugar intake can contribute to weight loss. Sugar is calorie-dense, and cutting it out helps reduce overall calorie consumption. This, in turn, leads to weight loss and often results in improved cholesterol levels, promoting a healthier overall lifestyle. However, it’s essential to maintain a balanced diet and exercise for effective and sustainable weight management.
- “The Effect of Standard Heat and Filtration Processing Procedures on Antimicrobial Activity and Hydrogen Peroxide Levels in Honey,” NCBI.nlm.nih.gov
- “Honey as a Potential Natural Antioxidant Medicine: An Insight into Its Molecular Mechanisms of Action,” NCBI.nlm.nih.gov
- “Honey: A Potential Therapeutic Agent for Managing Diabetic Wounds,” NCBI.nlm.nih.gov
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- “The Clinical and Cost Effectiveness of Bee Honey Dressing in the Treatment of Diabetic Foot Ulcers,” PubMed.NCBI.nlm.nih.gov
- “Honey for Treatment of Cough in Children, “NCBI.nlm.nih.gov
- “Lemon Juice, raw Nutrition Facts & Calories,” NutritionData.self.com
- “Phytochemical, Antimicrobial, and Antioxidant Activities of Different Citrus Juice Concentrates,” NCBI.nlm.nih.gov
- “Medical and Dietary Therapy for Kidney Stone Prevention,” NCBI.nlm.nih.gov
- “Frequency of Citrus Fruit Intake is Associated with the Incidence of Cardiovascular Disease: The Jichi Medical School Cohort Study,” NCBI.nlm.nih.gov
- “Preventive and Ameliorating Effects of Citrus D-limonene on Dyslipidemia and Hyperglycemia in Mice with High-Fat Diet-Induced Obesity,” ScienceDirect.com
- “Antioxidant Vitamins Intake and the Risk of Coronary Heart Disease: Meta-Analysis of Cohort Studies,”” PubMed.NCBI.nlm.nih.gov
- “Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009–2012“, AnnFamMed.org
- “The Impact of Water Intake on Energy Intake and Weight Status: A Systematic Review,” NCBI.nlm.nih.gov