We read everywhere that the healthiest “weight loss” drink would simply be a glass of lemon water. A minimalist recipe, supposed to help eliminate cholesterol, “detoxify” the liver and kidneys, while helping the figure. But what does this water + lemon mixture actually do in the body?
The fashion was revived by the American doctor Dr Eric Berg, who details in a video the possible effects of a glass of lemon water per day. He talks about fatty liver, kidney stones, blood sugar and aging. Enough to make you want to look at this glass differently.
Weight loss: the role of water… then that of lemon
First, there is water. Drinking before meals already helps you lose weight: a study cited in the literature shows that 0.5 liters of water before a low-calorie meal increases weight loss by around 44% over several weeks.
Another fact often put forward, 0.5 liters of water would increase the metabolism by 30 to 40% for around thirty minutes. Not to mention the calories avoided if we replace sugary sodas and juices.
Lemon adds vitamin C, soluble fiber and phytonutrients. Dr. Berg, quoted by
GetSurreyrecalls that hepatic steatosis corresponds to “the infiltration of fat into the liver, so fatty liver means a fatty liver. Lemon water has the ability to dissolve fat in the liver. There are other things too, like purifying bile salts and choline.”
Clearly, it relies on better quality of bile to evacuate fats and cholesterol.
Lemon water, cholesterol and liver: promises and limits
On the scales, the doctor remains cautious. “Lemon water does not directly help you lose weight, but it can indirectly help you lose weight“. He adds that “Certain phytonutrients found in lemon water significantly lower blood sugar levels and reduce insulin resistance. And that’s the reason why someone can lose weight“.
Less insulin, therefore slightly reduced fat storage, especially if lemon water replaces sugary drinks in a diet low in saturated fat.
On the cholesterol side, the evidence remains limited. Certain compounds in lemon, such as limonin, are being studied to lower LDL and triglycerides, but there is no evidence of treatment. The heart of the work is always done on the plate: more fruits, vegetables and fiber, less fried foods, cold meats and fatty pastries. Lemon water is added as a very low-calorie drink, which can support the liver thanks to its antioxidants.
Kidneys, calculations, instructions for use and precautions
For the kidneys, lemon water plays two roles. First hydration, which increases the volume of urine and the elimination of waste. Then citrate, derived from citric acid.
Dr. Berg explains: “The citrate found in lemon juice interacts with oxalate, which is a key component of the most common type of kidney stones – calcium oxalate stones. By having citrate in your body, it can bind effectively to oxalates, reducing the likelihood of stone formation.”
Concretely, nutritionists often recommend a large glass of lukewarm water with the juice of half a lemon, up to twice a day, ideally in the morning and at least 30 minutes before a meal.
The juice must be well diluted, and drunk through a straw to limit the acid attack on the enamel. People suffering from ulcers or gastritis should be careful: “Avoid anything acidic if you have a stomach ulcer or inflammation“. And in case of high cholesterol, liver or kidney disease, this ritual never replaces treatment or medical monitoring.