How To Lose Weight With Lemons

Lemons are a versatile citrus fruit that lend just a hint of sour to sweet and savory foods. With just 15 calories in a medium lemon, 2 g of dietary fiber and nearly half your daily requirement of vitamin C, lemons can also be a healthy weight loss tool. Several diet plans rely on the nutritional value of lemons to help you lose weight. Fortunately, lemon has a unique flavor that can act as a substitute for condiments or beverages that have far more calories, sugar and fat. Speak with your doctor before making significant changes to your diet.

Lemon zest increases metabolism

Squeeze the juice of half a lemon into 8 oz. of cold water and drink before having breakfast. Thoroughly wash the lemon prior to squeezing it and, using a zester, grate some of the rind into the water. A 2008 study performed at Sugiyama Jogakuen University and published in the "Journal of Clinical Biochemical Nutrition" found that lemon polyphenols may elicit metabolic effects on processes in the body that are related to obesity. The polyphenols in lemons are found in the peel, which is used in cooking, baking and can be added to beverages.

Lemon Smoothies!

Use a blender to make a refreshing lemon energy smoothie. In a blender, mix half a peeled, seeded fresh lemon, a handful of frozen strawberries, 1 tsp. of pure vanilla extract and 1 cup of low-fat plain or vanilla flavored yogurt. Blend until smooth and add low-fat milk as needed to thin the mixture so you can drink it. For sweetness, add 1 tsp. of honey and blend until fully combined. The average size lemon, according to Purdue University, has 27 calories, 0.3 g of fat and 8 g of carbohydrates. Having a lemon smoothie is a low-fat way to provide your body with essential nutrients like vitamin C and dietary fiber that can keep you feeling full longer so you eat less.

Lemon as a substitute for high-fat food 

Substitute the juice of half a lemon for butter or oil in recipes or ask for lemon juice on the side when dining out. Pure lemon juice has no fat and few calories, but enough flavor to take the place of half the high-fat, high calorie toppings and condiments you normally use. You'll be consuming fewer calories, less fat and still be able to enjoy foods with abundant flavor. If you cook at home, experiment with your favorite recipes by adding lemon juice for half the oil or butter. Eventually, you may find that lemon juice alone is enough to flavor food and you can decrease your reliance on high calorie condiments.

Lemons for snacks and desserts

Peel, seed and chop a fresh lemon and add it to a large container of low-fat cottage cheese or vanilla low-fat yogurt. Portion the yogurt or cottage cheese into single serving, reusable containers and store in the refrigerator. Instead of a high fat, high calorie snack or dessert, have a serving of low-fat lemon flavored yogurt or cottage cheese. You'll be consuming much less fat, sugar and calories than traditional convenience snack foods and desserts while adding nutrients like vitamin C, calcium and protein to your diet.

References:

• Sunkist: Nutrition Facts Labels for Oranges, Lemons & Other Citrus Varieties[http://www.sunkist.com/healthy/nutrition_facts.aspx#lemons]
• Purdue University: Lemon [http://www.hort.purdue.edu/newcrop/morton/lemon.html]
• Organic Facts: Health Benefits of Lemon [http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html]
• Journal of Clinical Biochemistry and Nutrition: Lemon Polyphenols Suppress Diet-Induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/]