Lemon water is a rich source of antioxidants, including vitamin C, and has been linked to weight loss and improved metabolic health. But does lemon water break a fast?
While lemon juice does contain small amounts of calories that could technically break a fast, the quantity is so minimal that it’s unlikely to impact ketosis or the metabolic benefits of fasting.
Discover the advantages of drinking lemon water and learn how to incorporate this hydrating beverage into your fasting routine.
Does lemon water break a fast?
Traditional fasts involve restricting all forms of calories and consuming only water, commonly known as a water fast.
During periods of caloric restriction, the body first utilizes available blood sugar and glycogen to generate energy for the cells.
Once glycogen reserves are depleted, the liver begins to tap into stored body fat, which generates ketones, a group of organic acids that act as an alternative fuel source to blood sugar.
This metabolic state is known as ketosis and occurs in the absence of sufficient carbohydrates, either through fasting or a low-carbohydrate ketogenic diet.
However, water fasts can increase the risk of nutrient deficiencies, especially in those who follow an ultra-processed or high-carb diet.
This explains why nutrient-containing beverages like lemon water are commonly consumed during fasts. However, it raises the question: Does lemon water break a fast?
No, one ounce of freshly squeezed lemon juice contains only seven calories and two grams of carbohydrates, which isn’t enough to break a fast.
In fact, lemon water is commonly used during fasting periods to support hydration, provide vitamin C and antioxidants, and help curb appetite without significantly impacting blood sugar or insulin levels.
Watch the video below to learn more about lemon water and ketosis.
Benefits of lemon water while fasting
Fasting is linked to many benefits, including better metabolic health, hormonal balance, anti-aging effects, and a reduced risk of obesity, diabetes, and insulin resistance.
Although it can produce an insignificant blip in ketosis, lemon water has been shown to enhance the effects of fasting through several supportive mechanisms.
Here are five incredible benefits of lemon water while fasting.
1. May help boost weight loss
Unlike many other fruits, lemons are ranked low on the glycemic index, which means they have minimal impact on blood sugar and insulin, a key glucose-regulating hormone.
Drinking water with lemon may actually support normal blood sugar and insulin levels, which can reduce the risk of insulin resistance.
Insulin resistance occurs when cells no longer respond to insulin, leading to chronically elevated blood sugar and insulin levels. Commonly called the “fat-storing hormone,” high insulin levels are linked to obesity, stubborn belly fat, and visceral fat accumulation around organs.
“While lemon water doesn’t directly help you lose weight, certain phytonutrients in lemon water stimulate significantly lower blood sugars and insulin levels, which helps reduce fat storage,” explains Dr. Berg.
2. Offers potential antioxidant effects
Lemons are rich sources of antioxidants, including flavonoids and polyphenols, which may help protect against free radical damage and suppress the oxidation process.
Oxidative stress, which occurs due to cellular imbalances between free radicals and antioxidants, is linked to chronic diseases such as cancer, arthritis, and dementia.
While more research is needed on the effects of lemon juice, a study published in the Journal of Oleo Science concluded, “The inhibition of…pro-oxidant induced lipid peroxidation and antioxidant activities could be possible mechanisms for the use of lemon in the management and prevention of oxidative stress-induced neurodegeneration.”1
Additionally, lemons are rich sources of vitamin C, a water-soluble vitamin that supports the body’s immune defenses against viral and bacterial infections by stimulating the development and activity of immune cells.
3. Supports balanced cholesterol levels
Cholesterol is vital for maintaining cell membranes, hormone production, vitamin D synthesis, and other bodily functions.
However, imbalanced cholesterol levels, especially elevated concentrations of small-dense low-density lipoprotein (LDL), can increase the risk of cardiovascular disease, heart attack, and stroke.
A study published in Nutrients found that lemon juice has shown the potential to support more balanced total cholesterol levels as well as raising high-density lipoprotein (HDL) cholesterol, widely known as the good cholesterol.2
4. Provides hydrating effects
Drinking lemon water is an excellent strategy for those practicing intermittent fasting, as it promotes hydration by flavoring the water and enriching it with natural electrolytes.
Lemons are a rich source of potassium, calcium, and magnesium, which are crucial for maintaining fluid balance and nerve signalling.
Optimal hydration can reduce the risk of fasting-related side effects, including brain fog, muscle weakness, and fatigue.
5. May help reduce appetite
Although more research is needed, lemon water may promote feelings of fullness, reducing hunger pangs and making it less challenging to extend your intermittent fasting window.
This is likely due to the soluble pectin fiber found in lemons, which slows digestion and expands in the stomach, promoting satiety. However, to achieve this effect, the lemon juice must contain pulp to offer pectin fiber.
How to make lemon water
To make lemon water, add the juice of one lemon to 12 ounces of filtered water. You can use a manual or electric juicer, or alternatively, slice the lemon, squeeze out some juice, and drop the slices directly into the water for a gentle infusion.
It’s recommended to prepare lemon water with freshly-squeezed juice from organic lemons.
Bottled lemon juice is pasteurized, which involves heating the juice to eliminate potentially harmful pathogens. However, pasteurization has been shown to kill beneficial bacteria and reduce nutrient content, which may negate its potential health benefits.
Additionally, conventional lemons are often treated with pesticides, such as glyphosate, a chemical linked to reproductive harm and cancer.
These lemons may also be coated in fungicides and petroleum-based wax coatings that can contaminate the pulp and juice upon slicing.
Lemon water variations
Drinking plain water with lemon may be unappetizing to some. Fortunately, you can include several lemon water variations with very low calories in your fasting regimen.
A popular option is to combine one teaspoon of lemon juice and one tablespoon of apple cider vinegar (ACV) in 12 ounces of water with liquid stevia. This simple recipe creates a spicy, metabolism-boosting lemonade with almost zero calories.
Similarly to lemon juice, ACV has been linked to better blood sugar control and improved insulin sensitivity.
A study published in Frontiers in Clinical Diabetes and Healthcare found that ACV helped lower both fasting blood glucose and hemoglobin A1C levels, an important marker that reflects average blood sugar over a three-month period.3
Cranberry lemon water is another alternative to drinking plain lemon water. Simply mix two ounces of sugar-free cranberry juice, one teaspoon of fresh lemon juice, one teaspoon of ACV, and a little stevia in six ounces of water for a tart, fruity beverage.
Finally, ginger lemon water can be an excellent way to boost the body’s antioxidant capacity while fasting. Combine one ounce of juiced ginger, the juice from one lemon, and 12 ounces of water, and add stevia to taste.
Research published in Molecules found that shogaol and gingerol, two anti-inflammatory compounds in ginger, may promote a healthy immune response by modulating immune activity.4
The best time to drink lemon water
For those practicing intermittent fasting, it’s generally recommended to consume lemon water in the morning while fasting.
Individuals engaging in prolonged or extended fasts, such as between 24 and 72 hours, can drink lemon water at any point during the fasting period to boost nutrients.
Lemon water can also provide benefits when consumed during eating windows, but it’s best to avoid drinking it within 30 minutes before or after meals.
When taken with food, lemon water may slightly alkalize the stomach’s pH, which can contribute to digestive issues and reduced nutrient uptake.
Key takeaways
Does lemon water break a fast? No, despite containing some calories, lemon water has little effect on ketosis or the metabolic fasting state, as it doesn’t significantly raise blood sugar or insulin levels.
It’s generally accepted to drink lemon water during fasting periods, which may provide additional health benefits, such as strengthening the immune system, supporting cardiometabolic health, and boosting weight loss.
FAQ
1. Does lemon water break a fast?
Although lemon water contains calories and carbohydrates, the content is so minimal that it doesn’t affect ketosis or the metabolic fasting state.
2. Does lemon water spike insulin?
No, lemon water won’t spike insulin levels. Lemons are low on the glycemic index, which means they have minimal impact on blood sugar and insulin levels.
3. How many calories are in lemon water?
Lemon water contains negligible amounts of calories. One fluid ounce of freshly squeezed lemon juice has approximately seven calories.
4. Does lemon water burn belly fat?
No, lemon water doesn’t directly burn belly fat. However, drinking lemon water may help you lose weight by supporting balanced blood sugar and insulin levels, which helps reduce fat storage.
