Among the many natural weight loss remedies out there, lemon juice and apple cider vinegar stand out as two of the most effective and widely used. Packed with health-boosting properties, these two ingredients can work wonders in helping you achieve your weight loss goals. From alkalizing the body to activating fat-burning enzymes, the benefits of lemon juice and apple cider vinegar are numerous.
This article looks at the nutritional content of apple cider vinegar vs lemon juice for weight loss, especially their potential benefits and differences. Keep reading below to know more!
Apple Cider Vinegar For Weight Loss
Apple cider vinegar (ACV) has been favored to be great for weight loss for many years. It is made by fermenting apple cider with bacteria and yeast, which turns the sugars in the cider into acetic acid. This acetic acid is believed to have many health benefits, including weight loss.
ACV increases metabolism and reduces fat storage. Its acetic acid content has improved metabolism, leading to a higher calorie burn throughout the day1. ACV also contains enzymes that can help break down and digest fats, which may reduce fat accumulation in the body2,3.
Studies have also shown that ACV may help to lower blood sugar levels and improve insulin sensitivity4,5. When blood sugar levels are stable, your body is better able to burn fat for energy, which can lead to weight loss.
Additionally, ACV may help to suppress appetite and reduce cravings6. This can lead to reduced calorie intake, essential for weight loss.
Health Benefits Of Apple Cider Vinegar
Apple cider vinegar offers a range of potential health benefits. These include:
Regulates Blood Sugar Levels
ACV has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes7.
The acetic acid in ACV can help increase the production of stomach acid, which aids in digestion and can help prevent indigestion8,9.
ACV may have anti-inflammatory properties that can help reduce inflammation throughout the body, potentially reducing the risk of chronic diseases10.
Aids Weight Loss
As explained earlier, ACV can aid in weight loss by reducing fat storage, increasing metabolism, and suppressing appetite.
ACV contains beneficial acids and antioxidants that can help boost the immune system and protect the body from harmful pathogens3.
ACV has been shown to reduce LDL cholesterol levels, also known as “bad” cholesterol, which can help reduce the risk of heart disease11,12.
Promotes Heart Health
By improving blood sugar levels, reducing inflammation, and lowering cholesterol levels, ACV can promote overall heart health and reduce the risk of heart disease13,14.
Side Effects Of Apple Cider Vinegar
While apple cider vinegar has many potential health benefits, it can also cause some side effects, especially if taken in large amounts. Here are some potential side effects of ACV:
The acetic acid in ACV can erode tooth enamel, leading to dental problems like sensitivity and cavities15,16.
ACV can cause digestive issues like nausea, diarrhea, and indigestion, especially when consumed in large amounts16.
Interaction With Medications
ACV can interact with certain medications, including insulin, diuretics, and some heart medications, potentially causing adverse effects17.
Low Potassium Levels
Consuming large amounts of ACV may lead to low levels of potassium in the body, which can cause weakness, fatigue, and muscle cramps18.
Direct application of ACV to the skin can cause irritation and burns, especially for people with sensitive skin16.
Lemon Juice For Weight Loss
Lemon juice is a popular drink known for its refreshing taste and potential health benefits. It is simply a mixture of water and lemon juice, which can be consumed hot or cold and mixed with various other ingredients. Drinking lemon water can help with hydration and may be a healthier substitute for sugary drinks. Additionally, it has been associated with potential health benefits and even weight loss.
Lemon juice is low in calories. Compared to other drinks, lemon juice has significantly fewer calories. A glass of orange juice contains around 113 calories, while a can of soda has about 160 calories, in contrast to the 8 calories found in half a medium-sized lemon’s juice. Making the switch to lemon juice in place of other high-calorie beverages can help reduce daily calorie intake and support weight loss efforts. Over time, this small change could help prevent weight gain.
Lemon juice can also make you feel fuller. Drinking a glass of lemon juice with your food might make you feel fuller and eat less. Studies have shown that drinking water with meals can make you feel less hungry and more full during and after a meal. Lemon water makes you feel full like water when you drink it with your food19.
Lastly, fresh lemon juice might help speed up your digestion. A small study on how drinking room-temperature water affects metabolism found that drinking 500ml of water raised the metabolic disorders of the people who took part by 30% for up to 40 minutes. Some energy was used to get the water up to body temperature.
When you drink colder water, your body has to use even more energy to heat it, so having a cool glass of lemon water several times a day could speed up your metabolism, which could help you lose weight.
Lemon water keeps you hydrated all day, which helps you lose weight by causing more lipolysis. (fat breakdown). Studies on animals have shown over and over again that fat cells have more mitochondrial activity when they are more hydrated. This is what causes lipolysis.
Lemon juice may also help you lose weight by stopping you from gaining weight and fat. Studies with mice that ate a healthy diet showed that lemon flavonoids slowed down weight gain, fat buildup, high cholesterol, high blood sugar, and insulin resistance.
Hesperidin is a flavonoid that is found in lemons. It is good for lipid regulation because it lowers the production of VLDL, which is a bad type of cholesterol, and serum triglycerides. Triglycerides are the extra calories you eat but don’t use up. These calories are stored in your fat cells. Getting rid of triglycerides helps you lose weight and stay healthy generally20,21,22.
Health Benefits Of Lemon Juice
Lemons are a healthy, and beyond it being a low-calorie refreshing drink, it can offer the following health benefits:
Lemons have a lot of vitamins that fight cancer. In both in vitro (test tube) and in vivo (testing on mice), one study found that a particular lemon juice stopped the growth of cancer cells.
Also, hesperidin, one of the flavonoids in lemons, has been shown in lab tests to stop breast cancer cells from growing and may do the same for prostate cancer cells. Hesperidin can be found in small amounts in lemon and juice peel, pith, and membrane23,24.
Iron-deficiency anemia can be prevented by drinking lemon juice, which is high in vitamin C. Vitamin C helps the body absorb iron better.
If you drink a glass of lemon water juice with a meal that has iron-rich foods in it, the iron will be changed into a digestible form that your body can use more easily25.
Citrus foods all have a lot of citric acids, but lemon juice has the most. Citric acid, also called citrate, is found in lemon juice. It has been shown to stop kidney stones from forming in people who get them often26,27.
Side Effects Of Lemon Juice
Lemon water may cause some side effects. These include:
Tooth Enamel Erosion
The acidity of lemon water can wear away dental enamel if consumed in large quantities, which is a drawback. Enamel acts as a barrier between acid and your teeth. When it wears away, your teeth become tender and more prone to developing cavities.
Reduce the concentration of lemon juice in your water if you’re concerned about the potential damage to your dental enamel. As suggested by dentists, the standard ratio for making lemon water is half a lemon for every 32 ounces of water.
Consuming the lemon water through a straw can lessen the impact on your teeth’s enamel. This minimizes the fluid’s interaction with your teeth, protecting them from decay.
Heartburn and Acid Reflux
If you struggle with heartburn, you may want to avoid drinking lemon water because citrus fruits can aggravate heartburn and gastroesophageal reflux disease28.
Lemon juice may cause gastrointestinal issues, such as stomach upset, nausea, bloating, and diarrhea, in some individuals. This is because lemon juice is acidic and may irritate the lining of the stomach or digestive tract. People with gastroesophageal reflux disease (GERD) or ulcers should be cautious about consuming large amounts of lemon juice, as it may exacerbate their symptoms.
Apple Cider Vinegar vs Lemon Juice For Weight Loss
When it comes to comparing apple cider vinegar and lemon juice for weight loss, there is no clear winner. Both substances can be incorporated into a healthy diet and may offer some potential health benefits, but they should not be relied upon as a sole method for weight loss.
They can both be enjoyed in a variety of ways, such as in beverages, dressings, or as a flavor enhancer for cooked dishes.
One easy way to detox the body and aid in weight loss is by drinking a mixture of apple cider vinegar and lemon juice. The juice may be simple, but it packs a powerful punch, helping with detoxification and weight loss.
As for making a definitive choice between the two, you may want to consider the following:
Health Goals: Consider your overall health goals, lemon juice provides vitamin C, vitamin A, folate, and choline, and apple cider vinegar has phosphorus, calcium, magnesium, and sodium, all of which contribute to their nutritional value.
Taste Preference: Fermentation is the process through which apple cider vinegar is created. After a few weeks, the yeast in the combination has converted the sugar in the apple juice into alcohol. Vinegar gets its characteristic sour flavor and pungent aroma from acetic acid, which is produced when alcohol is fermented by natural microorganisms while lemons get their sour flavor from the 5–6% citric acid found in their juice.
Lemon juice and apple cider vinegar are all-natural supplements that can help you lose extra pounds.
While apple cider vinegar may have a more direct effect on appetite suppression and blood sugar regulation, lemon juice may be more beneficial for overall hydration and nutrient intake.
Ultimately, both apple cider vinegar and lemon juice can be enjoyed as part of a healthy diet and may have some potential health benefits. However, it is important to keep in mind that weight loss requires a balanced diet and regular exercise, and relying solely on any one food or drink is not likely to produce significant results.
1 Shishehbor F, Mansoori A, Sarkaki AR, Jalali MT, Latifi SM. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. Pak J Biol Sci. 2008 Dec 1;11(23):2634-8. doi: 10.3923/pjbs.2008.2634.2638. PMID: 19630216.
2 Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes. Diabetes Care. 2004 Jan;27(1):281-2. doi: 10.2337/diacare.27.1.281. PMID: 14694010.
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6 Kondo, T., Kishi, M., Fushimi, T., & Kaga, T. (2009, May 26). Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation. Journal of Agricultural and Food Chemistry; American Chemical Society. https://doi.org/10.1021/jf900470c
10 Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005 Sep;59(9):983-8. doi: 10.1038/sj.ejcn.1602197. PMID: 16015276.
11 LDL and HDL Cholesterol and Triglycerides | cdc.gov. (2022, October 24). Centers for Disease Control and Prevention. https://www.cdc.gov/cholesterol/ldl_hdl.htm#:~:text=LDL%20(low%2Ddensity%20. lipoprotein),for%20heart%20disease%20and%20stroke.
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13 Diabetes, Heart Disease, & Stroke. (2023, February 28). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
14 Fight Inflammation to Help Prevent Heart Disease. (2022, November 1). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fight-inflammation-to-help-prevent-heart-disease
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