It goes by different names: coffee and lemon, lemon coffee, coffee with lemon, etc. As these all imply that the drink has two ingredients: lemon and coffee. In most cases, the lemon is cut into large slices and the lemon juice is simply put into a cup of instant or ground coffee. It's very similar to drinking lemon water except it doesn't taste great.

For many, the flavor is an acquired taste. The citrusy aromas don't exactly blend well with the robust flavors of black coffee and other variants. But in the name of weight loss, people power through the initial cups until they get used to the flavors. Then comes the claims of fat loss after a few weeks of drinking lemon coffee daily.

The Promised Health Benefits of Lemon Coffee

Coffee has been shown to provide modest fat-burning benefits. Lemon and lemon juice with water has also been attributed to aiding in weight loss, but studies haven't shown conclusive evidence that it does. The more scientifically backed benefit of lemon and other citrus fruits is the fact that they contains Vitamin C and other nutrients, which help the body in other ways.

Still, the popularity of the two resulted in a no-brainer combination to help you lose weight. So how could this drink help to lose weight? Here are the popular claims.

Black Coffee and Lemon Claims to Burns Fat

The most direct way that this coffee lemon combo is supposed to help you lose weight is through fat loss. Those who drink it swear that coffee and lemon burn belly fat, which allows them to shed away several pounds in just a few weeks or months.

Coffee has indeed been shown to increase the number of calories you burn thanks to the caffeine. When you drink caffeine, it has been shown to increase your basal metabolism rate 3-11%, with a higher percent happening in already normal weight subjects. Another way caffeine can increase your calories burned is with energy boosts that help improve your endurance during exercise. You're exercising more and harder thanks to the caffeine in coffee.

As for lemon, there's currently no evidence showing that it can directly burn fat. One good thing to remember is that protein has the highest thermic effect (20-30%), meaning you burn the most calories digesting this specific type of food. This is compared to 5-10% for carbs and 0-3% for fat. Lemon juice is low in fruit sugar, thus low in carbohydrates and is mostly water with acid, vitamins and minerals. The drink may help you achieve a calorie deficit by keeping you full for a longer time and well hydrated, but it won't directly shed pounds just because you consume copious amounts.

Coffee and Lemon Hastens Metabolism

To be clear, we want to outline what metabolism means. Many TikTok users simply throw the word around, leading to many misleading statements. 

Metabolism, especially when related to diet and weight loss, is the process of converting food into energy. The higher the metabolic rate we have, the more efficient the body is at using calories from our food as the energy we can use.

It is true that metabolic rate differs in each individual, with some having a "faster metabolism" that prevents them from gaining a lot of weight. Unfortunately, this is determined by genes and muscle mass for the most part. Drinking coffee has been shown to affect it, as mentioned above. There's also evidence that the polyphenols found in lemon and coffee could trigger thermogenesis, but the studies are still limited and the research is ongoing to learn more.

Coffee and Lemon Helps With Digestion

Does the drink help with digestion? Maybe. The situation can be interpreted in various ways because coffee does affect the digestive tract, especially the colon. Coffee has compounds that stimulate muscle movement, which promotes peristalsis and can induce a laxative effect. This helps reduce constipation, but it shouldn't be used as a sole treatment for the issue. If you're struggling with chronic digestive problems like IBS, we can help you.

Does Lemon Coffee Really Work?

On its own, coffee with lemon is not effective for weight loss. The ingredients have some effect on metabolism and fat burning, but these are negligible and must be supplemented by exercise, nutritious food, and other practices that are scientifically and medically backed. 

Our advice? Be discerning in spotting weight loss fads.

Want To Lose Weight? Hormone Modulation Is the Key

The classic method of losing weight is by eating fewer calories and avoiding fatty foods. However, there is growing evidence that hormone modulation is better at helping us maintain a healthy weight and other health indicators, like glucose, HDL and triglyceride levels. How does this work?

Insulin and Glucagon: Their Effects on Blood Sugar

Two main hormones in the body affect fat burning, and by extension, our weight. These are insulin and glucagon, both released from the pancreas. Insulin helps us manage our blood sugar levels by directing glucose to the cells that need it. On the other hand, glucagon does the opposite. It helps the liver convert stored glucose so it can be used at times when blood glucose levels are too low.

What Does Blood Sugar Have To Do With Weight Loss?

Hormones take a lot of time before they can return to normal levels. For example, insulin takes up to four hours. While insulin remains in the blood, the body is in storage mode. It will continue to store glucose, which then turns into fat. If you continue consuming carbs, insulin levels never drop and the body remains in fat storage.

Instead of just consuming fewer calories, what we need to do is to eat foods that keep insulin levels low most of the time and thus, increase glucagon and fat oxidation. This is what signals the body to use stored fat, not carbs, as we go on about daily activities or exercise. You get more calories burned this way instead of just relying on trendy drinks.

Do This Instead for Weight Loss

How do you modulate your insulin and glucagon levels? Here are some tips we recommend as your nutrition professionals:

1. Time your meals: You don't have to commit to a full intermittent fasting program. However, it helps to understand how long it takes for your insulin to go back to normal levels before you can eat again. That way, your body doesn't stay in storage mode.

2. Eat low glycemic index foods: Foods rich in fiber like vegetables, slow to digest protein and healthy fats do not increase insulin and when paired with carbohydrates like fruit and grains, prevent insulin spikes.

3. Customize your carbohydrate intake: Carbs are the culprits insulin spikes. Absolutely minimize heavily processed carbs like white bread, noodles and sweets for better insulin management. However, each person's ability to handle carbs is individual (your carbohydrate tolerance); it is based on your overall health. A bodybuilder can technically eat lot of junk food and metabolize the excess glucose just fine thanks to all the muscle that can store it easily. Plus that bodybuilder is also consistently using up that glucose with their hard strength training workouts. However, prior to that person becoming a bodybuilder, their carbohydrate tolerance would have been much lower. Apple shaped bodies, individuals with chronic health + metabolic conditions and/or a triglyceride to HDL ratio greater than 3 all indicate to minimize carbohydrates for better metabolic health.

Final Thoughts

Lemon and coffee drinks are just one of the many food trends promising fat loss. However, we must remember that no one magic potion will burn away the pounds. Instead, focus on what happens inside the body and what you can do to be in control. That includes hormone modulation and insulin management. To learn more about this topic and receive health coaching for weight management, contact us today!