What can I eat on the lemon water diet?
Introduction
The lemon water diet has become a popular way to lose weight and cleanse the body. As the name suggests, it involves drinking lemon water throughout the day to boost metabolism and provide the body with vitamin C. But what exactly can you eat while following this diet? Here, we’ll take a look at the foods that are encouraged and prohibited on the lemon water diet.
Recommended Foods
While lemon water is the star of this diet, you’ll also want to focus on eating fresh, whole foods like:
Fruits and Vegetables
Fruits and veggies should make up a significant portion of your diet on the lemon water cleanse. Some great options include:
– Citrus fruits – Grapefruit, oranges, clementines, etc. The vitamin C in citrus fruits can aid weight loss.
– Cruciferous vegetables – Broccoli, cauliflower, Brussels sprouts, kale. These are high in fiber to support detoxification.
– Leafy greens – Spinach, romaine, swiss chard, arugula. Leafy greens provide nutrients and fiber.
– Fresh berries – Strawberries, blueberries, raspberries, blackberries. Berries are packed with antioxidants.
Lean Protein
Protein is important to help you feel full and retain muscle while losing weight. Lean options include:
– Chicken and turkey breast
– Fish like salmon, tuna, cod
– Shellfish such as shrimp, crab, lobster
– Egg whites
– Tofu and tempeh
Whole Grains
Whole grains provide filling fiber and nutrients. Some to enjoy in moderation:
– Oats, oatmeal
– Brown rice
– Quinoa
– Whole grain pasta
– Whole wheat bread
Legumes
Legumes are a great plant-based protein to incorporate. Try:
– Lentils
– Black beans
– Garbanzo beans
– Kidney beans
– Peas
Healthy Fats
Don’t shy away from healthy fats – they help keep you feeling satisfied. Opt for:
– Avocados
– Nuts and seeds
– Nut butters
– Olive oil
– Coconut oil
– Flaxseed
Herbs, Spices and Condiments
Use herbs, spices, vinegars and lemon to add flavor without excess calories. Some options:
– Lemon juice
– Lime juice
– Apple cider vinegar
– Fresh herbs like cilantro, basil, mint
– Spices like cinnamon, ginger, paprika, cumin
– Mustard
– Hot sauce
– Reduced sugar ketchup
Foods to Avoid
On the flip side, there are some foods it’s best to limit or avoid altogether on the lemon water diet:
Sugary Foods and Drinks
Sugar provides empty calories and should be minimized. Avoid:
– Candy
– Cookies, cakes, pastries
– Chocolate
– Ice cream
– Sugary coffee drinks
– Soda
– Sweetened juices
Processed Carbs and Junk Food
These processed options can cause spikes and crashes in blood sugar:
– White bread, pasta, rice
– Chips, pretzels, crackers
– Fast food like fries, burgers, pizza
– Microwave meals
High-Fat Meat and Dairy
Fatty meats and full-fat dairy are high in saturated fat and calories:
– Fatty cuts of beef or pork
– Bacon
– Hot dogs
– Whole milk
– Full-fat cheese
– Butter
Alcohol
Alcohol is empty calories and sugar and should be avoided on the cleanse.
Sample Meal Plan
Here is an example of what you might eat and drink in a day on the lemon water cleanse:
| Time | Food and Drink |
|---|---|
| Upon waking | 8 oz warm lemon water |
| Breakfast | 1 cup Greek yogurt with 1/2 cup berries and 1 tbsp chia seeds |
| Mid-morning | 8 oz lemon water |
| Lunch | Tuna salad with lettuce on whole grain toast, side salad with vinaigrette |
| Mid-afternoon | 8 oz lemon water |
| Dinner | Chicken breast with roasted broccoli and sweet potato |
| Before bed | 8 oz lemon water |
As you can see, ingredients like lemon, vegetables, lean protein, and whole grains are emphasized. Sugary, fatty, and processed foods are avoided. Lemon water is consumed frequently throughout the day. Tweak this plan based on your own preferences and calorie needs.
Benefits
Following a lemon water diet with healthy whole foods can provide many benefits including:
– Weight loss – Due to the low calorie, high nutrient density of the foods
– Detoxification – The lemon water boosts enzymes for detox and the veggies aid elimination
– Blood sugar regulation – The fiber and protein helps stabilize blood sugar levels
– Higher vitamin C intake – Lemons provide immune-boosting vitamin C
– Increased energy – The foods give sustained energy, avoiding crashes from sugar highs
– Healthier skin and digestion – Hydration and nutrients benefit skin and digestion
Conclusion
The lemon water diet focuses on consuming nutrient-dense whole foods and avoiding processed options, along with drinking lemon water frequently. Recommended foods include fruits, vegetables, lean proteins, whole grains, legumes, and healthy fats. Foods to limit include sugary foods and drinks, refined carbs, fatty meats, high-fat dairy, and alcohol. Following this diet can aid in weight loss, detoxification, blood sugar regulation, and provide other health benefits. Drink plenty of lemon water and focus on whole foods for improved wellbeing on the lemon water diet.