Several popular "detox" or "cleanse" diets include water flavored with lemon juice as a key component. Although this beverage is indeed a healthy alternative to soda or other sugary beverages, making it your key source of food intake is almost never a good idea. If you do choose to follow a cleanse, do so under the supervision of your physician.
Does It Work?
Because of the severe calorie restriction involved in detox diets, you probably will lose a few pounds. However, that weight loss may not be permanent; the pounds could come back if you don't regularly eat fewer calories per day than you burn after stopping the cleanse. In addition, liquid-based crash diets often involve an increase in bowel movements; once you begin eating solid foods again, this effect will likely go away.
Side Effects
The list of possible side effects from a liquid "cleanse" is long: lost muscle tissue, blood-sugar problems, dehydration, potassium and sodium imbalances, fatigue, dizziness and nausea. While attempting to flush out "harmful toxins" -- most of which are already removed by your kidney and liver -- from your body, you may also be releasing healthy bacteria by not eating properly. According to Susan Moores, R.D., the longer you cleanse, the more energy and cognitive function you may lose, leading to lethargy and inability to focus.
Alternatives
There are plenty of options for losing weight in a healthy way. Consult your doctor or a registered dietitian to develop a weight-loss plan that's right for you. To cut calories without sacrificing essential nutrients, look for healthier versions of the things you already eat: steam or bake foods instead of frying them, choose low-fat or fat-free dairy products, replace processed snacks with fresh fruits and vegetables, and so on.
Water Before Meals
There is one safe and effective way to use water -- flavored with a slice of lemon, if you prefer -- to lose weight. A 2010 study by the Virginia Polytechnic Institute confirmed that drinking 16 oz. of water before a meal leads to eating fewer calories during the meal; the calorie-free water helps fill up your stomach, creating the feeling of fullness. You don't have to drown yourself in water; just two glasses before your meal is enough.
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