Weight loss fads are as old as the hills, each promising rapid results and minimal effort.
Sadly, the vast majority of them are either absolute nonsense or put you at risk of nutrient deficiencies, unwanted side effects, and even a heightened risk of developing an eating disorder.
Ultimately, it’s a calories game. You need to burn more than you consume if you want your body to eat into its fat reserves, with 3,500 calories equating to a pound of fat.
With that in mind, to lose a pound of week, you need a daily calorie deficit of 500 to hit that 3,500 quota over seven days. This is best applied to your basal metabolic rate – the number of calories you burn naturally each day – which for most people is somewhere between 1,500 and 2,500 calories depending on factors like their gender, age, activity level, and weight.
You basal metabolic rate will be specific to you and can be difficult to effectively gauge, but assuming it’s 2,000 calories per day is a good jumping off point. If you then maintain a 1,500-calorie diet each day and you aren’t losing a pound each week, you can adjust that rate down a little until you find the sweet spot.
Exercise, unfortunately, isn’t great for burning fat. Exercise calories amount for a small fraction of your overall calorie burn, even if you’re moderately active, and some studies suggest the body essentially wants to stick to its basal metabolic rate and will therefore make adjustments to restore the equilibrium. For example, it may spend less energy on unnecessary inflammation, or you may subconsciously become sedentary after a workout.
By all means, get out and get some exercise because it’s incredibly good for you, but just bear in mind that weight loss has more to do with your calorie intake than your activity level.
Anyway, on to the fad: coffee and lemon juice.
The idea is to mix fresh lemon juice in with your coffee, then sipping it on an empty stomach. Recipes call for squeezing half a lemon into a cup of coffee or steeping slices of lemon in boiling water before adding coffee to the solution.
Advocates for this acid bomb of a beverage say the coffee suppresses your appetite while the lemon boosts your metabolism, claiming adhering to the practice will deliver noticeable weight loss results within a week in some cases.
Unfortunately for the fad, the science doesn’t back it up.
“It’s one of those trends that took off online, but science hasn’t backed it up,” said Dr Raj Dasgupta in conversation with The Tribune.
“Coffee and lemon each have their own health benefits, but putting them together doesn’t create some special fat-burning drink.”
As to how this trend may yield results for some people, it’s likely benefitting from those advocates also adhering to other dietary measures for managing their calorie intake.
“They might be paying more attention to what they eat, drinking fewer sugary beverages or moving more throughout the day,” continued Dr Dasgupta.
“If someone notices weight loss after trying this, chances are they’ve also made other lifestyle changes that are really driving those results. Real weight loss is about consistency, not quick fixes.”
With so much acid in one drink, the coffee-lemon blend might have some uncomfortable side effects.
Dr Dasgupta explained: “Drinking this combination on an empty stomach can be rough for some people.
“Both coffee and lemon are acidic, and that can lead to heartburn, acid reflux or just an upset stomach—especially if you’re prone to those kinds of issues.”
All that acid will play havoc on your teeth, too, as it softens enamel and increases sensitivity.
“Combining these two acidic substances raises some serious concerns about tooth enamel erosion, increased tooth sensitivity and acidic overload in the mouth,” said dentist Sandip Sachar, per The Tribune.
Maintaining a healthy weight is a game of ups and downs, with consistency being the secret ingredient. Watching your caloric intake, getting a good amount of exercise, drinking plenty of water, and prioritising a high-fibre, fruit and veg-rich diet are all much surer bets for shedding or keeping the pounds at bay.
Featured Image Credit: RAY TAN/Getty Images
Rachael Davis