Blog Nutrition A 14-Day Lemon Water Challenge To Lose Weight

A 14-Day Lemon Water Challenge To Lose Weight

Today, we would like to present a 14-day lemon water challenge for weight loss. Just 14 days and you can lose your extra pounds. The results will be perfect and your body will be thankful.

Detoxification is always a great solution for women who want to lose weight. However, if you start low-calorie fasting, your body can starve and your metabolism will slow down due to the important nutrients lost. Therefore, in order to avoid depriving your body of nutrients, you need to add lemon water to your diet plan.

Why should you drink lemon water? Lemon is a great fruit that’s low in calories and rich in vitamins.  Furthermore, a 14-day lemon water challenge will help speed up the weight loss process.

However, before we dive into this 14-day lemon water challenge, let’s take a closer look at the nutritional value of lemons and what lemon water does to your body.

Nutritional Value of a Lemon

As previously mentioned, lemons are packed with vitamins and low in calories, making them the perfect choice for this 14-day lemon water challenge. It is widely known that this citrus fruit is one of the richest sources of vitamin C, but what else does it offer you? Here is the nutritional value of one lemon (7):

  • Calories: 18.8
  • Carbohydrates: 6g
  • Fats: 0.19g
  • Proteins: 0.71g
  • Water 57.8g
  • Calcium: 16.9mg
  • Magnesium: 5.2mg
  • Phosphorus: 10.4mg
  • Potassium: 89.7mg
  • Vitamin C: 34.4mg
  • Folate: 7.15µg
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In addition to the above nutrients, lemons also contain small amounts of zinc, iron, copper, selenium, thiamin, riboflavin, niacin, and vitamin B-6.

Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion!

Benefits of Lemon Water

So, is lemon water good for you and does it help you lose weight? The answer is yes, but only if you do it in the right way. Drinking hot lemon water or cold lemon water can provide you with the following benefits:

  • Promotes better digestion. One of the benefits of hot lemon water in the morning is that it can help boost your digestion.
  • Adds to hydration. Proper hydration is necessary for the maintenance of all the processes in your body. Drinking hot lemon water or cold lemon water promotes better hydration.
  • Improves skin state. Hot lemon water is a great source of vitamin C and a great hydration tool. Both of these aspects promote better skin.
  • May promote weight loss. Although the lemon water weight loss effect lacks scientific evidence, proper hydration, which is reached with the help of this lemon water challenge, has long been one of the factors of successful weight loss.
  • Provides you with vitamin C. Hot lemon water is full of vitamin C, which is a primary antioxidant. Lemons can also help flush away kidney stones. Therefore, this lemon water challenge can provide you with a lemon water detox.
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14-day lemon water challenge  

How Do You Make Lemon Water?

Making lemon water is incredibly easy. All you need to do is prepare the lemon by slicing it and place it in a bottle or pitcher. Then you fill it with water and leave it to infuse for a couple of hours. You can add additional ingredients to make lemon honey water, lemon mint water, or lemon cucumber water.

A glass of lemon water at different times of the day may help you lose weight and stay healthy by boosting your metabolism. All you need is 14 days and you’ll become the owner of a perfect body. You should take a pause for several days and then you can continue the challenge for another 14 days.

Are you excited about the 14-day lemon water challenge? The BetterMe app has so many more challenges you can try! Start integrating new habits with a conscious and informed approach today together with BetterMe.

Here Is the 14-Day Lemon Water Challenge

Day 1:

Mix one squeezed lemon with a cup of water and consume immediately after waking up.

Day 2:

Mix two lemons into two cups of water. You can add honey for taste. Consume it before you eat breakfast.

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Day 3:

Mix the juice from three lemons with three cups of water and a little honey.

Day 4:

Mix the juice from four lemons with four cups of water and a little honey. Consume it twice during the day, in the morning and in the evening before you go to bed.

Day 5:

Squeeze five lemons and mix the juice with five cups of water and honey. Drink it twice during the day.

Day 6:

Mix the juice from six lemons with six cups of water and a little honey. Consume the mixture three times during the day.

Read more: 28-Day Flat Belly Challenge: Trim and Tone Your Midsection

Day 7:

Mix the juice from three lemons with 10 cups of water. Consume it three times during the day before meals.

Day 8:

Use six lemons and six cups of water to make the drink.

Day 9:

Drink juice from five lemons, five cups of water, and a tablespoon of honey.

Day 10:

Mix four lemons with four cups of water and one tablespoon of honey.

Day 11:

Squeeze three lemons and mix the juice with three cups of water. Add a teaspoon of honey and drink it twice during the day.

Day 12:

Mix the juice from two lemons with two cups of water and drink it in the morning before breakfast.

Day 13:

Drink juice from one lemon and one cup of water.

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Day 14:

Prepare a drink using three lemons and 10 cups of water. Add a tablespoon of honey before you consume it.

14-day lemon water challenge  

The BetterMe app combines nutrition, exercise, and mental health to achieve your weight loss goals sustainably. Let’s make the 14-day lemon water challenge just a start! Install our app to embark on a comprehensive approach to changing your body!

The BetterMe Team wants you and those close to you to live healthy, happy lives! Your health is valuable and you should look after your body and mind so you can live your life to the fullest – remember you only get one!

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

Side Effects of Lemon Water Consumption

No matter how beneficial lemon water can be for your body, you need to consider its side effects when deciding whether you should start following this 14-day lemon water challenge to lose weight. One of the main negative effects of the long-term consumption of lemon water is tooth enamel erosion, which can lead to cavities. This effect occurs due to the high acidic content of lemons (5). To reduce the risk of enamel erosion, try drinking your lemon water through a straw and rinse your mouth with plain water afterward.

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Citric acid can also be the reason for heartburn in some people while others may experience relief from heartburn after drinking lemon water, as lemon juice becomes alkaline, which reduces acidity in digestion.

Some people visit the bathroom more frequently after they drink lemon water. However, there is no evidence that vitamin C from lemons has diuretic effects (1).


  • Does the 14-day lemon diet work?

There is no scientific evidence that supports the effectiveness of the 14-day lemon water challenge for weight loss. While some people may experience temporary weight loss initially, this is most likely due to water weight and not fat loss (9).

When resuming your normal diet after 14 days, it is likely that you will regain the weight you have lost.

  • What does drinking lemon water for two weeks do?

Drinking lemon water for two weeks will improve your hydration levels, in addition to providing you with a vitamin C boost. Both of these can have positive effects on your overall health and well-being (8).

Many of the purported benefits of the 14-day lemon water challenge, including weight loss and detoxification, have not been scientifically proven.

  • Is it possible to lose 14 pounds in 14 days?

It’s possible to lose 14 pounds in 14 days, but it’s not advisable. The recommended safe and sustainable rate of weight loss is 1-2 pounds per week. Losing 14 pounds in just 14 days is both unrealistic and potentially harmful to your body (4).

Rapid weight loss can lead to muscle loss, nutrient deficiencies, and a slower metabolism, which makes it easier to regain the weight once you resume your normal diet. Rather than focusing on a quick fix, it’s important to adopt healthy habits that promote long-term weight loss and overall well-being.

  • How much weight can you lose with a 14-day fast?

You can lose a significant amount of weight with a 14-day fast, but it is not recommended as a sustainable method for weight loss. Fasting can lead to nutrient deficiencies and potentially harmful side effects, such as dehydration, fatigue, and dizziness (4).

Furthermore, once you resume your normal diet after fasting, it is likely that you will regain the weight you have lost.

Any other benefits of the 14-day fast can actually be achieved through more sustainable lifestyle changes, such as incorporating regular exercise and balanced nutrition into your routine.

The Bottom Line

If you are looking for a way of losing weight and improving your overall health, then you might want to try this 14-day lemon water challenge. It can provide you with all the benefits of proper hydration and lemon consumption. However, you must be careful as lemons are very acidic, and their long-term consumption may lead to side effects such as enamel erosion and heartburn. Before you start this challenge, you should consult a specialist.

14-Day Lemon Water Challenge: Can BetterMe Help?

We often start new challenges but get caught up in our daily lives and forget about them. BetterMe can help by providing reminders on your phone and useful information that motivates you to keep going. Among the in-app challenges you will find “Lemon Water”, “Clean Eating”, “Self-Care”, and “Walking for Weight Loss” — the choice is yours. Start building healthy habits with BetterMe today!


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 7 Ways Your Body Benefits from Lemon Water (2019,
  2. Benefits of drinking lemon water (2020,
  3. Benefits of Lemon Water (2018,
  4. Is It Bad to Lose Weight Too Quickly? (2022,
  5. In vitro study of enamel erosion caused by soft drinks and lemon juice in deciduous teeth analysed by stereomicroscopy and scanning electron microscopy (1996,
  6. How to Drink Lemon Water to Lose Weight (2019,
  7. Lemon, raw (
  8. Tips for drinking more water (2023,
  9. Water Weight: What it is, causes, and how to lose it (2023,
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