The lemon cleanse diet, often referred to as the Master Cleanse or Lemonade Diet, has gained popularity as a quick weight loss method. This article provides a detailed look into the lemon cleanse diet, its variations, potential benefits, risks, and how to approach it safely.
Cautionary Note: Before starting any cleanse or making significant dietary changes, it is crucial to consult with your doctor. A balanced, whole foods, and plant-based diet may be a more sustainable and healthful option.
What is the Lemon Cleanse Diet?
The famous “Master Cleanse” consists of drinking a sweet and spicy lemonade created by Stanley Burroughs in 1941. The Master Cleanse diet is a modified juice fast designed for rapid weight loss, where no solid food is consumed for a period of 10 to 40 days. The primary source of calories and nutrients during this cleanse is a homemade beverage consisting of lemon juice, maple syrup, and cayenne pepper. Proponents of this diet claim it aids in clearing built-up toxins in the body, promoting weight loss, and enhancing focus and energy levels.
How Does the Lemon, Cayenne Pepper, and Honey Diet Claim to Work?
In theory, the mechanism behind a lemon, cayenne pepper, and honey diet is threefold. “The idea is that lemon juice supports cleansing, cayenne boosts metabolism, and the sweetener, whether it’s honey or maple syrup, provides energy,” explains registered dietitian Samantha DeVito, RD, CDN, of Paramus, New Jersey.
Of course, calorie restriction also plays a major role in the diet’s weight loss effects. It involves consuming no solid food for multiple days at a time, sending your calorie intake into a nosedive.
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Variations of the Lemon Cleanse
The Master Cleanse
The original Master Cleanse recipe involves a combination of:
- 2 tablespoons fresh-squeezed lemon juice
- 2 tablespoons pure maple syrup
- 1/10 teaspoon cayenne pepper
- 8-12 ounces of purified or spring water
This mixture is consumed 6-12 times a day, or whenever hunger is felt, while abstaining from all other foods.
Lemon, Cayenne Pepper, and Honey Diet
One variation substitutes honey for maple syrup as a sweetener and involves drinking a homemade lemon beverage six or more times a day for 10 to 40 days.
Preparing for the Lemon Cleanse
Easing into the cleanse is recommended to reduce the shock to the body. A sample easing-in schedule might look like this:
- Days 1 and 2: Eliminate processed foods, alcohol, caffeine, meat, dairy, and added sugars. Focus on consuming raw, whole foods, particularly fruits and vegetables. Begin to develop more awareness about the foods you choose and notice which are fresh and raw. Focus on these types of food and eliminate all processed foods, meat, dairy, alcohol, caffeine, and sugar.
- Day 3: Switch to a liquid diet, incorporating smoothies, pureed soups, broths, and fresh fruit and vegetable juices.
- Day 4: Consume only water and fresh-squeezed orange juice, adding maple syrup as needed for additional calories. A laxative tea may be taken before bed.
The Lemon Cleanse Recipe
The standard recipe for the Master Cleanse beverage includes:
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- 2 tablespoons (30 grams) fresh-squeezed lemon juice (about 1/2 a lemon)
- 2 tablespoons (40 grams) pure maple syrup
- 1/10 teaspoon (0.2 grams) cayenne pepper (or more to taste)
- 8 to 12 ounces of purified or spring water
Mix all ingredients and drink whenever hungry.
Additional Steps
The cleanse typically includes a salt water purge in the morning and the use of laxative teas.
- Salt Water Flush: Mix one quart (32 fl oz) of warm water with 2 teaspoons of non-iodized sea salt and drink it first thing in the morning.
- Herbal Laxative Tea: Drink one cup of herbal laxative tea before bed, if desired.
Breaking the Cleanse
When ready to end the cleanse, it is essential to gradually reintroduce foods to avoid digestive issues.
- Day 1: Consume only fresh-squeezed orange juice throughout the day. Slowly drink several 8oz glasses of fresh-squeezed organic orange juice as desired during the day.
- Day 2: Add vegetable soup. Sometime during the afternoon, prepare an organic vegetable soup (no canned soup) as described below. Make enough for 2 meals. Have the soup for the evening meal using the broth mostly, although some of the vegetables may be eaten.
- Day 3: Introduce fresh fruits and vegetables. Drink fresh-squeezed organic orange juice in the morning. For the evening meal have whatever is desired in the form of organic vegetables, salads or fruit only.
- Day 4: Resume regular eating with an emphasis on whole, minimally processed foods. Normal eating may be resumed.
Potential Benefits
Weight Loss
The Master Cleanse diet typically leads to weight loss due to reduced calorie intake. One study found that adults who drank lemon water with honey during four days of fasting lost an average of 4.8 pounds (2.2 kg) and had significantly lower triglyceride levels (1). A second study found that women who drank a sweetened lemon beverage while fasting for seven days lost an average of 5.7 pounds (2.6 kg) and also had less inflammation (2).
Simplicity and Cost
The diet is easy to follow, requiring no cooking or calorie counting, and may be less expensive than a regular diet due to limited grocery needs.
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Potential Risks and Downsides
Nutritional Imbalance
Drinking only lemon juice, maple syrup, and cayenne pepper does not provide enough fiber, protein, fat, vitamins, or minerals. The World Health Organization (WHO) advises getting no more than 5% of your daily calories from added sugars, which equals roughly 25 grams per day for the average adult (6). Just one serving of the Master Cleanse lemonade contains over 23 grams of sugar, and the recommended six servings per day include over 138 grams of added sugar (7, 8).
Side Effects
Very low-calorie diets can cause side effects such as bad breath, headaches, dizziness, fatigue, irritability, muscle weakness and cramps, hair loss, poor cold tolerance, and nausea (2, 12). Gallstones and constipation can also occur (13, 14, 15, 16).
Not Suitable for Everyone
The Master Cleanse diet is not appropriate for pregnant or lactating women, individuals with a history of eating disorders, or those taking insulin or sulfonylureas to manage blood sugars (12, 17). People with heart issues should consult their doctor before fasting (13).
Lack of Scientific Evidence for Detoxification
Despite claims that the Master Cleanse diet removes toxins from the body, there is no research to support this (4, 5).
Unsustainable Weight Loss
This quick-fix diet may help you to drop pounds rapidly, but it’s not a long-term solution for weight management.
Potential for Disordered Eating
For some people, a fad diet like this one is either the cause or the result of a negative relationship with food. Be aware that its restrictive nature could trigger disordered eating behaviors.
Social Isolation
If you’re skipping solid food for weeks at a time, you’ll probably miss out on the pleasure of eating with others.
Shopping List
For Easing In and Out of the Cleanse
- Oranges: For fresh-squeezed orange juice.
- Vegetable soup: Can be bought pre-made or ingredients to make your own.
- Fresh fruits and vegetables: For juicing and eating raw.
For the Master Cleanse
- Lemons: At least three per day.
- Pure maple syrup: At least 3/4 cup (240 grams) per day.
- Cayenne pepper: At least 2/3 teaspoon (1.2 grams) per day.
- Herbal laxative tea: Up to one serving per day.
- Non-iodized sea salt: Two teaspoons (12 grams) per day.
- Purified or spring water: At least 80 ounces (2.4 liters) per day.
Is the Lemon, Cayenne Pepper, and Honey Diet Right for You?
Although it may help you achieve quick weight loss, as a fad diet, a lemon, cayenne pepper, and honey diet is, by definition, unsustainable. Its restrictiveness, poor nutritional content, and lack of evidence are all good reasons to skip it.
If you’re looking for a way to support your body’s natural detoxification process, DeVito says that a healthy, varied diet is far more effective. “Focus on balanced eating, plenty of fruits and vegetables, adequate protein, whole grains, hydration, and regular movement,” she says. “These habits are much more sustainable and beneficial than quick fixes like the Master Cleanse.” Before you begin any new diet plan, be sure to discuss it with your healthcare provider.