Honey for weight loss: what works and what doesn't
By the Sook ul Zahra team · · 5 min read
A glass of warm water with honey and lemon is one of the most common weight-loss rituals in Pakistan. Some people swear by it; others say honey is just sugar. The truth sits in between.
The honest answer
Honey does not melt fat. No food does. Honey is mostly sugar, and the World Health Organization counts the sugars in honey as free sugars, the kind it advises keeping below 10% of daily energy. If you add honey on top of your normal diet, you add calories.
Where honey can help is as a replacement. If a teaspoon of honey in warm water replaces two sugary cups of chai, a cold drink or a sweet snack, you come out ahead. Its stronger flavour means a little goes a long way.
Why people use ajwain honey
In South Asian homes, ajwain (carom) has long been used after heavy meals and for an unsettled stomach. Ajwain honey carries a little of that herbal, gently spicy character, with a sweetness that feels less heavy than dark honey. That makes it a favourite for the morning warm-water drink. The flavour is the draw; the weight benefit still comes from what it replaces.
How to make honey water
- Warm a glass of water until it is comfortably hot to sip, not boiling.
- Stir in one teaspoon of raw honey.
- Add a squeeze of lemon if you like.
- Drink it in the morning, and skip sugar in your first cup of tea.
Boiling water dulls honey’s aroma, so let the kettle cool for a minute first.
Myths to ignore
- “Honey and lemon burns belly fat.” It does not. Fat loss comes from an overall calorie balance.
- “Honey has no effect on blood sugar.” It does. It raises blood sugar like other sugars, only sometimes a little more slowly.
- “The more honey the better.” One or two teaspoons a day is plenty.
Habits that actually help
- Cut sugary drinks and replace them with water or unsweetened tea.
- Keep honey to a measured teaspoon instead of pouring from the jar.
- Fill half your plate with vegetables and lentils.
- Walk every day; even 30 minutes after dinner makes a difference.
- Sleep well. Poor sleep increases cravings for sweet food.
Who should check with a doctor first
If you have diabetes, insulin resistance or any medical condition, speak to your doctor before adding honey to your routine. And never give honey to babies under 12 months.
Want to read more about what honey can and cannot do? See the honest guide to honey benefits.
This article is general information and not medical advice.