Honey and Weight Loss
Are Honey Diets Fact, Fad, Or Fiction?

Honey and Weight Loss. The complex nutritional makeup of raw honey makes it a viable choice in your overall plan to feel better and lose weight at the same time.Honey and Weight Loss Adobe Stock Photo: Goals word cloud, fitness, sport, health concept.

Can honey and weight loss go hand in hand? Obviously, eating honey isn't going to magically melt away the pounds. Honey is more caloric, 64 calories per tablespoon, compared to the 48 in sugar.

But eating healthier isn't ALL about losing weight and losing weight isn't ALL about calories.

The makeup of the calories in raw honey is what makes it one viable choice in your overall plan to feel better and lose weight at the same time. And substituting honey for sugar is one simple shift towards weight loss. 

And by honey, we mean raw, unfiltered, unprocessed honey, the only kind that’s good for you.

Why Substitute Honey
for Sugar
if You're Trying to Lose Weight?

  • Honey, as compared to sugar, is considered a whole food, complete with vitamins, nutrients, minerals, and a whole host of antioxidant properties. It fills you up faster and keeps you feeling full longer. See the Nutritional Value of Honey breakdown here.

  • Honey’s two main sugars, glucose and fructose, act together to provide an immediate supply of energy that lasts. This one-two punch means you can exercise for longer without getting fatigued. In comparison, sugar supplies an immediate rush of energy, followed by a steep crash.

  • Not getting enough sleep is one cause of weight gain, and eating a tablespoon of honey triggers the release of melatonin, which helps you fall asleep faster and rest better.

  • Raw honey improves metabolic function and decreases the risk of obesity.

  • Honey also has prebiotic effects, meaning it promotes gut health, which is linked to better digestion.

  • See Raw Honey Health Benefits for the complete list of what eating honey does for you.

Honey and Weight Loss Recipes

Honey and Lemon 

Although this sweet-sour mix won't singlehandedly shrink your waistline, it can play a part in your honey and weight loss plans. 

Add honey and lemon to a full glass of warm (not hot!) water and drink it first thing every morning. It’s the water that boosts our metabolism and makes us feel full. The more water we drink, the more we flush out toxins, and the less water and fewer water pounds we retain. 

The lemon-honey is more of an accessory, adding a shot of naturally nutritious flavor to an otherwise boring liquid breakfast. Why warm water and not cold water? It helps to dissolve the honey. Why not hot water or hot tea? Boiling water kills the nutrients in honey. So stick with warm water. Or simply prepare your favorite tea and let it cool before adding in the honey and lemon.

The Honey and Lemon Minimalist

Mix one teaspoon of raw honey with two teaspoons of lemon juice in a glass of warm (not boiling) water or tea.

Recommended Raw Honey: Rosemary

Heating raw honey over 95 degrees Fahrenheit destroys its antimicrobial, anti-inflammatory, and antioxidant properties. So only mix raw honey into warm, room temperature, or cold food and drinks.

Honey Lemon Weight Loss Smoothie for Your Honey and Weight Loss Routine.Honey and weight loss banana smoothie. AdobeStock photo.

Honey Lemon Weight Loss Smoothie

Blend 1 cup of low-fat plain yogurt, 1 cup frozen mixed berries, 2 tablespoons of fresh lemon juice, and 2 tablespoons of your favorite honey.

You can substitute plain yogurt with vanilla to dial up the sweetness or replace mixed berries with another fruit favorite. Frozen peeled bananas, for example, add an ice-cream-like texture once they're blended.

Recommended Raw Honey: Beechwood 

These should be drunk immediately, 
so share if you're willing, but DON'T save them for later! 

Honey and Cinnamon

The properties of raw honey and cinnamon separately and the tasty flavor of them together make this a dynamic duo in recipes and drinks. 

As in the case above with the benefits of lemon and honey for losing weight, the claim that a specific honey and cinnamon diet magically takes away those extra pounds is a stretch, unless maybe you plan to survive on honey and cinnamon alone for a while. In the cinnamon-honey-water-benefits scenario, the trick is the water part as far as weight loss goes. 

What’s IS true about honey and cinnamon is that they both have antioxidant properties which can help boost metabolism and contribute to better gastrointestinal health as well as lower cholesterol and blood pressure.

Cinnamon and Honey Weight Loss Smoothie


1/4 cup frozen non-fat yogurt

1/2 cup almond milk

1/2 cup orange juice

1 tablespoon of your favorite raw honey

1/4 teaspoon cinnamon

1 frozen peeled banana, sliced up

Blend and Serve

Recommended Raw Honey: Macademia Nut Blossom

Stay tuned for more honey and weight loss recipes!

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