Do oranges help with weight loss and can they gain weight

Orange is rich in vitamins and microelements and can become the basis of an effective diet, thanks to which up to 10 kg of weight is consumed in less than a month without compromising health. From the article, you will learn whether you can get better from an orange, how to choose it correctly when buying, and also what diet options exist with it.

Is it possible to eat oranges on a diet

It is possible, because they contain pectin, which reduces the absorption of fats and cholesterol, as well as many trace elements. This allows you to keep the body in good shape during the diet without a deficiency of nutrients and at the same time lose weight.

There is another valuable substance in oranges - naringin, which is found mainly in citrus fruits. When it enters the body, it is bound by liver enzymes, sends a false signal of hunger, and the body begins to burn fat to replenish energy.

In addition to oranges, proteins must be present in the diet - meat, eggs, cottage cheese and fish, so that the diet is not only effective, but also safe.

Is it possible to get fat from oranges

This is impossible, because orange has few calories and a lot of fiber, which removes hunger for a long time and improves digestion and metabolism. As a result, the breaks between meals increase, the food is digested slowly and completely, and then it is excreted along with the accumulated toxins.

Composition and useful properties

Vitamin content in 100 g of fruit:

• A - 225 IU;
• C - 53.2 mg;
• E - 0.18 μg;
• B1 - 87 mcg;
• B2 - 40 mcg;
• B3 - 282 mcg;
• B5 - 250 mcg;
• B6 - 60 mcg.

Trace elements in 100 g of fruit:

• potassium - 181 mcg;
• phosphorus - 14 mg;
• calcium - 40 mg;
• magnesium - 10 mg;
• iron - 100 mcg;
• copper - 45 mcg;
• zinc - 70 mcg.

Fatty acids per 100 g:

• saturated - 15 mg;
• monounsaturated - 23 mg;
• polyunsaturated - 25 mg.

Also, 100 g of orange contains:

• monosaccharides - 11.75 g;
• dietary fiber - 2.4 g;
• inorganic substances - 0.44 g;
• water - 86.75 g.

Due to this rich composition, oranges have the following useful properties:

• prevent vitamin deficiency and anemia;
• normalize sleep, reduce the severity of depression;
• reduce the level of bad cholesterol, prevent thrombosis, atherosclerosis, stroke, heart attack, normalize blood pressure;
• remove excess fluid, speed up metabolism;
• prevent the development of liver dystrophy;
• normalize the digestive tract, eliminate constipation;
• remove toxins, volatile compounds, free radicals, which is important for people living in areas with poor ecology;
• reduce the risk of cancer - a white layer between the peel and pulp is especially useful in this regard;
• restore skin elasticity, fight cellulite with regular wraps with orange oil and the use of fresh fruit inside;
• have antibacterial, antiviral and antipyretic effects;
• has an anti-asthma effect due to the content of naringenin and hesperidin in freshly squeezed orange juice - substances that have shown a positive effect on the lungs in patients with asthma in the course of experimental studies.

Read also:

Why is orange peel useful for the human body

The benefits and harms of orange peels, the rules for their preparation, storage and use

Calorie content and BZHU

The calorie content of an orange is only 47 kcal per 100 g of product, which allows it to be used as a basis for a diet.

Nutritional value per 100 g of fruit:

• proteins - 0.94 g;
• fats - 0.12 g;
• carbohydrates - 9.35 g.

The ratio of proteins, fats and carbohydrates is 1: 0.2: 9.

Is it possible to oranges at night

If you eat oranges before bed the effect of the diet will multiply at times.

Orange eaten at night:

• will speed up the digestion of dinner;
• will establish the work of the digestive tract;
• will help the body to remove toxins and toxins;
• prevent the processes of putrefaction in the intestines.

This will not only reduce weight, but also improve health.

On an empty stomach

Oranges are rich in acid, which can damage the lining of an empty stomach. This threatens the appearance of gastritis and even ulcers. People who have problems with the gastrointestinal tract should not eat oranges on an empty stomach so as not to aggravate the disease. Those with a healthy gastrointestinal tract can eat citrus fruits on an empty stomach, but it is better to do this before the main meal.

Selection and storage of fruits

Oranges are selected according to the following criteria:

1. Small fruits are juicier and tastier than large ones.
2. The peel color is bright orange, uniform, and its surface is smooth, without pores, spots and defects.
3. Of two oranges of the same size, the heavier one is better.
4. The fruits harvested in January - April are the healthiest.
5. The presence of a pleasant citrus aroma.
6. The fruit is neither too soft nor hard to the touch.

It is better to keep purchased oranges in a cellar or refrigerator. In coolness, they retain their juiciness and useful properties for 2 months. In a warm room, in the light or with high humidity, the fruits lose their value and appearance after 5-7 days.

Reference. The preferred fruit for those wishing to lose weight on the orange diet is Sicilian.

How to eat fruit while fighting obesity

To lose weight on an orange diet, you need to eat this citrus at least 3 times a day. The frequency of its use and the amount vary depending on the duration of the diet, the desired result and the state of health of the losing weight.

During the diet, it is permissible to eat up to 5 oranges per day. Although it is impossible to gain weight from them, doctors advise limiting yourself to 3 fruits.

Recipes with oranges for losing weight

It is not necessary to eat fresh orange during the day. Diversify the menu with dishes with its addition.

Recipes:

1. Fruit salad. Take one orange, banana and apple, peel and cut into cubes. Add grains of one pomegranate to them, mix, pour in kefir, let it brew for an hour.
2. Chicken breast in oranges. Squeeze the juice of one orange, add a pinch of salt, cilantro and dill to it, marinate 200 g of chicken breast in the resulting sauce for 30 minutes. After fillet, place in a baking bag, put slices of one orange there and bake for 30-35 minutes at 180 ° C until tender.
3. "Joy" salad... Peel one orange, divide into wedges and cut them in half. Boil the carrots, peel the apple, cut everything into cubes, add to the orange. Pour over with natural yoghurt and stir.

Menu options

The menu may vary slightly depending on a person's food preferences. One of the options is described in the table.

This menu is suitable for a light diet.

Attention! During the day, it is important to observe the drinking regime, consuming at least 1.5-2 liters of water.

Duration options

Orange diets vary in duration and diet. The choice of a particular type depends on the number of kilograms that the losing weight wants to get rid of, his willpower and state of health.

There are 6 basic orange diets of varying duration.

On one day

Every week they make a fasting day: they drink only orange juice, water and grapefruit smoothies. Any food is prohibited. So you can lose 1-2 kg in a month.

For a three days

This is an express diet, which has two varieties: hard and gentle.

In the first version, it is allowed to eat 1.5 kg of oranges per day, divided into 6 equal servings, drink water and tea. But such a diet is not suitable for people with fragile health and gastrointestinal problems.

A sparing diet, in addition to fruits, allows the use of boiled chicken breast, lean meat, cottage cheese, eggs, boiled vegetables and brown bread croutons.

Compliance with such a diet will allow you to lose 1-2 kg in 3 days.

For five days

At each meal, they eat an orange, and with it vegetables, boiled eggs, boiled chicken breast, lean beef, lean fish, dry bread with bran, bread or toast. You cannot have dinner later than 7 pm.

If you had to go to bed late and suffer from hunger, you are allowed to drink 200 ml of low-percentage kefir or eat one orange.

The result of the diet is minus 3 kg.

For seven days

It is important to maintain 5 meals a day, which includes oranges, raw vegetables, low fat cottage cheese, lean meats, seafood lean fish, eggs, bread and croutons. For drinking, in addition to water, green tea without sugar, kefir and yogurt without additives are suitable.

This diet allows you to lose up to 6 kg.

For three weeks

For 21 days, breakfast should consist of ½ an orange and 2 boiled eggs. For lunch and dinner, the menu includes oranges, boiled lean meats and poultry, low-fat cheese, vegetable salad of cucumbers, tomatoes and herbs.

From the 14th day of the diet, it is allowed to add any fruit to the menu, except dates, grapes, mangoes and bananas. You can drink water, green tea, low-percentage kefir or yogurt. You are supposed to eat 1 kg of oranges per day.

In three weeks, the weight will decrease by 10-12 kg.

For four weeks

Eggs and oranges for weight loss are a daily part of the diet. Every day it is also important to eat boiled fish, lean meat or poultry, salads from herbs and raw vegetables, dried bread, cheese up to 20% fat, low-percentage cottage cheese, water, green tea.

From the third week, some of the protein products are replaced with vegetables and fruits, and kefir and low-fat yogurt are also added.

Such a long-term diet allows you to lose 10-15 kg, depending on the portions eaten and the initial weight.

Important! An orange diet lasting more than two weeks should not be followed more than once a year. The rest can be repeated every six months or once a week if a fasting day is chosen as a diet.

Conclusion

If you strictly follow the instructions for drawing up a diet, without allowing yourself to breakdowns, you can achieve rapid weight loss. The number of pounds lost depends on the duration of the diet, the initial weight and the age of losing weight. A diet on oranges gives a lasting result if you limit yourself to fast food, sweets and do not overeat.