Do oranges help with weight loss and is it possible to gain weight from them?

Orange is rich in vitamins and microelements and can form the basis of an effective diet, thanks to which you can lose up to 10 kg of weight in less than a month without compromising your health. From the article you will learn whether it is possible to gain weight from oranges, how to choose them correctly when purchasing, and also what diet options exist with them.

Can you eat oranges on a diet?

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

Oranges contain another valuable substance - 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 fats to replenish energy.

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

Can oranges make you fat?

This is impossible, because oranges have few calories and a lot of fiber, which eliminates the feeling of hunger for a long time and improves digestion and metabolism. As a result, the intervals between meals increase, food is digested slowly and completely, and then eliminated along with accumulated toxins.

Composition and beneficial 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.

Microelements 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.

Thanks to this rich composition, oranges have the following beneficial 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 functioning of the gastrointestinal tract, eliminate constipation;
• remove toxins, volatile compounds, free radicals, which is important for people living in areas with poor ecology;
• reduce the risk of developing cancer - the white layer between the peel and the pulp is especially useful in this regard;
• restore skin elasticity, fight cellulite with regular orange oil wraps and ingestion of fresh fruit;
• have antibacterial, antiviral and antipyretic effects;
• has an anti-asthmatic effect due to the content of naringenin and hesperidin in freshly squeezed orange juice - substances that have shown a positive effect on the lungs of asthma patients in experimental studies.

Read also:

What are the benefits of orange zest for the human body?

The benefits and harms of orange peels, 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.

Can I have oranges at night?

If you eat oranges before bed, the effect of the diet will multiply significantly.

Orange eaten at night:

• will speed up the digestion of dinner;
• will improve the functioning of the gastrointestinal tract;
• will help the body remove toxins and waste;
• will prevent rotting processes in the intestines.

This will not only help you lose weight, but also improve your health.

On an empty stomach

Oranges are rich in acid, which can damage the walls of an empty stomach. This threatens the appearance of gastritis and even ulcers. People with 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 color of the peel is bright orange, uniform, and its surface is smooth, without pores, spots or defects.
3. Of two oranges of the same size, the heavier one is better.
4. Fruits collected in January - April are the most useful.
5. 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 the cellar or refrigerator. When kept cool, they retain their juiciness and beneficial 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 most preferred variety of fruit for those who want to lose weight on an orange diet is Sicilian.

How to eat fruit when fighting excess weight

To lose excess weight on an orange diet, you need to eat this citrus at least 3 times a day. The frequency of its use and quantity vary depending on the duration of the diet, the desired result and the health status of the person 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 oranges throughout the day. Diversify your menu with dishes that include it.

Recipes:

1. Fruit salad. Take one orange, banana and apple, peel and cut into cubes. Add one pomegranate grain 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 the fillet, place in a baking bag, add slices of one orange there and bake for 30-35 minutes at 180°C until cooked.
3. Salad "Joy". Peel one orange, divide into slices and cut them in half. Boil the carrots, peel the apple, cut everything into cubes, add to the orange. Pour natural yoghurt and stir.

Menu options

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

This menu is suitable for a gentle diet.

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

Duration options

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

There are 6 main options for orange diets of varying lengths.

For a day

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

For a three days

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

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

A gentle diet, in addition to fruits, allows the consumption of boiled chicken breast, lean meat, cottage cheese, eggs, boiled vegetables and black bread croutons.

Following this diet will allow you to lose 1-2 kg in 3 days.

For five days

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

If you had to go to bed late and are hungry, 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, including oranges, raw vegetables, low-fat cottage cheese, lean meat, lean sea fish, eggs, bread and crackers. To drink, 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 orange and 2 boiled eggs. For lunch and dinner, the menu includes oranges, boiled lean meat and poultry, low-fat cheese, and a 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 should 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 greens and raw vegetables, dried bread, cheese up to 20% fat, low-fat cottage cheese, water, green tea.

From the third week, some protein products are replaced with vegetables and fruits, and kefir and low-fat yogurt are 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 that lasts more than two weeks cannot 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 creating a diet, without allowing yourself to fail, you can achieve rapid weight loss. The number of kilograms lost depends on the duration of the diet, the initial weight and the age of the person losing weight. The orange diet gives lasting results if you limit yourself to fast food, sweets and do not overeat.