Is it possible to eat tangerines while losing weight and how do they affect the fight against excess weight?

Tangerines contain many substances beneficial to the body, but they also contain sugars and organic acids that increase acidity in the stomach. For this reason, when consuming these fruits on a diet, it is worth considering a number of important nuances.

Is it possible to eat tangerines while losing weight and, if so, in what quantities, read the article.

Is it possible to eat tangerines on a diet?

The opinions of nutritionists on this matter are divided. Some believe that citrus fruits contribute to weight gain, others have the opposite opinion. Moreover, it has been scientifically proven benefits of fruit even with the most strict diet.

There are several arguments in favor:

1. The smell of citrus fruits has a positive effect on a person’s mood, which helps him survive strict food restrictions.
2. The natural sugar content of the fruit prevents you from consuming harmful sweets and desserts.
3. The vitamins contained in tangerines will help avoid vitamin deficiency, which often occurs when following strict diets.

Citrus fruits can be consumed on a diet only if the daily norm is observed and in the absence of contraindications.

Is it possible to get better from tangerines?

Tangerines They have a low calorie content, so you cannot gain weight from them. But this citrus contains a significant amount of sugars. Therefore, after a couple of slices, a person’s appetite often increases; he immediately wants to eat something tasty and preferably high in calories.For this reason, it is recommended to eat no more than two or three tangerines per day, preferably in the first half of the day.

Attention. Excessive consumption of sweet fruit can lead to stomach problems.

Composition and beneficial properties

Citrus contains a large amount of vitamins and microelements. Including:

• magnesium, potassium, calcium - strengthen the skeletal system and hair;
• nobiletin is a flavonoid that effectively protects internal organs from obesity, improves metabolism, strengthens memory and fights high blood sugar;
• vitamin C (44% of the daily dose) - strengthens the immune system, makes the body more resistant to viral and infectious diseases;
• pectins, essential oils, mineral salts - start the process of fat conversion;
• vitamin A - helps improve vision, triggers increased production of sex hormones;
• vitamin B4 - restores liver cells that have been damaged as a result of exposure to medications;
• vitamin P - strengthens the walls of capillaries and blood vessels;
• Vitamin D - improves metabolism, helps with the absorption of nutrients.

Citrus fruits are beneficial to the human body for the following reasons:

1. In moderate quantities and not on an empty stomach, they have a positive effect on the gastrointestinal tract and promote effective weight loss. This effect is explained by the fact that tangerines have a high concentration of ascorbic acid.
2. Natural tangerine juice, due to organic acids, increases the acidity of the stomach and improves the functioning of other digestive organs.
3. A balanced content of vitamins strengthens muscles, blood vessels and vision.
4. Tangerines have an anti-inflammatory effect.
5. Citrus fruits have a positive effect on the nervous system, help prevent depression and improve mood.
6. Orange fruit slows down the aging process of the skin by regulating the moisture balance in the epidermis.

Calorie content and BZHU

The calorie content of the fruit is on average 38 kcal per 100 g. The content of the main nutrients is as follows:

• proteins - 0.8 g;
• carbohydrates - 7.5 g;
• fats - 0.2 g.

Is it possible to have tangerines at night?

One tangerine will not do any harm. However, the pulp of this fruit contains simple carbohydrates - sugars, which “stimulate” the appetite and in large quantities can contribute to the formation of fat. Therefore, nutritionists still do not recommend eating tangerines at night. It is better to plan your menu in advance and not include foods with simple carbohydrates in your dinner.

On an empty stomach

Regardless of whether a person has problems with the digestive system or not, eating citrus fruits on an empty stomach is not recommended. Tangerines increase acidity and have an irritating effect on the gastric mucosa. So this could be negative affect health.

People with gastrointestinal diseases are strictly prohibited from eating tangerines on an empty stomach.

Selection and storage

Exotic fruit suppliers have many tricks to make the fruit look fresh. To choose healthy tangerines, you need to know several of their signs:

1. There should be no white coating, stickiness or green streaks. If there is plaque and stickiness, this means that the product has most likely been treated with ethylene. This is done to ensure that the citrus fruits are well preserved during transportation and remain marketable for as long as possible. You should not choose such fruits, since ethylene is toxic and can have an extremely negative effect on the human body.
2. Tangerines treated with fungicides have an unnatural shine. In nature, the skin of this fruit is slightly rough, without shine.Fungicides in large doses have a toxic effect on the liver and kidneys. Also, fungicides do not combine well with alcohol; it enhances their effect several times.
3. If there are visible signs of rotting or mold on the fruit, you should not buy them under any circumstances. There is a risk that the fruit is infected with the Mediterranean fruit fly. This insect is a carrier of staphylococcal bacteria and various intestinal parasites.

One of the most important criteria when choosing the right fruit is its pronounced citrus aroma. This aroma lifts your spirits and allows you to feel the atmosphere of the New Year.

The shelf life of tangerines at home depends not only on the microclimate, but also on the variety. Moroccan and Abkhazian varieties, for example, are stored much longer than Turkish and Spanish ones.

Attention. Georgian and Moroccan tangerines have a light yellow or yellow color, porous and matte skin. These fruits have a pleasant sweetish taste. Turkish citrus fruits have a glossy skin, while Spanish ones are large in size.

Considered to be the safest for health clementines. They are stored for a long time and well, retaining their beneficial qualities.

The temperature regime is chosen depending on how long the fruit is planned to be stored. You can keep them at room temperature, in the refrigerator or in the basement. Optimal indicators are +2…+6°С. Humidity is within 80-90% to avoid fruit drying out, mold and rotting.

To preserve orange fruits as best as possible, they are placed in a special compartment for fruits and vegetables in the refrigerator. It is not recommended to stack them on top of each other or store them with other fruits and vegetables. This can speed up the spoilage process. It is not advisable to store citrus fruits in polyethylene; it is best to cover the bottom of the container with paper.

How to eat fruit when fighting excess weight

In order for the diet to have an effect, tangerines should only be eaten fresh when losing weight. Fruits will help burn fat if you combine them with healthy foods, for example, lean meat and other fruits.

Citrus fruits in the form of store-bought juices and jams do not provide any particular benefit, but they do contain high amounts of sugar.

Consumption norms per day

If the diet is exclusively tangerine, it is recommended to consume no more than 1 kg per day. If the fruit is part of a comprehensive diet, the daily consumption rate is 3-4 pieces.

Recipes with tangerines for weight loss

To diversify your menu on the tangerine diet, we offer you several simple recipes with citrus fruits.

Fruit salad with tangerines

A quick and easy dish that does not require much time to prepare.

• apple - 1 piece;
• tangerine - 1 pc.;
• orange - 1 pc.;
• natural yogurt for dressing.

Mix all ingredients and season with yogurt.

Cottage cheese casserole with tangerines

If you want to diversify your diet, prepare cottage cheese casserole with citrus fruits.

• low-fat cottage cheese - 300 g;
• egg - 1 pc.;
• yogurt - 1 tbsp. l.;
• baking powder - 2 tsp;
• semolina - 2 tbsp. l.;
• tangerines - 400 g.

Mix the ingredients, let stand for 30 minutes so that the semolina swells. Peel and chop the tangerines. Place the mixture in a mold sprinkled with breadcrumbs. Bake in the oven at 180°C for 40 minutes.

Diets with tangerines

We offer you options for the tangerine diet.

Menu options

There is a strict diet where only tangerines are consumed for several days. Longer-lasting versions use citrus fruits in combination with light, low-fat foods.

Sample diet menu using tangerines for 7 days.

1 day

Breakfast: 2 hard-boiled eggs, 1 piece of lean ham.

Dinner: boiled chicken breast 150 g, white cabbage salad.

Dinner: salad of cucumbers, tomatoes, bell peppers, seasoned with lemon juice.

Day 2

Breakfast: muesli with raisins.

Dinner: broccoli puree soup, steamed fish 150 g.

Dinner: vegetable salad, 1 boiled egg.

Day 3

Breakfast: steamed omelette, tomato.

Dinner: green cabbage soup, stewed turkey 150 g.

Dinner: low-fat cottage cheese, natural yogurt.

4 day

Breakfast: buckwheat porridge with water.

Dinner: celery cream soup, baked fish 150 g.

Dinner: cottage cheese casserole.

5 day

Breakfast: fruit salad.

Dinner: vegetable soup, steamed turkey cutlets.

Dinner: buckwheat.

Day 6

Breakfast: cottage cheese, with yogurt.

Dinner: stewed vegetables, chicken breast.

Dinner: buckwheat casserole.

Day 7

Breakfast: oatmeal in water with dried fruits.

Dinner: fish baked with vegetables in the oven, 250 g.

Dinner: vegetable salad.

You can eat 1-2 tangerines as a snack twice a day. During the day you need to drink at least 1.5 liters of water, green tea is allowed.

Another option for the tangerine diet. This menu can be followed for up to two weeks.

• Breakfast: 1 tangerine, green tea without sugar.
• Second breakfast: egg, 3 tangerines.
• Lunch: 100-150 g boiled chicken, 300 g sauerkraut, green tea without sugar, 1 tangerine.
• Dinner: boiled river or sea lean fish - 200 g, 1 tangerine, vegetable soup.

Duration options

A mono-diet on tangerines lasting three days is a very strict diet. As a result, you can lose up to 4 kg. For three days, you are allowed to eat only tangerines and drink clean water without gas. To prevent your diet from seeming monotonous, you can make juices, smoothies or jellies from tangerines.

The 7-day diet is a more complete diet. In addition to tangerines, it is proposed to add lean meat, fish, eggs, low-fat dairy products, and unsweetened fruits to the menu.

On a tangerine diet, you should consume 2-3 tangerines with each meal.

Fasting day on tangerines

If you can’t stay on a full diet, fasting days on tangerines are arranged. They do this about once a week. On fasting days, completely avoid sweet, salty, smoked and fatty foods.

The fasting day menu includes tangerines in addition to light and healthy food. Be sure to drink at least 1.5 liters of water.

Conclusion

Tangerines are an excellent product for those who want to lose weight. It has many useful substances and has a pleasant taste, which helps to brighten up the lack of sweets on the diet.