Content
- 1 Is it possible to lose weight on oranges?
- 2 Can oranges make you fat?
- 3 Is it possible to eat oranges at night when losing weight?
- 4 When is the best time to eat oranges?
- 5 Orange diet for weight loss for a week
- 6 Harm of oranges and contraindications
- 7 Conclusion
- 8 Reviews about losing weight on oranges
You can eat oranges at night when losing weight, but no later than three hours before bedtime. Otherwise, the sugars contained in the pulp of this fruit will contribute to weight gain. To establish a normal rate of weight loss, it is recommended to use two fruits instead of dinner or as a snack between meals.
Is it possible to lose weight on oranges?
You can lose weight with oranges, since the fruit consists mainly of water with dissolved fiber (dietary fiber). In the stomach they swell and fill it, resulting in a feeling of fullness that lasts more than an hour. Fiber removes half-life products, toxins and other harmful substances (including salts of heavy metals).
The calorie content of an orange is low - it depends on the variety and form of the product (data per 100 g):
- 36 kcal for sour varieties;
- 43 kcal for sweets;
- 50 kcal for a canned product;
- 45–60 kcal for juice.
Nutritional value per 100 g:
- proteins – 0.94 g;
- fats – 0.12 g;
- carbohydrates – 11.75 g;
- fiber – 2.2 g.
Fruits have virtually no fat and not many carbohydrates. And if you replace dinner or lunch with fruit, such a meal will create a calorie deficit, but will give you a feeling of fullness. Therefore, the fruits can be used for weight loss.
When consumed regularly, oranges prevent the deposition of fats as they promote their absorption. In cooking, it is customary to add pulp or orange juice to fatty dishes to reduce the overall calorie content. In Afghanistan, the drink is even used as a dishwashing detergent, and in Jamaica it is used to remove traces of oil.
Citrus fruits saturate the body for a long time, which helps with weight loss
Can oranges make you fat?
It is important to understand that you can also gain weight from oranges. This is a sweet fruit that contains up to 12 g of carbohydrates (mainly sucrose). This is simple sugar that quickly breaks down and provokes a surge in the hormone insulin. It stores the nutrients it receives, forming fat deposits. Therefore, combining fruits with the main meal (meat, side dish) is extremely undesirable. You can get better from oranges in several cases:
- if the basal metabolism is slowed down (for example, due to hormonal disorders);
- when consumed in excessive quantities (3-4 fruits daily);
- with a complete lack of physical activity;
- when the menu is unbalanced and contains a lot of fast carbohydrates (flour products, sweets);
- In some people, the fruit stimulates the appetite (in rare cases, depending on the individual characteristics of the body).
Therefore, you should not consider orange as the only or main means for losing weight. This is an additional product that satisfies well, and it should be used instead of the main meal. Fruits are also suitable for a snack (2-3 hours after eating).
Is it possible to eat oranges at night when losing weight?
Oranges can be eaten in the evening instead of dinner. Moreover, this should be done three or more hours before bedtime. During this time, the body will have time to digest the pulp and become full, which will dull the feeling of hunger. However, it is important to remember that oranges eaten at night will inevitably make you gain weight. The following processes occur in the body:
- The pulp does not have time to digest and is deposited in the stomach or duodenum.
- Sugar is also not processed (it does not have time to be spent in the evening) and goes into fat deposits, which can trigger the appearance of cellulite.
- If you eat porridge or pasta along with an orange, this will lead to even greater fat deposition.
Citrus pulp gives a feeling of fullness and has a number of other beneficial properties.
Eating 1-2 oranges at night (but no later than three hours before bed) will not lead to weight gain.
When is the best time to eat oranges?
For weight loss, both the fruits themselves and natural orange juice are used. It is best to use them as an independent dish, separate from the main meal. It is also important to take into account the daily intake rate - exceeding it will not help you lose weight, but will contribute to weight gain. The time of administration can be any, but no later than three hours before bedtime.
In what quantity
The daily norm for an adult is 1–2 fruits per day. Sometimes these fruits are used for fasting days, when you can eat 5-6 pieces. You should not overuse oranges for weight loss, since the acid they contain can lead to gastritis and other diseases of the digestive system. Therefore, the best option is to eat 1-2 pieces instead of dinner and create a calorie deficit.
In any form
A good method for losing weight is to eat fresh fruits, which can be purchased all year round at an affordable price. Canned oranges are less suitable because they usually have added sugar, which dramatically increases the calorie content.
Orange juice is also used for weight loss, but it is not as healthy as fresh fruit. It contains a lot of sugars, and, on the contrary, there is less pulp with fiber and vitamins. The juice has a high concentration of acid, which will have a bad effect even on a healthy stomach.
What to combine with
Orange can be combined with vegetables and moderately sweet fruits:
- apples;
- tomatoes;
- cucumbers;
- eggplant;
- bell pepper;
- cabbage of all varieties.
In terms of taste, the fruit harmonizes well with the following spicy additives:
- carnation;
- ginger;
- cinnamon;
- cardamom;
- almond.
Oranges for weight loss are used separately from the main meal.
Orange diet for weight loss for a week
There are several types of diets based on this fruit. For example, the orange diet for losing 10 kg is based on a special menu. During the day (breakfast and lunch) consume:
- 2-3 oranges for weight loss;
- 2 crackers or 2 toasts;
- 500 ml low-fat kefir or sugar-free yogurt.
2-3 times a week, these products can be completely or partially replaced with baked fish (200 g), tomatoes, green salad leaves and low-fat cottage cheese (150 g).
The following dishes are prepared for dinner (by day):
- Monday – 2 boiled eggs, 2 tomatoes, 2 crackers, lettuce.
- Tuesday – 130 g of boiled beef, tomato, orange, 250 ml sugar-free yoghurt and 1 cracker.
- Wednesday – veal steak 130 g, orange, sugar-free yoghurt 250 ml and crackers.
- Thursday – boiled beef or chicken breast 130 g, 2 tomatoes, 1 apple, crackers.
- Friday – boiled egg, tomato, lettuce.
- Saturday, Sunday – any of the above dinners.
Take one fruit, five green tea bags and several fresh mint leaves. Infuse tea in hot water (10–15 minutes), add orange slices (or get freshly squeezed juice with pulp) and mint. In summer, it is recommended to cool and use as a refreshing drink.
Harm of oranges and contraindications
Oranges for weight loss should not be consumed uncontrollably, as they can lead to harmful consequences:
- allergic reactions;
- increased stomach acidity;
- weight gain (due to improper use);
- destruction of tooth enamel.
If there are contraindications, you will have to avoid this fruit:
- gastritis with high acidity;
- stomach or duodenal ulcer;
- individual intolerance;
- problems with tooth enamel (orange juice can be drunk through a straw).
It is recommended to eat no more than two citrus fruits per day.
Conclusion
You can’t eat oranges at night when losing weight, but consuming these fruits in the evening and during the day is beneficial. They saturate the body and suppress hunger.You need to create a varied menu and be sure to exercise. This is the most effective approach to losing weight.
Reviews about losing weight on oranges
