The effectiveness of eating tangerines for weight loss

Gardening » Citrus » Mandarin

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Kira Stoletova

Many people doubt whether they should eat tangerines when losing weight, because they are the sweetest citrus fruits. Now the tangerine diet is becoming more and more popular among people watching their figure, because... This fruit is low in calories and provides good satiety.

Eating tangerines for weight loss

Benefits of tangerines

• Tangerine promotes weight loss because it contains a high proportion of ascorbic acid.
• A high concentration of vitamins helps strengthen blood vessels, muscles and vision. And nobiletin is responsible for preventing fat accumulation.
• Juice increases acidity in the stomach and speeds up the gastrointestinal tract. Citrus normalizes stool, even if problems with it are chronic.
• The fruit relieves swelling and has an anti-inflammatory effect. It helps remove heaviness in the legs or bags under the eyes.
• Mandarin helps to tone the body, hormonal levels, and facilitates mental work.
• Citrus restores the nervous system: protects against depression, memory damage and chronic fatigue syndrome.
• Mandarin has a significant influence on the potency, balance and endurance of the male part of humanity.
• Recent studies suggest that citrus fruits slow down skin aging. Fruits retain the necessary moisture in the epidermis, relieve excess oil on the face and accelerate cell restoration.
• A diabetic's menu should include up to 3 tangerines daily. The fact is that this orange fruit lowers blood sugar levels.

Microelements in tangerines

1. The role of ascorbic acid (aka vitamin C) has already been mentioned earlier. Thanks to acid, the body's immune system is strengthened and the ability to resist viral diseases increases. Tangerine contains 44% of the daily value of vitamin C.
2. Nobiletin protects organs from obesity and accelerates metabolism in the body. This flavonoid helps avoid memory problems and resists diabetes;
3. Pectins, essential oils, glycosides and mineral salts convert fats faster.
4. Magnesium, potassium and calcium increase the strength of bones and hair.
5. Vitamin A strengthens vision and also enhances the synthesis of sex hormones.
6. Vitamin P increases the endurance of capillaries, reduces their fragility and tendency to rupture.
7. B4 restores liver cells damaged by drug toxins.
8. Vitamin D is involved in metabolism: it promotes the absorption of beneficial elements. D stimulates the synthesis of a number of hormones and corrects cell reproduction.

Beneficial features

Tangerines have their own advantages for losing weight:

1. Low calorie content eliminates the possibility of gaining weight, even if you eat a large amount of citrus fruits.
2. Nobiletin. This flavonoid is contained in the peel of the fruit. It helps get rid of internal fat around organs, which is often difficult to remove. Improves memory, stabilizes insulin production.
3. A large amount of vitamin C. It improves the external condition of the skin due to its antioxidant properties. Ascorbic acid helps remove waste products from the body, prevents intoxication and helps avoid the use of additional medications for colds.
4. Rutin. This vitamin helps strengthen the walls of capillaries, thereby increasing the absorption of nutrients.
5. B vitamins. The proper functioning of the thyroid gland and the rate of breakdown of fat cells depend on them.
6. Essential oil stimulates metabolism and helps in the breakdown of fats, which also helps you lose weight. You can eat the peel fresh or add it to tea.

South Korean experiments

An experiment by scientists from South Korea in 2010 showed that tangerine in the diet hinders fat deposition and reduces fatty liver. 30 obese children drank tangerine juice and exercised for 90 days. Another control group also exercised, but did not drink juice. The results showed that the first 30 children lost 1.5% more weight.

Be sure to read: Are people conscripted into the army if they are obese?

Similar experiments were carried out on rats. Overweight rodents received injections of concentrated tangerine juice for two months. During this period, the rats lost more than 59% of their fat accumulation.

Side effect of treatment

Antidepressants

It all depends on the composition of the drug: while taking tricyclic drugs you can gain up to 4 kg per month, drugs containing lithium - up to 1 kg per month. Antidepressants belonging to the serotonin class of neurochemicals also lead to weight gain. If you take one of them and noticeably improve, this is a reason to change the medicine.

Many medications prescribed for allergies and sleep disorders contain diphenhydramine, a substance that causes muscle lethargy and general apathy during the day. So your physical activity decreases, unlike your appetite, which may even increase. And, accordingly, the body’s fat reserves increase.

Their alpha and beta components cause a feeling of general fatigue, which can cause excess weight (quite common information). If you feel a loss of energy, start drinking rosehip infusion, multivitamins and, most importantly, consult your doctor about a remedy that reduces the leaching of calcium from the body.

They greatly affect metabolic rate and appetite. Patients often gain 2.5 kg in a week. If this happens, ask your doctor about alternative remedies. For example, atypical psychotropic drugs do not affect metabolism.

Why are orange fruits harmful?

• Allergy sufferers should reduce their consumption of tangerines to a minimum, as citrus fruits tend to provoke reactions. Citrus fruits are difficult for the bodies of young children who are prone to allergies to digest.
• Tangerines are prohibited for acute nephritis, cholecystitis, gastritis of various degrees, peptic ulcers and hepatitis.
• Substances used to treat the surface of the fruit for preservation during transportation pose a risk of food poisoning.
• Tangerines greatly increase the acidic environment and injure the gastric mucosa, which is dangerous for gastrointestinal diseases. In addition, there is a risk of irritation of the digestive system.
• Do not think that by gorging yourself on a kilogram of tangerines, you have enriched your body with vitamins. Excessive consumption of tangerines leads to hypervitaminosis, rashes, diarrhea and breakdown of red blood cells.
• If after several days of following the tangerine diet you experience itching, rashes and swelling, seek medical help.

Acute jade

Gastrointestinal diseases

Appearance of a rash

Itching

Contraindications

The tangerine diet also has its disadvantages. You shouldn’t forget about them if you want to lose weight this way:

1. Allergic reaction. In small portions, eating this fruit does not have pronounced consequences, but including large quantities in the diet leads to the development of allergies. To prevent it, monitor your health and check your skin for rashes. There should be no tearing or dizziness.
2. Rejection. If you are on a tangerine diet for a long time, you may develop an aversion to this fruit, to the point that your body refuses to take it orally. In this case, immediately stop losing weight and use this citrus fruit only for fasting days.

1. gastrointestinal diseases, colitis;
2. pregnancy and breastfeeding;
3. psoriasis, eczema and dermatitis;
4. nephritis and other kidney problems.

How to eat tangerines and not gain weight?

Calorie content and daily value

Tangerines should be eaten in moderation and, as it becomes clear from their disadvantages, it’s not even a matter of calories. Adults are recommended to consume no more than 3-4 medium-sized fruits per day. Children should be given from 1 to 3 fruits. There are also restrictions on tangerine juice: for adults, the norm in 24 hours should not exceed 200 milliliters, and for a child - 150 milliliters. But what is the energy value of orange fruits?

Low calorie recipes

Tangerine dessert with yogurt (50 kcal)

Products:

• 1 hard pear;
• 1 green apple;
• 4 tangerines;
• 1 banana;
• ½ mango;
• 5-6 strawberries;
• 3 walnuts;
• 150 ml natural yogurt.

Preparation:

1. Finely chop all fruits and berries.
2. Add yogurt.
3. Mix.
4. Sprinkle chopped nuts on top.
5. Those with a sweet tooth are allowed to sprinkle dark chocolate chips on top. It will not add many calories, since there will be too little of it, but it will satisfy the craving for sweets during the diet.

Tangerine protein shake (64 kcal)

Products:

• 5 large tangerines;
• 0.5 liters of natural yogurt;
• 200 g chicken fillet;
• 100 g celery (root);
• 200 g peeled shrimp;
• a few sprigs of parsley.

Preparation:

1. Boil chicken fillet, cool, finely chop.
2. Peel the celery and put it into small cubes.
3. Cut tangerine slices into halves.
4. Boil shrimps, cool. If they are large, cut them. Leave the small ones whole.
5. Combine ingredients, add yogurt, stir.
6. Divide into cocktail glasses.
7. Top with 1 whole shrimp and a sprig of parsley.

Note. If you are not losing weight on a salt-free diet, you can lightly add salt to the chicken after slicing.

Tangerine salad with ice cream (66 kcal)

Products:

• 4 tangerines;
• 1 banana;
• 1 orange;
• 1 kiwi;
• 1 green apple;
• 100 g ice cream (the lowest calorie).

Preparation:

1. Cut all fruits into small pieces.
2. Simply divide the tangerines into slices.
3. Cut the ice cream into 3-4 pieces.
4. Place all ingredients in a salad bowl.
5. When the ice cream melts, stir.

Tangerine salad with chicory (83 kcal)

Products:

• 100 g of White Chicory salad;
• 4 tangerines;
• 2 oranges;
• 50 g mozzarella;
• 5 g honey.

Preparation:

1. Wash the lettuce, dry it, and divide it into leaves. Place them on a flat dish.
2. Grind the rest and pour into a separate cup.
3. Remove the film from the tangerine slices and place 1 piece on each lettuce leaf. Finely chop the rest and pour into a cup with the chopped chicory.
4. Squeeze the juice from the oranges into the same cup, add honey, stir. Pour its contents into a heap into the middle of a flat serving dish.
5. Place a small cube of mozzarella on each individual lettuce leaf. Use the leftovers to decorate the central slide.

Tangerine salad with carrots (90 kcal)

Products:

• 150 g carrots;
• ½ quince;
• ½ lemon;
• ½ tbsp. l. honey;
• 2 tangerines;
• 1 fennel root;
• 50 g low-fat sour cream;
• 4 walnuts;
• 5 g sesame seeds.

Preparation:

1. Scald the lemon with boiling water, grate half of it together with the zest.
2. Add honey and sour cream, beat thoroughly and leave for 10 minutes.
3. Finely grate the carrots, quince and fennel.
4. Cut tangerine slices into 2-3 parts.
5. Mix ingredients, pour honey-lemon sauce.
6. Place in a heap in a salad bowl.
7. Sprinkle with chopped nuts and sesame seeds.

Tangerines during a diet

You can gain weight from any food. But tangerines are of particular concern, because these fruits are famous for their sweet juice. The average citrus fruit contains 2.4 grams of fructose, 6 grams of sucrose and 2.1 grams of glucose per 100 grams, which is even less than an orange. The daily norm will be exceeded if you eat more than 500 grams. Therefore, it may seem that tangerine is only harmful when eating on a diet.

But nutritionists claim that tangerines promote weight loss: they successfully undermine metabolism. The exception to the rule is tangerine juice. You will have to abstain from it, since foods without fiber lead to an increase in appetite. But fresh tangerines become the basis for mono-diets and other weight loss schemes. Let's talk about the most popular ways to eat tangerines, approved by doctors.

Depressive hunger

After Elizaveta Miroshina showed signs of acute fatigue due to prolonged stress associated with overload at work, the doctor who observed her at the time prescribed a course of antidepressants. He assured that the only side effect of the drug could be increased appetite.

The medicine helped Elizabeth a lot. A few days after taking the drug, she already felt a surge of strength and energy, and enthusiastically took up work and home. Only after three months did she realize that she was gaining weight at an incredible rate. And six months later, Elizabeth gained almost 13 kg.

“I ate everything,” says the girl, “and couldn’t pull myself together.”

Then Elizabeth turned to another psychiatrist. The doctor prescribed her a drug that eliminates hunger and combines well with antidepressants. But everything remained the same. Excess weight has become an additional reason for worries and depression. As a result, the third doctor managed to break this vicious circle by replacing one drug with a gentler one, and canceling the second one altogether. The constant feeling of hunger disappeared, but Elizabeth had to make great efforts to regain normal weight.

Fasting day on tangerines

Tangerines become an ideal option for unloading. These citrus fruits quickly cleanse the intestines and remove excess fluid from the body. Thanks to this, the volume of the waist, abdomen and hips is quickly reduced. There are four menu options:

1. The fasting day diet is extremely simple. You only need 2.5 liters of freshly squeezed tangerine juice. It should be drunk in small portions every three hours, and in the evening dilute the juice with water to reduce the concentration. It is useful to carry out such cleansing of the body twice a month. The problem with this version of a fasting day is that you will have to spend a lot of time squeezing out new portions of the drink.
2. After waking up, drink a glass of water, and 30 minutes later eat several small fruits. Repeat this procedure 3-4 more times a day when you feel hungry. At breakfast you will receive few calories, so the need for a new portion will arise quickly. But don't rush. Do not eat tangerines on an empty stomach and chew them as slowly as possible. These tips will save you from gastrointestinal problems and increase your feeling of fullness.
3. The third option is to use tangerine infusion. It is easy to prepare, you need to cut 2-3 fruits along with the peel, pour boiling water and leave for a quarter of an hour. Strain the water and consume 20 minutes before meals.
4. The softest version of the fasting day is a real menu for 5 meals. For breakfast, drink unsweetened tea and eat one tangerine, and for second breakfast, another fruit or diluted juice. Lunch is lean poultry or steak, one citrus fruit, an afternoon snack is a tangerine with low-fat yogurt, dinner is another citrus fruit and a small portion of vegetable salad.

Be sure to read: What you need to know to avoid gaining weight after a diet

Diseases of the century

Almost 25% of women recover due to the side effects of antidepressants, hormonal and other drugs. At the same time, WHO experts note a significant increase in heart diseases, kidney diseases and diseases caused by hormonal imbalances: diabetes and depression are affecting an increasing number of the population.

“I believe that the seriousness of this problem is underestimated by both doctors and patients,” says nutritionist Alexandra Chastnikova. — Most people start taking medications without even carefully reading the instructions for use. Yes, the doctor prescribed this, he thought out a treatment plan for you.

But you know your individual reaction to this or that drug better than anyone else.”

Some drugs cause drowsiness and lethargy, other drugs increase the production of the “hunger hormone” - and all your thoughts are concentrated on the desire to eat. Each person’s body reacts differently to the effects of medications, so it is almost impossible to determine in advance how much you will recover during the course. Moreover, even those drugs that have not previously been identified as having such side effects may have this ability.

General diet rules

Do not eat tangerines late in the evening, the last snack should be 4 hours before bedtime;

• You should not go on a tangerine diet during pregnancy or breastfeeding, before 16 and after 65 years, or if you have undergone surgery in the last six months. Such a diet is not acceptable for people with a medical ban on eating tangerines.
• Eliminate overly salty dishes, spices, sweets, pastries and alcoholic drinks from the menu. Reduce the consumption of marinades and smoked dishes to the possible minimum;
• You can occasionally drink low-fat kefir, and also include apples, oranges and grapefruit in your diet. It is acceptable to eat yogurt, cottage cheese and chicken eggs.

• Support the tangerine diet with physical exercise and do morning exercises. This will speed up the appearance of obvious results.
• You need to be careful when choosing tangerines. The outer cover should not be moldy or dry. Such signs indicate that the fruit has been in warehouses for a long time. Splashes of juice are the key to the natural quality of the fruit. And for a long-term diet, use hybrids of tangerines (tangerines, tangors, clementines, natsumicans, and so on). All of them have the same characteristics and composition. But remember that the sweeter the hybrid, the higher its calorie content.

Tangerine diet for 3 days

The three-day diet also includes foods other than tangerines. This eating pattern can last one day longer if you don't feel unbearably hungry. But don’t delay: you risk getting stomach problems.

1. Breakfast: tea with one spoon of honey or granulated sugar;
2. Second breakfast: 4 medium citrus fruits and 4 boiled egg whites;
3. Lunch: 120 grams of lean unsalted meat, 300 grams of sauerkraut or fresh salad;
4. Afternoon snack: 4 tangerines and one hard-boiled egg;
5. Dinner: 120 grams of lean meat, cucumber and tomato.

Diet for 5 days

The diet on the five-day diet is devoid of variety. But this diet involves six meals, and this method quickly saves you from excess weight without high energy costs.

• Breakfast: 400 grams of citrus fruits;
• Second breakfast: 4 chicken proteins;
• Lunch: 500 grams of citrus fruits;
• Afternoon snack: 3 squirrels;
• Dinner: 400 grams of citrus fruits;
• Second dinner: 3 proteins.

Be sure to read: How to effectively lose weight if you constantly want to eat?

Diet for two weeks

This method of weight loss has been recognized by doctors as harmless. It gives you a chance to lose 10-14 kilograms with a non-strict diet.

Portions for a two-week diet do not exceed 200 grams, but you must follow the following diet:

1. Breakfast: strong coffee with one teaspoon of sugar;
2. Second breakfast: 4 citruses and one egg;
3. Lunch: 150 grams of boiled rabbit or turkey, light vegetable salad with a dressing of zest, olive oil and lemon juice;
4. Afternoon snack: 4 citrus fruits and 100 grams of cottage cheese with a low percentage of fat. Alternate cottage cheese with Greek yogurt;
5. Dinner: 120 grams of chicken, boiled without salt, a portion of sauerkraut without oil.

Quitting the diet and consolidating the results

It is important to follow the correct way out of the diet. The fact is that even after proper nutrition, you risk gaining back the pounds. To ensure that your efforts are not in vain, you need to drink a liter of fresh tangerine juice every day for at least a week from the end of the diet.

For two weeks it is important to make “tangerine dinners” rather than the usual evening dishes. Increase your caloric intake gradually, no faster than 2-3 weeks. If these conditions are met, you can lose weight and enjoy your favorite taste of orange fruit.

Take care of yourself

The best way to maintain a healthy weight is to monitor your reactions and body condition. “If you have to take a course of taking any drug, start weighing yourself every morning,” advises Georgy Chernov, Ph.D., head of the rehabilitation center. — An extra 2 kg that appears after starting to take medications is a sign of a side effect of the drug and a signal to consult a doctor. If your appetite has increased dramatically, you should talk to your doctor about a possible change in medication.”