Orange diet: 6 tasty (and satisfying) ways to lose weight

Orange is one of the most popular fruits (only apples are more popular). It is available at any time of the year and its benefits are widely known. One of the important properties is the ability to burn fat cells in the body. It's hard not to take advantage of this ability and try the orange diet at least once. Thanks to the fruit, it will definitely be tasty, and will help you lose an average of 3 kg per week. All the pros and cons of this diet and the most effective options are in our review.

Composition and beneficial properties

Traditional medicine attributes medicinal qualities to this fruit. Citrus helps fight malignant tumors, removes metabolic products and harmful toxins, which negatively affect a person’s appearance and cause various diseases. In addition, due to the huge content of vitamin C, it is considered a powerful antioxidant and is recommended for use for rejuvenation.

It should also be noted that citrus fruits have a beneficial effect on the digestive tract, since they contain dietary fiber. This is why oranges are recommended for weight loss and normalization of metabolic processes by many doctors and nutritionists. It is worth mentioning the presence of special substances in them - limonoids, which give a pleasant bitterness to the fruit. They are scientifically proven to block cancer cells and protect blood vessels.

A small slice of this fruit will keep your heart healthy. Folic acid (vitamin B9), found in the composition, regulates blood pressure, prevents stroke, and relieves depression, which is especially important during a diet. As we can see, the benefits of citrus are limitless.

Diet with oranges for a week

Orange week has its pros and cons. The main advantage of citrus fruits is considered to be the stimulation of metabolism in the body - in 7 days the body will renew itself and return to the right direction. On a 7-day citrus diet, the skin is observed for several days. If red rashes occur, stop using the product.

During the week, the following products are consumed along with citrus fruits:

• 1 kg buckwheat;
• 10 eggs;
• dietary bread - 20 pcs.;
• low-fat kefir - 2 l;
• steamed poultry - 800 g;
• low-fat cottage cheese - 800 g;
• olive oil - 100 ml;
• fresh vegetables - about 4 kg.

Cereals are boiled in water, without salt or any other spices. Meat and vegetables are cooked in a double boiler, without salt or spices. All products are arranged as conveniently as possible, but you must eat a small plate of buckwheat a day.

Proteins, fats and carbohydrates are important in a diet; it is advisable to calculate the BJU and, from the above list of products, create a menu that will include citrus.

Calorie content

Oranges promote weight loss not only because of their fiber content, but also because of their low calorie content. One fruit contains approximately 90 kcal. After you eat a medium orange, you will be full and energetic for at least three hours, without adding extra fat to yourself. The low calorie content of citrus has prompted nutritionists to create an effective diet.

If you decide to try it on yourself, then know that your diet should also include fats and proteins. Without these important components, it is not the fat layer that will be burned, but muscle mass. Remember: without fat, vital vitamins and microelements cannot be absorbed. The basis of the menu is these citruses, but you don’t need to completely deprive yourself of other products. To achieve more lasting and effective results, use orange oil for weight loss.

Rules

There are several ways to lose weight on citrus fruits, but the basic principles are similar.

1. Eat an orange before every meal. If desired, it can be replaced with grapefruit.
2. The total daily calorie intake is 1200 kcal.
3. The recommended serving size is about the size of your palm.
4. The rest of the products should be healthy and preferably low-calorie.
5. Try to reduce the amount of salt and hot seasonings.
6. Drink 1.5 - 2 liters of water per day. You need to drink a glass in the morning on an empty stomach and every time after a meal, an hour later (you can’t wash it down with food). It is not recommended to drink at night.
7. Avoid alcohol while losing weight.
8. Try to avoid stress. They slow down metabolism and make you want to “eat” negative emotions.
9. Physical activity is very useful for losing weight, but if the diet is severely restricted, high activity is not recommended, as it can lead to exhaustion. Walking or light exercise is enough.

A comprehensive method for weight loss

Essential oil is widely used for massage and wrapping. In combination with an adequate diet, it improves blood circulation and removes excess fluid. The aroma of citrus oil puts you in a positive mood. You can use these procedures at home.

Highly effective wraps:

• Mix three drops each of orange, juniper, cypress and two tablespoons of olive oil. Rub the resulting mixture into problem areas with massage movements and wrap with film. Leave on for 20 minutes, then rinse off.
• A wonderful recipe that shows stunning results in a short time: combine five drops of orange oil, a drop of rose oil, two drops of lavender and a large spoon of sesame oil. Use similarly to the above recipe.
• Take two large spoons of heavy cream, add 10 drops of citrus essential oil, 100 grams of blue clay. Dilute the mixture with a small amount of water to obtain a homogeneous thick consistency. Apply it to regular bandages and wrap the skin, cover with film on top, leave for half an hour and rinse.

You can add orange essential oil to your bath for weight loss. Pre-dissolve 10 drops of this substance in cream. The procedure takes no more than 20 minutes. A homemade coffee-orange scrub made from 10 drops of oil and a glass of coffee grounds has proven itself well. Rub the resulting mixture over the entire body and rinse with cool water.

Such manipulations are prohibited if the skin is damaged, irritated or allergic. To reduce appetite, experts advise inhaling the aroma of citrus oils and burning a vanilla candle before eating. Such simple recommendations will fill you with positive emotions and reduce the feeling of hunger.

Orange diet for 3 days

There is no question of mono-nutrition - a rare nutritionist would call a three-day menu consisting entirely of oranges safe. Nevertheless, the orange express diet menu looks rather ascetic, and it will take some willpower to hold out without breakdowns.

For breakfast you can choose one of these options:

• 1 whole grain toast, 2 tbsp. bran, 1 medium-sized orange;
• 1 whole grain toast, 100 ml orange juice, 1 boiled egg;
• 50 g feta cheese or low-fat cottage cheese, 2 whole grain toasts, 1 orange.

Lunch menu to choose from:

• 150 g of lettuce, 50 g of lightly salted salmon, 100 g of “live” yogurt without additives, 2 tbsp. bran, 1 orange;
• 150 g boiled beans, green salad leaves, 1 whole grain toast, 1 orange;
• fresh vegetable salad, 100 g feta cheese or low-fat cottage cheese, 1 orange;

Dinner options:

• 1 boiled chicken fillet, 100 g boiled broccoli, fresh vegetable salad, 100 g “live” yogurt, 1 orange;
• boiled lean fish, 1 boiled egg, lettuce with spinach, 50 g feta cheese, 2 tbsp. bran, 1 orange;
• low-fat grilled turkey - about 150 g, tomato and cucumber salad, 100 g of boiled vegetables (excluding potatoes), 1 orange.

If you feel hungry between meals, you can either drink a glass of water or eat another orange.

Oranges for weight loss: list of diets

Numerous reviews of women and men who adhered to this way of eating say that it is quite strict. But literally in a couple of weeks the weight simply disappears from 3 to 10 kg and never returns. But it’s prohibited to “sit” on this diet for more than three weeks. Below you will find a list of recommended orange diets.

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.

Egg-orange

It promises to help you lose up to 7 kg in about seven days, without painful hunger or side effects. Its scheme is quite simple: you need to eat a kilogram of these fruits (6-7 pieces) daily.

In the first week, supplement the diet with boiled eggs, in the second week include cereal porridge, salt, the third should be rich in other fruits (banana, grapes) and vegetables.

If you urgently need to lose a couple of kilograms, we recommend going on a protein-orange diet, which can be carried out for no more than three days. The menu consists of 5-6 boiled proteins and six fresh oranges. Fat melts before your eyes, and you feel lightness throughout your body.

Possible harm

Frequent consumption of citrus fruits has contraindications:

1. Gastrointestinal diseases (especially ulcers, gastritis).
2. Pregnancy and lactation period.
3. Allergies (citrus fruits are one of the most allergenic foods), itching, rash, redness of the skin.

Mono-diets on this fruit should be short, no longer than 3 days, so as not to irritate the intestinal mucosa. But it is best to add other products to it - for example, fermented milk (they coat the stomach, protecting the mucous membrane), protein and containing healthy fatty acids (otherwise you will be haunted by weakness all the days of restrictions). It is also important to add other products, because citrus fruits contain a large amount of sugar, which increases appetite - what kind of diet is that?

If there are possible side effects - weakness, decreased performance, stomach upset (diarrhea or, conversely, constipation), hair loss - it is important to stop the diet immediately.

• Without prohibitions: Dr. Bormenthal’s diet (rules and menu for every day)

Apple-orange

We advise you to carry it out at the beginning of spring or summer, when you need to normalize your weight after a cold winter, cleanse your body and recharge with good emotions. It is designed for no more than seven days. During this period, you should drink plenty of fluids and avoid heavy meals.

In the morning and for dinner, eat rye bread, low-fat cheese and green tea without sugar.

After 4 hours, eat an orange and an apple.

At lunchtime, prepare a fruit salad (apples, oranges) and top it with classic low-fat yogurt.

During the day, drink up to three liters of water (still), exercise, and then you can lose 5-7 kilograms.

After five days, take a break of several days, just do not overload your body with fatty and sugary foods. For quick and long-term results, oranges are indispensable for weight loss. Reviews from people who have tried this method on themselves are mostly positive.

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.

Composition of citrus fruits

One 100 gram orange contains only 35 kcal. This is a carbohydrate product that contains virtually no fat. Considering its low calorie content, this is an ideal product for losing excess weight. Be sure to add it to your diet. Experts have determined the daily intake of 150 grams of food, which can be divided into several meals. Along with the invigorating taste, juiciness and freshness, the body receives:

• Required amount of ascorbic acid
• It contains vitamins A, C, PP
• Calcium
• Iron
• Phosphorus
• Sodium
• Magnesium
• Organic acids
• Formulated with aromatic oils
• Phytoncides
• Pectins
• Cellulose
• Alimentary fiber
• A little sugar

Chemical list of elements

Orange is rightfully considered the record holder for the amount of vitamins it contains. Ascorbic acid accounts for the largest part; 1 citrus contains more than 77 mg. vitamin C.

In addition, the fruit contains niacin, retinol, riboflavin, thiamine, vitamin B6 and B9. As for micro- and macroelements, they include magnesium, phosphorus, zinc, iron, chlorine, calcium, and sodium.

Orange is valued for its extremely balanced composition. Regular (daily) consumption of fruit can improve immunity. It is easier for a person to endure the periods between seasons, as well as the times of spread of viruses.

Just 1 fruit per day fights scurvy, hypertension, vitamin deficiency, swelling of the body and limbs, and slow metabolism. Iron combined with copper reduces the risk of anemia.

Citrus fruits are famous for the accumulation of iodine, pectin, folic acid, antioxidants, and bioflavonoids (there are more than 60 types of them in oranges). As a result of this, we can say that citrus has antitumor and bactericidal properties.

It is surprising that not only the pulp and zest are valuable, but also the white film between the fruit and the peel. The so-called albedo has anti-oncological properties. The layer protects the body from cancerous tumors and is responsible for the hematopoietic function.

benefits and harms of pineapple

How to get out of a diet correctly

Proper completion of the restrictive period will reduce stress from losing weight. Completion is carried out in stages:

• within two days after observing the restrictions, eat vegetable decoctions;
• after 4 days, soups, potatoes, and cereals are introduced;
• after a week, non-dietary meats, starchy vegetables, sweet fruits, and dairy products are introduced.

Cons and contraindications

But, in addition to the advantages, there are also disadvantages. Oranges are not suitable for weight loss for people who are allergic to citrus fruits. This method of weight loss is not recommended for people with gastrointestinal diseases, since the substances contained in these fruits can provoke intestinal upset.

Everyone else can enjoy the orange diet, painlessly correct their figure and enjoy the taste.

For those who are going on a diet, experts advise eating more fruits and vegetables. This is understandable, because they contain a lot of vitamins and fiber. But if not everyone has the desire to eat broccoli, carrots or spinach, then oranges are met with a bang, because the taste of citrus fruits has been familiar to us since childhood, and if for some reason our parents forbade us to eat them, it was a tragedy.

The content of the article

First of all, these fruits are valued for their ascorbic acid content.

By regularly eating this sunny fruit, you can replenish the daily requirement of vitamin C by 70%. In addition, it contains other vitamins, such as A, PP, D and B vitamins, as well as minerals - potassium, sodium, phosphorus, copper, iron and calcium.

It also contains dietary fiber, fructose and glucose. The benefit of sunny orange for weight loss lies in its ability to speed up metabolism and activate metabolic processes in the body. The pulp and white walls of this fruit are rich in pectin, a substance that provides a feeling of fullness for a long period of time.

This is especially true for those who limit themselves to their favorite foods all day, and when darkness falls they can’t stand it and go to storm the refrigerator. Eating an orange at night for weight loss will help you stay on your diet, as you will go to bed feeling full every night.

But oranges are valued not only for this ability.

The most important thing is that this fruit contains a minimum amount of calories, approximately 40 Kcal per 100 g of product. And the complete absence of fat in it makes it an ideal product for those who are watching their weight.

In addition, studies conducted by neuroscientists have found that individuals who eat oranges daily are less likely to experience stress.

And if you consider that giving up your usual diet during a weight loss diet does not have the best effect on your mood, this sunny fruit can become a real lifesaver and allow you to remain as cheerful as before.

Therefore, if you still doubt whether oranges are good for weight loss, try eating them as snacks, drinking fresh juice in the morning and eating them at night, and you will feel the difference. In addition, this way you can prevent the development of vascular diseases, lower cholesterol levels, normalize blood pressure and remove waste products from the body.

However, any weight loss process is not without side effects such as sagging skin.

This is especially true for adherents of strict nutrition systems that ensure rapid weight loss.

And here again, healthy fruits can help, or rather, the essential oils that are obtained from them. Aromatherapy is one of the three constant components of the fight against excess weight, the first two of which include diet and exercise.

Using the beneficial properties of aromatic oils, you can prevent the appearance of unsightly stretch marks and cellulite on the body, minimize sagging skin, keeping it toned.

Aroma oils have a diuretic effect on the body and can enhance the process of removing waste and toxins from it. The most popular is orange oil, used for weight loss and not only due to its dizzying smell. It is known that it is capable of burning subcutaneous fat, so it is actively used to prepare healing baths, wraps, scrubs and lotions.

Endowed with such a useful substance as ascorbic acid, the oil has a tonic effect on the skin, prevents the formation of cellulite and fights the “orange peel” that has already appeared. Under the influence of this extract, the elasticity of the skin increases, the processes of regeneration and healing of epidermal cells are accelerated.

Now it’s clear why orange is considered the main “friend” of slender girls. However, people with high stomach acidity should not put too much weight on it. Those who have gastrointestinal diseases should also remember this.

Diabetics cannot lose weight by eating oranges, and in general, the diet of these individuals should be adjusted by a doctor. Those who are allergic to citrus fruits, unfortunately, will have to look for other fruit helpers in the fight against extra pounds. As for the oil, it is not recommended to use it before going out into the sun.

In addition, external exposure to substances similar to those found in fresh fruits is contraindicated for persons with allergies to citrus fruits.

Video: The benefits of orange and the oil that is obtained from it for weight loss

Hello, my dear losers. Nowadays, there are many different foods that contribute to healthy weight loss. What have you heard about oranges for weight loss? It turns out that there are many different diet options with this orange fruit. Today we’ll talk about the amazing properties of oranges and their magical effect on the body.

Do oranges help you lose weight?

Not all people know that oranges actually help you lose weight if you include them in your diet.

It is useful to introduce this sunny fruit into your diet because it:

• will be a good alternative to snacking;
• prolongs the feeling of fullness;
• will provide vitality.

Doctors advise eating several oranges a day for normal metabolism and weight loss. But their volume should not exceed more than 2 kg. per day.

It is beneficial to drink homemade orange juice while eating healthy, even if you are not even trying to lose weight. This drink contains the daily requirement of vitamin C, and also has a cleansing effect and prevents aging.

Healthy recipes for weight loss

So is it possible to eat oranges while losing weight? This question should be answered in the affirmative. It is recommended to use the following recipes:

1. Orange water. For 1 liter of clean water you need to take orange, cucumber and mint. Bring the liquid to a boil. Wash the fruit and cut into slices. Peel and grate the cucumber. Mix all components and leave to infuse for 2-3 hours. Water with orange for weight loss perfectly quenches thirst, activates digestion and improves metabolic processes.
2. Orange tea. To make it you need to take 1 liter of boiling water, fruit, cinnamon, half a small spoon of chopped ginger. Citrus should be washed and cut. Combine all ingredients, place in a thermos and leave for 3 hours. You can also add lemon and rose hips to the drink. In this case, the amount of water is increased to 2 liters.
3. Orange dessert. Take 300 g of cottage cheese, 2 small spoons of honey, orange, 100 ml of yogurt, cinnamon. The orange should be peeled and cut into pieces. Mix yogurt, cottage cheese and honey and beat with a blender. The result should be a homogeneous mass. Add fruit and cinnamon.
4. Salad with orange. To make it, it is recommended to take lettuce, apple, orange. You will also need cheese, olives, raisins. For dressing use vegetable oil and Dijon mustard. Place lettuce leaves on the bottom of the bowl, then fruits, olives and raisins. Drizzle with dressing and sprinkle with grated cheese. You can also add chopped walnuts.