Simply eating fruits is not a key to losing weight. The formula for losing weight is to increase calorie burning. The energy you obtain by eating food is measured by the unit of calories. When you are on a weight loss journey you have to be on a calorie deficit. A calorie deficit is a term used to increase calorie burning as compared to calorie intake.
Oranges in Weight Loss
Oranges, a popular citrus fruit, possess a distinctive sweet taste and boast fat-burning properties. They have many therapeutic benefits probably because of the presence of Vitamin C and antioxidant properties due to the bioactive compounds such as flavonoids, carotenoids, and essential oils. They are not only tasty to eat and drink in the form of juice but contain many health properties.
Let’s discuss the unique properties of oranges that make them the best fit for the weight loss journey.
Nutritional Information
| Fat | 0.2 grams |
| Protein | 1.7 grams |
| Carbohydrates | 21.2 grams |
| Dietary fiber | 4.3 grams |
| Calcium | 7 percent of the DV |
| Copper | 9 percent of the DV |
| Vitamin B1 (thiamin) | 13 percent of the DV |
| Vitamin B2 (riboflavin) | 6 percent of the DV |
| Vitamin B5 | 9 percent of the DV |
| Vitamin B6 | 6 percent of the DV |
| Vitamin B9 (folic acid) | 14 percent of the DV |
| Vitamin C | 106 percent of the DV |
How Oranges Can Help You Lose Weight?
Low-Calorie Count
One medium orange contains 45 calories which is almost 100 grams per serving. Isn’t it quite less?
Do you crave something sweet in mid-morning or mid-afternoon and want to have some munching? Then this low-caloric fruit is the best option for you to rehydrate yourself and get essential vitamins and minerals.
Fiber Rich Fruits
Oranges are fiber-rich fruits which is beneficial for weight loss by making you feel full for a longer duration of time. Fibers are good to suppress your appetite and as a result of which you eat less. Per 100-gram serving of oranges, there are 3-4 grams of fiber. If you take one orange prior to your food you will definitely be managing your intake and consume less food. Managing a fiber-rich diet is essential for a healthy digestive system otherwise it will damage the gut.
Regulate Blood Sugar Levels
Due to the presence of high fiber content blood sugar levels are maintained. When we eat a high carbohydrate meal sugar levels tend to rise and lead to the release of insulin which brings this sugar level down. When blood sugar level remains high for a longer duration of time weight gain occurs. Along with increased weight other health conditions are prevailed by high sugar levels. High fiber content leads to the slow absorption of carbohydrates in the digestive system and regulates blood sugar levels by preventing insulin spikes.
High Water Content
Oranges are a great source of water containing almost 86% water which improves hydration status along with the feeling of fullness. Many people misunderstand thirst as the feeling of hunger. Due to dehydration, they feel fatigued and have low energy, which leads to thinking they are hungry to get their energy level back. This condition is the main cause of weight gain. As oranges are rich in water, they provide fullness without causing low energy.
There are many types of research that show the consumption of oranges leads to weight loss and increased metabolism. This study found that 14 normal-weight people were studied by giving 500ml water. As a result of which their metabolism was increased by 30%.
Another study was conducted on a group of individuals. And in this study, 48 people were split into two groups. Both groups f individuals eat a diet that is low in calories than their requirement. In addition, one group drank 500ml water prior to every meal. The data was collected after 12 weeks in which it was noted that the group drinking water lost 44% more weight than the group who didn’t drink water. It is concluded that drinking water prior to a meal or eating water-rich fruit before the meal is helpful in losing weight.
Vitamin C rich
Vitamin C plays an important role in the body such as wound healing, iron absorption, free radicle damage prevention, skin health, and other properties. Oranges are packed with Vitamin C and contain they contain almost 53 mg of vitamin C per 100 g.
Studies show that Vitamin C is responsible for the metabolism of fats in the body. One of the studies was conducted on 22 individuals who took part in a treadmill test experiment. In this experiment, 15 individuals were taking less vitamin C and 7 were taking adequate amounts of vitamin C.
As a result, the individuals having less vitamin C showed 25 % less body fat burning as compared to those taking adequate amounts of vitamin C.
Tips for Adding Oranges to Your Diet
If you are in search of methods to add oranges to your daily diet routine then below are the tips for you. There are plenty of methods to add oranges to your diet, some are given to you.
- Snack
Oranges can be eaten raw in a snack in between meals to help provide you with a feeling of fullness and satisfaction.
- Salad
You can add slices of orange to salads for a refreshing meal with a sweet and savory flavor.
- Smoothie
A healthy breakfast option is a smoothie with yogurt and orange juice. It is full of nutrients and provides fullness.
- Baked Foods
You can add orange zest flavor to baked food items.
- Paired with Nuts
You can pair orange slices with cheese and nuts to make a healthy snack that provides fullness.
- Herbal Teas
Another important way to reduce weight is to make herbal teas out of orange peels. All you need is dried orange peel, make it in the form of powder, and add it to salads, smoothies, and yogurts or make a tea out of it.
Orange VS Other Fruit
Apples are also a good source of fiber to reduce weight but oranges are packed with more vitamins and minerals and provide more weight loss by providing fullness. So, the clear winner from this comparison is orange.
Conclusion
In conclusion, Oranges are the best tool for weight loss when added to diet and lifestyle in a good way. In addition to this, they are packed with many essential vitamins and minerals that are good for overall health. You can lose weight by adding oranges to your diet in a creative way. Oranges are not magic fruits to lose weight, you can make it possible by monitoring your calorie intake, doing exercise regularly, and eating the required amounts can help you lose weight faster.
When holidays and birthdays are around, you can send a box of fresh oranges to your friends and family and make them healthy and happy!