How to lose weight on an orange diet
Orange is a citrus fruit rich in vitamins and minerals. Orange diet for weight loss is considered one of the most delicious and sparing to date. Water with oranges promotes metabolism no worse than water with lemon. The results are noticeable after a week.
Orange citrus has a pronounced taste and aroma. Calorie content in its purified form is negligible - only 36 kcal. Citrus fruits help you lose weight in 2 weeks.
The energy value of an orange in the ratio of BZHU without a peel is:
- proteins - 0.9%;
- carbohydrates - 8.1%;
- fats - 0.2%.
The glycemic index of freshly squeezed juice is 40-50 units, in fruits less - 30 units.
Vitamin-mineral complex helps to invigorate the body of an adult for several hours.
Vitamin and mineral composition
Vitamins per 100 g of orange:
- A - 5.5 μg;
- B1 - 4.5 μg;
- B2 - 3.5 mcg;
- B6 - 6 mcg;
- B9 - 5 mcg;
- C - 65 mg;
- E - 200 mcg;
- H - 2 μg;
- PP - 150 mcg.
Trace elements in oranges:
- boron - 200 mcg;
- iron - 250 mcg;
- iodine - 3 mcg;
- potassium - 200 mcg;
- calcium - 50 mcg;
- cobalt - 1 mcg;
- magnesium - 15 mcg;
- Manganese - 35 mcg;
- copper - 60 mcg;
- sodium - 15 mcg;
- sulfur - 8 mcg;
- phosphorus - 25 mcg;
- fluorine - 15 mcg;
- chlorine - 3 mcg;
- zinc - 200 mcg.
Citrus fruits help digestion, relieve constipation. They are useful for anemia. Orange fruit lowers cholesterol.
Proper nutrition has always involved eating fruits and vegetables.
How to lose weight on oranges
Allergy is a contraindication to diet
Before you go on an orange diet, it is important to consult a doctor. For allergy sufferers and diabetics, an orange diet is unacceptable and even harmful. Do not sit on a citrus diet for children under 7 years of age. A weak body is oversaturated with vitamin C, which will cause allergies.
Diet on oranges helps many beauties to achieve the desired weight in the shortest possible time. It is important to adhere to the principle: proper nutrition is the key to success in achieving the intended goal.
There is an orange diet for 7 days, an orange diet for 5 days and the most severe option is to use an orange diet for 4 weeks.
Losing weight on citrus fruits means eating an orange at every meal throughout the day. Citrus fruits contribute to the normalization of digestion, due to which there is a rapid weight loss.
When you lose weight with diets, you need to remember simple rules:
- balanced and moderate nutrition is the key to success in achieving harmony;
- Do not forget about the importance of water for the body (it is advisable to drink at least 2 liters of fluid per day);
- you can not limit yourself to food juice and fruit - you should eat different dishes in small portions.
Sitting on an orange diet, eat buckwheat or chicken breast. The results are not long in coming.
The main thing in an orange diet is to observe the meal time. They eat strictly on schedule. Breakfast - at 9:00, lunch - at 13:00, afternoon tea - at 15:30, dinner - at 19:00. You can’t eat before bedtime: this contributes to the disruption of the mode of rest and intestinal function. Citrus should be present in each of these meals. It is advisable to observe periodic physical activity of any type with the diet. The results are measured not only using weights, but also by measuring parameters.
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 be renewed, it will enter the right direction. On a 7-day citrus diet, observe the skin for several days. If red rashes occur, the use of the product is stopped.
The following foods are consumed with citrus fruits throughout the week:
- 1 kg of buckwheat;
- 10 eggs;
- diet bread - 20 pcs.;
- fat-free kefir - 2 l;
- steamed poultry - 800 g;
- fat-free cottage cheese - 800 g;
- olive oil - 100 ml;
- fresh vegetables - about 4 kg.
Boil cereals in water, without salt and any other spices. Meat and vegetables are cooked in a double boiler, without salt and spices. All products have a convenient location, but you must eat a buckwheat a day on a small plate.
Proteins, fats and carbohydrates are important in the diet, it is advisable to calculate the BJ and from the above list of products to make a menu, which will include citrus.
Sample menu by day of the week
Oranges are consumed with every meal.
This weekly citrus slimming course helps you quickly achieve results.
At the beginning of the day they eat grated citrus and 100 g of cottage cheese, a glass of water. At lunch, a couple of boiled eggs, citrus, a glass of kefir in a glass of boiled buckwheat. For dinner - rice and steamed chicken breast, 3 fresh tomatoes, 2 bread rolls, fruit.
Breakfast - buckwheat at will with a glass of kefir and citrus. For lunch - 1 boiled egg, orange, kefir with bread. For dinner - boiled beef without salt and spices (150 g), 1 tbsp. orange juice, steamed vegetables.
Breakfast - bread with fresh vegetables, a glass of freshly squeezed juice. Lunch - a few boiled eggs, fruit, green tea or coffee without milk and sugar. In the evening - a white fish, steamed with lemon juice, citrus, bread and 1 tbsp. live yogurt.
Breakfast - cottage cheese with fresh herbs, a glass of water with lemon, orange. Lunch - boiled buckwheat with butter, bread with tomato, orange juice. Dinner - boiled bird, apples and barley.
Breakfast - an orange and a glass of kefir. Lunch - a pair of boiled eggs, a bunch of greens with grilled boiled chicken breast, citrus. Dinner - citrus and 1 tbsp. kefir. This is a fasting day, so a plentiful drink is desirable.
Breakfast - vegetable salad with butter, freshly squeezed juice. Lunch - a pair of boiled eggs, buckwheat with kefir, a loaf of tomato and citrus. Dinner - boiled potatoes soaked in water, steamed chicken breast and fresh cucumber, a glass of freshly squeezed juice.
Breakfast - buckwheat with orange, a glass of water with lemon. Lunch - cottage cheese casserole with orange, a glass of kefir. Dinner - 3 boiled eggs, tomato, citrus for the night.
Orange juice is used for cooking
There is a wide variety of diet foods that include orange. The following recipes are most popular among losing weight.
Meat with orange juice
It will take;
- beef - 0.5 kg;
- freshly squeezed juice from oranges - 150 ml;
- orange zest - 20 g;
- onions - a quarter of the head;
- soy sauce and coriander - 20 ml;
- butter - 20 g.
The meat is cut into pieces 6 cm long and 2 cm thick. The pan is heated, the sunflower oil is melted on it. Slices of beef are fried until golden brown on both sides. Fire is made weak, onions are added to the meat. Stew for 10 minutes. under the closed lid. Orange juice is mixed with zest and soy sauce. The resulting sauce is poured into a pan where the meat is stewed. Stew for 15 minutes. over low heat.
Curd Orange Casserole
This is a healthy and delicious dessert with a delicate texture.
You will need:
- low-fat cottage cheese - 500 g;
- butter - 100 g;
- semolina - 7 tbsp. l .;
- citrus fruits - 2 pcs.
Cottage cheese is mixed with butter in a blender container, sugar is added if desired. After slowly fall asleep semolina. Beat this mixture until smooth. It is laid out in a prepared cupcake mold, in advance, baking paper is laid on the mold. If the mold is silicone, the edges are oiled.
Beat the pulp of an orange, peeled from veins and skins. Then it is poured onto the curd layer. Bake in the oven at 145 ° C for 45 minutes.
Panakota with orange (dessert for losing weight)
You will need:
- citrus - 1 pc.;
- yolk - 2 pcs.;
- skim milk - 75 ml;
- gelatin - 10 g;
- water - 100 ml.
Citrus is used to wash the zest. Fresh fruit is squeezed out of the fruits. Gelatin for 10 minutes. left in cold water. After add half the squeezed juice. Beat the yolks in a separate container until light foam. The milk is brought to a boil, the zest is added, boiled for 2 minutes. Reduce the fire: the liquid should not boil.
The second half of fresh is poured into milk, whipped yolks are introduced in a thin stream. Cook over low heat for 12 minutes, without ceasing to stir. Next, let the mass cool, at this time gelatin with juice is heated in a water bath, not bringing to a boil. Gelatin and milk are mixed, poured in tins, wait until it hardens.
A diet on orange citrus helps not only lose weight, but also nourish the body with useful substances. Using an approximate menu for a week and simple diet recipes, it is really fast to lose weight at home without the help of specialists.