How to lose weight while eating oranges

How to lose weight while eating oranges

 

You want to lose weight, but you love oranges. The problem is that eating too many oranges will actually cause weight gain due to their high natural sugar content. Thankfully, there are healthy ways to lose weight while still enjoying your favorite citrus fruits. Read on to learn how you can eat oranges and lose weight at the same time!

 

Oranges are high in fiber

Oranges help promote a feeling of fullness, so you’re less likely to snack between meals. The high fiber content also helps keep your digestion regular and reduce sugar cravings. According to a study in Critical Reviews in Food Science and Nutrition, fiber can boost satiety by as much as 37 percent, which may lead you to eat fewer calories overall.

 

Oranges make you feel full longer

One of orange’s special properties is that it can make you feel fuller longer, which means you may eat less overall. Because of their high fiber content, they also help your body feel satiated after you eat them. Fiber helps regulate blood sugar levels and keeps things moving along in your digestive tract. You need roughly 25 grams of fiber a day—more if you are underweight or overweight, less if you have had bariatric surgery.

 

Oranges reduce appetite

Oranges are rich in vitamin C, and a study published in Appetite suggests that consuming foods high in vitamin C is associated with lower levels of ghrelin—the hormone responsible for producing hunger. This means that for those hoping to eat less and lose weight, consuming foods high in vitamin C may prove beneficial.

 

Oranges boost metabolism

When you eat an orange, its vitamin C helps kick-start your body’s natural fat-burning processes. A study from Tufts University suggests that consuming citrus fruits such as oranges daily can help to boost metabolism by up to 3%. This means that you’ll burn off more calories at rest, which is a fantastic way of helping you shed pounds without having to resort to drastic dieting measures.

 

Oranges increase calorie burn

Oranges are high in vitamin C, a nutrient that increases your body’s metabolism of fats and proteins. Your body breaks down fat as energy 25 percent faster if you consume foods with vitamin C versus foods without it. If you’re trying to lose weight, eat whole fruit instead of drinking juice: One glass of orange juice has 150 calories and over 35 grams of sugar—that’s more than two times what’s in one fresh orange.

 

What are antioxidants?

Antioxidants are powerful compounds that neutralize free radicals in your body and act as a preventative measure against diseases like cancer, heart disease, Alzheimer’s and arthritis. Because they’re found in certain foods, they can be acquired through your diet. For example, various types of berries contain high levels of anthocyanins – antioxidants that are particularly effective at strengthening blood vessels – which helps fight things like stroke and blood clots.

 

Vitamin C – what it does for your body

Vitamin C is a water-soluble vitamin that’s essential for human health. In addition to helping build your body’s collagen, it plays an important role in providing you with energy and acting as an antioxidant to ward off cell damage and disease. In fact, if you look at how many milligrams of Vitamin C is in each orange – 2 grams!

 

Boosting vitamin C levels naturally

As one of 17 essential nutrients, Vitamin C plays an important role in immune function and is critical for proper digestion. Eating at least five servings of fruits and vegetables daily will keep your vitamin C intake where it needs to be, but if you don’t eat enough produce, a supplement may be necessary. As always, check with your doctor before adding any supplements into your diet.

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