weight loss

Orange Weight Loss Guide – HealthifyMe

Written by hana

Fruits are natural ready-to-eat snacks that are packed with vitamins, fiber and other minerals that support a balanced diet. You can enjoy it anywhere and anytime, whether for breakfast, lunch, dinner or between meals. The talk about the benefits of fruit on your weight loss journey is tremendous. Among them, the unique fat burning properties of oranges make them ideal for your weight loss journey. Plus, oranges offer a powerful dose of vitamin C, are naturally low in calories and high in fiber, making them a smart choice if you’re trying to lose weight.

It is easy to include oranges in the diet, which makes losing weight easier and healthier. Plus, using oranges in smoothies, smoothies, and even salads is nutritious.

Below, we’ll detail why oranges may help you lose weight better than the pricey superfood.

What is behind oranges and weight loss?

Somehow, though, we take sweet oranges everywhere for granted. Humble but orange is old but good. There is no limit to the ways you can use oranges to bring about a new change in your weight loss diet. Here are some of the benefits of orange that make it great for weight loss:

Rich in fiber and low in calories

The good news is that oranges are naturally low in calories and rich in fiber, which is essential for weight loss. Additionally, according to a study, choosing foods rich in fiber is associated with lower body weight. They make you feel fuller for longer and are less inclined to go eat more.

Oranges will help you keep your daily calories low. Per 100 grams of this fruit has 2.4 grams of fiber. One orange is an excellent source of fiber for your daily requirements as it weighs 184 grams on average. Additionally, the fiber content may make you feel full if you eat an orange before a meal, helping you to consume less of the food overall.

Increasing fiber intake will also maintain regular bowel movements, reduce bloating and digestive issues. Healthy digestion is essential to losing weight and overall good health.

high water content

Since oranges are approximately 86% water, they help increase hydration levels and keep you satiated. Many people mistakenly think that they feel hungry when they are thirsty and dehydrated. Eating fruits with a higher water content is an easy way to reduce sugar and calories.

Suppressing food cravings

Fruits are sweet by nature. Since oranges are the perfect combination of sweet and sweet, eating them when you want something sweet can help satisfy your cravings. It also prevents you from reaching for the cookie or ice cream tray.

Rich in Vitamin C

Vitamin C is essential for healthy body functioning and may help you lose weight successfully. Those who lack vitamin C may find it more difficult to lose fat mass. Fresh fruits full of fiber and vitamin C, such as oranges, support the metabolism to continue at a reasonable rate. In addition, the flavonoid content of a modest orange can increase calories expended and reverse obesity symptoms.

HealthifyMe Note

Oranges come with few calories but contain many minerals, flavonoids, and fiber, which can increase your feeling of fullness. Additionally, more than 90% of the recommended daily vitamin C intake and more than 11% of the recommended daily fiber are the color of one orange. Therefore, you can easily add an orange or two to your daily diet. But to maintain healthy, long-term weight loss, you should also aim to eat a well-balanced, whole-food diet.

Ways to use oranges to lose weight

Do not start consuming cartons of pasteurized orange juice to lose weight. First, you need to consider how much sugar, fiber, and calories are in the packaged content. One cup of orange juice contains more sugar and twice the calories than the fruit it comes from. For those looking to lose weight, the fruit itself is a better bet because a lot of the fiber in an orange is lost during juicing. Plus, it’s hard to control yourself when it comes to splitting juices. Just think!

When you start drinking glasses of orange juice, the sugar can get out of control. For example, drinking 6 glasses of juice may be easier, but eating six oranges in one sitting is not easy, helping you stop when you need to. Consider choosing juice instead of bottled orange juice if you want to consume all the fiber and nutrients from the whole fruit.

One of the best ways to help lose weight using oranges is to make herbal tea from the peels. All you need is fresh or dried orange peel. If you don’t mind the bitter taste, grind them into a powder. If not, chop it up. Add a teaspoon of this powder to some water and let it soak for some time. Let the peels steep for 10 minutes, and your orange peel tea is ready! You can add orange peel powder to salads, yogurt, and smoothies.

HealthifyMe Note

Eating a whole orange helps control the amount. Much of the fiber is lost in the squeezing process. But if you like a glass of orange juice in the morning, try turning it into a smoothie. Orange juices with pulp contain much more fiber than juice without pulp, so you can reap the weight-loss benefits and keep your sugar under control..

Recipes to try

  1. Ginger and orange juice for detoxification

Quantity is enough 2

Preparation time: 5 minutes


  • Small orange: 4
  • Ginger: 3 inch stick
  • Water: 300 ml

How to prepare

  • Cut the orange in half and remove the seeds.
  • Add the orange and ginger to the blender and mix.
  • Add water and mix it one last time.
  • Strain the juice and mix well.
  1. Smoothie apple orange

Serve: 1

Preparation time: 5 minutes


  • Apple (peeled and cut into pieces): 1
  • Bananas (peeled and sliced): 1
  • Orange (peeled and sliced): 1
  • Greek yogurt: half a cup

How to prepare

  • Add to the blender the apples, oranges and bananas.
  • Mix everything until smooth, then add the Greek yogurt.
  • Serve and enjoy!
  1. Nutty orange juice

Serve: 1

Preparation time: 25 minutes


  • Small orange: 2
  • Frozen and chopped bananas: 1
  • Sliced ​​carrots: ½
  • Soaked almonds: 3
  • Snow as required

How to prepare

  • To your blender, add all ingredients.
  • until a smooth mixture.
  • Please keep it in the refrigerator for 20 minutes. Served chilled.


Next time you’re looking for a sugary bite, eat an orange instead of a sugary snack. Oranges are sweet and naturally low in calories, which makes them an excellent weight-loss snack. However, your body needs a balance of nutrients that may not be present in a single fruit that is useful for weight loss. Therefore, it is essential to eat right, exercise regularly, and monitor your calorie intake when trying to lose weight.

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