Table of Contents
Introduction
For effective weight loss, every small thing counts, including what you eat before bed. For a healthier lifestyle, we must make some dietary choices. This article will explore how many oranges a day to lose weight?
How many oranges a day to lose weight?
Oranges contains very less calories and
- flavonoids
- fibres
- Minerals
- Vitamins mainly vitamin C
So you must be wondering how many oranges a day to lose weight, its okay to have two to three oranges in a day.
Oranges are rich in natural sugars and carbohydrates, and one orange of 100 gm contains 53.2 mg of vitamin C and 60 calories.
History of oranges
Oranges were first grown in northern and northeastern parts of india, southeast Asia, and south of China. In the first century, it was brought from India to Rome. Columbus also planted orange orchards in Haiti in 1493. In 1518, Brazil, Panama, and Mexico also started cultivating them. America got its first orange by a Spanish explorer called Juan Ponce De Leon in 1513.
Citrus fruit and weight loss
Citrus fruits like oranges and lemons are rich in vitamin C. They are a good source of antioxidants that will boost your metabolism.
Why eating oranges before bed is helpful?
It is commonly believed that metabolism gets impacted during sleep; however, our body is active, so eating citrus before bed will help promote a sustained metabolic rate all night.
Why should you eat oranges for weight loss?
Eating oranges before bed is useful in these ways-
Managing blood sugar levels
When a person manages their sugar consumption, it is beneficial in weight management. Citrus fruits have a low glycemic index, which helps keep blood sugar regulated.
Appetite control mechanism
Citrus fruits like oranges contain fiber, which helps promote a sense of satiety. By controlling late-night cravings, eating oranges can reduce overall calorie intake, making you lose weight over time.
Tips for eating citrus weight loss diet
Although it is not clear if eating oranges before bed is in any way good for weight loss but still some claims have been made about the same.
Varieties for bedtime
Not all fruits are weight loss friendly; varieties like grapefruit or oranges can cause weight loss.
Timing
To make a citrus-loaded salad of fruits like oranges, one must consume it at least an hour before sleeping. This helps with digestion and proper absorption.
Are you worried about acidity it may cause?
The acidic nature of these fruits is due to citric acid in them.
Do not worry about the acidity of these fruits, as research shows acid reflux is negligible when eaten in moderation. However, if an individual feels acid sensitivity, they may choose milder citrus fruits and should consult a healthcare professional.
Myths about Eating orange at night benefits weight loss
There is a common myth that orange or any citrus fruit consumption can suddenly magically reduce weight immediately. Have realistic expectations, and it’s just like any other fruit. Always consult a dietician or healthcare professional before making any changes to your diet so that they can align it with your unique health profile.
For any long-term weight loss results
- Consistency is the key
Creating a routine for consuming citrus fruits can signal the body that it is time to optimize the metabolic process at night time.
- Documenting your progress
Keep track of your weight loss journey. This will help you understand which type of diet suits your body for losing weight and also help in inspiring you on your weight loss journey.
Citrus fruit effect with exercise
Studies have shown that antioxidants can enhance exercise performance by reducing oxidative stress. You can also look into whether you can add a citrus fruits diet into your pre-workout routines for added benefits.
Hydration: High water content and increasing body hydration can support weight loss efforts.
Eating oranges at night benefits
- Reduces risk of colon cancer
- It is very high in vitamin C
- It is essential for the proper functioning of a healthy immune system.
- It also helps with ear infections, coughing, and colds.
- Antioxidants in orange help protect the skin and reduce signs of skin aging.
- Magnesium in orange helps keep Blood Pressure in control.
- Vitamin B6, present in oranges, helps in the production of hemoglobin.
- PMFs or polyethoxylated flavones help lower cholesterol without any side effects, which would happen due to prescription drugs.
- Oranges contain carotenoids and have vitamin A that helps keep mucus membranes in the eyes healthy.
- 10.Oranges help with constipation. It contains soluble and insoluble fibers, which help keep the intestines and stomach functioning correctly.
- It helps in irritable bowel syndromes.
Final thoughts about how many oranges a day to lose weight
While you can try oranges for weight loss problems, knowing they are some miracle fruit that will burn calories like no other fruit is deceiving you. The only benefit they provide is that they substitute healthy natural sugars for added sugars.
When oranges or any citrus fruit is included in your evening diet. It will undoubtedly boost metabolism because a healthy diet contains very few calories and shows results on a weighing scale based on your body’s response. Still, one shouldn’t totally depend on this. Regular exercise and a well-balanced diet are the key to achieving results.
References
Also read about How many calories does a panic attack burn?
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Dr Amit Sharma is a Doctor and writer with a particular interest in mental health. He helps individuals by combining practical advice with emotional support.