The rules of the orange diet. Permitted and prohibited foods, food ration for a day, one, two weeks, a month. The results of the orange diet and reviews of those who have lost weight.
The orange diet is a type of food that allows you to quickly normalize weight, as well as improve the appearance of your skin, hair, nails. A delicious and effective weight loss method that allows you to lose up to 3 kg in just 3 days.
Features of the orange diet
The orange diet for weight loss has its own characteristics that should be considered in order to achieve the best results. The basic principles of such a diet were adhered to even at the court of King Louis. Then they unquestioningly adhered to the rule: eat at least 10 tasty and healthy fruits a day.
Features of the orange diet that need to be studied in order to get maximum results:
- Cooking methods - cooking, baking, in a slow cooker, steamed;
- Drinking regimen: the daily rate can be calculated using the formula - multiply 30 ml by body weight;
- Diet Basis: Oranges, low-calorie protein sources (legumes, lean fish meat, rabbit), high amounts of fiber, avocado, olive oil as a source of healthy fat:
- Risk groups: the elderly, as well as people with chronic diseases, must get approval from a qualified nutritionist before starting a diet;
- Physical activity: it is recommended to refrain from intense overvoltage and power loads, in order to avoid deterioration of health and breakdowns.
Oranges have numerous positive properties: general tonic effect on the body, normalization of digestion, preservation of vascular elasticity, antioxidant effect. It is enough to consume one large fresh orange to provide the body's daily need for vitamin C. This vitamin is one of the best fighters against free radicals, which helps to maintain the beauty of skin and hair.
Despite the many positive properties of orange fruits, it is necessary to take into account possible contraindications to such a diet. An excess amount of acidic fruits is not suitable for people with indigestion, gastritis, ulcers, high acidity. Contraindications also include an increased concentration of sugar in the blood (a tendency to diabetes), an allergic reaction to citrus fruits. Severe dietary restrictions are not recommended for pregnant and lactating women: their diet should be as healthy and varied as possible.
Permitted and prohibited foods on the orange diet
The orange diet menu is not very diverse. The main product is orange. But you can also enter into the diet:
- chicken fillet, turkey, rabbit meat;
- whole grain breads and crisps;
- dairy products with a low percentage of fat;
- boiled eggs;
- green tea, decoctions of plants (chamomile, rose hips).
If you feel severe hunger, then snacks are permissible: unsweetened fruit or a handful of berries, some nuts, non-starchy vegetables.
It is necessary to observe the drinking regime and make sure that the stool is daily. If digestive disorders are observed, even more fiber and vegetable oil, such as olive oil, are introduced into the diet.
To achieve the best result, you will have to exclude baked goods, purchased sweets, any sources of unhealthy fat, yeast and glucose, alcohol, tobacco, too fatty meat, refined foods, sugar, carbonated drinks, fried, overly peppered and spicy foods from the diet. The ban includes vegetables with a high starch and sugar content (potatoes, corn, beets).
Orange diet menu
The menu is made up depending on the duration of the diet, baseline body weight, and the goals that a person faces. If you urgently need to lose a few extra pounds, then they adhere to more stringent restrictions. In other cases, a moderate restriction of calories with the introduction of oranges, as well as other permitted foods, is sufficient.
Orange diet menu for 1 day
The orange diet for a day is suitable for beginners to familiarize themselves with the basic principles of such a diet and to assess the tolerance of permitted foods. This is an express technique that allows you to lose extra pounds without much effort. A stricter variation implies the use of oranges alone throughout the day - no more than 1.5 kg.
There are milder options for the orange diet for the day:
- Breakfast - low-fat cottage cheese, 1 large orange;
- Lunch - oatmeal in water with 1 orange;
- Dinner - goat cottage cheese with a low percentage of fat, a glass of kefir with bacterial sourdough, an orange.
Subject to the strict option, the daily rate must be divided into 3-4 doses, washed down with a sufficient amount of water. It is important to follow the drinking regime and drink at least 1.5 liters of liquid per day.
Orange diet menu for the week
An orange diet for a week allows you to lose extra pounds, tighten your skin, and improve overall well-being. For 7 days, it is hard to eat only oranges, so the diet should be balanced with healthy permitted food, as well as complex carbohydrates, plenty of fiber and clean drinking water.
Monday
- Breakfast: whole grain bread toast, 1 orange, glass of green tea;
- Lunch: salad of seasonal fresh vegetables, lettuce, boiled chickpeas, seasoned with olive oil and lemon juice;
- Dinner: chicken fillet baked with vegetables, fresh vegetables, orange.
Tuesday
- Breakfast: toast with whole grain bread, butter, a glass of orange juice, a boiled egg;
- Lunch: boiled potatoes, low-fat cottage cheese, a large portion of salad with iceberg, lettuce, fresh cucumbers, 1 orange;
- Dinner: bulgur with turkey, a large portion of salad, orange, optional - a glass of kefir with bacterial sourdough.
Wednesday
- Breakfast: low-fat cottage cheese, a glass of green tea, 1 orange, 20 grams of butter;
- Lunch: vegetable broth, whole grain bread with cheese, 1 orange;
- Dinner: brown rice with vegetables, boiled beans, rosehip broth, orange.
Thursday
- Breakfast: an orange, a glass of unsweetened green tea, low-fat cottage cheese;
- Lunch: whole grain crisps, a large portion of fresh vegetable salad with beans, kefir with bacterial sourdough;
- Dinner: a few oranges, a glass of chamomile broth.
Friday
- Breakfast: orange, rosehip broth without sugar;
- Lunch: boiled egg, whole grain bread with a small piece of butter, fresh cucumbers and tomatoes, lots of greens;
- Dinner: an orange, a portion of millet porridge with lettuce or Iceberg salad.
Saturday
- Breakfast: an orange, a glass of green tea, low-fat cottage cheese;
- Lunch: boiled chicken fillet, salad with fresh vegetables, lettuce, parsley, dill, cucumbers;
- Dinner: buckwheat porridge with baked chicken, fresh vegetables, orange.
Sunday
- Breakfast: orange, glass of green tea;
- Lunch: rabbit with vegetables, salad with chickpeas, tomatoes, cucumbers;
- Dinner: large portion of chickpea salad and fresh vegetables, orange.
A 7-day orange diet can be challenging, especially for people with digestive problems and chronic illnesses. If you feel unwell, it is necessary to interrupt the diet and consult a nutritional specialist. If you strictly adhere to the described dietary and menu recommendations, you can lose up to 7 kg.
Orange diet menu for 2 weeks
The orange diet for 2 weeks is suitable for those people who have repeatedly adhered to such a diet for 7 or more days. With a sparing diet for 14 days, you can reduce weight to 7-10 kg, depending on the initial indicators of body weight.
Day 1
- Breakfast: boiled egg, glass of green tea, orange;
- Lunch: chicken broth, bread, a large portion of vegetable salad;
- Dinner: boiled chicken with fresh vegetables, a glass of kefir.
Day 2
- Breakfast: low-fat cottage cheese with kefir in bacterial sourdough, a glass of rosehip broth, orange;
- Lunch: boiled beans or chickpeas, a large portion of fresh vegetable salad with olive oil, lemon juice, orange;
- Dinner: chicken fillet baked with vegetables, boiled cauliflower, 1 orange.
Day 3
- Breakfast: a boiled egg, whole grain bread with cheese, a glass of green tea;
- Lunch: vinaigrette, boiled chicken, 1 large orange;
- Dinner: vegetable stew, a slice of whole grain bread, an orange.
Day 4
- Breakfast: boiled egg, low-fat cottage cheese, orange, chamomile infusion;
- Lunch: green borsch with chicken broth, whole grain bread with a slice of butter, orange;
- Dinner: rabbit with vegetables, cabbage salad, lettuce, dill, cucumber, orange.
Day 5
- Breakfast: low-fat cottage cheese with orange, a glass of rosehip broth;
- Lunch: boiled chicken, lettuce, bread, orange.
- Dinner: boiled eggs, some whole grain toast, fresh vegetable salad, orange.
Day 6
- Breakfast: boiled egg, cottage cheese, a glass of green tea;
- Lunch: salad with tomatoes, bell pepper, mozzarella, basil, bread, orange;
- Dinner: buckwheat porridge, a large portion of salad, orange.
Day 7
- Breakfast: multi-grain porridge on water with unsweetened berries and an orange, a glass of rose hips;
- Lunch: red borsch with beans, millet porridge, steamed chicken cutlets;
- Dinner: a glass of kefir with bacterial sourdough, several large oranges.
Day 8
- Breakfast: orange, oatmeal with vegetable milk, a glass of kefir with bacterial sourdough;
- Lunch: pickle with barley and pickles, bread, goat cheese;
- Dinner: large salad, rabbit and vegetable stew.
Day 9
- Breakfast: low-fat cottage cheese, orange, glass of green tea;
- Lunch: cauliflower cream soup with coconut cream, green buckwheat crisps with sunflower seeds;
- Dinner: chia seeds with coconut milk and oranges.
Day 10
- Breakfast: buckwheat porridge, orange, rosehip broth;
- Lunch: boiled chicken fillet, vegetable salad;
- Dinner: a glass of kefir with bacterial sourdough, oranges.
Day 11
- Breakfast: oatmeal in water or vegetable milk, an orange, a glass of green tea without sugar;
- Lunch: boiled eggs with baked chickpeas, a large portion of fresh vegetable salad;
- Dinner: millet porridge with baked turkey fillet, salad, orange.
Day 12
- Breakfast: a boiled egg, a slice of butter, whole grain bread, an orange;
- Lunch: stewed carrots with zucchini, eggplant, brown rice, whole grain bread, orange;
- Dinner: vegetable salad, oven-baked chicken cutlets.
Day 13
- Breakfast: boiled egg, avocado, glass of green tea, orange;
- Lunch: mushroom soup with low-fat sour cream, bread, salad, orange;
- Dinner: baked chicken fillet, salad with vegetables, boiled chickpeas, olive oil and lemon dressing, orange.
Day 14
- Breakfast: orange, rosehip broth, whole grain bread with low-fat cottage cheese;
- Lunch: cabbage soup with cel-grain bread, salad from fresh radish, cucumbers, parsley, carrots, oranges;
- Dinner: buckwheat porridge with steamed chicken cutlets, sauerkraut, a few oranges.
Sticking to fairly strict restrictions for 2 weeks can be physically and mentally challenging. However, losing those extra pounds is a good motivation for most people.
Orange diet menu for a month
Good results after 7, 14 days of this type of diet encourage people to stick to the citrus diet in the future. The orange diet for 4 weeks is a food option that is suitable only for trained people.
Severe dietary restrictions over such an extended period are not recommended. Prolonged fasting and a deficiency of vitamins, trace elements, healthy fats are stress for the body, and the likelihood of re-gaining weight after the diet is released is not excluded.
Throughout the month, you can alternate the food options that are offered in the menu for 7 or 14 days, or you can independently come up with new dishes from the permitted products. Control measurements and weighing can be carried out several times a week to make it easier to track the dynamics of weight loss. After 1 month, it is necessary to take a blood test to check the general indicators of health.
Results of the orange diet
Most people who have followed this type of diet are satisfied with the results of the orange diet. To achieve the best results, it is not recommended to limit the diet too harshly, especially for a long time (1 week or longer).
The main advantages of this type of food include availability, high content of vitamins and antioxidants, pleasant taste, budget, ease of adherence, convenience, high benefits.
Among the disadvantages are the presence of contraindications related to health, a high likelihood of allergies, frequent hunger, abdominal pain after eating a lot of fruits. Some people report no results after 5-7 days.
Real Reviews of the Orange Diet
There are various reviews about the orange diet. Most people are satisfied with the varied menu, the opportunity to use their usual food. The menu does not require special material costs and skills for cooking.
Inessa, 26 years old
The orange diet is a vitamin bomb that will enrich the body with vitamin C, help eliminate bad eating habits and restore stretched intestinal loops. Overseas fruits are available at any time of the year and are inexpensive. They can be used to prepare fruit salads, add to chicken and rice dishes. However, despite all the positive aspects, it is important to keep in mind the potential dangers of such a diet. To be objective, oranges often provoke allergic reactions, especially when used in large quantities. To get a tangible result, you will have to sit on such a diet for at least 7 days, while correctly formulating the diet so that after completion it does not go into rollback. The diet must contain vegetables and leafy greens as sources of fiber and lots and lots of water. It is likely that this type of nutrition activates the process of cleansing the body, which is fraught with weakness, nausea. This type of nutrition suited me, I eat according to the 7-day program 2 times every six months. I support the results obtained for the rest of the time. Somehow, the orange diet helped to overcome the passion for store-bought sweets, baked goods, simple carbs and the rest of the junk food. I would not recommend this type of food to everyone indiscriminately, an orange in excessive quantities can cause an unpredictable reaction in the body.
Marina, 32 years old
When I first heard about the orange diet, my first thoughts were: how can you lose weight if you eat fructose, fast carbohydrates, and even in large quantities? How long it is really possible to stretch, if you do not eat anything else, except for a couple of oranges, I did not check, since I do not adhere to strict dietary restrictions. First, I did 1 fasting day: I ate oranges, drank a lot of water. I tolerated it well, 1 kg went away in a day. I read somewhere that oranges, it turns out, need to be peeled from thin white membranes so as not to cause digestive problems. You can use citrus juices: orange and plain water in a 1: 1 ratio. The juice must be supplemented with fiber, so as not to cause a sharp jump in insulin and not go into hypoglycemia in the future. In general, on some oranges, the body becomes very vulnerable, and it is completely unknown how such a prolonged fasting will affect the general well-being in the long term. I chose the best option for myself: I use oranges only in combination with protein sources (lean meat or legumes), as well as fats (butter or olive oil). I drink a lot, fortunately, not only water is allowed, but also green tea, rosehip broth, berries. With the right approach, such a diet is also an excellent detox that removes toxins from the body. After the end of the diet, the weight does not return back.
Olga, 28 years old
I got a negative experience from following the citrus diet. I met a lot of positive reviews, and now, the opportunity presented itself to make sure personally. Before an unplanned departure, it was necessary to urgently lose 5 extra pounds in a week. I decided to choose a stricter diet option: oranges, water, teas, green salads. No oils, other fruits, sweets. Eating strictly 2-3 times a day, refusal of snacks, intense physical activity, wraps. As a result, the body simply could not stand it, and on the 3rd day woke up with severe weakness, headache and nausea. I suppose that a deficiency of nutrients could cause such a reaction of the body, and I had to leave the distance. Despite all the efforts, only 2 kg left, which returned safely a week later. The body is a complex, intelligent system that does not recognize unjustified loads and, after exiting a hunger strike, will certainly return and store fats. Perhaps, with a more competent and gentle approach, it will be possible to get a good and long-term result.
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