Orange diet

Orange is a healthy, tasty and low-calorie fruit that meets almost all the criteria of a weight loss diet. There is even a special diet plan – the orange diet. According to reviews, it allows you to quickly and comfortably get rid of a few extra pounds.

Oranges do not contain fat, but they occupy one of the leading places in terms of the amount of ascorbic acid. It is known that vitamin C successfully fights the negative effects of free radicals, activates carbohydrate metabolism, improves well-being and strengthens resistance to infectious diseases. But the use of the orange diet still raises a lot of questions from users. In this article, we will try to answer the most pressing of them.

Orange or tangerine when dieting? Which is better?

Both oranges and tangerines can be safely classified as fruits that can be used by adherents of healthy eating. Like all citrus fruits, oranges and tangerines are excellent sources of vitamins. For example, just one orange fruit is enough to cover the human body's daily need for ascorbic acid. In addition, citrus fruits are rich in vitamins B and A, phosphorus, magnesium, potassium, and copper. The fiber present in the fruits improves bowel function, and the small amount of calories (about 43 kcal per 100 g) contributes to the process of losing weight. And that's not all: citrus fruits contain flavonoids that prevent the development of malignant tumors and regulate cholesterol levels in the blood.

Orange juice contains a variety of powerful antioxidants, including flavonoids (hesperetin and naringenin, primarily as glycosides), carotenoids (xanthophylls, cryptoxanthins, carotenes), and vitamin C, in addition to other beneficial phytochemicals such as folate. All of these are thought to contribute significantly to the cancer- and heart-disease-preventive effects of fruits and vegetables. [ 1 ], [ 2 ], [ 3 ]

Among the disadvantages: both oranges and tangerines contain acids that promote the development of caries and can cause complications in patients with certain pathologies of the digestive system. In addition, the risk of an allergic reaction is the same.

The fruits in question are very similar, both in composition and appearance. Why is the orange diet more popular than the tangerine diet? The answer is simple: tangerines contain slightly more calories (approximately 52-54 kcal per 100 g), they have less ascorbic and folic acids.

Of course, nothing bad will happen if you replace one fruit with another. The orange diet is unlikely to become less effective. However, if possible, it is better to stick to the recommended diet.

Can you eat oranges while on a diet?

Citrus fruits are widely used in weight loss diets. There are many variations of the orange diet: for several days, a week or a month, strict or combined with other products. When choosing a diet course, it is necessary to focus on both the indications and the current state of health. It is imperative to follow all the rules and recommendations, which will allow you to achieve a good result. It is also advisable to first visit a doctor and be examined for the absence of contraindications.

The orange diet involves regular consumption of oranges as the main products for weight loss. Many users point out that there are no special restrictions in adding these fruits to the diet. However, it is important to monitor your health, and at the first signs of allergy or digestive disorder, you should immediately stop the weight loss process and consult a doctor.

Can I eat an orange at night while on a diet?

Experts' opinions on the safety of eating oranges before bedtime are contradictory. Some have nothing against eating citrus fruits at night, while others insist on the negative impact of such a phenomenon. Despite the fact that these fruits are low-calorie products, they stimulate the digestive system, activate the production of juice in the stomach, increase blood sugar levels, which generally has an adverse effect on digestive function, can cause abdominal pain at night, and also significantly slows down night weight loss.

If a person with a healthy gastrointestinal tract wants to get rid of a few extra pounds, then eating even low-calorie oranges during a diet in the evening or before bed is strongly discouraged. It is permissible to eat the fruit approximately 3 hours before going to bed, and it is important to brush your teeth immediately before going to bed. Citrus fruits, along with their nutritional value, have erosive properties due to the presence of citric, malic, tartaric, benzoic, oxalic and succinic acids. [ 4 ]

Indications

The low-calorie orange diet is recommended for healthy people who want to lose a few kilograms. When choosing such a dietary course, you can focus on the following indicators:

• The ratio of body weight to height (the well-known BMI – body mass index). For a person with a normal build, it should not exceed 25 kg/m². The calculation of the indicator is made as follows: the number of kilograms is divided twice by the height (in meters). If the resulting value exceeds 25, then we are talking about excess weight, and if it exceeds 30, then we can talk about obesity. If after arithmetic operations the obtained value is less than 19, then it is strongly not recommended to “go on” an orange diet and deliberately limit yourself in nutrition: experts warn that weight deficit is no less dangerous than obesity. Excess body weight is an increased risk of cardiovascular diseases and metabolic disorders, overload of the musculoskeletal system. And a deficit of kilograms creates a risk of decreased immune protection, the development of anemia and hormonal imbalance, which can negatively affect the state of health in general.
• Waist circumference value in centimeters. The normal value for women is no more than 80 cm, and for men – no more than 94 cm. If large numbers are found, this may indicate the presence of excess abdominal fat (dangerous visceral fat layer, the so-called “life preserver”, accumulation of fat near the internal organs).
• Blood sugar and cholesterol levels. The normal blood cholesterol level should not exceed 5 mmol/liter, and glucose – no more than 6 mmol/liter. It is also useful to know the glycated hemoglobin level: it should not exceed 6%. If the levels are higher, you may need a special diet, as well as medication. Therefore, you need to see a doctor.
• The percentage of lipids determined by bioimpedance testing. The normal percentage of fat is around 20% (slightly lower for athletes).

You can think about the need for a diet, including an orange diet, only after consulting a doctor. It is worth noting that most specialists do not recommend "going on" diets without special indications. To normalize body weight, in the overwhelming majority of cases, it is enough to adhere to the principles of healthy eating and physical activity.

Orange Diet for Weight Loss

According to nutrition guidelines, a healthy eating plan is:

• Plenty of fruits, vegetables, whole grains, low-fat or skim milk and dairy products.
• A variety of protein foods such as seafood, lean meat and poultry, eggs, legumes (beans and peas), soy products, nuts and seeds.
• Low in saturated fat, trans fat, cholesterol, salt (sodium) and added sugars.
• The diet remains within your daily calorie needs.

Nutritionists are sure that in order to lose weight, it is necessary, at a minimum, to increase the percentage of fresh fruits, greens and vegetables consumed. These products provide the body with the necessary vitamins and minerals, are very filling, and at the same time low in calories. [ 5 ] At least this can be said about oranges.

Whole citrus fruit contains significantly fewer calories and is much more beneficial than orange juice or a cooked orange. When on the orange diet, it is ideal to combine citrus fruits with leafy greens, broccoli, bell peppers, carrots, zucchini, cauliflower, tomatoes, and cucumbers.

In your quest to lose weight, you should not forget about certain rules:

• It is not advisable to combine the consumption of oranges and milk, as this can cause digestive upset and abdominal pain;
• orange juice can be used as a dressing for vegetable and fruit salads;
• If you eat only citrus fruits, you won’t be able to lose weight properly: the weight will most likely return, and serious health problems may also be added;
• Too much restriction of the caloric content of the diet will lead to an energy and vitamin-mineral deficiency, which will lead to a deterioration in health and will result in a period of overeating after a certain time.

To achieve optimal results on the orange diet, nutritionists recommend eating 5 servings of different vegetables and fruits daily, or using a 50/50 ratio at each meal (50% vegetables and fruits, 50% protein). Protein products are not only meat, cottage cheese and fish, but also legumes, nuts, and greens. In addition, a person losing weight should calculate the diet so that it contains 0.4-0.8 g of fat per kg of weight. Of course, we are not talking about trans fats, but about healthy fats found in fish, seafood, some fruits, seeds, and nuts. It is recommended to maintain a balance of proteins/fats/carbohydrates at 30/20/50 (as a percentage in the daily diet).

It is important to remember: an orange does not contain absolutely all the vitamins and microelements necessary for the body. Therefore, nutrition (even if it is a diet for weight loss) should be varied. In some cases, for support, it is necessary to take a course of multivitamin complex preparations, however, only after consulting a doctor.

General information orange diets

Many people believe that the orange diet is the consumption of only citrus fruits in unlimited quantities for a certain period of time. But this is not true. There are corresponding rules, depending on a particular diet.

It is advisable to start losing weight with a three-day course, having previously consulted with a doctor and excluded possible contraindications. Do not forget about the obligatory drinking of water throughout the dietary term. Physical activity is welcomed. It is also important to avoid stress and get enough sleep.

• The protein-orange diet involves eating 3-4 egg whites, 200 g of cottage cheese (with a fat content of no more than 5%) and six oranges during the day. Eat every 2.5 hours. Sample menu: eat the protein of one egg and an orange for breakfast, 100 g of cottage cheese and an orange after 2.5 hours, 2 egg whites and an orange for lunch, two oranges and one egg white for an afternoon snack, and 100 g of cottage cheese and an orange for dinner.
• The egg-orange diet is usually short-term, lasting no more than one week. The diet consists of breakfasts consisting of 2 chicken eggs and one citrus fruit, lunches (usually salads, 150 g of fish or meat with vegetables) and dinners (permitted products: 1-2 eggs, cottage cheese, salad, several nuts and citrus). According to users, such a diet allows you to get rid of 1-5 kg per week. Fruits and vegetables give the body vitamins, and chicken eggs - protein, which helps maintain muscle tone and skin tone. However, long-term adherence to such a diet is not recommended.
• The fasting diet with an orange and an egg for breakfast is a kind of fasting option, designed for one day, during which it is allowed to eat about 1 kg of orange fruits and up to 5 chicken eggs. The essence of the one-day diet is simple: for breakfast you should eat 3 eggs and one orange, after 3 hours - one egg and an orange, after another 3 hours - 1 egg and an orange, and after another 2-3 hours - 1-2 oranges. No other products are eaten during the day.
• The egg and orange diet usually lasts 5 days: this period is usually enough to get rid of a few extra pounds. The diet includes only breakfasts such as oatmeal and boiled eggs. Lunch is a small (up to 150 g) piece of boiled meat or fish, vegetable salad. Dinner is always the same: 200 ml of kefir. Each meal is washed down with one citrus fruit, but there are some variations: for example, depending on taste preferences, the diet may include an egg and half (two) oranges, which practically does not affect the final result for those losing weight.
• There is also a more strict version, which is not recommended for long-term use, but can be used as a fasting day. The diet involves eating two eggs and an orange three times a day: as a morning, afternoon and evening meal. No other foods are eaten. Between approaches, you must drink water or unsweetened herbal tea. Some people losing weight adjust their diet "for themselves", eating not a whole fruit, but only half of it. In return, at lunchtime, they can add one serving of vegetable salad to the menu. Thus, the diet includes 2 eggs and half an orange for each meal, as well as a vegetable salad for lunch. This variation is more acceptable for the body, but it should not be followed for a long time (optimally - no more than five days).
• The chicken and orange diet can last 2-3 weeks, which helps to achieve a weight loss of up to 8-9 kg. During the first week, eat 1 kg of oranges and 200 g of boiled chicken breast daily, and drink 2 liters of still water. Tea and coffee (without sweeteners) are also allowed. During the second week, 200 g of boiled buckwheat are added daily to the same amount of oranges and chicken breast. By the third week, the chicken and orange diet is expanded even more: vegetables are added, in any form (raw, boiled, stewed). Users note that after such a course of weight loss, body weight remains relatively stable, and excess kilograms do not return.
• The cottage cheese and orange diet is designed for only 1-2 days, no more. During the fasting period, you should eat 400 g of cottage cheese (low-fat, from 0 to 5%) and 5-6 oranges daily. Eat every 2-3 hours, in equal portions. Expected weight loss: 2-3 kg.
• The orange juice diet lasts up to 14 days, during which you can presumably lose 5-6 kg. Every day for a couple of weeks you should drink fresh orange juice before meals (not from the store, but squeezed by hand). On the first day you need to drink 200 ml of juice, on the second - 400 ml. Every day the volume of the drink increases, and on the sixth day it should be 1200 ml (drink during the day 40-45 minutes before meals). Then the amount of juice should be reduced daily by 200 ml. During the final days of the dietary course, drink one glass of juice 200 ml. Otherwise, the diet remains almost unchanged, but it is recommended to completely give up bakery products and sugar.
• The apple-orange diet is designed for a week, which helps to normalize weight for those with 2-4 extra kilos. During the specified time, eat according to the following principle. The morning meal should consist of several apples and 60-70 g of hard cheese, the afternoon meal should consist of a couple of oranges and yogurt with a crouton, and the evening meal should repeat breakfast. Snacks in the form of one acceptable fruit of your choice are allowed. In order to actively cleanse the body, you should not forget about drinking enough water.
• The kefir-orange diet involves a five-day restriction in food. A glass of kefir and one citrus fruit are included in each meal, which is repeated every 2.5 hours. Additionally, during lunch, you are allowed to eat up to 200 g of boiled meat or fish fillet. It is recommended to drink clean water and several cups of green tea throughout the day. Expected weight loss: 4 kg.
• The orange-grapefruit-1, 2-egg diet is followed for three days and is suitable for those who want to achieve quick results in a limited period of time. You can't eat like this for a long time, since the diet excludes any products other than those listed, which can have a negative impact on your health. The meal plan is approximately as follows: eat one egg and half a grapefruit in the morning, an orange in the afternoon, and instead of an evening meal, eat one egg again and the remaining half of a grapefruit. When you feel hungry, drink green tea. You can also take a sip of kefir.
• The orange and buckwheat diet is designed for one week. Allowed products: 1 kg of citrus fruits, 400 g of buckwheat in water without salt and sugar (you can add a little vegetable oil), still water and tea. This amount of products is eaten daily. For dinner, you can drink 100 ml of kefir. Expected weight loss: 4-5 kg.

Detailed menu for every day

• The 3-day orange diet involves eating a spoonful of bran, low-fat cottage cheese or a boiled egg for breakfast. These products are alternated throughout all three days of the diet. The morning meal is washed down with fresh orange juice, or replaced with one whole orange. For lunch, choose salmon with beetroot salad with greens, or a piece of lean meat with a vegetable salad, or beans with vegetables (the volume of any portion should not exceed 200 g). The meal is also completed by drinking a glass of orange juice or eating one orange. The evening meal can consist of 150 g of boiled chicken fillet, or veal, or liver with a vegetable salad (cabbage, carrots, asparagus, greens). Finally, eat one citrus fruit.
• The 5-day orange diet has the following menu:
  • Day 1: Breakfast: one orange, 50 g of boiled meat and coffee or tea without sugar; lunch: one orange, 250 g of fresh vegetable salad and tea; dinner: 50 g of boiled meat and 250 g of vegetable salad.
  • Day 2: Breakfast: one citrus fruit and two boiled eggs with coffee or tea; lunch: one orange and 100 g of low-fat cottage cheese; dinner: vegetable salad and 100 g of fish fillet.
  • Day 3: Breakfast: one orange and a portion of oatmeal with water and a couple of chopped nuts; lunch: one citrus fruit and a portion of unsalted vegetable soup; dinner: 100 g of boiled chicken breast and a tomato.
  • Day 4: Breakfast: citrus fruit and one boiled egg with tea or coffee; lunch: one orange and carrot salad with cabbage; dinner: a portion of stewed vegetables with tea.
  • Day 5: Have an orange salad with an apple and a spoonful of cottage cheese for breakfast; have one baked potato and cabbage salad for lunch; have 150 g of fish fillet and one citrus fruit for dinner.
• The orange diet for a week consists of eating boiled eggs and citrus fruits. You should eat mainly these products every day for seven days. Chicken eggs can be replaced with quail eggs. For breakfast, eat two chicken eggs (choose to boil or make an omelette) and an orange. Lunch includes another citrus fruit and 200 g of chicken breast (or veal, or turkey) and beetroot or carrot salad. Dinner includes one egg and an orange (the egg can be replaced with a glass of kefir or 150-200 g of boiled fish).
• The 10-day orange diet involves the same breakfast every day, which includes an orange and a piece of whole grain rusks with tea or coffee. The following meals for 10 days:
  • 1 – for lunch: one boiled egg with a crouton, a cup of kefir; for dinner: tomato salad, crouton.
  • 2 – for lunch: one boiled egg with a crouton; for dinner: 150 g fish, tomato.
  • 3 – for lunch: 200 g cottage cheese, crouton; for dinner: 150 g chicken fillet, a glass of natural yogurt.
  • 4 – for lunch: vegetable salad, 50 g of hard cheese; for dinner: apple, 100 g of boiled meat.
  • 5 – for lunch: a glass of kefir, vegetable salad; for dinner: omelette, tomato.

Then the above menu is repeated for 5 days. Each meal is completed by eating one citrus fruit.

• The 2-week orange diet includes not only citrus fruits, but also cereals boiled in water. Breakfasts consist of toast with avocado, or a portion of oatmeal with fruit, or a couple of chicken eggs. For lunch, you can serve 200 g of boiled meat, or a couple of eggs, or fish fillet with vegetables. Dinner can consist of buckwheat, beans with vegetables. Each meal should be completed with 1-2 citrus fruits.
• The 3-week orange diet involves the following weekly diet, which is repeated every week:

Menu for Mondays
1 meal	Orange, glass of fermented milk drink
2	200 g boiled meat, spinach salad
3	Stewed vegetables
4	Orange
Menu for Tuesdays
1 meal	150 g cottage cheese and citrus
2	200 g boiled fish, mushrooms with vegetables
3	Vegetable salad
4	Citrus
Menu for Wednesday
1 meal	Citrus, a couple of boiled eggs
2	200 g boiled meat, tomato salad
3	Stewed vegetables
4	Orange fruit, a glass of fermented milk drink
Menu for Thursday
1 meal	Egg and citrus
2	200 g chicken fillet, stewed zucchini
3	Vegetable salad
4	Citrus, glass of fermented milk drink
Menu for Friday
1 meal	200 ml natural yogurt, orange
2	200 g baked fish, one egg
3	A serving of stewed cabbage
4	Citrus, glass of fermented milk drink
Menu for Saturday
1 meal	Orange, 150 g cottage cheese
2	Vegetable soup
3	100 g boiled meat with vegetables
4	Citrus, glass of fermented milk drink
Menu for Sunday
1 meal	Orange, 50 g hard cheese
2	Fish soup
3	Cabbage salad
4	Citrus, glass of fermented milk drink

During the orange diet, you need to drink at least one and a half liters of pure water without gas and sweeteners every day. After completing the diet, regular foods are introduced as gradually as possible. During the first few weeks, it is advisable to exclude bakery products and sugar. You can have dinner no later than 3.5 hours before going to bed.

Recipes

Despite the strong restrictions inherent in the orange diet, sometimes dietary dishes are allowed. They are eaten mainly at lunchtime. Salt is not added: the taste can be balanced with allspice or other seasonings, as well as greens.

We recommend that you pay attention to the following recipes:

• A delicious vegetable salad. Ingredients for the salad: half a medium-sized cabbage, 1 apple, 100 g of green peas, several tablespoons of sesame seeds and the same amount of chopped walnuts. Ingredients for the dressing: juice from one orange, 1 tbsp. lemon juice, olive oil, two crushed garlic cloves, dried kelp to taste. Mix the ingredients, add the well-whipped dressing, let the salad sit for 15-20 minutes, then serve.
• The salad is special. Ingredients for the salad: a couple of cucumbers, a medium tomato, a medium-sized salad onion, arugula, 2 tbsp. cedar nuts. Ingredients for the dressing: olive oil, 1 tbsp. lemon juice, a little cumin and sesame, coriander, a mixture of peppers, chopped mint. Mix everything, sprinkle with nuts, serve immediately.
• Cabbage and celery salad. You will need: ½ kg of white cabbage, a medium salad onion, a medium carrot, a bell pepper, 200 g of celery root, a medium green apple. Mix all the ingredients and pour a dressing of unrefined vegetable oil, two crushed garlic cloves and dried kelp. Let the dish sit for an hour, then serve.
• Diet ratatouille. You will need the following products: eggplant, zucchini, bell pepper, some celery and parsley, a sprig of basil, vegetable oil. For the filling: a medium onion, several tomatoes, vegetable oil, garlic, cloves and a mixture of peppers. Chop the ingredients and simmer in a frying pan for 10 minutes. During this time, prepare the filling: chop the onion, peel the tomato and puree, add the remaining ingredients and mix, bring to a boil over low heat, cover with a lid. Transfer the stewed vegetables to a saucepan, mix with the filling and bring to a boil. Leave under the lid for 15-20 minutes. Sprinkle with herbs before serving.

When trying to diversify your diet within the orange diet, you need to remember the basic rules of cooking. Firstly, it is not recommended to fry vegetables: this improves their taste, but adds calories and harmfulness. Secondly, it is undesirable to combine vegetables and fruits with regular milk, but kefir is possible.

Citrus juices (except grapefruit), dried herbs, garlic, and spices are great for dressing salads. If you plan to bake vegetables, you should use a silicone mat or parchment paper.

Benefits

When following the orange diet, the body receives vitamins C, B2 _, B1 _, A, E, PP, as well as mineral salts, acids, pectins, essential oils, etc. If you approach nutrition wisely, you can strengthen your immune system, speed up your metabolism, remove toxic substances from the body, and improve the functioning of the nervous system.

Orange, which is part of the dietary course, not only adds variety and improves the taste of dishes, but also facilitates the digestion of protein foods. At the same time, nausea is eliminated, the body is toned. Orange fruits contain a lot of fiber, which helps improve bowel function and helps remove toxins and waste.

Just one large orange, or one and a half medium-sized ones, provide the body with the daily required amount of ascorbic acid. Vitamins A and E have an antioxidant effect, help strengthen the immune system. Phosphorus and calcium strengthen the bone frame, and potassium optimizes the functioning of the nervous system, heart and blood vessels. According to experts, regular consumption of oranges neutralizes the harmful effects of toxic substances, including alcohol and tobacco smoke.

However, with all the positive aspects of the orange diet, it should be taken into account that a short-term dietary course, if it does lead to weight loss, will only be due to the removal of fluid and a decrease in muscle mass. The loss of subcutaneous fat is unlikely to be significant. In addition, the orange diet is not suitable for those who have digestive tract diseases or an allergy to citrus fruits.

What can and what can not?

Most often, the orange diet involves eating the following foods:

• vegetables (any);
• potatoes (baked with skin only);
• fruits (preferably oranges, but other fruits are also acceptable, except ripe bananas and grapes);
• nuts (50 g per day);
• dried fruits (raisins or dried apricots – 50 g per day);
• croutons from dark bread varieties, dietary crispbreads;
• kefir, fermented baked milk, low-fat yogurt, low-fat cottage cheese;
• poultry meat (chicken, turkey, quail);
• fish and seafood;
• vegetable oil (sunflower, olive, flaxseed, sesame, corn);
• coffee, green or black tea, herbal infusions (without sugar);
• vegetable juices or fresh orange juice (no added sugar, only homemade).

The list provided is approximate, as each type of orange diet involves different restrictions. Therefore, it is necessary to focus on the conditions of a specific diet course.

During the orange diet, you will have to exclude sugar, sweets, bakery products, semi-finished products and fast food - mainly due to the high calorie content of these products. Dishes with salt are also prohibited, which leads to fluid retention in the body. A complete "taboo" on alcoholic and carbonated drinks, whole milk, sausages and hot dogs, fatty meat (pork or beef) and butter.

What is prohibited:

• buns, white bread, lavash, rolls and pampushki;
• ice cream;
• cakes, pastries, pies, puff pastries, cookies, sweets, gingerbread;
• chocolate;
• salt, sugar, any sauces;
• smoked, processed and sausage cheeses, hard cheese with a fat content of more than 40%;
• sausages, frankfurters, dry and cooked sausages, brisket, chops, lard;
• canned food, stewed meat, smoked fish and meat;
• marinades, canned vegetables and fruits, seasoning mixtures that contain salt.

Contraindications

Before you "go" on an orange diet, you should definitely consult your doctor. The problem is that this diet is contraindicated for people with acute and chronic diseases of the digestive system and kidneys, metabolic pathologies, as well as for pregnant and lactating women.

If there are no such diseases and conditions, but only excess weight, then in this case it is also recommended to visit a doctor for a full examination of the body and to find out the cause of obesity. It is also possible that a person does not always know about the presence of a particular disease. In such a situation, following the orange diet can really lead to very undesirable consequences.

It is also important to understand that intense physical and mental activity requires additional energy, which dieters already lack. For this reason, you should not choose the orange diet if you are planning on such activities.

Another contraindication is an allergic tendency and individual intolerance to citrus fruits and other products recommended for the orange diet.

In addition, we must not forget that a diet course that is too long will sooner or later have a negative impact on health and the weight loss process as a whole. Limited nutrition programs that aim to quickly get rid of extra pounds do not contribute to the formation of healthy eating habits. Therefore, unfortunately, for most users, strict restrictions lead to the fact that the lost pounds are regained and even added.

If you decide to take a weight loss course, you should not stick to the orange diet for too long: a few days is enough. A longer period is fraught with the appearance of health problems even in initially healthy people.

Possible risks

Even the healthiest, at first glance, orange diet always has certain risks. After all, many of the users agree to tolerate the strictest restrictions in order to see the desired numbers on the scales. However, rapid weight loss often leads to undesirable consequences. According to nutritionists, the optimal rate of weight loss is no more than 1 kg per week.

What risks do we face when choosing a strict type of diet – in particular, the orange diet?

• Weakening of the immune system. Diet courses that create a large calorie deficit make the body susceptible to various infections, including flu and coronavirus infection. A person loses the main amount of vitamins and microelements, the organs are in a state of stress. At the same time, the body's natural responses to the penetration of viruses and microbes are suppressed.

Another unpleasant consequence of such stress is an increased craving for sweets and high-calorie foods.

Women have risks associated with the functioning of the reproductive system. Many girls experience irregularities in their monthly cycle and have difficulty conceiving a child.

A sudden change in diet often causes a significant blow to the nervous system. A long-term orange diet, despite all the benefits of citrus fruits, causes a deficiency of many nutrients and contributes to the imbalance of individual hormones, such as serotonin, dopamine, oxytocin, leptin, cortisol. This leads to mood swings, a person becomes easily excitable, irritable. With endocrine imbalance, the risk of developing a depressive state, anxiety disorders increases.

In addition, due to a calorie deficit, the body starts a resource-saving mode: motor activity slows down, and concentration deteriorates.

Since the orange diet involves giving up salt, fluid begins to be actively removed from the tissues. Possible consequences of this process: headache, feeling tired, dry and flaccid skin, brittle nails and hair, wrinkles. Metabolism slows down, as the body tries to save the maximum amount of energy and, if possible, compensate for energy costs. The construction of muscle fibers slows down, muscle mass begins to be lost.

With a prolonged absence of a complete diet, digestion is disrupted, and the risk of stones forming in the biliary system increases.

Similar dangers await anyone trying to lose weight who tends to lose more than 1.5 kg per week.

Complications

The most common complication that occurs after following the orange diet is an allergy to citrus fruits. This is due to the fact that orange fruits contain many allergens, much more than many other fruits and vegetables. When entering the body, allergens cause active production of histamine, which leads to a specific inflammatory reaction.

Even in adulthood, a person who is not prone to allergic reactions can develop an allergy to oranges: for this, it is enough to simply eat a lot of citrus fruits at once. A critical level of the allergen arises in the blood, which provokes the development of a pathological response process. One of the factors contributing to its occurrence is weakened immunity. The body's defense system fails, an excessively bright response to unacceptable substances is triggered, and inflammation begins.

Oranges and tangerines are among the most common triggers of allergic reactions. It is noteworthy that among all citrus fruits, lemons contain the least number of potential allergens, which cannot be said about oranges.

In the presence of certain factors, people have an increased risk of developing an allergy to the orange diet. Such factors are considered to be:

• hereditary predisposition (if any of the relatives have an allergy to citrus fruits, then the child also has a high probability of developing it);
• diseases of the digestive system (with some pathologies, an increase in the entry of allergens from the digestive organs into the bloodstream is observed);
• ignoring the primary processing of oranges (sometimes an allergy occurs not to the fruit itself, but to the chemicals with which it is processed).

Clinical manifestations of allergy after the orange diet can be different and occur individually. The intensity and duration of symptoms depend on the amount of fruit consumed, the immune system, and the hereditary factor. Damage to the respiratory or digestive system, skin is possible. Among the most common symptoms:

• redness of the eyes, lacrimation;
• difficulty breathing through the nose, sneezing;
• skin rashes (urticaria);
• skin itching;
• nausea, diarrhea;
• headaches.

After eating orange fruits or juice, a burning sensation in the mouth may occur, the mucous membrane swells. Severe allergies often lead to swelling of the oropharynx and suffocation.

If you suspect an allergic reaction, it is important to eliminate the allergen as soon as possible in order to prevent the most dangerous manifestations of the pathological process, such as anaphylactic shock or Quincke's edema.

Results

It is really possible to achieve the most effective result with the orange diet and “lose” excess weight if you carefully follow the following conditions:

• completely give up salt and sugar;
• completely eliminate alcoholic beverages, including low-alcohol ones;
• do not eat lard, sausages, fatty meat or fish;
• give up milk in its pure form (meaning whole milk of any fat content);
• wisely allocate time for sufficient sleep and rest;
• avoid both physical inactivity and excessively intense physical activity;
• take regular walks in the fresh air;
• take multivitamin complexes, especially if the orange diet is designed for a long period (more than a week).

If you take into account all the recommendations outlined and strictly follow the rules of the orange diet, this will allow you to get the expected result and even maintain it for a long time.

The orange diet can be used at any age, except childhood, by both men and women (excluding pregnancy and lactation). The diet is made up individually, which depends on how long the changes in nutrition are expected to last, as well as on the general health of the person, the presence of allergies to certain foods, etc. It is important to pay attention to contraindications in advance: to make sure that there are none, it is advisable to visit a doctor in advance and get diagnosed. If everything is done correctly, all the specified rules and recommendations are followed, then a positive result in the form of lost kilograms will really not take long to come.