Do Oranges help you lose belly fat?

oranges help you lose belly fat

Being fit today is not only becoming healthy but adds a reflection to your personality. People love to engage with those who take care of their bodies. No doubt that exercise helps to get in shape and size, but that too with healthy eating. A balanced diet and a daily workout will get you in to your fitness goals quickly.

A balanced diet includes vegetables, fruits, meat etc. But we will only focus on a specific fruit “Oranges” that has largely been effective to reduce belly fat.

Do Oranges help you lose belly fat?

Yes, oranges help you to lose belly fat because these are a rich source of Vitamin C, which helps to reduce the levels of cortisol, a hormone released in response to stress is associated with higher amounts of belly fat. Also, the potassium in oranges helps to cure the bloating, one of the reasons for belly fat storage.

Related: How to lose lower belly fat naturally

If you are on a diet to reduce belly, be a thoughtful person to know what really is essential to consume than how much. GI glycemic index is a universal ranking chart or index of the fruits on their ability to increase the blood sugar.

Foods Glycemic index(glucose = 100) Serving size (grams) Glycemic load per serving
Apple, average 39 129 6
Banana, ripe 62 120 16
Dates, dried 42 60 18
Grapefruit 25 120 3
Grapes, average 59 120 11
Orange, average 40 120 4
Peach, average 42 120 5
Peach, canned in light syrup 40 120 5
Pear, average 38 120 4
Pear, canned in pear juice 43 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4


How does the low glycemic index for Orange work for fat loss?

Low GI in oranges helps to lower the belly because it follow a strict calorie restriction parameter that ultimately benefits in the diet routine leading to weight loss. It is one of the considered parameters for food selection for weight loss and oranges 40 GI helps to lose belly fat.

Another important fact that oranges are good as it contains choline, a nutrient that helps with muscle movement and sleep.

Nutrition profile of oranges

 An average person’s daily requirements have to be completed whether you are on a mission to lose some fat. You can not comprise with the body needs. Oranges do help in providing essential vitamins and minerals to an average adult.

Following the nutrition facts about oranges, one medium orange around 130 g contains:

61.6 calories

0.16 g of fat

237 milligrams of potassium

15.4 g of carbohydrate

12.2 g of sugar

Water 88%

This same orange is appropriate to complete a person’s requirement according to United States Department of Agriculture guidelines:

Nutrient           Percentage of daily requirement for adults

Vitamin C        92.93% for females and 77.44% for males

Thiamin           10.36%

Folate              9.83%

Fiber               At least 9.34%, depending on age and sex

Calcium           Between 4.36% and 5.24%, depending on age

Potassium       5.04%


Since you are clear about the nutrition facts about oranges, it’s necessary to know how to incorporate them into the daily diet.

How many oranges a day to lose belly fat?

oranges help you lose belly fat

Oranges have known for the richness of Vitamin C, with no fat, cholesterol, or sodium. For a strict diet routine, 3-5 oranges per day results in less hunger and calorie intake and directly contributes to reduce belly fat.

How does Orange helps to lose fat?

  • As the water content in the fruit is almost 88% which is very high. Not only drinking a large quantity of water is helpful to burn fat. Oranges keep you hydrated for longer periods.
  • Vitamin C is available in abundant quantities in oranges that directly enhances skin health and repair tissue damage.

In a recent study, researchers at the University of Western Ontario introduced a useful benefit from oranges- “Weight loss”

The research introduced a molecule compound- nobiletin extracted from oranges helps to fight obesity. A comparison between two groups of rats was made. One group was given high fat and high cholesterol with nobiletin levels. The other group was only fed with high fat. The results that showed up were exciting, the first group loses fat than the second one.

“We went on to show that we can also intervene with nobiletin. We’ve shown that in mice that already have all the negative symptoms of obesity, we can use nobelitin to reverse those symptoms, and even start to regress plaque build-up in the arteries, known as atherosclerosis.” Murray Huff, professor at Western’s Schulich School of Medicine & Dentistry, said, as quoted in the news release.

But remember to eat a whole orange rather than drink juice. Orange juice has a popular presence as a breakfast drink for many.  The juice lowers the fiber content in the orange. Also, some of the essential nutrients are lost when you squeeze and press the orange to extract the juice.

Related: Are bananas good for abs?

Eating oranges at night helpful?

Many people have a question about when to eat oranges. In the morning, evening, or night?

Since eating in the morning is always a good habit. But for the people who work early and don’t have enough time to prepare a complete meal in the morning are a little worried about their health. Several questions click in their head.

You may also like: Does Sleeping on Stomach Reduce Belly

Can you eat oranges at night and still get effective results?

Yes, you can surely eat oranges at night. There is no time defined for eating any fruit. Eat an empty stomach, with a meal, after a meal any time.

But people who are working to reduce belly fat must be conscious about how fruits can affect when they eat at night. The best time of day to have citrus fruits, if you want to lose weight and make sure your body absorbs the maximum minerals and vitamins, is 30 minutes before a meal at night.

This is suggested because there is a fear that citrus fruits contain sugar that isn’t processed in the night and might store as cellulite or fat.

Orange in this situation is a convenient and useful fruit, it is fully digested in 20-30 minutes, 100 g of pulp contains only 40 calories, in addition, orange citrus provides the body with ascorbic acid and potassium.

It’s ok to consume healthy but what about if increase the number of consumption of fruits. Let’s check where it is helpful to eat 10/15 oranges.

Is it healthy to eat 10/15 oranges in a day?

10-15 oranges are a quite large amount to consume in a day. Instead of helping to reduce belly fat, this much amount of sugar adds to your fat.

Our body needs a limited amount of Vitamin C for the enzymes to work. 10 oranges sugar levels get accumulated in the body and converts into fat.

Oranges no doubt improves our heart, eye health. But eating too many causes irritation, digestion imbalance, cramping, nausea, diarrhea, and other gastrointestinal and weaken your bones.

The cause of these problems is not only excessive consumption of orange but also consuming it in an improper way.

Note: Eating Oranges will not result in loss of belly fat unless your intake is over. Everything you eat in extra quantity even Vitamins or fruits with no fat, the body will store it as fat.

Benefits of Oranges for Weight Loss


Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.