Citrus Diet: Uses, Benefits, and Result
Citrus fruits and their benefits
Making you healthier and helping you shed some pounds – citrus diet does it both. You probably already know that citrus fruits (lemons, limes, oranges, tangerines, grapefruits, and others) are rich in vitamin C (1, 2), but there is much more to them than just that. Here are some citrus benefits that you may have not heard about:
2. Disease fighters
You probably didn’t know that the consumption of citrus fruits reduces the chances of having type 2 diabetes (6) and kidney stones (4), and may help diminish the risks of contracting cancer (3). Moreover, regular consumption of citruses may mitigate the risk of heart disease or stroke (5).
3. Rich in soluble fiber
Study shows, that in comparison to other fruits and vegetables, citrus fruits have a better soluble to insoluble fiber ratio (7), allowing them to improve your digestive health and promote weight loss.
Results of a citrus diet
Citrus diet is very effective when it comes to losing weight. In a month of a citrus diet, for example, you can lose up to 20 pounds (9 kg). Of course, the final result depends on your initial weight and your body’s slimming tendencies. However, bear in mind, that it is not recommended to keep to the diet for an extended period of time, as it may cause some negative body reactions or even some health issues.
What to eat and what to avoid on a citrus diet?
What to eat:
First and foremost, citrus fruits, whether it be grapefruits, oranges, lemons, tangerines or limes, choose whatever you like the most, or combine all of them, it’s up to you. Drinking a cup of warm lemon water in the morning is also a good idea. Eat at least 5 servings of fruits each day, and during one meal you should eat the lemon peel. Eating lean fish and meat is a must. Besides, you can drink one unsweetened coffee a day.
What not to eat:
during a citrus diet, alcoholic beverages are strictly prohibited. The same goes for sweets, snacks, white rice, white bread, and potatoes.
5-day citrus diet meal plan
Breakfast: one orange, two slices of lean ham (50g), coffee or tea (unsweetened);
Lunch: one grapefruit: 250g of vegetable salad (you can use any vegetables except for potatoes and corn), with lemon juice and olive oil dressing. In 40 minutes after the meal – a cup of herbal tea;
Dinner: 150g of boiled (or baked) lean meat, 200g of green salad, with olive oil and lemon juice dressing. In 40 minutes after the meal, you can have a cup of tea with honey.
Breakfast: grapefruit, two boiled eggs, coffee or green tea (without sugar);
Lunch: one orange, 125g of Greek yogurt;
Dinner: 200g of fish (boiled or grilled), 150g vegetable salad (white cabbage, broccoli, lettuce, pepper, etc.) with olive oil and lemon juice dressing, 20g of whole-grain bread.
Breakfast: one orange, two tablespoons of oatmeal or granola with one tablespoon of raisins, 2-3 chopped nuts (except for peanuts) and four tablespoons of low-fat yogurt or milk;
Lunch: one orange, a bowl of vegetable soup, 40g whole grain bread;
Dinner: 200g of boiled (or grilled) chicken breast, two baked tomatoes.
Breakfast: citrus fruit salad, one boiled egg, a cup of herbal tea;
Lunch: one grapefruit, 250g of vegetable salad with olive oil and lemon juice dressing, a slice of whole-grain bread or toast;
Dinner: 400g of boiled or stewed vegetables (zucchini, cabbage, beets, carrots, celery). Half an hour after dinner you can have a cup of herbal tea.
Breakfast: fruit salad (apple, grapefruit, and orange), unsweetened tea with lemon;
Lunch: 200g of vegetable salad, 100g of Greek yogurt;
Dinner: 250g of fish fillet with stewed vegetables (except for potatoes), citrus fresh.
“Forbidden fruit” or risks of the citrus diet
Despite its numerous benefits, the citrus diet has its risks and drawbacks, which are:
Citruses are highly allergenic fruits, that’s why you should drop the diet the moment you notice any allergic reactions.
Due to an abundance of acids, citruses, especially lemons, when consumed in large amounts, can cause cavities (8).
3. Stomach issues
A citrus diet is a healthy and pleasant way to peel off excess weight while maintaining or even improving your health. Citrus fruits have proven their value by helping people fight diseases and providing them with a great amount of vitamin C. However, it is important to know when to stop, especially in the case with citrus diet. Do not attempt long-time dieting and do not risk your health if you have allergies, cavities and stomach issues. Take care of your body and stay healthy.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- [Vitamin C]. (2006, ncbi.nlm.nih.gov)
- 100% citrus juice: Nutritional contribution, dietary benefits, and association with anthropometric measures. (2017, ncbi.nlm.nih.gov)
- Chemopreventive Agents and Inhibitors of Cancer Hallmarks: May Citrus Offer New Perspectives? (2016, ncbi.nlm.nih.gov)
- Dietary treatment of urinary risk factors for renal stone formation. A review of CLU Working Group. (2015, ncbi.nlm.nih.gov)
- Frequency of Citrus Fruit Intake Is Associated With the Incidence of Cardiovascular Disease: The Jichi Medical School Cohort Study (2011, ncbi.nlm.nih.gov)
- Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies (2013, ncbi.nlm.nih.gov)
- Health Benefits of Fruits and Vegetables (2012, ncbi.nlm.nih.gov)
- The effect of a high consumption of citrus fruit and a mixture of other fruits on dental caries in man. (1991, ncbi.nlm.nih.gov)
- What to know about oranges (2019, medicalnewstoday.com)
- Why is grapefruit good for you? (2019, medicalnewstoday.com)