Апельсиновая диета: легко и вкусно!

Ноя 12,2015 / Опубликовал admin / 3 027 Комментария

Некоторое время назад среди любительниц экзотических и оригинальных диет стала пользоваться популярностью диета, основой рациона которой являются апельсины. И, в отличие от многих популяризированных и растиражированных меню и рецептов похудения, такой апельсиновый рацион на самом деле приносит результат – желающие похудеть теряют вес буквально на глазах, не испытывая с этим каких-то особых проблем или хлопот.

Такая диета вряд ли подойдет тем, чей индекс массы тела очень высок, в этом случае лучше оптимизировать свое питание другим образом. А вот те, кто хотят за несколько недель без голодания сбросить килограмм-другой – это идеальный вариант.

Больших результатов не ждите, но маленькие, приятные подвижки, а еще хорошее настроение и вкусная еда тут гарантированы.

Полезные свойства апельсина

О том, что употребление всего одного апельсина в день может компенсировать суточный объем необходимого организму витамина С, знают многие. Но помимо этого полезного витамина, укрепляющего наш организм в зимнее время, апельсин содержит массу других полезных веществ и микроэлементов.

В 100 граммах апельсина (а это приблизительно половина апельсина среднего размера) содержатся:

  • витамин В3 – 0,30 мг (6% суточной нормы взрослого человека);
  • витамин В6 – 0,06 мг (3% суточной нормы);
  • кальций – 34,00 мг (3% суточной нормы);
  • калий – 197, 00 мг (8% суточной нормы);
  • железо – 0,30 мг;
  • медь – 67,00 мкг;
  • бор – 180,00 мкг;
  • кобальт – 1,00 мкг.
Если учитывать, что для того, чтобы насытиться, человек съедает 2-3 апельсина за раз (это помимо других продуктов), то по полезным витаминам и микроэлементам суточная норма спокойно выполняется.

Впрочем, с древних времен были отмечены и другие полезные свойства апельсина. Не зря древние назвали его «дар солнца», он способен творить настоящие чудеса – поднимать настроение, омолаживать и даже бороться с онкологическими заболеваниями.

Учеными были выявлены в цитрусе такие вещества, как биофлавоноиды – это лучшие борцы со свободными радикалами, так что, если учитывать высокие антиоксидантные свойства апельсина, он просто незаменим для жителя мегаполиса.

И другое открытие ученых говорит в пользу апельсина – в нем есть так называемые «лимоноиды» — вещества, которые не только побеждают рак и опухоли любого происхождения, но также улучшают работу сердца, нервной системы и укрепляют сосуды.

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Кроме прочего, было доказано, что употребление апельсинов или свежевыжатого сока из этого цитрусового помогает активизировать работу головного мозга. Это важно для людей на ответственной работе, для учащихся, да и в целом для всех, кто хотят работать головой на полную мощность.

Специалисты в области физиологии и диетологии советуют есть апельсины всем, даже в том случае, если человек не обеспокоен проблемой лишнего веса: «дар солнца» — это залог красоты, крепкого здоровья и продукт, который помогает организму легко преодолевать вредоносные факторы окружающей среды.

Апельсиновая диета для похудения

Многие выбирают такую диету из-за ее простоты и доступности – сейчас трудно найти регион, где апельсины не продавались бы в магазинах и супермаркетах круглогодично. Но прежде чем начать такую борьбу с килограммами, стоит задуматься, как и почему это работает?

Эффект похудения от апельсинов совсем не случайный – этот цитрусовый благотворно влияет на обменные процессы в организме, улучшает метаболизм, а благодаря высокому содержанию пищевых волокон очищает организм от шлаков.

Фактически употребление апельсина несет сразу три положительных эффекта для фигуры:

  • ускоряется метаболизм, что способствует скорейшему сжиганию излишков жира;
  • подавляется аппетит (за счет волокон, буквально разбухающих в желудке после еды);
  • происходит быстрое и легкое очищение кишечника.
В апельсине совсем немного калорий – в зависимости от сорта от 38 до 85. Углеводов тут содержится тоже незначительно – 8 грамм на 100 грамм продукта. Так что худеющий может их есть практически без ограничения.

Однако, если есть желание добиться быстрых результатов, то нужно соблюдать нехитрые рекомендации апельсиновой диеты, которая имеет несколько разновидностей.

апельсин2

Так, самыми популярными стали две – быстрая (рассчитанная всего на неделю) и более долгая апельсиновая диета (на четыре недели), при этом худеющему стоит запастись как минимум ящиком цитрусовых и приготовиться лакомиться ими буквально каждый день.

Для достижения лучшего эффекта мы советует не забывать о необходимости заниматься спортом, вести физическую активность в течение дня – больше ходить и двигаться. Это тоже поможет телу сжигать излишки, приобретая идеальную отточенную форму.

Апельсиновая диета на 7 дней

Короткая апельсиновая диета может стать своего рода вариантом разгрузочной диеты и уникальной альтернативой голоданию. Как недавно было установлено, польза голодных дней в свое время была сильно приумножена, голодать вредно – в первую очередь потому, что это останавливает здоровый метаболизм.

Апельсиновая диета поможет почувствовать легкость, как после полной разгрузки, а метаболические процессы не только не остановятся, но, возможно, даже ускорятся у тех, чей обмен веществ был настроен неверно вследствие неправильного питания.

Кроме того, подобный апельсиновый рацион может быть незаменим для тех, кто работает, и готовить сложные блюда для обеда на работе просто не может себе позволить – захватить несколько апельсинов и съесть их в перерывах между делами совсем несложно.

Семидневная диета не обещает колоссальной потери массы и не верьте, если кто-то утверждает обратное, но несколько лишних килограмм, а с ними шлаки и токсины, стресс и усталость уйдут легко.

Нужно соблюдать только следующие меню.

Ежедневно нужно:

  • употреблять 2-3 апельсина средних размеров (при желании можно заменить на грейпфруты);
  • выпивать 200 мл. кефира или нежирного йогурта;
  • есть 100 гр. ржаных сухариков или один хлебец, высушенный в тостере;
  • съедать 2 отварных куриных яйца;
  • употреблять 100 гр. свежих помидор.
На второй день к перечню можно добавить 150 грамм отварной говядины, на третий – 150 грамм отварного куриного филе, в четвертый день – яблоко среднего размера, на пятый – отварную рыбу не более 200 грамм, в шестой день можно съесть больше яиц – еще две штуки, а на седьмой день включить в рацион свежую капусту и огурцы – не более 300 грамм.

филе

Пить при этом советуют либо чистую воду, либо чай, но обязательно без сахара, либо черный кофе. Газированные напитки, соки и спиртное лучше исключить.

Как всегда, еду лучше употреблять небольшими порциями через каждые два-три часа. Например, утром съесть яйцо и апельсин, во время позднего завтрака – хлебец и томат, в обед – отварное филе или говядину, на полдник – еще яйцо и апельсин и т.д.

Люди, соблюдающие такую диету, отмечали два неоспоримых ее преимущества:

  • не испытывается голод;
  • из-за того, что апельсины сладкие, нет привычной тяготы к десертам.

Если вы окончили одну неделю такой апельсиновой диеты, но планируете пройти еще один круг, то медики советуют сделать перерыв в несколько дней, чтобы не навредить своему здоровью.

Конечно, это не значит, что во время перерыва нужно есть все калорийное и питательное, что может нивелировать эффект – нужно придерживаться правильного рациона, но сильно себя не ограничивать.

Для достижения более сильного эффекта от диеты лучше выбрать второй, более долгосрочный вариант апельсинового рациона для похудения.

Апельсиновая диета на 4 недели

Это только на первый взгляд кажется, что так долго выдерживать ограничения в еде очень сложно. При том большом количестве апельсинов, что включены в меню этих четырех недель, время пролетит незаметно и с удовольствием. Кроме того, тут, помимо цитрусовых, присутствуют и другие продукты, которые не позволят животу урчать от голода.

Есть маленький нюанс – пить в это время советуют только воду, отказавшись от любимых чая или кофе, и пить нужно много – как минимум 2 литра воды в день. Лучше отдать предпочтение минеральной воде без газа или просто очищенной воде.

Схема этой более длительной диеты довольно простая. Первая неделя предполагает ежедневное употребление одного килограмма апельсинов и двух отварных яиц.

апельсин3

Вторая неделя – ежедневное употребление килограмма апельсинов и любой каши, приготовленной без масла и соли. Лучше остановить свой выбор на гречке, так как от риса может крепить. Подойдет овсянка, перловка и булгур. Каши при этом можно есть сколько угодно.

Третья неделя – это килограмм апельсинов в день и любые овощи и фрукты, какие нравятся, и тоже в неограниченном количестве. Подойдут капуста, кабачки, томаты, огурцы, яблоки и груши. Единственные нежелательные гости на столе — это:

  • картофель;
  • бананы;
  • виноград.

В них слишком много углеводов и это не будет способствовать похудению, тем более если есть этих фруктов и овощей слишком много.

апельсин5

Четвертая неделя аналогична первой – снова килограмм апельсинов и отварные яйца.

Как и во время соблюдения любой другой диеты, есть лучше часто, но маленькими порциями. Конечно, лучше выгадать время для такого похудения, свободное от других дел, чтобы исключить вероятность стресса, а потому и срыва с диеты, чтобы вид других едоков или продуктов никак не смущал.

Однако, если оставить прочие дела на целых четыре недели не получается, можно придерживаться рациона и в привычном темпе жизни, слабости и усталости, как во время других специфических схем питания, направленных на похудение, не будет. А то, что могут попадаться искушения – тоже не беда, будет хороший повод потренировать силу воли.

Не забывайте, что практиковать такую диету слишком часто может быть вредно, потому если захотите снова пройти четыре апельсиновых недели похудения, то делайте это не раньше, чем через два месяца после последнего подобного соблюдения диеты – тогда это принесет только пользу.

И еще пара слов о положительных результатах, которые можно достигнуть: есть информация, что люди с избыточной массой тела теряли во время такой диеты до 8 килограмм. Конечно, врачи считают похудение более чем на 1 килограмм в неделю небезопасным, но такие результаты не могут не радовать.

Был подмечен омолаживающий и тонизирующий эффект такого питания – после четырех недель на апельсинах большинство людей чувствуют себя не просто легче, но свежее, полными сил, здоровыми. Конечно, такую диету можно считать и профилактикой вирусных заболеваний в зимнее время.

Противопоказания и особенности

Конечно, апельсиновая диета имеет свои колоссальные плюсы и приносит большую пользу, но не стоит забывать, что у нее есть и свои противопоказания. Потому добавим к этой бочке меда небольшую ложку дегтя.

В первую очередь от апельсиновой диеты следует отказаться тем, кто страдают от аллергических реакций.

К диете стоит серьезно относиться не только людям, имеющим аллергию на цитрусовые, но и аллергикам в принципе: по последним данным, которые получили исследователи, аллергия часто бывает не столько врожденной, сколько благоприобретенной. Так что если нет аллергии на апельсины сегодня, не стоит быть уверенными, что она не появится завтра.

Второй нюанс – ударная доза апельсинов может не принести пользу тем, кто страдают разными желудочными недугами или дисфункцией кишечника. Самое мелкое, что вы можете нажить от такого рациона – расстройство пищеварительной системы, но будет еще хуже, если диета приведет к обострению заболеваний.

Даже если апельсины – ваша самая любимая еда, вреда они вам никогда не причиняли, особенностей здоровья вы никаких не имеете – все равно лучше проконсультируйтесь у врача перед началом такой диеты.

При первых непредвиденных реакциях организма откажитесь от поедания апельсинов. Тревожными симптомами в этом случае могут стать:

  • высыпания, зуд и покраснения;
  • длительные запоры;
  • диарея.

Будьте внимательны к своему здоровью!

апельсин6

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