Now here is an interesting group of foods that could help you lose weight.
Citrus fruits.
Like sunshine in one of nature’s bottles, citrus fruits range from the purely delicious like oranges to the culinary useful like lemons and limes, adding a zesty pep to recipes.
Now, while lemon squares are probably not an effective weight loss tool, it turns out “non-dessert” citrus consumption may in fact lead to weight loss.
Citrus for weight loss: the science
A meta-analysis published in 2019 found that citrus fruits and/or citrus extracts significantly reduced body weight, BMI, waist circumference, and hip circumference. [1]
Why might that be?
Well, there are some compounds found in citrus fruits that have recently shown evidence in the scientific literature that may help induce weight loss via the breaking down of existing fat cells as well as helping to prevent new fat cells from forming in the first place.
These antioxidant compounds include naringin, hesperidin, and neohesperidin.
The superstar may be naringin, which has been found in the scientific literature to induce “fat browning”. [2] [3]
Unlike the “white fat” that, when in excess, we are so eager to rid ourselves of, brown fat is a type of fat cell in our bodies that is actually thermogenic and burns off excess white fat.
This appears to be the main pathway in which naringin helps us lose weight, by inducing this fat browning effect.
While naringin is present in all citrus fruits, the most commonly found food with large amounts of this flavonoid is the humble grapefruit, far outpacing the a-list stars like oranges, lemons, and limes.
Citrus for a better life?
When it comes to our overall health, which is always primary before weight loss is even considered, we can also ask the question if citrus fruits can help many of us experience life in a better way.
In this case I only speak from my personal experience, but few foods, if any, provide me with a better pick-me-up than a delicious glass of orange juice.
Which leads us to two additional standout health benefits of citrus fruits that can help us live a better life.
Citrus fruits provide antioxidants
As we have discovered, there may be weight loss benefits associated with these antioxidants. But beyond that, these antioxidants can also help reduce cellular stress in the body. Less stress on the body can mean a healthier body that simply feels better to be in.
And when you feel better in your body, you tend to be more active. More activity and more movement can equal more energy expenditure and less energy storage as well as improved health.
You get the picture.
Citrus fruits can provide good energy
Foods like oranges or orange juice, with their natural sugars, can provide a great source of usable energy. Feeding our bodies’ cells proper energy can also result in a de-stressing feeling as the body more easily converts that fuel into usable energy.
It also turns out that naringin may help prevent fatigue. So perhaps citrus fruits and/or juices may help provide usable, stable energy in more than one way.
With all that being said, not all foods may be appropriate for all people. We are all unique with different factors that have influenced our biology over the courses of our lives. While a glass of orange juice may give me a feel-good boost of energy, it may or may not do the same for you at this point in your life.
So, as with anything, always consult with your licensed healthcare practitioner before making any changes to your diet or health and wellness plans to ensure your plans are safe and appropriate for you.
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The opinions expressed herein are for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis and treatment. Please consult a physician or health care professional for your specific health care or medical needs.
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References
[1] https://pubmed.ncbi.nlm.nih.gov/36840853/