Intermittent fasting is one of the most popular health trend that people use to help with improving their health, diet and even making their daily life easier. It is something that can potentially impact your life in a very positive way. Oranges are a type of food that has many health benefits and therefore it is a good fruit for you to eat. However, because oranges have calories, it will break your fast if you eat it during your intermittent fast.
What is Intermittent Fasting?
Intermittent fasting is often seen as a diet, but it actually is more of an eating pattern. Through intermittent fasting, you cycle between a period of eating and a period of fasting. It does not limit the types of food you eat, instead it focuses on when you are eating.
One of the most common type of intermittent fasting is the 16/8 intermittent fast. This is when you eat for 8 hours and then fast for 16 hours. This usually comprises of either skipping breakfast or dinner and fitting the rest of your meals into 8 hours. Personally, this is the method I usually do, although sometimes I do go over the 16 hours of fasting.
The idea about intermittent fasting for weight loss is that you naturally decrease your caloric intake because you have less time to eat. However, this will not work if you plan on compensating the skipped meal by eating more during your eating period.
What Can You Eat?
You can eat anything you want during your eating period. This means that you can eat as many oranges as you like. However, I would suggest you do not eat too many oranges as too much of a certain food can also be bad for you.
During the period of fasting, I would suggest you to try out eating a healthier diet that composes of vegetables, fruits, whole grains and lean protein. Try to fill up your diet with nutrient rich foods that will be able to help support your body. In addition, you should try to avoid foods that are ultra processed as those foods aren’t beneficial to your health. This will help you maximise the potential health benefits of intermittent fasting.
While you are fasting, you are not suppose to eat or drink anything with calories. This means that you should stick to drinking calorie-free drinks such as water, plain tea and coffee. In addition, staying hydrated can also help with with appetite.
Because you cannot drink anything with calories, this means that you should not drink orange juice during your fast. However, you can drink orange juice during your eating period. You should know that orange juice does contain lower fiber than the whole orange and you are much more likely to consume more calories when drinking orange juice.
Nutritional Benefits of Oranges
Oranges are actually a nutritional powerhouse as it is packed with many vitamins and minerals. One of the most commonly known is vitamin C. This is a water soluble antioxidants that can help protect your cells against the effects of free radicals. These free radicals are molecules that are produced when your body breaks down food or is exposed to the environment. It also is involved in diseases such as heart disease and cancer.
In addition to fighting against free radicals, vitamin C can also help your body produce muscles, cartilage and collagen. It is also great for those who are looking to boost their immune system. Eating foods rich in vitamin C can really help in keeping your body strong to fight against the flu or cold during the winter season.
A whole medium sized orange has around 3 grams of fiber. This is around 12% of the recommended daily allowance for women and around 8% of the recommended daily allowance for men. It contains both soluble fiber and insoluble fiber.
Soluble fiber can help slow down your digestion and give your intestines more time to absorb the nutrients from the food you eat. It can also help regulate your blood cholesterol levels and decrease your risk of diabetes.
Insoluble fiber passes through your digestive tract without breaking down. This helps with your bowl movements and thereby preventing you from receiving constipation. It might also help reduce the risk of digestive or bowel diseases.
Even though eating oranges are good for your health, you should still eat it in moderation. Too many oranges can lead to an overconsumption of fiber and might cause stomach issues such as cramping, diarrhea and nausea. Oranges are also acidic in nature and this might lead to an irritation in your stomach and can lead to you suffering from gastroesophageal reflux issues.
Enjoy your oranges in moderation to fully reap its benefits.