The Citrus Secret to Losing Belly Fat and Inches in Just Weeks Without Dieting or Exhausting Exercise!
New research reveals citrus compounds that boost fat burning, curb cravings and melt belly inches fast
Mention the good old-fashioned “grapefruit diet” and women of a certain age will all nod (or cringe) in recognition. Over the past 90 years, the weight-loss approach has seen different iterations, but they often made us hungry, cranky and deficient in a well-rounded assortment of nutrients. Thankfully, science has uncovered a healthier, easier and more delicious way to get the perks of this powerful family of fruits. Keep reading to learn new insights that will revolutionize how you use citrus fruits for weight loss.
The science on citrus compounds
You might be wondering, what makes citrus so special when it comes to weight control? Recent research pinpoints a unique combination of citrus-based antioxidants — namely naringin, hesperidin and neohesperidin — proven to reshape our body. Turns out, these plant compounds are a big reason the Mediterranean diet is so successful, why French women don’t get fat and why Californians living in the land of citrus often have a lean, healthy glow worthy of Beach Boys ballads. “Citrus lovers will be delighted to know that fat-fighting bioactives are found in oranges, tangerines, grapefruit, lemons and limes,” confirms William Li, MD, author of Eat to Beat Your Diet, who has served on the faculties of Harvard, Dartmouth and Tufts.
Citrus speeds fat burning
Dr. Li explains citrus compounds work by not only breaking down existing fat in the body, but also preventing it from forming in the first place. He adds, “They turn down the volume control of the genetic switches responsible for creating more fat cells.” The proof: In a small study from France published in the journal Phytomedicine, participants supplementing with compounds from oranges and grapefruit increased fat breakdown in the body by six-fold, compared to those taking a placebo. What does that look like? They reduced their body fat by 16% in 12 weeks, just by taking a natural supplement — no strict diet or tiring exercise routines needed!
Citrus melts away belly inches — fast!
As a bonus, citrus also reduced oxidative stress and inflammation or swelling — which drive illness and premature aging — in their system. This change can result in visible inch loss. In a Phytotherapy Research study, people supplementing with a blend of these same special citrus compounds shed significant weight in common problem areas. They lost 263% more belly fat and 266% more hip fat, compared to those in the control group.
Citrus helps manage blood-sugar levels
As we age, our body can become resistant to properly utilizing the blood sugar–regulating hormone insulin, a glitch that can cause more fat to get stored on our frame. But a form of the naringin compound in citrus is shown to improve cells’ sensitivity to insulin, according to research in the journal PLOS ONE. As a result, blood-sugar fluctuations are squashed by 64%. That’s surprising since many fruits, like bananas, are known to spike blood sugar. So it’s good to know you can use citrus for hormone balance. As a bonus: Citrus compounds can also suppress appetite and slash sweet cravings, which are common following blood-sugar spikes.
Citrus supports metabolism into the future
But there’s more good news: These powerful compounds in citrus ensure that your slimming success lasts. In a double-blind, randomized, placebo-controlled study conducted in Spain, people supplementing with these citrus compounds not only lost weight over 16 weeks, they continued to lose more even after they stopped taking the supplement. How? Experts theorize this citrus blend flips a potent metabolic switch in the body.
Citrus is particularly powerful for women
There are loads of citrus fruit health benefits for women. “I would describe citrus as a powerhouse,” says Sarah Bonza, MD, who specializes in women’s health. “Citrus fruits are one of the most effective and helpful elements for women, especially when they are in their menopausal stage.”
Indeed, Alan Christianson, NMD, a naturopathic doctor and author of The Hormone Healing Cookbook, explains “in studies about food and menopausal symptoms, citrus fruits were shown to be the most effective of all food categories in reducing menopausal symptoms,” namely hot flashes. And three studies show that citrus can reduce the risk of developing uterine fibroids, adds Neal Barnard, MD, a professor at George Washington University School of Medicine and the author of Your Body in Balance.
Real results from using citrus for weight management
Given the science, it’s no surprise trend-watchers now call common citrus fruits “the ultimate weight-loss food” and “the #1 best food to burn abdominal fat.” Social media is filled with lemon-spiked teas and coffee drinks. But there are lots of tasty options to get more slimming citrus into your routine. The easy habit is helping women lose up to 12 pounds in a month! Lynn Jordan, 69, of Texas, lost 100 pounds when she started getting more citrus in her diet. She says, “This transformation hasn’t been hard!”
Dr. Bonza has seen this type of success in her own practice. One of her 40-something patients was suffering from obesity, prediabetes and high cholesterol. Then Dr. Bonza recommended adding more citrus foods to her diet. “She drank warm lemon water, added orange slices and grapefruits as her post-exercise snacks, and even lemon juice in her salads.” The results: In just three to six months, “her lab work showed normal fasting blood glucose and low cholesterol and she noted having more energy,” says Dr. Bonza.
A little citrus can go a long way
Make no mistake: “These small changes are capable of producing rather large improvements in health,” says Dr. Bonza. In addition to the special compounds highlighted above, citrus also contains other antioxidants for a healthy body, plus immune-boosting vitamin C and fiber from the fruit’s slightly bitter pith, which is known to nourish gut health. Keep reading to learn easy ways to enjoy citrus fruits for weight loss.
Science-backed citrus weight loss tips…
1. Choose whole fruits over juices
“I recommend citrus fruit over juices — the whole fruit has a whole matrix of beneficial phytonutrients that work together in the body,” says internist and two-time New York Times bestselling author John La Puma, MD, who grows certified organic rare citrus on his farm in Santa Barbara, California.
2. Get the right servings
Dr. Bonza recommends eating at least 1 to 2 servings of citrus fruits (about 100 to 300 grams) daily. Try adding a regular-sized orange (120 grams) with breakfast, plus a half grapefruit (140 grams) with lunch. Also look for clever ways to incorporate citrus into recipes: Bake lemon slices on fish, mix lemon juice into salad dressing or add orange peel zest to oatmeal. Seek out Greek or French recipes for inspiration or consider a Mediterranean meal plan. One word of caution: Consuming grapefruit can interfere with certain medications, so talk to your doctor if you’re taking an Rx.
3. Try citrus supplements for women’s health
If you don’t like the taste of citrus fruit or you’re looking for a shortcut in your busy schedule, we have you covered. You can still boost weight loss with a citrus extract. And taking a citrus supplement is a convenient way to get the science-backed health perks. The labels on some citrus supplements will list a proprietary blend of fruit extracts by patented brand names (such as Sinetrol) or more generally say “flavanones.”
One product we trust that contains the optimal blend of compounds from oranges and grapefruit: Mediterranean Fat Burner, created by wellness guru Naomi Whittel, author of Glow15. Take one 450-mg capsule twice daily with meals, preferably breakfast and lunch as it contains low levels of caffeine (18–24 mg, the equivalent to a 1⁄4 cup of coffee). It really works. Cathy Ayala, age 53, of Ft. Lauderdale took the supplement and lost 90 pounds! After enjoying natural weight loss with citrus, she says, “This transformation has given me more confidence!”
Read more about Naomi Whittel’s spicefruit supplement.
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