Can orange juice make you gain weight?

Can orange juice make you fat?

How many calories are in 1 glass of orange juice?

An 8-oz glass of orange juice has about 110 calories. Certainly, 110 calories won’t make you fat. On the other hand, drinking a glass of orange juice won’t keep you full for a long time, as fruit juices don’t contain fiber. Drink just a glass of orange juice in the morning, if you want to lose weight. Orange juice will hydrate you, and you’ll get a pretty high dose of vitamin C.

Nutritional value of orange juice

Orange juice is great for your health. It’s low in calories but it has a good nutritional value.

Above all, orange juice is a great source of vitamin C. An 8-oz glass contains 124 mg of vitamin C. More than the recommended daily needs![1] Adequate vitamin C intake is vital for losing weight fast.

100gAn 8-oz glass
water (g)88.3219
protein (g)0.71.74
fat (g)0.20.5
carbs (g)10.426
sugars (g)8.421
calcium (mg)1127.3
iron (mg)0.20.5
magnesium (mg)1127
phosphorus (mg)1742
potassium (mg)200500
zinc (mg)0.050.12
copper (mg)0.040.1
selenium (mcg)0.10.25
vitamin C (mg)50124
lutein & zeaxanthin (mcg)115285
Nutritional value of orange juice.[2]

Furthermore, orange juice contains only 0.2g of fat and 0.7g of protein per 100g. Calories come mainly from sugars. An 8-oz glass of orange juice has about 21g of sugars! Certainly, high amounts of sugars can make you fat. Drinking just a glass of orange juice won’t make you fat, though.

According to the University of Sydney, a serving size of orange juice (8-oz glass or 250g) has a glycemic load of 12.[3] Therefore, orange juice won’t instantly spike your blood sugar. On the other hand, eating foods with high glycemic load (greater than 20) has been linked to high risk of obesity!

On the contrary, eating whole oranges is even better for losing weight. Whole oranges have a glycemic load of 5. They can keep you full for a longer time.

Benefits of drinking orange juice for weight loss

Did you know that high doses of vitamin C can help you lose weight?

First, vitamin C regulates the lipolysis. Lipolysis is the process that the body burns fat for energy! The most effective this process is, the faster you lose belly fat. Moreover, vitamin C regulates hormones and glucose metabolism, which are important parameters of weight gaining.[4]

Additionally, drinking a glass of orange juice in the morning is a great way to hydrate your body. It contains about 220g of water and many electrolytes. You need to be hydrated to lose weight easily. Water is vital for burning fat and have a good metabolism. So, drinking water or other low-calorie beverages in the morning can help you lose weight.

Furthermore, orange juice is a great source of antioxidants. Vitamin C and carotenoids, such as lutein & zeaxanthin have a powerful antioxidant action. It is estimated that orange juice has an antioxidant content of 72 mg per 100g. It belongs to the top100-richest foods in antioxidants.[5]

Eating foods high in antioxidants is important for weight loss. Above all, antioxidants can decrease inflammation that leads to weight gain. A well-balanced diet with foods high in antioxidants is a great way to prevent obesity and even lose weight.[6] Certainly, drinking orange juice, as part of a reduced-calorie diet is a great way to lose weight!

What is the best time to drink orange juice for weight loss?

The best time to drink a glass of orange juice for weight loss is in the morning.

Above all, your body needs hydration in the morning. Orange juice is an excellent way to be hydrated. Firstly, it provides about 220g of the purest water. Fruits and vegetables are the nature’s filters. Secondly, orange juice contains electrolytes and many other minerals. Therefore, orange juice can hydrate you better than plain water.

Furthermore, you need instant energy in the morning. Orange juice is high in sugars. Your muscles use sugars for instant energy. So, the body stores sugars in muscles, as an instant source of energy, known as glycogen. This process is more effectively in the morning, though. In the evening, the body stores sugars as fat, rather than glycogen.

So, it’s easier to gain weight if you consume foods high in sugars in the evening. That’s a good reason why we should consume most of the daily calories in the morning!

Moreover, vitamin C in orange juice significantly increases iron absorption. Low levels of iron can lead to fatigue, preventing weight loss.

Lastly, if you want to lose weight, drink orange juice along with your breakfast. Try to eat foods high in fiber, such as oatmeal. Water of orange juice expands fiber, occupying more space in your stomach. So, you feel full for a long time.

Whole fruits vs fruit juice for weight loss

Certainly, if you want to lose weight, consuming whole fruits is the best way! Whole fruits contain fiber. High intake of fiber can keep you full for a long time, as fiber needs more time for digestion. On the other hand, you can drink smoothies, instead of juices. A smoothie is the healthiest and easiest meal ever! You can have a smoothie as a snack, or as a post-workout meal that can help you lose weight and also promote faster muscle recovery.

Water lemon in the morning is the best juice for weight loss!

Yes, orange juice is great, as it’s high in vitamin C and other antioxidants. On the contrary, if want to lose weight you have to cut down calories. A better beverage for weight loss than orange juice is lemon water.

Most noteworthy, lemon water is pretty low in calories. It contains only 10 calories! On the other hand, lemon water is a great source of vitamin C, antioxidants, and electrolytes. So, it’s good for weight loss. You can drink lemon water even at night to burn fat! More about losing weight with lemon water here.

Moreover, if you want to lose weight, you should burn more calories than those you consume. You should be in caloric deficit. Therefore, it’s vital to consume foods that are filling but low in calories, as well. For instance, great foods for losing weight are popcorn or cabbage.

Can orange juice make you gain weight?

An 8-oz glass of freshly squeezed orange juice contains 112 calories. Also, it has lots of sugars. Commercial juices have even more sugar and calories. So, if you drink more than 2 servings of orange juice in the evening, along with high calorie foods, you can gain weight. Limit your daily orange juice to 1 glass a day. Certainly, the best to time to drink it, in order, not to gain weight is in the morning!