Can you eat tangerines when losing weight and how do they affect the fight against excess weight

Tangerines contain many beneficial nutrients for the body, but they also contain sugars and organic acids that increase stomach acidity. For this reason, when consuming these fruits as part of a diet, several important nuances should be considered.

Can you eat tangerines while losing weight, and if so, in what quantities? Read on to find out.

Can You Eat Tangerines on a Diet?

Nutritionists' opinions on this matter vary. Some believe that citrus fruits contribute to weight gain, while others hold the opposite view. However, the health benefits of this fruit, even during strict diets, have been scientifically proven.

Several arguments in favour:

1. The citrus aroma positively affects mood, helping individuals cope with strict dietary restrictions.
2. The natural sugars in tangerines help curb cravings for unhealthy sweets and desserts.
3. The vitamins in tangerines help prevent deficiencies often caused by restrictive diets.

Citrus fruits can be consumed while dieting, but only within daily limits and if no contraindications exist.

Can You Gain Weight from Tangerines?

Tangerines are low in calories, so weight gain from them is unlikely. However, they contain significant amounts of sugar, which can increase appetite. After a few slices, people often crave something more substantial and calorie-dense. Therefore, it's best to limit intake to 2–3 tangerines per day, preferably in the first half of the day.

Note: Excessive consumption of sweet citrus fruits may lead to stomach issues.

Nutritional Composition and Health Benefits

Tangerines are rich in vitamins and minerals, including:

• Magnesium, potassium, calcium — strengthen bones and hair.
• Nobiletin — a flavonoid that protects internal organs from obesity, improves metabolism, enhances memory, and helps regulate blood sugar.
• Vitamin C (44% of the daily requirement) — strengthens the immune system and increases resistance to infections.
• Pectins, essential oils, mineral salts — aid in fat metabolism.
• Vitamin A — supports vision and hormone production.
• Vitamin B4 (choline) — helps repair liver cells damaged by medications.
• Vitamin P (bioflavonoids) — strengthens capillaries and blood vessels.
• Vitamin D — improves nutrient absorption and metabolism.

Benefits of tangerines:

1. In moderation (and not on an empty stomach), they aid digestion and support weight loss due to their high ascorbic acid content.
2. Natural tangerine juice increases stomach acidity, improving digestion.
3. A balanced vitamin profile strengthens muscles, blood vessels, and eyesight.
4. Tangerines have anti-inflammatory properties.
5. They support mental health, reducing stress and improving mood.
6. The fruit helps maintain skin hydration, slowing ageing.

Calories and Macronutrients

The average calorie content is 38 kcal per 100 g. Macronutrient breakdown:

• Protein — 0.8 g
• Carbohydrates — 7.5 g
• Fat — 0.2 g

Can You Eat Tangerines at Night?

One tangerine won’t cause harm. However, the fruit contains simple sugars that may stimulate appetite and, in excess, contribute to fat storage. Nutritionists recommend avoiding tangerines at night. Instead, plan meals to exclude simple carbs in the evening.

On an Empty Stomach

Regardless of digestive health, eating citrus on an empty stomach is not advisable. Tangerines increase acidity and may irritate the stomach lining, potentially causing discomfort.

People with gastrointestinal conditions should avoid them entirely before meals.

Selection and Storage

Suppliers sometimes treat fruits to maintain freshness. To choose healthy tangerines:

1. Avoid fruits with a white coating or stickiness — these may have been treated with ethylene, a toxic preservative.
2. Overly shiny skin may indicate fungicide use. Naturally, tangerines have slightly rough, matte skin.
3. Discard fruits with mould or rot — they may harbour harmful bacteria.

A strong citrus aroma is a good indicator of quality.

Storage duration depends on variety. For example, Clementines last longer than Spanish or Turkish tangerines.

Note: Moroccan and Italian tangerines tend to be sweeter with matte skin, while Spanish varieties are larger and glossier.

Clementines are among the safest and longest-lasting options.

Store at +2…+6°C with 80–90% humidity. Keep them in the fridge’s fruit compartment, separated from other produce. Avoid plastic bags — use paper-lined containers instead.

How to Include Tangerines in a Weight Loss Plan

For best results, consume them fresh. Pair with lean proteins or other fruits to enhance fat burning.

Avoid processed forms (juices, jams) as they often contain added sugars.

Daily Intake

For a tangerine-focused diet, limit intake to 1 kg per day. In a balanced diet, 3–4 fruits daily is sufficient.

Tangerine Recipes for Weight Loss

Here are some simple, diet-friendly recipes.

Fruit Salad with Tangerines

A quick and light option.

• 1 apple
• 1 tangerine
• 1 orange
• Natural yoghurt for dressing

Mix ingredients and drizzle with yoghurt.

Tangerine Cottage Cheese Bake

A satisfying yet light dish.

• 300 g low-fat cottage cheese
• 1 egg
• 1 tbsp yoghurt
• 2 tsp baking powder
• 2 tbsp semolina
• 400 g tangerines

Combine ingredients and let sit for 30 minutes. Peel and chop tangerines, then fold into the mixture. Bake at 180°C for 40 minutes.

Tangerine-Based Diets

Here are some tangerine diet variations.

Sample Menus

Strict versions involve eating only tangerines for a few days. Milder plans combine them with lean proteins and vegetables.

7-day tangerine diet plan:

Day 1

Breakfast: 2 boiled eggs, 1 slice lean ham.

Lunch: 150 g grilled chicken breast, cabbage salad.

Dinner: Cucumber, tomato, and bell pepper salad with lemon dressing.

Day 2

Breakfast: Muesli with raisins.

Lunch: Broccoli soup, 150 g steamed fish.

Dinner: Vegetable salad, 1 boiled egg.

Day 3

Breakfast: Steamed omelette, tomato.

Lunch: Green soup, 150 g turkey stew.

Dinner: Low-fat cottage cheese with yoghurt.

Day 4

Breakfast: Buckwheat porridge.

Lunch: Celery soup, 150 g baked fish.

Dinner: Cottage cheese bake.

Day 5

Breakfast: Fruit salad.

Lunch: Vegetable soup, turkey patties.

Dinner: Buckwheat.

Day 6

Breakfast: Cottage cheese with yoghurt.

Lunch: Steamed vegetables, chicken breast.

Dinner: Buckwheat bake.

Day 7

Breakfast: Oatmeal with dried fruit.

Lunch: 250 g oven-baked fish with vegetables.

Dinner: Vegetable salad.

Snack on 1–2 tangerines twice daily. Drink at least 1.5 L of water and unsweetened green tea.

Alternative 2-week plan:

• Breakfast: 1 tangerine, unsweetened green tea.
• Snack: 1 egg, 3 tangerines.
• Lunch: 100–150 g boiled chicken, 300 g sauerkraut, 1 tangerine.
• Dinner: 200 g steamed fish, vegetable soup, 1 tangerine.

Duration Options

A 3-day tangerine cleanse may result in losing up to 4 kg. Only tangerines and water are allowed. For variety, make juices or sorbets.

The 7-day version includes lean meats, fish, eggs, and dairy for a balanced approach. Consume 2–3 tangerines per meal.

Tangerine Detox Day

If a full diet isn’t feasible, try a weekly detox day. Avoid salty, fatty, and processed foods. Include tangerines alongside light meals and drink 1.5 L of water.

Conclusion

Tangerines are an excellent addition to a weight-loss plan. Packed with nutrients and naturally sweet, they help satisfy cravings while supporting health.