It is 4 oranges, and yes. You can do 4 oranges, 2 grapefruits, or 1/2 canteloupe. You can do either T.O. or F.F., whichever one you are most likely to stay on. F.F. is what you did when you first started the plan........lean meats, raw green veggies and juice or fruit. I usually lose 3-4 lbs......but everyone varies. Good luck.