Eat bananas to lose weight

Most weight loss menus deny the use of bananas, as it is considered that this fruit is not suitable for weight loss diets due to its high calorie content, but the existence of diets withbananas cast doubt on this claim. Who's wrong - those who promote banana weight loss, or those who oppose their use in slimming?

Is it possible to lose weight with bananas?

The reason why experts are hesitant about banana weight loss plans is the high calorie content of the main product: 100 g contains 89 kcal (according to some sources - 95 kcal), 21. 8 g carbohydrates and a large amount of sugar. The last parameter is why, according to nutritionists, the banana diet is not the best choice for those who want to lose weight in a quality way. Against the backdrop of its own high sugar content, this fruit stimulates an insulin spike, which then induces renewed hunger. However:

• if the diet involves a day of fasting, weight will be lost due to a sharp decrease in daily calories;
• Bananas like the rest of the plant foods, when included in the diet alone, help to cleanse the body, also help with weight loss, but they will not improve the quality of the body.

Useful properties and composition of the fruit

The entire group of plants, even with a significant calorie content and natural sugar content, has a large number of valuable qualities. So, bananas can be called champs in terms of potassium content, an important mineral for the heart: just eat 1 fruit, you can easily supplement the ratio of potassium, because 100 g of ripe pulp contains 358 mgthis element. Minerals include:

• calcium;
• phosphorus;
• iron;
• magnesium (indirectly helps metabolism).

Bananas are an excellent source of energy, partly due to their high glycemic index (above 70) and high starch content. The latter makes it a good product for people suffering from poor functioning of the gastrointestinal tract, gastritis, diarrhea, however, a harsh banana diet should not be used for thosesuch problem.

banana diet

The author of such an unusual body shaping technique is British nutritionist Jane Griffin, one of the first to talk about how to use bananas for weight loss - they were previously considered an anti-inflammatory product. Diet. The system is soft, but you can stick to its rules for no more than a week. The estimated weight loss is 6 kg, but the exact number can only be determined by clarifying the initial parameters. The electrical system has several important points:

• The day before need to prepare: only drink mineral water without gas and green tea, do not eat fatty, fried food.
• All plant foods should be eaten fresh whenever possible.
• The menu cannot combine bananas with cereals: oatmeal will have to be eaten separately, at another meal.

User manual

Most people think that a diet designed to get in shape is the enemy of health, but a banana can even help. This is explained not only by the high content of precious vitamins and minerals in this fruit, but also by its high starch content, which helps relieve stomach upset and soothe the intestinal tract. There is a list of diseases that such a menu will in a short time cure:

• hypoglycemia (low blood sugar, which can be manifested by seizures);
• chronic stomach problems - gastritis, gastritis;
• diseases of the liver and urinary system;
• violations in the work of the biliary tract;
• circulatory problems.

What You Can And Can't Eat On The Diet

Any weight loss program is built primarily on reducing your daily calorie intake, so if you create a menu, there can't be a product that is "heavy" in terms of calorie content and carbohydrate percentage. there. Some varieties from the yogurt and yogurt group, other fruits or vegetables are added to the main fruit. Do not exclude the use of whole grain bread, so as not to forget about complex carbohydrates. Compulsory waiver:

• sugar source (meaning not fruit, but factory-produced sweets);
• fried food;
• fatty foods;
• meat and fish (some servings, if long, allow a very small portion);
• sour and salty dishes.

What fruit to choose to lose weight?

Experts continue to debate the degree of ripeness of the main product of the banana diet: some nutritionists recommend eating green fruits (more precisely, those that have already begun to turn yellow). , as they contain less sugar and pectin, and the fiber in the thick pulp. is coarser. However, the ratio of starch is dangerous for the number, ripeness is inversely proportional: the softer the fruit, the less this substance. Unripe fruit can have a glycemic index in the range of 42 units, so it's a priority in the diet. Banana cake is definitely not in touch.

How to lose weight with bananas in 3 days

A short and simple technique that helps to lose 2-3 kg of excess weight is to use fresh bananas, green apples and cucumbers. The following foods are diuretics and are known for their cleansing properties, so you should also lose weight and detox by the end of the week. Do not forget about clean water: 1, 8-2 liters of water must be drunk daily. The three-day diet will be formulated as follows:

• breakfast - 2 bananas;
• snack - apple;
• lunch - bananas and apples;
• dinner - cucumber.

Banana diet for 7 days

For those who do not mind the difficulty, the weekly plan is suitable, there is no obvious variety in the menu. For a day, 1 kg of fresh fruit is allocated (this figure is up to 950 kcal), 2-2. 5 liters of purified water, 0. 5 liters of green tea and mineral water. Only breakfast will be presented changing daily:

1. 3 boiled quail eggs.
2. 2 oranges.
3. 2 boiled eggs.
4. Pomelo. If you seem hungry during the day, you can eat 300 ml of vegetable broth (without potatoes) in the afternoon.
5. 3 boiled quail eggs.
6. 2 oranges.
7. 2 boiled eggs.

The vegetarian Day

If you are not ready to memorize the complicated plans of banana weight loss methods, but you want to start the weight loss process, just try to just sit with this fruit for a day. The meaning of this technique lies in the refusal of all other products: per day you can eat 1 kg of fruit (no more than 950 kcal), dividing this mass into 6-8 meals with an interval equal totogether. In addition, remember to drink a lot, mainly clean warm water, in addition, it is also allowed to drink green tea and mineral water. Some nutritionists allow the addition of lactose-free skim milk to the diet - up to 0. 5 liters.

Types of simple diets

There are many options for a banana diet that do not involve a large number of foods in the diet, but mainly experts recommend combining the main fruit with milk, kefir or cheese. Such plans are the most effective and relatively satisfying, since protein is added to the starch. The more nutritious foods on the menu (fish and meat, cheese, hard-boiled eggs), the more likely you are to stick with your chosen food system, but most menu choices require you to sit on them. more than a week to no. to harm your health.

Milk banana

There are 2 versions of this technique, differing in their degree of stiffness. Softer is designed for 5 days, but can be reduced to 3 days. About 500 g is lost per day, but if you are overweight, a person may notice a loss of 800 g. Basic rules:

• For a day, you drink 350 g of fruit (3 pcs) and 600 ml of lactose-free milk with minimal fat content (0. 5%).
• You can drink clean water in any amount.
• You need to eat 4 times a day.
• Last meal ordered at 18: 00.

In the strict version of the banana milk diet, designed for 10 days, the menu is almost the same, and the general rules of diet and water intake are similar. However, the percentage of milk increases to 1 liter per day, and if necessary, you can replace it with low-fat kefir or drinking yogurt, without additives. However, the latter is allowed only 0. 5 liters. Fruit of the 10-day diet is eaten in the amount of 4 pieces. (about 450 g) per day.

Banana cheese for weight loss

The strict 4-day weight loss method, which proposes alternating days of bananas and cottage cheese, is suitable for those who do not like to go hungry during weight loss. With its effectiveness, it has eclipsed the rest of this single fruit diet, as the body is not starved for protein. You can lose 4-5 kg in 4 days, while remaining as effective as possible. The menu is built like this:

• Banana-free days: banana + milk (glass) in the morning, banana + egg (boiled) in the afternoon, banana + chicken (breast, 150 g, boiled) in the evening.
• Even day or small cheese: mix cheese + grapefruit in the morning (100 g), cheese + apple in the afternoon (200 g), evening is the same as morning. Cheese sticks 5% fat.

Japanese

This method from Asia is not entirely suitable for single-diet diets as it allows the use of third-party products, requiring you to follow a single rule - eat 1-2 raw bananasevery morning. After 3-4 hours, you can have a full lunch, then make an afternoon snack and dinner. After 20 hours, nothing but water was put in the mouth. The diet lasts a week. During the day, give preference to soft foods:

• cereals on the water (dairy products are prohibited);
• stewed/steamed vegetables.

Kefir-banana

A simple alternative to the banana-milk diet could be a low-fat kefir-based diet and unprocessed fruit. The latter was sold in quantities of 6 units. per day, it will be about 700 g (you should not gain more than 700 kcal), and you can drink a whole liter of kefir - it will be 400 kcal. So your daily calorie intake will not be too low, so the damage to the body will be minimal. The banana-kefir method can be observed for up to 5 days.

Diet recipes

There are so many ways to use banana pulp in cooking - it's included in dough, it's used for fruit stews, salads, cocktails (smoothies), cold desserts. However, when it comes to weight loss, most of these recipes are forbidden: nutritionists recommend using this fruit mainly fresh, in protein shakes or light salads.

Fruit salad with apples and yogurt

• Servings: 1 person.
• Calorie content of the dish: 239 kcal.

With a single fruit diet, salad became the main dish, they were constantly trying to find different combinations of products together. Almost any fruit can be added to the banana base (the exceptions are grapes and sugary persimmons, as they are undesirable during the diet), but eating with apples is considered useful. best. As a kind of clothing - natural yogurt.

Ingredient:

• banana - 120 g;
• green apple - 200 g;
• natural yogurt - 30 ml;
• strawberries - 50 g.

Cooking method:

1. Cut the peeled apple into cubes, do the same with the banana pulp.
2. Cut strawberries into quarters and halves very small.
3. Arrange salad ingredients in bowls in layers, placing yogurt in between them.

Banana cocktail with kefir and cinnamon

• Servings: 1 person.
• Calorie content of the dish: 264 kcal.

If you are looking for delicious and non-dangerous recipes, you need to try a delicious cocktail. It includes kefir (choose 2-3 days old - not the freshest), or skim milk, lactose-free, with a dash of cinnamon and banana puree. If desired, you can add a few fresh strawberries here, and for sweetness, take a teaspoon of honey.

Ingredient:

• banana - 120 g;
• kefir - 200 ml;
• honey - 1 tsp;
• cinnamon - 1 teaspoon

Cooking method:

1. Use a blender to puree the bananas (turn on high speed for one minute).
2. Mix with a glass of kefir in the same place, add honey and cinnamon. Hit for another 20 seconds.

grilled banana

• Servings: 2 people.
• Calorie content of the dish: 357 kcal.

The simplest banana dish for light weight loss, very suitable for breakfast or dessert without being too dangerous for the body, is grilled fruit sprinkled with yogurt and lemon juice. You can add egg whites and even a little skim milk to them: it will leave you more satisfied. Beat this mixture with a blender, you will have a delicious casserole that can be used as a baby food.

Ingredient:

• banana - 240 g;
• cottage cheese - 50 g;
• lemon - 1/2 pcs;
• egg white - 20 g;
• natural yogurt - 50 g;
• cinnamon - 1/2 teaspoon

Cooking method:

1. Place sliced fruit in the bottom of the ceramic pan (take 2 - easier to divide).
2. Drizzle with lemon juice.
3. Whip protein with yoghurt and cheese (preferably in pellet form), cover with banana.
4. Sprinkle with cinnamon, bake for 15 minutes at 200 degrees.

How to get out of the diet

The banana method of weight loss is classified as rigid, therefore, in order to consolidate the results and prevent malfunctions in the digestive tract, it must be done properly. Firstly, in terms of duration, it should correspond to the duration of the diet: if you lose weight in 4 days, you will slowly and gradually introduce familiar foods in exactly the same amount. . The exit algorithm looks like this:

1. The first stage is the addition of unsweetened vegetables and fruits that are not used in the diet. Increase daily calorie intake by only 100-200 kcal.
2. The second stage is returning to a grain-based diet with water or milk, but without additives. Oatmeal, rice, buckwheat are desirable.
3. The third phase is to include small amounts (up to 150 g per day) of lean meat, fish or seafood in the diet.
4. The final stage is to supplement the menu with whole grain bread, cheese, yogurt products, pasta but in turn: 1 day - 1 food group.

Contraindications and side effects

There are no variants of the unloaded banana and even milder regimens can be used by people with diabetes due to the high glycemic index of the main product. A similar recommendation is given in the case of an individual intolerance to the main fruit and the appearance of allergic reactions. During weight loss, nausea, asthenia are not excluded. Some experts note that there is no single banana diet that can be prescribed for:

• liver failure;
• problems with the biliary tract;
• serious diseases of the gastrointestinal tract;
• thrombophlebitis, high blood clotting rate;
• ischemic heart disease;
• diarrhea (if combined with milk).