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Banana diet for weight loss

Most weight loss menus deny the use of bananas in it, as it is considered that this fruit is not suitable for weight loss diet due to its high calorie content, but the existence of banana diet raises doubts about this statement. Who is wrong - people who offer to lose weight with bananas, or opponents of its use in the process of creating a slim body?

Is it possible to lose weight on bananas

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

  • if the diet involves fasting days, weight will be lost due to a strong decrease in daily calories;
  • Bananas, like other plant foods, when included in a mono-diet, help cleanse the body, which also leads to weight loss, but it will not improve the quality of the body.

Useful properties and composition of fruits

The whole group of plants, even with their large calorie content and natural sugar content, has a large number of valuable qualities. So bananas can be called a champion in the content of potassium, an essential mineral for the heart: by eating only 1 fruit, you can easily increase the rate of potassium, because 100 g of ripe pulp contains 358 mg of this element. Minerals include:

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

Bananas are an excellent source of energy, in part due to their high glycemic index (over 70) and high starch levels. The latter makes it a good product for people with dysfunction of the gastrointestinal tract, gastritis, diarrhea, however, taking a difficult banana weight loss scheme for such problems is not allowed.

bananas to lose weight

banana diet

The author of the incredible body -shaping technique is linked to British nutritionist Jane Griffin, who was one of the first to tell how to use bananas for weight loss - previously considered an anti -diet product. The system is gentle, but you can follow the rules in no more than a week. The estimated weight loss is 6 kg, but the exact figure can only be determined by explaining the initial parameters. The power system has several important things:

  • The day before, you need to prepare: only drink mineral water without gas and green tea, do not eat fatty foods and fried foods.
  • All plant foods should be eaten fresh when possible.
  • The menu should not combine bananas with cereals: oatmeal should be eaten separately, in other dishes.

Instructions for use

Most people consider a diet designed to build figure as an enemy of health, but bananas can also be useful. This is explained not only by the large amount of valuable vitamins and minerals in this fruit, but also by the high level of starch, which reduces discomfort in the stomach and soothes the intestines. There is a list of diseases for which such a menu for a short time will be curative:

  • hypoglycemia (low sugar, may be manifested by seizures);
  • chronic stomach problems - gastritis, gastroduodenitis;
  • liver and urinary system diseases;
  • violations in the work of the bile ducts;
  • circulatory problems.

What you can and cannot eat during the diet

Any weight loss scheme is built primarily to reduce daily calorie intake, therefore, if you make a menu, there should be no "heavy" product in terms of calorie content and proportion of carbohydrates in it. Several categories from the dairy and sour milk groups, other fruits or vegetables are added to the main fruit. It is not excluded the use of whole grain breads, so as not to forget about complex carbohydrates at all. Mandatory waiver:

  • sugar sources (meaning not fruits, but factory-made sweets);
  • fried food;
  • fatty foods;
  • meat and fish (some diets, if they are long, allow very small portions);
  • orange and spicy dishes.

What fruit to choose for weight loss

Experts continue to argue about the level of maturity of the main products of the banana diet: some nutritionists recommend eating green fruits (more precisely, fruits that have begun to turn yellow), because they contain less sugar and pectin, and fiber in dense pulp. is rougher. However, the percentage of starch that is harmful to the figure, the degree of maturity is inversely proportional: the softer the fruit, the less this substance in it. Unripe fruit can have a glycemic index in the range of 42 units, so it is better for the diet. Banana chips are definitely untouchable.

green bananas for weight loss

How to lose weight on bananas in 3 days

A simple and easy technique that helps reduce 2-3 kg of excess weight involves the use of fresh bananas, green apples and cucumbers. The last meal is a diuretic and is known for its cleansing properties, as well as your weight loss and detox on the weekends. Do not forget about clean water: 1. 8-2 liters must be drunk daily. The three -day diet will be constructed like this:

  • breakfast - 2 bananas;
  • snacks - apples;
  • lunch - bananas and apples;
  • dinner - cucumbers.

Banana diet for 7 days

For those who are not afraid of difficulties, a weekly scheme is ideal, with no obvious variations in the menu. For a day, 1 kg of fresh fruit is allocated (this is up to 950 kcal), 2-2. 5 liters of pure water, 0. 5 liters of green tea and mineral water. Only breakfast to be served changes daily:

  1. 3 boiled quail eggs.
  2. 2 orange seeds.
  3. 2 boiled chicken eggs.
  4. grapefruit. If the day looks hungry, you can eat 300 ml of vegetable soup (without potatoes) in the afternoon.
  5. 3 boiled quail eggs.
  6. 2 orange seeds.
  7. 2 boiled chicken eggs.

Fasting day

If you are not ready to memorize the complex scheme of banana methods for weight loss, but you want to start the process of losing weight, try sitting just on this fruit for a day. The meaning of this technique lies in the rejection of all other products: every day you can eat 1 kg of fruit (this is not more than 950 kcal), breaking this amount into 6-8 servings at regular intervals. In addition, make sure you drink plenty, mostly clean warm water, but green tea and mineral water are also allowed. Some nutritionists allow adding skim milk without lactose into the diet - up to 0. 5 liters.

Variety of mono-diet

There are many options for a banana diet that do not involve large amounts of food in the diet, but most experts advise combining the main fruit with milk, kefir or cottage cheese. Such a scheme is the most effective and quite satisfactory, because protein is added to the starch. The more nutritious foods on the menu (fish and boiled meat, cottage cheese, boiled eggs), the longer you can stick to the chosen food system, but most mono options require you to sit on it no more than a week so as not to endanger your health.

milk bananas

There are 2 versions of this technique, which differ in their level of rigidity. The 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, one may notice a loss of 800 g. Basic rules:

  • For a day, you take 350 g of fruit (3 pcs. ) And 600 ml of lactose -free milk with a minimum fat content (0. 5%).
  • You can drink clean water in any amount.
  • You need to eat 4 times a day.
  • The last meal is required 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 for eating and water regimens are similar. However, the proportion of milk increases to 1 liter per day, and if necessary, you can take a substitute for low -fat kefir or drink yogurt, without additives. However, the latter is allowed only 0. 5 liters. Fruits with a diet for 10 days are eaten in a total of 4 pieces. (about 450 g) per day.

bananas and milk for weight loss

Cottage cheese with bananas for weight loss

The four -day strict weight loss method, which suggests alternating banana and cottage cheese days, is ideal for those who don’t like to starve during weight loss. With its effectiveness, it overshadows the entire mono-diet on this fruit, because the body is not deficient in protein. You can lose 4-5 kg in 4 days, while maintaining your efficiency as much as possible. The menu is built like this:

  • Odd day or banana: banana + milk (glass) in the morning, banana + egg (boiled) in the afternoon, banana + chicken (breast, 150 g, boiled) in the evening.
  • Even or cottage cheese day: in the morning cottage cheese + grapefruit (100 g), in the evening cottage cheese + apple (200 g), the evening is similar to the morning. Cottage cheese 5% fat.

Japan

The method, which comes from Asia, is not very suitable for the mono-diet format, as it allows the use of third-party products, which require you to follow one rule-eat 1-2 raw bananas every morning. After 3-4 hours, you can have a full lunch, then make afternoon snacks and dinner. After 20 hours, nothing but water is put in the mouth. The diet lasted a week. During the day, priority is given to soft foods:

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

Kefir-banana

An easy replacement for a milk-banana diet can be a diet based on low-fat kefir and non-heat processed fruits. The latter is eaten in an amount of 6 pcs. per day, which will be about 700 g (you should not get more than 700 kcal), and you can drink a liter of kefir - it will be 400 kcal. So your daily calorie intake will not be too low, so the body will suffer minimally. The banana-kefir method can be observed for up to 5 days.

Diet Recipes

There are many ways to use banana pulp in cooking - it is put into dough, it is used for fruit casserole, salads, cocktails (smoothies), cold desserts. However, when losing weight, most of these recipes are prohibited: nutritionists advise using this fruit mostly fresh, in protein shakes or light salads.

Fruit salad with apples and yogurt

  • Meals: 1 person.
  • Calorie content of the meal: 239 kcal.

With a fruit mono-diet, salads become the main course, for which they always try to choose the most different product combinations from each other. Almost all fruits can be added to a banana base (the exceptions are sweet grapes and persimmons, as they are undesirable during the diet), but tandem with apples is considered the most useful. As a wrap - natural yogurt.

Ingredients:

  • bananas - 120 g;
  • green apples - 200 g;
  • natural yogurt - 30 ml;
  • strawberries - 50 g.

Cooking method:

  1. Cut the peeled apples into cubes, do the same with the banana pulp.
  2. Cut the strawberries into four, and the very small berries in half.
  3. Place the salad ingredients in a bowl in layers, place the yogurt between them.
banana salad for weight loss

Banana cocktail with kefir and cinnamon

  • Meals: 1 person.
  • Calorie content of the meal: 264 kcal.

If you are looking for a delicious and non -threatening recipe, you should try a delicious cocktail. It consists of kefir (choose one that has stood for 2-3 days - not the freshest), or skim milk, which does not contain lactose, a pinch of cinnamon and banana puree. If desired, you can add some fresh strawberries here, and for a sweet taste, take a teaspoon of honey.

Ingredients:

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

Cooking method:

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

roasted bananas

  • Meals: 2 people.
  • Calorie content of the meal: 357 kcal.

The easiest banana dish for light weight loss, perfect for breakfast or as a dessert that isn’t too harmful for the figure, is baked fruit sprinkled with yogurt and lemon juice. You can add egg whites and even a little skim milk to them: it will be more satisfying. Beat this mixture with a blender, you get a delicious casserole that can be recommended for baby food.

Ingredients:

  • bananas - 240 g;
  • cottage cheese - 50 g;
  • lemon - 1/2 pc. ;
  • egg whites - 20 g;
  • natural yogurt - 50 g;
  • cinnamon - 1/2 tsp

Cooking method:

  1. Place the sliced fruit on the bottom of the ceramic mold (take 2 - it is easier to divide the parts).
  2. Sprinkle with lemon juice.
  3. Beat the protein with yogurt and cottage cheese (preferably in briquette format), cover with a layer of bananas.
  4. Sprinkle with cinnamon, bake for 15 minutes at a temperature of 200 degrees.
roasted bananas for weight loss

How to get out of the diet

Banana weight loss scheme is classified as rigid, therefore, to consolidate the results and prevent damage to the gastrointestinal tract, it is necessary to do the right way out. First, in terms of duration, it must correspond to the duration of the diet itself: if you lose weight for 4 days, you will slowly and gradually introduce regular foods for 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 during the diet. Increase daily calorie intake by 100-200 kcal only.
  2. The second stage is to return to a grain diet with water or milk, but without additives. Oatmeal, rice, buckwheat are desirable.
  3. The third stage is the consumption of small amounts (up to 150 g per day) of lean meat, fish or seafood in the diet.
  4. The last stage is the addition of the menu with whole grain breads, cheese, sour milk products, pasta, but the next: 1 day - 1 food group.

Contraindications and side effects

No banana unloading variant even a milder regimen can be used on individuals with diabetes due to the high glycemic index of the main product. The same recommendation is given in case of individual intolerance to the main fruit and the emergence of allergic reactions. During weight loss, nausea, weakness are not excluded. Some experts state that no banana diet can be prescribed for:

  • liver disease;
  • problems with the bile ducts;
  • disease exacerbates the gastrointestinal tract;
  • thrombophlebitis, high blood clotting rate;
  • ischemic heart disease;
  • diarrhea (if combined with milk).