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Banana weight loss diet

Most weight loss menus deny the use of bananas in themselves, because it is considered that this fruit is not suitable for a weight loss diet due to its high calorie content, but the existence of a banana diet casts doubt on this claim. Who is wrong - people who offer weight loss bananas or opponents of their use in the process of creating a slim body?

Is it possible to lose weight on bananas

The reason why experts are hesitant about banana weight loss schemes 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 choice for those who want to lose weight well. Against the background of its own large amount of sugar, this fruit causes a jump in insulin, which then causes a new attack of hunger. However:

  • if the diet includes a day of fasting, weight will be lost due to a strong reduction in daily calories;
  • bananas, as well as other plant foods, when introduced into a mono-diet, help cleanse the body, which also leads to weight loss, but will not improve the quality of the body.

Useful properties and composition of the fruit

The whole plant group, even with a significant content of calories and natural sugar content, has a large number of valuable qualities. So, bananas can be called champions in the content of potassium, an important mineral for the heart: if you eat only 1 fruit, you can easily make up for the amount of potassium, because 100 g of ripe pulp contains 358 mg of this element. Minerals include:

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

Banana is an excellent source of energy, partly due to its high glycemic index (above 70) and high starch levels. The latter makes it a good product for people who suffer from poor functioning of the gastrointestinal tract, gastritis, diarrhea, however, taking a difficult banana weight loss scheme for such problems is not allowed.

bananas for weight loss

banana diet

The authorship of such an unusual body shaping technique is attributed to the British nutritionist Jane Griffin, who was among the first to say how to use banana fruits for weight loss - they were previously considered an anti-diet product. The system is soft, but you can follow its rules for no longer than a week. The estimated weight loss is 6 kg, but the exact number can only be determined by clarifying the initial parameters. The power system has several important points:

  • The day before that you need to prepare: drink only still mineral water and green tea, do not eat fatty and fried foods.
  • All plant foods should be eaten fresh whenever possible.
  • Bananas and cereals cannot be combined on the menu: oatmeal will have to be eaten separately, in the second meal.

Indications for use

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

  • hypoglycaemia (low blood sugar, may be manifested by seizures);
  • chronic stomach problems - gastritis, gastroduodenitis;
  • liver and urinary tract diseases;
  • violations of the biliary tract;
  • circulation problems.

What you can and can't eat on a diet

Any weight loss scheme is built primarily on reducing daily calorie intake, so if you create a menu, there can be no "heavy" products in terms of calorie content and carbohydrate content in it. Some categories from the dairy and sour-milk group, other fruits or vegetables are added to the main fruit. The use of whole grain bread is not excluded, so as not to forget the complex carbohydrates. Mandatory waiver:

  • sources of sugar (not fruit, but factory-made sweets);
  • fried foods;
  • high-fat food;
  • meat and fish (some diets, if long, allow very small portions);
  • sour and salty foods.

Which fruits to choose for weight loss

Experts are still debating the degree of maturity of the main banana diet product: some nutritionists recommend eating green fruit (more precisely, the one that has started to turn yellow), because it contains less sugar and pectin, and fiber in a thick pulp. is rougher. However, the percentage of starch that is dangerous for the figure, the degree of maturity is inversely proportional: the softer the fruit, the less of this substance in it. Unripe fruits can have a glycemic index in the range of 42 units, so it is desirable on a diet. Banana chips should definitely not be touched.

green bananas for weight loss

How to lose weight on bananas in 3 days

A short and simple technique that helps to lose 2-3 kg of extra pounds involves the use of fresh thick bananas, green apples and cucumbers. These other foods are diuretic and known for their cleansing properties, so you lose weight and detox during the weekend. Do not forget about clean water: 1, 8-2 liters must be drunk daily. The three-day diet will be built like this:

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

Banana diet 7 days

For those who are not afraid of difficulties, a weekly scheme is suitable, devoid of obvious diversity in the menu. For the day is allocated 1 kg of fresh fruit (up to 950 kcal), 2-2, 5 liters of pure water, 0, 5 liters of green tea and mineral water. Only the breakfast that will be presented changes daily:

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

Fasting day

If you are not ready to remember the complex schemes of banana methods for weight loss, but want to start the weight loss process, try just one day to sit on this fruit. The meaning of the technique lies in the rejection of all other products: you can eat 1 kg of fruit per day (this is not more than 950 kcal), dividing this amount into 6-8 meals at equal intervals. In addition, be sure to drink plenty, mostly clean hot water, but green tea and mineral water are also allowed. Some nutritionists allow the addition of lactose-free skim milk to the diet - up to 0, 5 liters.

Varieties of mono-diet

There are many options for a banana diet that does not include a large number of foods in the diet, but mostly experts advise combining the main fruit with milk, kefir or cottage cheese. Such schemes are the most efficient and relatively satisfactory, because proteins are added to starch. The more nutritious foods on the menu (cooked fish and meat, fresh cheese, boiled eggs), the longer you can stick to your chosen diet, but most mono options require you to sit on them for no longer than a week so as not to harm your health.

Milk banana

There are 2 versions of this technique, which differ in the degree of their rigidity. The software is designed for 5 days, but can be reduced to 3 days. You lose about 500 g a day, but if you are overweight, a person may notice a loss of 800 g. Basic rules:

  • Take 350 g of fruit (3 pcs. ) And 600 ml of lactose-free milk with a minimum (0. 5%) fat content per day.
  • You can drink clean water in any quantity.
  • You need to eat 4 times a day.
  • The last meal is mandatory at 18: 00.

In the strict version of the banana-milk diet, which is scheduled for 10 days, the menu is almost the same, and the general rules of diet and water regime 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 yogurt to drink, without additives. However, the latter is allowed only 0, 5 liters. Fruits with a diet of 10 days are eaten in the amount of 4 pieces. (about 450 g) per day.

bananas and weight loss milk

Fresh cheese with banana for weight loss

The four-day strict weight loss method, which suggests changing the day of bananas and fresh cheese, is suitable for those who do not like to starve during weight loss. With its effectiveness, it overshadowed other mono-diets on this fruit, because the body does not suffer from a lack of protein. You can lose 4-5 kg in 4 days, while maintaining your efficiency as much as possible. The menu is made like this:

  • Odd or banana days: in the morning banana + milk (glass), in the afternoon banana + egg (cook), in the evening banana + chicken (chest, 150 g, boil).
  • Steamy or fresh days: fresh cheese + grapefruit in the morning (100 g), fresh cheese + apples in the afternoon (200 g), a similar morning in the evening. Fresh cheese 5% fat.

Japanese

The method, which came from Asia, does not correspond to the mono-diet format, because it allows the use of third-party products, requiring you to adhere to a single rule - eat 1-2 raw bananas every morning. After 3-4 hours you can have a full lunch and then make an afternoon snack and dinner. After 20 hours, nothing but water is taken into the mouth. The diet lasts for a week. During the day, preference is given to soft foods:

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

Kefir-banana

A simple substitute for a milk-banana diet can be a low-fat kefir-based diet and non-thermally processed fruits. The latter are consumed in the 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 whole liter of kefir - it will be 400 kcal. This way your daily calorie intake will not be too low and your body will suffer minimally. The banana-kefir method can be observed for up to 5 days.

Diet recipes

Banana pulp can be used in cooking in many ways - it is included in the dough, it is used for fruit pans, salads, cocktails (smoothies), cold desserts. However, most of these recipes are forbidden for weight loss: nutritionists advise that this fruit be used mostly fresh, in protein shakes or light salads.

Fruit salad with apples and yogurt

  • Servings: 1 person.
  • Caloric content of food: 239 kcal.

Along with fruit mono-diets, salads are becoming the main dish, for which they are constantly trying to choose the most diverse combinations of products from each other. Almost any fruit can be added to the banana base (with the exception of candied grapes and dates, because they are undesirable during the diet), but the tandem with apples is considered the most useful. As a topping - natural yogurt.

Ingredients:

  • 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 very small berries in half.
  3. Arrange the salad ingredients in a bowl in layers, put yogurt between them.
banana fruit salad for weight loss

Banana cocktail with kefir and cinnamon

  • Servings: 1 person.
  • Caloric content of food: 264 kcal.

If you are looking for delicious and safe recipes, you must try a delicious cocktail. It consists of kefir (choose the one that has been left for 2-3 days - not the freshest), or skim milk that does not contain lactose, a pinch of cinnamon and banana puree. If you wish, you can add a couple of fresh strawberries here, and take a teaspoon of honey for sweetness.

Ingredients:

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

Cooking method:

  1. Using a blender, make banana puree (spin at high speed for a minute).
  2. In the same place mix with a glass of kefir, add honey and cinnamon. Stir for another 20 seconds.

baked bananas

  • Portions: 2 people.
  • Caloric content of dishes: 357 kcal.

The simplest banana dish for light weight loss, which is perfect for breakfast or as a dessert that is not too dangerous for the figure, are baked fruits sprinkled with yogurt and lemon juice. You can add egg whites and even a little skim milk: it will turn out even more satisfying. Whisk this mixture with a blender, you get a delicious pan that can be recommended for baby food.

Ingredients:

  • bananas - 240 g;
  • cottage cheese - 50 g;
  • lemon - 1/2 pc. ;
  • egg white - 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 portions).
  2. Sprinkle with lemon juice.
  3. Whisk the proteins with yogurt and cottage cheese (preferably in the form of briquettes), cover with a layer of bananas.
  4. Sprinkle with cinnamon, bake for 15 minutes at 200 degrees.
baked bananas for weight loss

How to get out of the diet

Banana weight loss schemes are classified as rigid, therefore, in order to consolidate the result and prevent malfunctions in the gastrointestinal tract, it is necessary to make the right way out. First, in terms of duration, it must correspond to the duration of the diet itself: if you have lost 4 days, you will slowly introduce familiar foods for exactly the same amount. The output algorithm looks like this:

  1. The first stage is the addition of vegetables and unsweetened fruits that were not used during the diet. Increase daily calorie intake by only 100-200 kcal.
  2. The second phase is to return to the diet of cereals with water or milk, but without additives. Oatmeal, rice, buckwheat are preferred.
  3. The third phase is the use of a small amount (up to 150 g per day) of lean meat, fish or seafood in the diet.
  4. The last stage is the addition to the menu of whole grain bread, cheese, yogurt, pasta, but in order: 1 day - 1 group of foods.

Contraindications and side effects

In people who suffer from diabetes due to the high glycemic index of the main product, no variants of banana relief can be used, not even milder regimens. A similar recommendation is given in the case of individual intolerance to the main fruit and the occurrence of allergic reactions. Nausea and weakness are not excluded during weight loss. Some experts note that the banana diet cannot be prescribed for:

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