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Banana diet for weight loss

Most slimming menus deny the use of bananas in them, as it is believed 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. this statement. Who is wrong: the people who offer to lose weight with bananas or the opponents of their use in the process of creating a slim body?

It is possible to lose weight with bananas

The reason why experts hesitate about banana slimming 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 in a quality way. 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, you will lose weight due to a sharp decrease in daily calories;
  • bananas, like the rest of plant foods, when introduced in mono diets, help cleanse the body, which also leads to weight loss, but will not improve the quality of the body.

Useful properties and composition of fruits

The whole plant group, despite having a considerable caloric content and a natural sugar content, has a large number of valuable qualities. So bananas can be defined as champions in the content of potassium, an important mineral for the heart: by eating only 1 fruit, you can easily replenish the level of potassium, since 100 g of ripe pulp contains 358 mg of this element. Minerals include:

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

Banana is an excellent source of energy, also thanks to its high glycemic index (above 70) and high levels of starch. The latter makes it a good product for people suffering from poor functioning of the gastrointestinal tract, gastritis, diarrhea, however, it is not allowed to take a banana weight loss program for such problems.

bananas for weight loss

banana diet

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

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

Indications for use

Most people think of diets designed to build a figure as the enemy of health, but a banana can also be beneficial. 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 stomach discomfort and soothes the intestines. There is a list of diseases in which such a menu for a short time will be curative:

  • hypoglycemia (low sugar content, may manifest as convulsions);
  • chronic stomach problems - gastritis, gastroduodenitis;
  • diseases of the liver and urinary system;
  • violations in the work of the biliary tract;
  • circulatory problems.

What you can and cannot eat on a diet

Any weight loss program is mainly based on reducing your daily calorie intake, so if you create a menu, there can be no "heavy" products in terms of calorie content and proportion of carbohydrates in it. To the main fruit are added some categories of the dairy group and sour milk, other fruit or vegetables. The use of wholemeal bread is not excluded, not to forget about complex carbohydrates at all. Mandatory exemption:

  • sources of sugar (which does not mean fruit, but factory-made sweets);
  • fried foods;
  • fat food;
  • meat and fish (some diets, if long, allow a very small portion);
  • pickled and salty dishes.

Which fruits to choose for weight loss

Experts continue to argue about the degree of maturity of the main product of the banana diet: some nutritionists recommend eating green fruits (more precisely, those that have begun to turn yellow), as they contain less sugar and pectin, and fiber in the dense pulp is coarser. . However, the percentage of starch that is dangerous for the figure, the degree of ripeness is inversely proportional: the softer the fruit, the less this substance contained in it. An unripe fruit can have a glycemic index in the range of 42 units, so it is preferable to diet. The banana fries are definitely not to be touched.

green bananas for weight loss

How to lose weight with bananas in 3 days

A short and simple technique that helps you lose 2-3 kg of excess weight involves the use of fresh, dense bananas, green apples and cucumbers. These latter foods are diuretic and known for their cleansing properties, so lose weight and detoxify over the weekend. Do not forget about clean water: 1. 8-2 liters must be drunk every day. The three day diet will be structured like this:

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

Banana diet for 7 days

For those not afraid of difficulties, a weekly scheme is suitable, with no obvious variety on the menu. For a day, 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 is allocated. Only the breakfast that will be presented changes daily:

  1. 3 hard-boiled quail eggs.
  2. 2 oranges.
  3. 2 hard-boiled chicken eggs.
  4. Grape. If the day seems hungry, you can eat 300ml vegetable broth (without potatoes) in the afternoon.
  5. 3 hard-boiled quail eggs.
  6. 2 oranges.
  7. 2 hard-boiled chicken eggs.

Fasting day

If you are not ready to memorize complex patterns of banana methods for weight loss, but want to start the weight loss process, try just sitting on this fruit for a day. The meaning of the technique lies in the rejection of all other products: per day you can eat 1 kg of fruit (it is not more than 950 kcal), dividing this volume into 6-8 meals with the same interval. Also, make sure you drink plenty, mostly clean hot water, but green tea and mineral water are also allowed. Some nutritionists allow you to add lactose-free skimmed milk to the diet - up to 0, 5 liters.

Variety of mono-diet

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

Milk banana

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

  • For a day take 350 g of fruit (3 pieces) and 600 ml of lactose-free milk with a minimum fat content (0. 5%).
  • You can drink clean water in any quantity.
  • You need to eat 4 times a day.
  • The last meal is required at 6pm.

In the strict version of the milk-banana diet, designed for 10 days, the menu is almost the same, and the general rules for eating 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 drinking yogurt, free of additives. However, the latter are only allowed 0. 5 liters. Fruits on a 10-day diet are consumed in the amount of 4 pieces. (about 450g) per day.

bananas and milk for weight loss

Cottage cheese with banana for weight loss

The strict four-day weight loss method, which suggests alternating banana and cottage cheese days, is suitable for those who don't like to go hungry during weight loss. With its effectiveness, it overshadowed the rest of the mono diets on this fruit, as the body does not suffer from protein deficiency. You can lose 4-5 kg in 4 days, while maintaining your efficiency as much as possible. The menu is structured as follows:

  • Odd days or banana: banana + milk (glass) in the morning, banana + egg (boil) in the afternoon, banana + chicken (breast, 150g, boil) in the evening.
  • Even days or ricotta: in the morning ricotta + grapefruit (100 g), in the afternoon ricotta + apples (200 g), in the evening it is similar to the morning. Ricotta 5% fat.

Japanese

The method, originating from Asia, does not perfectly fit the mono-diet format, as it allows the use of third-party products, requiring you to follow a single rule: eat 1-2 raw bananas every morning. After 3-4 hours, you can have a full lunch, then have an afternoon snack and dinner. After 20 hours, nothing but water is brought into the mouth. The diet lasts 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 and banana diet can be a diet of low-fat kefir and non-thermally processed fruit. The latter are consumed in the amount of 6 pieces. per day, which 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 body will suffer from it minimally. Banana-kefir method can be observed up to 5 days.

Diet recipes

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

Fruit salad with apples and yoghurt

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

With mono-fruit diets, salads become the main dish, for which they constantly try to select the most dissimilar product combinations. Almost any fruit can be added to the banana base (the exceptions are sweetened grapes and persimmons, as they are undesirable during a diet), but the tandem with an apple is considered the most useful. As a dressing - natural yogurt.

Ingrediants:

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

Banana cocktail with kefir and cinnamon

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

If you are looking for tasty and non-threatening recipes, you must try a delicious cocktail. It is made from 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 you like, you can add a couple of fresh strawberries here and, for sweetness, take a teaspoon of honey.

Ingrediants:

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

Cooking method:

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

baked bananas

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

The simplest banana dish for mild weight loss, 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 the egg white and even a little skim milk to them: it will be even more satisfying. By whipping this mixture with a blender, you get a delicious casserole that can be recommended for baby food.

Ingrediants:

  • 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. Put 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. Beat the proteins with the yogurt and ricotta (preferably in briquette format), cover the banana layer.
  4. Sprinkle with cinnamon, bake at 200 degrees for 15 minutes.
baked bananas for weight loss

How to get out of a diet

Banana slimming schemes are classified as strict, therefore, in order to consolidate the result and prevent malfunctions in the gastrointestinal tract, it is necessary to make the correct exit. Firstly, in terms of duration, it must correspond to the duration of the diet itself: if you have lost weight for 4 days, slowly and gradually introduce familiar foods for exactly the same amount. The exit algorithm looks like this:

  1. The first step is the addition of unsweetened vegetables and fruits that were not used during the diet. Increase in the daily calorie intake of only 100-200 kcal.
  2. The second phase is the return to the cereal diet with water or milk, but without additives. Oatmeal, rice, buckwheat are desirable.
  3. The third stage is the use of a small amount (up to 150g per day) of lean meat, fish or seafood in the diet.
  4. The last stage is the addition of the menu with wholemeal bread, cheeses, dairy products, pasta, but in turn: 1 day - 1 food group.

Contraindications and side effects

No banana unloading variants and even milder regimens can be used in individuals suffering from diabetes due to the high glycemic index of the main product. A similar recommendation is given in case of individual intolerance to the main fruit and the appearance of allergic reactions. During weight loss, nausea, weakness are not excluded. Some experts note that no banana diet can be prescribed for:

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