banana diet for weight loss

Most weight loss menus deny the use of bananas, as this fruit is considered unsuitable for weight loss due to its high calorie content, but the existence of a banana diet casts doubt onthis affirmation. Who is wrong - people who offer to lose weight with bananas or opponents of their use in the process of creating a slender body?

Is it possible to lose weight with bananas

The reason why experts are hesitant about banana weight loss programs 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 alarge 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 qualitatively. Against the background of its own large amount of sugar, this fruit causes a jump in insulin, which then provokes a new attack of 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 plant foods, when introduced into mono diets, help cleanse the body, which also leads to weight loss, but they will not improve the quality of the body.

Useful properties and composition of fruits

The whole group of plants, even with considerable natural calorie content and sugar content, has a large number of valuable qualities. Thus, bananas can be called champions of the content of potassium, an important mineral for the heart: by eating only one fruit, you can easily replenish the potassium level, since 100 g of ripe pulp contains 358 mg ofthis element. Minerals include:

• calcium;
• phosphorus;
• the iron;
• magnesium (indirectly aids 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 improper functioning of the gastrointestinal tract, gastritis, diarrhea, however, it is not allowed to take a difficult banana weight loss diet for such problems.

banana diet

The authorship of such an unusual body sculpting technique is attributed to British nutritionist Jane Griffin, who was one of the first to tell how to use bananas for weight loss - they were previously considered an anti-diet product. The system is flexible, but you can't stick to its rules for 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 power 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 foods and fried foods.
• All plant foods should be eaten fresh whenever possible.
• The menu cannot combine bananas with cereals: the oatmeal must be eaten separately, in another meal.

Indications for use

Most people think that diets designed to build a figure are the enemy of health, but a banana diet can even help. This is explained not only by the large amount of valuable vitamins and minerals contained 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 in which such a menu for a short time will be curative:

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

What you can and cannot eat while dieting

Any weight loss program is based primarily on reducing daily caloric intake. Therefore, if you create a menu, there can be no "heavy" products in terms of calorie content and the proportion of carbohydrates. Some categories of 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 about complex carbohydrates at all. Mandatory waiver:

• sources of sugar (that is, not fruits, but factory-made sweets);
• fried food;
• fat food;
• meat and fish (some diets, if they are long, only allow a very small portion);
• marinated and salted dishes.

Which fruits to choose to lose weight

Experts continue to argue about the degree of ripeness of the main product of the banana diet: some nutritionists recommend eating green fruits (more precisely, those that have begun to turn yellow), since they contain less sugar and pectin, anddense pulp fiber is coarser. However, the percentage of starch dangerous for the figure, the degree of ripeness is inversely proportional: the more tender the fruit, the less substance it contains. An unripe fruit can have a glycemic index in the region of 42 units, so it is better to follow a diet. Banana chips should absolutely not be touched.

How to lose weight on bananas in 3 days

A short and simple technique that helps to lose 2-3 kg of excess weight involves the use of dense fresh bananas, green apples and cucumbers. These last foods are diuretic and known for their purifying properties, do the same for your weight loss and your weekend detox. Do not forget about clean water: 1. 8-2 liters should be drunk daily. The three-day regimen will be constructed like this:

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

Banana diet for 7 days

For those who are not afraid of difficulties, a weekly scheme is suitable, devoid of obvious variety in the menu. For a day, 1 kg of fresh fruit is allocated (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 to you changes daily:

1. 3 cooked quail eggs.
2. 2 oranges.
3. 2 boiled chicken eggs.
4. Grapefruit. If the day is going to be greedy, you can eat 300 ml of vegetable broth (without potatoes) in the afternoon.
5. 3 cooked quail eggs.
6. 2 oranges.
7. 2 boiled chicken eggs.

fasting day

If you are not ready to memorize complex patterns of banana weight loss methods, but want to start the weight loss process, just try to sit only on this fruit for a day. The sense of technique lies in the rejection of all other products: per day you can eat 1 kg of fruit (it is no more than 950 kcal), dividing this volume into 6-8 meals at equal intervals. Also, be sure to drink plenty, mostly hot, clean water, but green tea and mineral water are also allowed. Some nutritionists allow the addition of lactose-free skimmed milk to the diet - up to 0. 5 liters.

Varieties of mono-diet

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

banana milk

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

• 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 quantity.
• You need to eat 4 times a day.
• The last meal is obligatory at 6: 00 p. m.

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

Banana cottage cheese 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 be hungry while losing weight. By its effectiveness, it has eclipsed the rest of the mono-diets on this fruit, since the body does not suffer from protein deficiency. You can lose 4 to 5 kg in 4 days, while maintaining maximum efficiency. The menu is built like this:

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

Japanese

The method, which originated in Asia, does not quite fit the mono-diet format, as it allows the use of third-party products, forcing you to follow one 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 8 p. m. nothing but water is sucked into the mouth. The diet lasts for a week. During the day, preference is given to soft foods:

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

Kefir-banana

A simple replacement for a milk-banana diet can be a diet based on low-fat kefir and non-heat-treated fruits. The latter are consumed in the amount of 6 pcs. per day, which will be about 700 g (you should gain no more than 700 kcal), and you can drink a whole liter of kefir - it will be 400 kcal. Thus, your daily calorie intake will not be too low, so that the body will suffer as little as possible. The banana-kefir method can be observed for up to 5 days.

Diet recipes

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

Fruit salad with apples and yogurt

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

With fruit mono-schemes, salads become the main course, for which they constantly try to select the most dissimilar combinations of products from each other. Almost any fruit can be added to the banana base (except sweet grapes and persimmons, since they are undesirable when dieting), but the tandem with an apple is considered the most useful. As a dressing - plain yogurt.

Ingredients:

• banana - 120 g;
• green apple - 200 g;
• plain 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 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 consists of kefir (choose one that has stood for 2-3 days - not the freshest) or skimmed milk, which is lactose free, a pinch of cinnamon and mashed banana. If you want, you can add a few fresh strawberries here, and for sweetness take a teaspoon of honey.

Ingredients:

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

Cooking method:

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

Baked bananas

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

The simplest banana dish for light 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 egg white and even a little skimmed milk to it: it will be even more satisfying. By beating this mixture with a mixer, 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 white - 20 g;
• plain yogurt - 50 g;
• cinnamon - 1/2 teaspoon

Cooking method:

1. Place the sliced fruit on the bottom of the ceramic mold (take 2 - it's easier to divide the portions).
2. Sprinkle with lemon juice.
3. Whip the protein with yogurt and cottage cheese (preferably in the form of a briquette), cover the banana layer.
4. Sprinkle with cinnamon, bake for 15 minutes at 200 degrees.

How to get off a diet

Banana weight loss schemes are classified as rigid, therefore, in order to consolidate the result and prevent malfunctions of the gastrointestinal tract, it is necessary to perform the correct exit. First, in terms of duration, it should match the duration of the diet itself: if you've been losing weight for 4 days, you'll slowly and gradually introduce familiar foods for exactly the same amount. The output algorithm looks like this:

1. The first step is the addition of unsweetened vegetables and fruits that were not used during the diet. Increase daily calorie intake by only 100-200 kcal.
2. The second stage is the return to the cereal diet with water or milk, but without additives. Oatmeal, rice, buckwheat are desirable.
3. The third step is to use 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 of the menu with wholemeal bread, cheeses, sour-milk products, pasta, but in turn: 1 day - 1 food group.

Contraindications and side effects

Any variations of banana unloading and even milder diets cannot be used for people with 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 diseases;
• problems with the bile ducts;
• exacerbated diseases of the gastrointestinal tract;
• thrombophlebitis, high blood clotting;
• ischemic heart disease;
• diarrhea (if combined with milk).