Banana diet for weight loss

Most weight loss menus deny the use of bananas in them, as 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 statement. 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 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 in a quality manner. 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 a fasting day, weight will be lost due to a strong 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 entire plant group, even with a considerable caloric content 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: by eating only 1 fruit, you can easily replenish the potassium rate, since 100 g of ripe pulp contains 358 mg of this element. Minerals include:

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

The banana is an excellent source of energy, in part due 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, taking a tough banana weight loss scheme for such problems is not allowed.

banana diet

The authorship of such an unusual body shaping technique is attributed to the British nutritionist Jane Griffin, who was one of the first to tell 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 longer than a week. 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 it, 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: 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 one 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 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 sugar, may be manifested by seizures);
• 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 can not eat on a diet

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

• sources of sugar (meaning not fruits, but factory-made sweets);
• fried foods;
• fatty foods;
• meat and fish (some diets, if they are long, allow a very small portion);
• pickled and savory dishes.

What 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), since they contain less sugar and pectin, and fiber in dense pulp is coarser. However, the percentage of starch that is dangerous for the figure, the degree of maturity is inversely proportional: the softer the fruit, the less this substance in it. An unripe fruit can have a glycemic index in the range of 42 units, so it is preferable on a diet. Banana chips are definitely not to 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 fresh dense bananas, green apples and cucumbers. The latter foods are diuretic and known for their cleansing properties, so do your weight loss and detox at 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 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 fruits 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 the breakfast that will be presented changes daily:

1. 3 boiled quail eggs.
2. 2 oranges.
3. 2 boiled chicken eggs.
4. Grapefruit. If the day looks hungry, you can eat 300 ml of vegetable broth (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 memorize complex schemes of banana methods for weight loss, but you want to start the process of losing weight, just try to sit only 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 (this is not more than 950 kcal), breaking this volume into 6-8 meals at an equal interval. In addition, be sure to drink a lot, mostly clean warm water, but green tea and mineral water are also allowed. Some nutritionists allow adding skimmed lactose-free milk to the diet - up to 0. 5 liters.

Varieties of mono-diet

There are a lot of options for banana diets that do not involve 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 effective and relatively satisfying, since protein is added to the starch. The more nutritious foods on the menu (boiled fish and meat, cottage cheese, boiled eggs), the longer you can stick to the chosen food system, 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. 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 take 350 g of fruit (3 pcs. ) And 600 ml of lactose-free milk with a minimum (0. 5%) fat content.
• 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, which is designed for 10 days, the menu is almost the same, and the general rules for eating and water regimen are similar. However, the proportion of milk increases to 1 liter per day, and if necessary, you can take a replacement for low-fat kefir or drinking yogurt, devoid of 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.

Cottage cheese with banana for weight loss

The four-day strict weight loss method, which suggests alternating banana and cottage cheese days, is suitable for those who do not like to go hungry during weight loss. With its effectiveness, it overshadowed the rest of the mono-diets on this fruit, since 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 built like this:

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

Japanese

The method, which came from Asia, does not quite fit the mono-diet format, since it allows the use of third-party products, requiring you to follow one single rule - eat 1-2 raw bananas every morning. After 3-4 hours, you can have a full lunch, then make an afternoon snack and dinner. After 20 hours, nothing but water is taken into the mouth. The diet lasts 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-thermally processed fruits. The latter are consumed in the amount of 6 pcs. 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 minimally. Banana-kefir method can be observed up to 5 days.

Diet Recipes

There are a lot of 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 banned: nutritionists advise using this fruit mostly fresh, 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-diets, salads become the main dish, 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 (the exceptions are sugary grapes and persimmons, since they are undesirable during a diet), but the tandem with an apple is considered the most useful. As a dressing - 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. Lay the salad ingredients in a bowl in layers, placing 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 need to 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 a couple of 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 a 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 persons.
• Calorie content of the dish: 357 kcal.

The simplest banana dish for mild 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 white and even a little skim milk to them: it will turn out even more satisfying. Beating 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 white - 20 g;
• natural yogurt - 50 g;
• cinnamon - 1/2 tsp

Cooking method:

1. Put the sliced \u200b\u200bfruit on the bottom of the ceramic mold (take 2 - it's easier to divide portions).
2. Sprinkle with lemon juice.
3. Whisk the protein with yogurt and cottage cheese (preferably in a briquette format), cover the banana layer.
4. Sprinkle with cinnamon, bake for 15 minutes at 200 degrees.

How to get out of a 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 carry out the correct exit. Firstly, in terms of duration, it must correspond to the duration of the diet itself: if you lost weight for 4 days, you will slowly and gradually introduce familiar foods for exactly the same amount. The exit algorithm looks like this:

1. The first stage is the addition of vegetables and unsweetened fruits that were not used during the diet. Increasing daily calorie intake by only 100-200 kcal.
2. The second stage is the return to the diet of cereals 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 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 bread, cheeses, sour-milk products, pasta, but in turn: 1 day - 1 food group.

Contraindications and side effects

No variants of banana unloading and even milder regimens can be used in individuals who suffer 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 diseases;
• problems with the bile ducts;
• exacerbated diseases of the gastrointestinal tract;
• thrombophlebitis, high blood clotting rate;
• ischemic heart disease;
• diarrhea (if combined with milk).