Banana diet for weight loss

Most weight loss 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 caloric content, but the existence of a banana diet casts doubt on this claim. Who is wrong - people who offer to lose weight with bananas, or opponents of their use in the process of creating a slim body?

Is it possible to lose weight with 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, according to nutritionists, the banana diet is not the best choice for those who want to lose weight properly. 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 includes a day of fasting, the weight will be lost due to a sharp reduction in daily calories;
• Bananas, as well as other plant foods, when introduced into monodiet, 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, 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 level of potassium, as 100 g of ripe porridge contains 358 mg of this element. Minerals include:

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

Bananas are an excellent source of energy, in part because of their 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, but the adoption of a strict banana scheme for weight loss in 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 talk about how to use bananas for weight loss - before they were considered an anti-diet product. The system is soft, but you can stick to its rules for no more than a week. The expected weight loss is 6 kg, but the exact figure can only be determined by clarifying the initial parameters. The energy 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 can not combine bananas with cereals: oatmeal will have to be eaten separately, in another meal.

Indications for use

Most people consider diets designed to build a figure as an enemy of health, but a banana 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 soothes the intestines. There is a list of diseases in which such a menu for a short time will be curative:

• hypoglycaemia (low sugar, may occur with seizures);
• chronic stomach problems - gastritis, gastroduodenitis;
• diseases of the liver and urinary system;
• disorders of the biliary tract;
• circulatory problems.

What you can and can't eat on a diet

Each weight loss scheme is based 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 ratio in it. To the main fruit are added some categories ofdairy and yoghurt groups, other fruits or vegetables It is possible to use wholemeal bread, so as not to forget about complex carbohydrates.

• sources of sugar (meaning not fruit but factory pastries);
• fried foods;
• Unhealthy foods;
• meat and fish (some diets, if long, allow a very small portion);
• sour and salty 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 (especially those that have begun to turn yellow), as they contain less sugar and pectin and fiber in a thick porridge. 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 this substance is in it. The immature fruit may have a glycemic index of the order of 42 units, so it is preferable to diet. Banana chips should definitely not be touched.

How to lose weight with bananas for 3 days

A short and simple technique that helps get rid of 2-3 kg of excess weight involves the use of fresh thick bananas, green apples and cucumbers. The latter foods are diuretic and are known for their cleansing properties, so do weight loss and detoxification over the weekend. Do not forget about clean water: you need to drink 1, 8-2 liters per day. The three-day diet will be structured as follows:

• 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 schedule is suitable, devoid of obvious variety in the menu. For one day distribute 1 kg of fresh fruit (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 seems 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 of weight loss, but want to start the process of weight loss, just try to sit only on this fruit for a day. 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 volume into 6-8 meals at regular intervals. Also, be sure to drink plenty, mostly clean warm 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 monodiet

There are many options for banana diets that do not include a large number of foods in the diet, but mostly experts advise to combine the main fruit with milk, kefir or cottage cheese. Such schemes are the most effective and relatively satisfactory, as protein is 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 for no more than a week so as not toto harm your health.

Milk banana

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

• For one 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 quantity.
• You should eat 4 times a day.
• The last meal is mandatory 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 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 yogurt or yogurt for drinking, devoid of additives. The latter, however, is allowed only 0, 5 liters. Fruits with a diet of 10 days are eaten in an amount of 4 pieces. (about 450 g) per day.

Cottage cheese with banana for weight loss

The four-day strict method of weight loss, which involves alternating the days of bananas and cottage cheese, is suitable for those who do not like to starve during weight loss. With its effectiveness, it overshadows the other monodiet of this fruit, as the body does not suffer from protein deficiency. You can lose 4-5 kg in 4 days, while maintaining your effectiveness as much as possible. The menu is structured as follows:

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

Japanese

The method, which came from Asia, does not quite fit the form of a monodiet, as it allows the use of third-party products, which requires you to follow a single rule - eat 1-2 raw bananas every morning. After 3-4 hours you can have a full lunch, then make breakfast and dinner. After 20 hours, nothing but water is taken into the mouth. The diet lasts one week. During the day, preference is given to soft foods:

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

Kefir-banana

A simple substitute for the milk-banana diet can be a diet based on low-fat kefir and non-heat-treated fruits. The latter are consumed in an 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 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 puree in cooking - it is introduced into the dough, used for fruit pots, salads, cocktails (smoothies), cold desserts. However, when you lose weight, most of these recipes are prohibited: nutritionists advise to use this fruit mostly fresh, in protein shakes or light salads.

Fruit salad with apples and yogurt

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

In fruit monodiet, 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 sugar grapes and paradise apple, as they are undesirable during the diet), but the tandem with apple is considered the most useful. As a dressing - natural yogurt.

Ingredients:

• banana - 120 g;
• green apple - 200 g;
• natural yogurt - 30 ml;
• berries - 50 gr.

Cooking method:

1. Cut the peeled apple into cubes, do the same with the banana puree.
2. Cut the strawberries into quarters and very small fruits in half.
3. Arrange the salad ingredients in a bowl in layers, placing yogurt in between.

Banana cocktail with kefir and cinnamon

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

If you are looking for delicious and non-threatening recipes, you should try a delicious cocktail. It consists of kefir (choose one that has stayed 2-3 days - not the freshest), or skim milk, which does not contain lactose, a pinch of cinnamon and banana puree. If you wish, 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 teaspoon;
• cinnamon - 1 tsp

Cooking method:

1. Make a banana puree with a blender (turn on 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

• Portions: 2 people.
• Caloric content of the dish: 357 kcal.

The simplest banana dish for light weight loss, which is ideal for breakfast or as a dessert that is not too dangerous for the figure, are baked fruits sprinkled with yogurt and lemon juice. To them you can add egg white and even a little skim milk: it will be even more satisfying. Beating this mixture with a blender produces 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. Place the sliced fruit on the bottom of the ceramic form (take 2 - it is easier to divide the portions).
2. Sprinkle with lemon juice.
3. Beat the protein with yogurt and cottage cheese (preferably in the form of briquettes), cover with a layer of banana.
4. Sprinkle with cinnamon, bake for 15 minutes at 200 degrees.

How to get out of the diet

Banana weight loss schemes are classified as solid, so in order to consolidate the result and prevent gastrointestinal problems, it is necessary to make the right outcome. First, in terms of duration, it should correspond to the duration of the diet itself: if you have lost weight in 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 have not been used during the diet. Increase daily calorie intake by only 100-200 kcal.
2. The second stage is to return to the diet of cereals with water or milk, but without supplements. 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 adding the menu with wholemeal bread, cheese, yogurt, pasta, but in turn: 1 day - 1 food group.

Contraindications and side effects

Banana unloading options and even lighter regimens cannot be used in people with diabetes due to the high glycemic index of the main product. Such a recommendation is given in 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 a banana diet cannot be prescribed for:

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