If you need to eliminate a few extra pounds, the banana diet could be the solution. Of course, fruit won’t be the only thing
If you need to eliminate a few extra pounds, the banana diet could be the solution. Of course, fruit won’t be the only thing you eat while on this protocol, but the idea is that it will be the only thing eaten for breakfast.
There is still no scientific proof of weight loss on a banana diet, but due to its richness in fiber, it helps control hunger. It also contains magnesium and tryptophan, an amino acid that helps regulate mood, sleep, memory and appetite.
But, after all, how does the banana diet work? Here you will learn how to use the full potential of bananas to keep your body eliminating calories.
What is the banana diet like?
This diet was created by Japanese pharmacist Sumiko Watanabe for her husband, Hitoshi Watanabe, and quickly became popular in Japan and around the world. The big difference is that it provides satiety, which helps with weight loss.
It consists of eating only bananas for breakfast. There are some differences regarding the quantity, some say 4, some say as many as you want, but it’s a little difficult to overdo it with this fruit, as it fills you quickly.
Furthermore, the fruits need to be accompanied by warm water or unsweetened tea., and in this part there are also divergences. Some people say it has to be two glasses, others say just one, among other variations that apparently came with the passage of time and translations. At other meals you can eat almost anything, as long as it is in moderation.
When ingested together, water and banana form a gel in the stomach. This is beneficial because it takes time to be digested by the body, providing the feeling of satiety that we already mentioned.
Consequently, those on the banana diet will eat less at their next meals. Furthermore, you can follow the diet for as long as you wish, as it is more of a trick to trick your stomach than a diet in itself.
Banana diet menu suggestion
More than a simple diet, despite the name, it is almost like a nutritional re-education, as The satiety that bananas will bring will help you eat less and healthier, as fructose (the sugar in fruits) can help with that craving for sweets.
Below we will present suggestions for a 3-day diet menu, but always Remembering that for a menu that best suits your needs, it is important to consult a nutritionist.
Journey 1
Breakfast:
Between 1 and 4 bananas of your choice;
1 to 2 glasses of water at room temperature or warm unsweetened tea.
Lunch:
3 tablespoons of brown rice
2 tablespoons of beans
1 grilled fish fillet
1 dessert plate of grated lettuce, carrot and beetroot salad, dressed with 1 tablespoon of olive oil
Afternoon snack:
1 Natural bread sandwich with flaxseed, white cheese, turkey breast, lettuce, tomato and carrot;
Additionally, 1 glass of lemon juice with sweetener.
To have lunch (not maximum 20h):
1 dish (deep) of pea cream.
Journey 2
Breakfast:
Between 1 and 4 bananas of your choice;
1 to 2 glasses of water at room temperature or warm unsweetened tea.
Lunch:
1 dish (dessert) of iceberg lettuce, endive and tomato salad;
Additionally, 2 tablespoons of grain salad;
3 tablespoons of cabbage;
Also 100 g of turkey breast.
Afternoon snack:
1 glass of tea of your choice, without sugar;
4 units of wholemeal biscuits.
Dinnerr (not maximum 20h):
1 plate of salad made with shredded chicken, chard, tomato, spinach, cooked green beans, red onion and peas, dressed with lemon juice, 1 tablespoon of olive oil and parsley
1 kiwi
Journey 3
Breakfast:
Between 1 and 4 bananas of your choice;
1 to 2 glasses of water at room temperature or warm unsweetened tea.
Lunch:
3 tablespoon of quinoa
1 grilled chicken fillet
2 tablespoons of chickpea salad
4 tablespoons of sautéed broccoli and cauliflower, seasoned with 1 tablespoon of olive oil
Afternoon snack:
1 cup of tea of your choice, unsweetened
2 whole grain toast with 2 teaspoons of fruit jam
To have lunch (not maximum 20h):
Carrot or tomato soup
What foods should be avoided?
During the banana diet, it is ideal to avoid any fried foods, white bread, foods with a lot of sugar such as cakes, ice cream, soft drinks, pizzas and snacks.
Advantages of the banana diet
Due to the fiber present in bananas, the gastric emptying process is slowed down, bringing an increase in the feeling of satiety.
It is rich in fructooligosaccharides or FOS. Basically, it is a probiotic that promotes the growth of beneficial bacteria in the intestine.. Because of this, it can help reduce intestinal toxins and even improve nutrient absorption.
Furthermore, this fruit is a source of sugar. Therefore, Taking it in the morning guarantees enough energy for your physical and mental activities.
In fact, it is also rich in potassium, a mineral that plays an important role in controlling blood pressure. Not to mention that it is a source of vitamin B6, which can facilitate communication between muscles and nerves.
And lastly, bananas have tryptophan. This is an important amino acid, a precursor to serotonin. In turn, this is a neurotransmitter that helps control depression, anxiety and insomnia.
Care and contraindications
A priori, this diet is based on banana fiber, which helps satiate your appetite and improve your bowel function. Therefore, the ideal is to avoid apple bananas, especially in the case of people with constipation.. The best choice for the diet, in fact, are dwarf or silver bananas.
Diabetic people should not follow this diet, as bananas are a fruit rich in sugar. Patients with kidney problems.
Why does banana help you lose weight?
Since bananas are one of the least caloric fruits of all, with approximately 92 calories per 100g and rich in soluble fiber, it increases satiety, helping the digestive system and reducing food cravings. It also regulates the intestines, which helps reduce the feeling of bloating.
Are you ready to start the banana diet?
Read more: Learn how to make Fit banana ice cream with cinnamon
Sources: Your health, My life, Weight loss, Health Tips, Terra, Women’s Tips, Vitat Health Network, Boa Forma
