Banana does not apply to dietary fruit, but nevertheless, there is and is quite a popular mono-diet for weight loss based on bananas. Many varieties of bananas are grown in the world, most of which are feed. Only artificially bred banana variety is used for consumption. Musa paradisiaca. The general idea of the nutritional value of these fruits gives the following table.
Nutrition value of a banana in grams (per 100 g of the edible part of the product):
|Carbohydrates||Squirrels||Fats||Water||Alimentary fiber||Calories, kcal|
It contains a wide range vitamins (BUT- 0.12 mg IN 1 - 0.04 mg IN 2 - 0.05 mg IN 3 - 0.4 mg E - 0.4 mg FROM - 10.0 mg folic acid), macro / microelements (potassium - 350 mg, phosphorus - 28 mg, magnesium - 40 mg, calcium - 12 mg, sodium - 30 mg; copper - 0.16 mg, iron - 0.6 mg, selenium - 1.0 mg, zinc - 0.1 mg).
Carbohydrates contained in bananas are mainly related to simple digestible carbohydrates (19 g) - fructose, sucrose and lactose, which are completely absorbed by the body and quickly enter the bloodstream. The share of complex carbohydrates, which are represented by starch and dextrins only about 2 g. The calorie content of a ripe banana is about 90 Kcal, unripe (green) - 110 Kcal, and dried banana is an order of magnitude higher - 300 kcal / 100 g of product.
The banana diet involves the use of exceptionally high-quality (without rotting and mold) ripe fruits - a bright yellow color of medium size with a thin skin. It is not recommended to buy unripe green fruits that cause increased flatulence and bloating, and you can not use dried high-calorie bananas.
Banana Slimming Diet
In fact, a banana diet refers to the carbohydrate type of diets with a daily calorie content of 1000-1200 kcal. It is characterized by extreme imbalance in all macro- and micronutrients and, accordingly, the period of its use should not exceed 3 days.
The diet of a strict version of the diet is extremely limited and includes about one kilogram of bananas and 750 ml of 2.5% milk, which, if you are intolerant, can be replaced with a similar amount of 1% kefir. The amount of free liquid should be 1.5-2.0 liters in the form of green / herbal unsweetened tea and mineral / table still water. Despite the scarcity of the diet, a banana diet for 3 days, as evidenced by the reviews of the overwhelming majority of practitioners of this diet, is tolerated relatively easily. The entire volume of food is divided into 3-4 meals, and in between meals, it is recommended to drink liquid. No snacking is allowed.
There is a longer banana diet for 7 days. The daily diet of this diet option includes 1.2-1.5 kg of peeled bananas, which are allowed to add protein products of low fat content (100-150 g of cottage cheese, boiled chicken egg). Calorie intake 1300-1500 Kcal. Green tea and mineral water are allowed in any quantity. You can use the option of a more gentle 7-day curd and banana diet, which is based on the alternate holding of banana and curd days. It provides for the possibility of including fruit (grapefruit) and low-fat protein products in the diet of a banana day (boiled egg, boiled chicken breast) in the diet.
However, with any variant of the banana diet, as with other express diets, it is recommended to prepare the body for the transition to dietary nutrition. For this purpose, in 2-3 days in the diet it is necessary to limit the use of fatty, smoked and fried foods, white bread, various sweets, cream-containing products and alcoholic beverages. It is recommended to cut in half and portion size, cleanse the intestines.
When on a diet:
- Reduce physical activity.
- Do not increase the recommended amount of bananas in your daily diet.
- If you experience an allergic reaction to bananas or the substances that they are processed, stop the diet and contact a medical institution.
- Take tablets of an expanded vitamin-mineral complex, consume alkaline mineral water.
- Follow the rules of getting out of the diet, return to good nutrition gradually.
The banana diet menu is extremely limited and includes ripe bananas, nonfat milk or kefir, green / herbal tea, and mineral water. In an expanded version of the diet, it is allowed to include grapefruit, low-fat cottage cheese in a small amount (up to 150 g / day), boiled chicken eggs or boiled chicken breast in the diet.
Approved Product Table
|Proteins, g||Fats, g||Carbohydrates, g||Calories, kcal|
|cottage cheese 1%||16,3||1,0||1,3||79|
|* data are per 100 g of product|
Fully or partially restricted products
With a banana diet, almost all foods are excluded from the diet, except for those allowed. It is strictly forbidden to drink alcohol, carbonated and caffeinated drinks.
Prohibited Products Table
|Proteins, g||Fats, g||Carbohydrates, g||Calories, kcal|
Vegetables and greens
Nuts and dried fruits
Cereals and cereals
Flour and Pasta
Raw materials and seasonings
|ground black pepper||10,4||3,3||38,7||251|
Cheeses and cottage cheese
|cured / dried sausage||24,1||38,3||1,0||455|
Fish and seafood
|granular salmon caviar||32,0||15,0||0,0||263|
Oils and Fats
|dessert white wine 16%||0,5||0,0||16,0||153|
|* data are per 100 g of product|
Menu (Power Mode)
Menu banana diet for weight loss is quite monotonous. Below is an example of an extended 4-day curd-banana diet menu with alternating banana and curd days. The number of meals - 3 times a day.
In order to diversify the menu, you can use bananas not only in raw form, but also in the form of dishes prepared on the basis of bananas. The following are recipes for several banana-based dishes.
Diet Banana Hash Browns
Banana fritters are cooked without flour. For cooking, you need one large ripe banana, two chicken eggs.
Separate the proteins from the yolks and beat them with a blender, first the proteins, and then the yolks. We mix the proteins with the yolks, add the banana and whisk again until a gentle airy homogeneous mass is obtained. Lubricate the pan with vegetable oil with a culinary brush and put fritters in a portioned spoon on a preheated pan. Fry over low heat for one minute on each side. Serve hot with kefir.
Diet Banana Pancake Recipe
The pancake is prepared on the basis of banana and oatmeal "Hercules". You will also need milk, a chicken egg and a baking powder.
Beat in a blender until a smooth mass is obtained banana, egg, oatmeal and milk, add baking powder. In a pan with non-stick coating over medium heat without adding oil, bake pancakes. Lay them on top of each other, smearing with soft cottage cheese. According to a similar recipe, you can cook a banana pie with the addition of a small amount of flour.
Way out of diet
Often, after the end of the banana diet, women quickly “catch up” with what was lost and their weight returns to the original. To avoid this, getting out of a banana diet is necessary carefully, expanding your menu by 1-2 products per day.
Start with vegetable salads, juices and fruits. Gradually introduce low-fat fish, dietary meats, seafood, and only for 4-5 days you can introduce in small quantities dried bread, cereals with butter and more fatty dairy products. Do not overeat and drink plenty of fluids.
Acute and chronic diseases of the digestive tract and kidneys, infectious diseases, allergy, diabetes, anemia, childhood, pregnancy and lactation.
Advantages and disadvantages
Despite the relative “satiety” of a banana diet, it, like all express diets, is potentially dangerous, because it does not contain the most important food nutrients and, if the terms are spent on it, protein starvation and other metabolic disorders can develop. More attractive in terms of health and for those who like bananas, is a fasting day on bananas, which can be practiced 1-2 times a week. According to reviews, they are easily tolerated by the body, cleanse the intestines well and allow you to effectively control your weight.
Some are also wondering why you should not eat bananas on an empty stomach. There are several reasons. First, bananas are relatively slowly digested. Secondly, drinking them on an empty stomach, as well as drinking after eating bananas, juices or water can cause discomfort in the intestines and bloating. It is better to eat this fruit an hour after eating. Many are interested in whether it is possible to eat bananas with a different type of diet for weight loss. Since bananas are high-calorie foods, it is not recommended to include them in the diet while on any diet.
Banana Diet: Reviews and Results
3-day banana diet reviews vary widely, as do weight loss results.
- "... I decided to try a banana diet on the advice of my friend. For a long time I could not choose what is better for losing weight - a diet for 3 days or a longer diet for 7 days. But I decided to start with a three-day period, and if everything works out, then next time I try a 7-day diet. I did everything according to the rules. Spent 2 preliminary fasting days, cleansed the intestines with an enema. All my meals were almost the same and included one banana and 250 ml of 1% kefir. True, she prepared a cocktail with cinnamon and brewed green tea with the addition of milk. In total, I consumed 10 bananas and 2 liters of kefir, not including tea and mineral water. The result is 2.3 kg in three days. I did not notice any special side effects, with the exception of constipation";
- "... The banana diet did not suit me, however, like many other diets. And I tried a lot of them. I can’t stand it. On the second day I began to have a severe headache, and really wanted to eat. So I stopped the diet. But for myself, on the advice of a doctor, I began to practice fasting days, which my body tolerates more easily, and I myself feel good results after them. I accidentally found good reviews about the banana discharge day and now he, along with the fruit discharge day, has entered my arsenal of recovery".
The diet contains a limited set of available products. Financial costs for the purchase of products for 3 days are at the level of 580-660 rubles.