The banana diet is gaining more and more popularity. This delicious and effective method, which will be described in detail in the presented material, has already helped many people to become slimmer.
Material Content:
What are bananas good for?
The main advantage of bananas in the fight against obesity is their ability to eliminate hunger for a long time. Natural carbohydrates contained in a tropical fruit give the body energy and increase efficiency. The fruits contain a whole list of vitamins, macro- and microelements, including such significant substances as potassium and magnesium.
Due to the rich chemical composition, fruits have the following positive effects:
- eliminate muscle pain and cramps, support the work of the heart;
- stabilize pressure and strengthen blood vessels;
- bananas contain fiber, contribute to the fight against constipation, improving intestinal motility, which is also important for weight loss;
- at the same time, the fruit is useful for diarrhea, as it compensates for the loss of potassium, and the starch contained in it has a fixing effect;
- banana pulp has an enveloping property, therefore it is useful for heartburn to protect the gastric mucosa from the irritating effect of hydrochloric acid;
- natural banana sugars help maintain intestinal microflora, acting as a prebiotic;
- amino acids and magnesium contained in a banana normalize sleep and relieve stress;
- for external use as masks, the pulp of the fetus perfectly nourishes the skin and improves the appearance of the hair;
- fruit nutrients have a beneficial effect on intimate life;
- thanks to vitamin A, fruits support eye health;
- have an anticancer effect, because they contain natural antioxidants;
- have a diuretic effect, and, therefore, remove excess fluid from the tissues.
The essence and features of a banana diet
As the name implies, the essence of the method is to make fruit the main part of your menu. The diet can last from 3 days to a week. This method of weight loss refers to mono-diets, i.e., programs involving the use of one type of product.
Features of a banana diet:
- It has few contraindications and is suitable for many people who want to lose weight;
- the effect is achieved due to a lack of calories, due to which fat reserves are burned;
- during the diet, physical activity is necessary, because bananas have a high calorie content (100-120 kcal in 100 g of pulp);
- it is necessary to prepare the body for a diet and get out of it correctly;
- ripe small, thin-skinned bananas are suitable for weight loss (fruit varieties with large, thick-skinned fruits with a fresh taste are not suitable for these purposes).
Advantages and disadvantages
Banana diet for weight loss has several advantages:
- the pleasant taste of the fruit will delight those who find it difficult to refuse sweets;
- there is no pronounced feeling of hunger;
- removal of harmful substances and excess fluid;
- lower cholesterol (since fruits do not have fat);
- maintaining the health of hair, nail plates and skin (thanks to natural antioxidants);
- normalization of the digestive system;
- improving heart and vascular health.
Of the minuses of the method, the scarcity of the diet and the presence of some restrictions on the use can be noted.
Preparation and exit from it
It is important to prepare the body for a diet. For a day, you should stop eating heavy foods saturated with fats, sweets, smoked meats, spicy. You can drink purified water or green tea.
Going out of the diet should be smooth.
A sharp transition to the regular menu can cause gastrointestinal upset.
Introducing the usual food is desirable little by little. For the prevention of weight gain, it is recommended for two more weeks to have dinner with only one fruit.
Menus for weight loss for 3 and 7 days
A 3-day banana diet can be strict or sparing. In the first embodiment, 4 fruits are eaten per day. The amount of water consumed and green tea is not limited. It is important to give up nicotine so as not to overload the body. If you strictly follow the recommendations, the presented method will allow you to lose weight by 4.5 kg.
With a sparing three-day banana diet, 1300 g of fruit per day is allowed, dividing the total weight by 5-6 meals. Drinking in the desired volume is allowed purified water or green tea. This method allows you to eat a small portion of unsweetened and unsalted boiled cereals daily, a small piece of low-fat steam meat. Following the recommendations, for three days you can lose about 3 kg.
During the weekly diet, it is allowed to eat up to one and a half kilograms of fruit daily. At the same time, several times a week you can eat a little boiled cereals, lean meat or fish cooked on a stove or in a double boiler.
7-day menu option for a banana diet.
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | 1-2 bananas, green tea | 1-3 bananas, tea | 1 banana, 100 ml kefir |
| Tuesday | 1-2 bananas, a small cup of unsweetened coffee or green tea | 1-3 bananas, green tea | 1 banana, 200 ml low-fat drinking yogurt |
| Wednesday | 1-2 bananas, a small cup of unsweetened coffee or green tea | 60-80 g of buckwheat porridge, up to 100 g of steam chicken | 1 banana, boiled egg |
| Thursday | 1 banana, green tea | 1-3 bananas, green tea or drinking water | 1 banana, 200 ml fat-free drinking yogurt |
| Friday | 1-2 bananas, a small cup of unsweetened coffee | 60-80 g of boiled rice, as much low-fat fish, green tea | 1 banana, boiled egg |
| Saturday | 1-2 bananas, a small cup of unsweetened coffee or green tea | 1-3 fruits, drinking water | A glass of skim milk or kefir |
| Sunday | 1-2 bananas, a small cup of unsweetened coffee or green tea | 80 g of boiled veal, up to 100 g of any cereal | 1 fruit, 200 ml of kefir |
Drinking water can be consumed in any quantity.
Types of Banana Diet
There are several varieties of banana diet:
- Gentle banana and milk. Food per day: 4 fruits and a liter of milk. This volume is divided into 3-4 meals. The duration of the method is 7-10 days. Instead of milk, you can drink kefir or yogurt (500 ml per day).
- Strict banana-milk diet. Duration 3 days. Only 3 fruits are eaten daily and 800 ml of milk is drunk.
- Diet on banana dishes. The program involves eating not the fruits themselves, but the dishes prepared from them. The method includes breakfast, lunch and dinner. For each meal - one diet banana dish. The final meal is no later than 7 pm.
For all types of banana diets, any amount of water is allowed.
Diet recipes
This section describes some simple and tasty banana recipes.
Banana in milk and egg sauce
Ingredients:
- ripe fruit - 1 pc.;
- chicken egg - 1 pc.;
- milk - 5 ml;
- half a lemon.
Cooking:
- Peel the fruit and squeeze a little lemon juice on it.
- Cook in a microwave at high power for about 2 minutes.
- Pour the beaten egg with milk onto a banana.
- Continue the process for a few more minutes until the sauce becomes thicker.
Baked banana with cheese
Ingredients:
- fresh fruit - 1 pc.;
- butter - 2 g;
- grated cheese - 50 g;
- breadcrumbs - 20 g;
- salt, pepper - to taste.
Cooking.
- Cut the peeled fruit lengthwise.
- Place the halves on a greased mold.
- Pour the mixture of salt, pepper, crackers and cheese on top.
- Cook in the oven for a quarter of an hour at 180 degrees.
Fruit salad
Ingredients:
- banana - 1 pc.;
- apple - 1 pc.;
- low-fat drinking yogurt - 100 g;
- a pinch of cinnamon.
Cooking:
- Peel the fruits, remove the core from the apple.
- Cut fruit, season with yogurt, add cinnamon, mix.
Banana and Cauliflower Salad
Ingredients:
- quality fruit - 1 pc.;
- cauliflower - 200 g;
- lemon juice;
- raisins - 15 g;
- salt to taste.
Cooking:
- Boil cabbage inflorescences in salted water for several minutes (until soft), remove, cool.
- Cut the banana without the peel into slices.
- Steam raisins in boiling water.
- Mix everything, salt, pour juice.
Grilled banana
Ingredients:
- ripe fruit - 1 pc.;
- honey - 5 g;
- walnut - 3 pcs.
Cooking:
- Cut the peeled fruit lengthwise.
- Lubricate with honey, pour the chopped nut on top.
- Grill for 5 minutes.
Apricot-banana puree
Ingredients:
- half fruit;
- apricot - 4 pcs.
Cooking:
- Throw the apricots in boiling water for 2 minutes, remove, cool, remove the skin, remove the stone.
- Cut and chop the fruit with a blender.
Contraindications, possible side effects
Before you go on a banana diet, you should visit a doctor. This method of weight loss can be banned for people with digestive and kidney diseases, diabetes. And also, the diet is not used for intolerance to bananas.
The banana diet has the following side effects:
- abdominal pain (especially when eating unripe fruits);
- increased gas formation;
- drowsiness;
- headache.
Any mono-diet, including banana, must be approached responsibly, because the method can not only save you from excess weight, but also significantly harm your health. Therefore, it is important to follow all recommendations, and in case of deterioration of health or the development of side effects, you should abandon the diet and consult a specialist.
