All about the banana diet: contraindications, working schemes and ready-made recipes for every day. Cereals and cereals

One of the most controversial issues that arise in nutrition is whether it is possible to eat bananas while losing weight. In some diets, they are listed on the list of allowed foods, in others they are banned as a high-calorie and too sweet fruit. What to do for those who love them, but in the near future expects to get rid of extra pounds? It's time to find out the truth, will this tropical fruit harm the figure or, on the contrary, improve the effectiveness of the chosen diet.

Slimming mechanism

Let's debunk the first myth: bananas really contribute to weight loss, having a complex effect on the body:

• normalize the female hormonal background, controlling the production of estrogen and thereby increasing the chances of weight loss;
• speed up metabolism;
• improve the functioning of the stomach, ensuring the full digestion of food and its consumption for the needs of the body, and not putting it off in reserve;
• remove excess fluid from the body;
• have a calming effect on the nervous system, reducing the production of cortisol (stress hormone) - the main culprit and visceral obesity;
• increase the indicators necessary for intensive training: strength, endurance, performance, and also help muscles recover faster after physical exertion;
• provide long-term saturation, thanks to the fiber contained in them;
• minimize the risk of breakdown, as they have excellent taste and interrupt cravings for harmful sweets.

With this in mind, the question arises: where could the question come from, is it possible to eat bananas while losing weight?

The first myth is about their high calorie content (96 kcal per 100 g). But recall that products whose energy value is less than 100 kcal per 100 g belong to. Calorie content in 1 piece (average weight without peel 140 g) - 134 kcal.

The second myth is about the high sugar content. Again, this conclusion is drawn against the background of other fruits that are considered unsweetened. In the tender pulp of a tropical fruit - 12 g of sugar per 100 g of the product, in 1 pc. - 16 g. We remind you that this cannot be equated with 1 tbsp. l. table sugar, as many believe. Bananas contain fructose and glucose, which are of natural origin and are not so harmful to the body. As proof - their moderate GI and permission to eat even diabetics:

• GI of a green, unripe banana = 35 units;
• GI yellow, without black dots = 45;
• GI yellow, very ripe, with black dots = 50;
• GI overripe = 55.

Beneficial features

Banana is useful not only for weight loss, but also for health in general. These tropical fruits:

• improve the functioning of the gallbladder and liver;
• cleanse the skin from acne;
• increase hemoglobin in the blood, normalize cholesterol levels, stabilize blood pressure;
• eliminate heartburn and constipation;
• stimulate brain activity, increase concentration of attention (so mental stress is not a contraindication for such useful weight loss);
• help to wean from bad habits - alcohol and smoking;
• fight insomnia, improve the quality of sleep;
• participate in the restoration of muscle tissue;
• due to the increased content of potassium, strengthen the heart;
• have antibacterial properties.

In addition to all this, banana weight loss will not be accompanied by beriberi, because they will supply the body with all the necessary nutrients.

The nutritional value:

Possible harm

Contraindications:

• allergy;
• diabetes mellitus (diabetics can eat bananas, but in limited quantities, so this method of losing weight is not suitable for them);
• diseases of the stomach, pancreas, liver, kidneys;
• thrombophlebitis, varicose veins, increased blood clotting and other circulatory problems;
• weak potency (contraindication applies only to men);
• tendency to flatulence and diarrhea;
• recent heart attack or stroke.

During pregnancy and lactation, bananas are not prohibited, but women are not recommended to lose weight with their help during these periods.

Side effects:

• allergic reactions;
• weight gain, not weight loss
• exacerbation of chronic diseases;
• increase in blood viscosity;
• decreased libido in men;
• development of gastritis or ulcers;
• flatulence, bloating, fermentation.

If you plan to lose weight for a long time, it is strongly recommended to consult a doctor or nutritionist about this. If side effects occur, you will need to stop the hunger strike and look for another dietary product for body shaping.

Ways to lose weight

Fasting days

Many losing weight like to arrange banana fasting days:

• classic: 1 banana for 5 meals;
• with kefir: 1 liter of 1% kefir is added to the menu of the classic fasting day (it is possible with the addition of cinnamon);
• with green tea: kefir is replaced by a cup of natural green tea without sugar and milk (possible with cinnamon, lemon or ginger);
• with cottage cheese: + 0.5 kg of fat-free cottage cheese;
• with apples: eat 3 bananas and 3 green apples per day, alternating between them;
• on a cocktail: in each of the 5 meals, a glass of a fat-burning banana cocktail is drunk (with kefir, for example).

The results are a loss of 0.5 kg to 1.5 kg, as well as a good bowel cleansing, getting rid of toxins and excess fluid. You can arrange no more than 1 time per week, preferably on the same day (for example, Saturday) for 1-2 months.

Read more about organizing fasting days on a banana at.

mono diet

A brief description of. Type: low calorie, fat free. Deadline: 3 days. Results: minus 3 kg. Difficulty: high.

Allowed products: daily - 5 bananas, 5 apples and 1 liter of 1% kefir (for 5 meals). You can drown out hunger pangs with green tea without additives. Intensive training is contraindicated. For these 3 days, it is better to replace them with walking and 10-minute morning exercises. Like any mono-diet, the banana one has its drawbacks: already on the second day, heartburn begins, you feel weak and you really want to eat.

Despite the effectiveness of the mono-diet, nutritionists and doctors do not recommend this method of losing weight.

banana diet

A brief description of. Type: low-calorie, protein. Term: from 3 days to 1 month. Results: minus 3 kg per week. Difficulty: medium.

The banana diet is one of the most nutritious and delicious. Basic Rules:

• daily calorie content - 1,500 kcal (for women), 1,800 (for men);
• rejection of harmful, fatty and high-calorie foods;
• sports are compulsory;
• eat 3 to 5 bananas daily.

The basis of the diet is low-calorie and non-starchy vegetables, fruits, as well as eggs, seafood, lean fish, meat and dairy products.

Variants of banana diets (the classic was described above):

• dairy / kefir;
• cottage cheese;
• Japanese (morning banana diet from Hiroshi Watanabe);
• apple;
• on the skin.

As part of losing weight on a diet based on other products, you need to look at which of the lists includes bananas - prohibited or permitted. But in any case, if you feel that a breakdown is close and the desire to eat something sweet grows irresistibly, it is better to eat this fruit (even if it is taboo) than candy or cake.

How to choose

A quality banana should have:

• streamlined, smooth, not ribbed shape;
• matte, not glossy (wax) surface;
• dry, not wet skin;
• a pronounced aroma, and not the smell of mold and fermentation;
• the peel is bright yellow, not green, without black blotches and dents.

To the touch, it should be dense and elastic. Softness indicates that it begins to rot. Dimensions do not affect quality.

Dried bananas by no means belong to dietary products: the calorie content goes off scale - 298, the glycemic index is outrageous - 70, useful substances are not preserved. Therefore, when losing weight, it is better not to use them.

How to store

The problem is that the shelf life is too short. And not everyone can regularly run after them to the store. Freezing will be the way out:

1. To peel.
2. Cut into circles.
3. Drizzle with fresh lemon juice.
4. Pack in a plastic container, close.
5. Remove to refrigerator.

Thawed fruits can be used to make salads and fat-burning smoothies.

The second way to extend their shelf life is to tightly wrap the stalks with food foil.

If you purchased too green, you can make sure that they ripen right at home. To do this, put apples and pears next to them. These fruits release ethylene, which will speed up ripening.

Do not store them in the refrigerator.

Rules of use

Be sure to wash bananas right in the peel. Otherwise, phenols can get on hands and fruits from it, with which they are processed to improve their presentation, and they are considered poison.

They can be combined with liquids only as part of cocktails, but it is not advisable to use them together separately - intestinal disorders will torment.

Be careful with green bananas. On the one hand, their glycemic index is the lowest and there is not much sugar in them yet, which is useful for weight loss. On the other hand, the starch content in them goes off scale (as the fruit ripens, it is converted into glucose), which contributes to weight gain and provokes gastric disorders.

To speed up and improve the absorption of fruits, eat them in small pieces and chew them thoroughly.

The maximum daily dose is 1.5 kg of ripe bananas (allowed only for weight loss at the unloading day). For a mono-diet, this figure is reduced to 1 kg. For other diets - up to 500 g.

When is the best time to eat

1. Definitely not before the main meal and not before bedtime. Bananas take a long time to digest (about 40 minutes) and can cause stomach heaviness and heartburn.
2. The ideal time is after a workout to speed up the recovery of the body. You can make a milk or kefir-banana cocktail.
3. Given that this fruit provides a sufficient dose of energy and increases strength and endurance, it can be eaten before training (about half an hour).
4. This is a great snack during lunch or afternoon snack: it allows you to hold out until the next meal without bouts of hunger.
5. Given the high glucose content, it is better to eat them in the morning.

Additional Tips

Banana weight loss is effective only against the background of fasting days, diets or proper nutrition. If you leave high-calorie and unhealthy foods (fatty, fried, fast food, alcohol, soda) in your diet, you can’t count on weight loss, even if you drink infusion of banana skins instead of breakfast in the morning. Approach problem solving in a comprehensive manner.

You need to drink plenty of water (about 2 liters) so that the vegetable fiber contained in the banana pulp swells in the intestines, absorbing harmful substances and providing long-term saturation.

During the day, move and exercise to burn more calories than you get from food.

Help your body lose weight: get enough sleep (hormones produced during sleep accelerate lipolysis) and do not be nervous (the stress hormone cortisol will never let the figure be slim).

When arranging diets, do not forget about the rules of entry and exit: for any hunger strikes, the body must be carefully prepared and stress minimized by switching to a regular diet after them.

Recipes

The perfect banana breakfast

• Cottage cheese

Finely chop 1 banana in 200 g of fat-free cottage cheese, season with 10% sour cream. This dish can be eaten like this, or you can beat it in a blender.

• Boiled

It is believed that if a banana is boiled, it will not be so sweet and high-calorie. However, don't count too much on the preservation of delicate taste qualities. Put 1 piece of fruit (peeled or peeled) into boiling water. Keep on low heat for 10 minutes. There are chilled.

• Oatmeal for breakfast

One of the simplest and most useful recipes for energizing in the morning for the whole day. First, oatmeal is boiled in water (preferably from whole grains). Then banana puree is added to it (arbitrary proportions). This will allow you to eat porridge without sugar, and at the same time it will be sweet due to vegetable glucose.

Cocktails and smoothies with banana

Good during snacks and after workouts.

• Kefir with banana

Coarsely chop the banana, smash in a blender in a puree. Pour in 250 ml of low-fat kefir, beat. Ideal .

• Milk with banana

Milk is not as useful for weight loss as kefir, so it is better to give preference to the previous recipe. However, this cocktail is softer, as it does not contain sourness. It also belongs to dietary and protein, so it can be safely included in the diet. The proportions are the same. You can also add any other low-calorie fruits and berries to banana puree. A great combination - with strawberries or oranges.

• Cinnamon

If you add a pinch of cinnamon to any of the previous recipes, the fat-burning properties of drinks will increase.

With peel

According to studies, the banana peel contains several times more nutrients than the fruit itself. For example, it has pronounced bactericidal and antihistamine properties. It contains a lot of lutein, which can improve vision. Nutritionists insist that losing weight include her in their diet too. How can I do that?

1. Boil or bake fruit directly in the peel, and then eat it in the same form.
2. You can make a decoction: only skins are dipped into boiling water and boiled for a quarter of an hour, then squeezed out, and the drink is drunk during the entire weight loss on an empty stomach in the morning.

If you are a banana lover and are afraid to lose weight just because they are on the taboo list of most diets, you can calm down. If everything is organized correctly, these delicious tropical fruits will help you get rid of extra pounds and will not become an obstacle on the way to a slim figure.

Bananas not only help to lose weight, but also relieve problems with the gastrointestinal tract, supply the body with useful substances. They are certainly useful, but not all. Find out exactly which bananas you need to eat to lose up to 7 kg in a week!

Most classic diets forbid the use of bananas, since they are considered quite high in calories, and they contain a lot of starch. However, a nutritionist from England, Jane Griffin, has developed a unique method of losing weight, which is based on this particular exotic fruit. Today, a banana diet is practiced by many who dream of an ideal figure, and if you believe their reviews, the results of such nutrition are simply amazing - it takes up to 6 kilograms in a week.

1. Not all fruits are the same. Want to lose weight? Choose ripe, medium-sized bananas with thin skins. Unripe, as well as those that are covered with black spots, who want to lose a few kg, should not eat.
2. It is necessary to use only the pulp, removing the peel and all white threads. It is forbidden to replace fresh fruits with dried ones, since they are 5 times more nutritious.
3. You need to prepare for the diet - the day before, give up fatty, fried, smoked and salty foods and drink plenty of unsweetened and non-carbonated liquids - green tea, water.
4. Do not abuse physical activity, it is desirable to minimize intense mental activity, but walking in the fresh air in a pleasant company will come in handy.
5. Drink at least one and a half liters of non-carbonated liquid without sugar per day.

Benefit and harm

The tropical fruit contains a large number of useful substances and elements, namely:

• Potassium. It has laxative and diuretic effects, therefore, it helps to remove excess fluid, toxins and toxins from the body.
• Magnesium. Necessary for burning fat deposits and glucose, cell regeneration and control of the nervous and circulatory systems.
• Iron. Responsible for resistance to diseases, gives strength, improves metabolism. With a sufficient content of Fe in the blood, there is no craving for sweets, which means that kilograms will go away faster.
• Phosphorus. Important for the normal functioning of the nervous system, the work of internal organs, muscle contraction. With a deficiency of the element, mental activity decreases, apathy appears, mood worsens.
• Sodium. Its intake in the body is necessary for normal growth and maintenance of good health. In addition, it generates normal nerve signals, participates in muscle contraction, and has a vasodilating effect.
• Manganese. It affects the normal functioning of the nervous and immune systems, as well as the formation and growth of new cells. Promotes proper metabolism, tissue healing, stimulates the brain. A sufficient content of the element in the body prevents the occurrence of rheumatoid arthritis, osteoporosis, cataracts, multiple sclerosis and other nervous diseases.
• Calcium. Required for the beauty of nails and hair, bone strength. In addition, it is involved in the processes of muscle contractility and excitability of nerve tissues. It has an effect on blood clotting. Fights cholesterol. It is necessary for the normal activity of the pituitary gland, adrenal glands, genital, pancreas and thyroid glands.
• Vitamin A. Improves vision, improves immunity, strengthens bone tissue.
• Vitamins B1, B2, B6. They give beauty to the skin, nails and hair, reduce irritability.
• Vitamin C. Slows down the process of diligence, helps in the fight against colds.
• Vitamin E. It is often called a female trace element, since the benefits of the vitamin for the representatives of the beautiful half of humanity cannot be overestimated.

Effective healthy banana diet for weight loss in the fight against gastritis and with:

• hypoglycemia (low blood sugar);
• stomach ulcer;
• circulatory disorders;
• diseases of the gastrointestinal tract, liver, kidneys and biliary tract.

Bananas contain a large amount of sucrose, which is why they are contraindicated in diabetes mellitus, patients after a stroke and heart attack. It is necessary to refuse such a diet for varicose veins, as well as for people suffering from increased gas formation.

Morning Diet Hiroshi Watanabe

Japanese doctors also talk about the benefits of bananas. Not so long ago, Hiroshi Watanabe shared his own weight loss recipe. According to him, you only need to eat one banana for breakfast and drink a glass of warm water. Such a combo menu speeds up metabolism, therefore, even eating the usual dishes for lunch and dinner, you will be able to lose weight. By the way, in a week some manage to lose up to 7 kg.

To get the best results, follow a few requirements:

1. Do not abuse fatty foods and flour products, give up fast food.
2. Eliminate dairy products from your diet, replace alcoholic and carbonated drinks, black tea and coffee with plain water.
3. Do not snack between meals, you can only treat yourself to a green apple.
4. Dine no later than 17:00 hours.
5. Go to bed before midnight, as going to bed late is considered one of the causes of obesity.

Banana diet for 3 days

After a 3-day express diet, up to 5 kilograms go away. Such a weight loss program is considered quite strict, therefore it is not safe to practice it for longer than the specified time.

For three days, it is allowed to eat 4 bananas daily and drink 1.5-2 liters of water. What time you will have breakfast, lunch and dinner, as well as what portion of fruit you will have to get enough of, you decide for yourself.

For 4 days

The food system, designed for 4 days, is more loyal, since a portion of bananas can be increased to 1.5 kilograms. It is advisable to divide the specified provisions into 6 receptions, and eat throughout the day. On the last day, it is not forbidden to eat one soft-boiled egg for lunch. The last meal should be at least 3 hours before bedtime. As a rule, it takes up to 5 kg in 4 days.

For 7 days

The weekly menu practically does not differ from the one offered for 4 days. Every day you will have to eat 1.5 kg of fruit and a couple of soft-boiled chicken eggs, as well as drink plenty of water and green tea.

Diet Options

Mono-nutrition is not suitable for everyone, besides, it can adversely affect the state of health and appearance.

That is why nutritionists have developed more balanced, but no less effective methods, which you will learn below.

Banana milk

Skimmed milk will help diversify the fruit diet. If this product is intolerant, it can be replaced with drinking yogurt with a minimum fat content.

Gentle option

During the day, you need to eat 4 bananas and drink 1 liter of milk, dividing the products into 5-6 meals. It is not forbidden to use them both separately and make a cocktail out of them by mixing a glass of milk and one fruit in a blender, or ice cream. You are allowed to drink plain water. On average, 700 grams are consumed per day. It is not recommended to eat according to this scheme for longer than 10 days.

Strict option

The maximum duration is 5 days. The daily diet provides 5-6 meals and consists of 3 medium fruits and 250 ml of skim milk. Water and unsweetened green tea are allowed to be drunk in any quantity, but it is better to refuse food after 6 pm. Such an event allows you to lose up to 5 kilograms.

Kefir-banana

If you do not like milk, but want to lose weight, then try replacing it with kefir. The diet is designed for 3 days and has several variations.

Hard

The daily menu consists of 3 tropical fruits and 250 ml of 1% kefir. Divide food into 6 equal servings and consume throughout the day. It is not forbidden to experiment - not just eat a banana and drink a fermented milk product, but make yogurt or fruit salad from them. There are no restrictions on water, herbal and green teas. Such a weight loss program gives a chance to lose up to 5 kilograms.

sparing

For 5-7 days, you need to eat bananas (daily rate - 1.5 kg) and kefir (no more than a liter per day), it is allowed to eat 30 grams of your favorite porridge cooked in water without adding sugar, salt and oil, or 50 grams of low-fat boiled meat - beef, turkey, chicken, rabbit.

Curd-banana

A weight loss program developed for 4 days, which allows you to use cottage cheese and bananas, allows you to lose up to 4 kilograms. The bottom line is the alternation of curd and fruit days. The event is easily tolerated and therefore is very popular among those who want to lose weight.

Menu for every day

1st and 3rd days - on cottage cheese

• Breakfast: 120 grams of fat-free cottage cheese; banana.
• Lunch: morning portion of a fermented milk product; vegetable salad without dressing.
• Dinner: the usual portion of cottage cheese; grapefruit or orange.

2nd and 4th days - on bananas

• Breakfast: tropical fruit; 120 ml of yogurt.
• Lunch: 2 bananas; soft-boiled chicken egg.
• Dinner: 200-gram piece of boiled meat; 2 small fruits

apple banana

Another weekly diet plan for weight loss is eating bananas and apples. After the specified period, the plumb line is up to 7 kilograms.

Menu

Monday:

• 6 green apples;
• 9 bananas;
• 2 liters of milk.

• 3 unsweetened apples;
• yesterday's portion of fruit and milk.

Wednesday and Thursday:

• Apple;
• the usual amount of bananas;
• a couple of liters of milk.

Friday and Saturday:

• 6 green apples;
• traditional portion of milk.

Sunday:

• 3 tropical fruits;
• 4 glasses of milk.

The specified amount of products must be divided into 5-6 doses, in addition, you need to drink unsweetened tea and still water.

On a banana smoothie

Everyone who watches their figure and chooses the right nutrition knows about the benefits of smoothies. Banana smoothie tastes great and is fat-burning, which means it should be a favorite for those looking to shed a few pounds.

You should not practice such a weight loss program for more than a week, however, this time will be enough to lose up to 4 kg.

Basic rules for losing weight

1. 250 ml of smoothie should replace one full meal.
2. It is allowed to drink up to 5 glasses of a cocktail per day.
3. It is not recommended to add sugar to the drink, but you can experiment with berries and other fruits, because they will only increase its benefits.
4. Small physical activities are allowed, including walking.

Some delicious smoothie combinations or what you can pair bananas with:

• with milk;
• with strawberry;
• with apples;
• with orange;
• with chocolate syrup;
• with oatmeal cooked in water or brewed with boiling water.

To prepare a cocktail, you just need to mix the ingredients in a blender.

Getting out of the diet

The banana menu gives excellent results, but so that the lost kilograms do not return after a couple of weeks, you must follow a few rules.

1. For 10-14 days, give up junk food - eat boiled lean meat, cereals, drink plenty of fluids, and eat only a banana for dinner.
2. Do not abuse sweets and starchy foods.
3. Reduce your usual portions.
4. Don't neglect exercise.
5. Get outdoors more.
6. Sleep at least 8 hours a day.

If losing weight on bananas was easy for you, you did not experience any discomfort, then it would be a great idea to arrange a banana unloading once a week.

You have probably heard many times from nutritionists that bananas are one of those fruits that should be avoided when losing weight. Many people stop eating bananas because they think they make them fat.

Bananas are high in sugar and they can actually promote weight gain if you don't control how many calories you take in and combine them with fat.

Many fruitarians consume only fresh fruit and maintain an ideal body weight. They are in excellent physical shape despite the fact that they eat dozens of bananas every week.

Secret is that you should not eat sugary foods such as bananas along with fatty foods.

So it's safe to say that if you control your fat intake, then you can enjoy this delicious fruit without fear of gaining weight. In addition, by including bananas in your diet, you will improve digestion, get rid of excess toxins and make your skin glow.

Health Benefits of Bananas

There are so many amazing health benefits of bananas that it's hard to summarize them all in a few sentences. In addition to the fact that they contain potassium, B vitamins and magnesium, they do not contain fat and cholesterol. These fruits are good for your heart, bones, nervous system and kidneys; they can improve your mood and boost your immune system.

Banana diet menu for 3 days

Following the banana diet is very easy. It lasts only 3-4 days, and you can lose up to 2.5 kilograms.

For the next three to four days, eat 3-5 bananas every day and pair them with 3-4 cups of low-fat milk. If you don't like milk, you can replace it with almond milk, which is becoming very popular lately.

You can also try plain yogurt. Both products can be eaten separately or mashed. Just mix 1 banana and 1 glass of milk with a few ice cubes and you're done.

If you freeze bananas for a few hours and then mix them with milk, you get delicious ice cream. Especially nice to eat it on a hot summer day!

Banana diet menu for 7 days

This diet will help you easily lose up to 3.5 kilograms, as well as cleanse the body. All you need is bananas, green tea and 2 eggs.

Drink green tea every day and eat up to 6 bananas. In order to balance your protein intake, include 2 eggs in your diet.

After completing this diet, you should gradually return to your normal diet. Avoid processed foods and fatty foods, sugar and alcohol. Eat fresh vegetables and fruits, gradually introducing a variety of foods into the diet and increasing the size of meals.

Bananas are tasty, nutritious and healthy fruits, which include a large amount of vitamins C, B6 and E, amino acids, vegetable proteins, fiber and so on. They contribute to the establishment of metabolism, which has a positive effect on the rate of burning calories and, as a result, leads to weight loss.

You will need

• - bananas;
• - fat-free kefir or milk;
• - chicken eggs;
• - green tea;
• - mineral non-carbonated water.

Instruction

banana selection
To achieve greater effectiveness from bananas, it is very important to choose these fruits. They must be fine. If you didn’t find any on sale, get green ones and, wrapping them in food paper, leave them for a while in a dark place. In addition, with bananas, get rid of not only the peel, but also the white threads.

Banana diet for 3 days
For 3 days, consume no more than 4 of these fruits per day. Optionally, you can alternate a banana meal with 1 glass of fat-free kefir or. You can also prepare cocktails from these ingredients, which are very tasty and satisfying. The last meal should be no later than 19:00. If you strictly follow the indicated diet, in 3 days you can from 3 kilograms of excess weight.

A banana does not belong to dietary fruits, but nevertheless, there is and is a fairly popular banana-based mono-diet for weight loss. Many varieties of bananas are grown in the world, most of which are forage. Only artificially bred varieties of bananas are used for consumption. Musa paradisiaca. The following table gives a general idea of ​​the nutritional value of these fruits.

The nutritional value of a banana in grams (per 100 g of the edible part of the product):

It contains a wide range vitamins (- 0.12 mg, - 0.04 mg, - 0.05 mg, - 0.4 mg, - 0.4 mg, - 10.0 mg,), 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).

The carbohydrates contained in bananas are mainly simple, easily 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 there are only about 2 g. The calorie content of a ripe banana is about 90 Kcal, an unripe (green) one is 110 Kcal, and a 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 - medium-sized bright yellow with a thin peel. It is not recommended to buy unripe green fruits that cause increased gas formation and bloating, and dried high-calorie bananas should not be used.

Banana diet for weight loss

In fact, the banana diet refers to a carbohydrate-type diet 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 the strict diet option is extremely limited and includes about one kilogram of bananas and 750 ml of 2.5% milk, which, if intolerant, can be replaced with the same 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 number of practitioners of this diet, is relatively easy to tolerate. The entire volume of food is divided into 3-4 meals, and in between meals it is recommended to drink liquid. No snacks are allowed.

There is also a longer banana diet for 7 days. The daily diet of this diet option includes 1.2-1.5 kg of peeled bananas, to which it is allowed to add low-fat protein products (100-150 g of cottage cheese, boiled chicken egg). Caloric content of the diet is 1300-1500 Kcal. Green tea and mineral water are allowed in any quantity. You can use the option of a more sparing 7-day cottage cheese-banana diet, which is based on alternate banana and cottage cheese days. It provides for the possibility of including fruits (grapefruit) in the diet of the cottage cheese day and low-fat protein foods in the diet of the banana day (boiled egg, boiled chicken breast).

However, with any variant of the banana diet, as with other express diets, it is recommended to prepare the body for the transition to diet food. To this end, for 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 reduce the volume of servings by half, cleanse the intestines.

When on a diet:

• Reduce your level of physical activity.
• Do not increase the recommended amount of bananas in your daily diet.
• If you have an allergic reaction to bananas or the substances they are processed with, stop the diet and contact a medical institution.
• Take tablets of an expanded vitamin-mineral complex, drink alkaline mineral water.
• Follow the rules for exiting the diet, return to good nutrition gradually.

Approved Products

The banana diet menu is extremely limited and includes ripe bananas, low-fat milk or kefir, green/herbal tea, and mineral water. In the extended 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.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
bananas	1,5	0,2	21,8	95
grapefruit	0,7	0,2	6,5	29
milk 2.5%	2,8	2,5	4,7	52
kefir 1%	2,8	1,0	4,0	40
cottage cheese 1%	16,3	1,0	1,3	79
chicken eggs	12,7	10,9	0,7	157
mineral water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Wholly 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 consume alcohol, carbonated and caffeinated drinks.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables tubers	2,1	0,3	14,8	64
legume vegetables	9,1	1,6	27,0	168
eggplant	1,2	0,1	4,5	24
cabbage	1,8	0,1	4,7	27
onion	1,4	0,0	10,4	41
canned cucumbers	2,8	0,0	1,3	16
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
Snacks
potato chips	5,5	30,0	53,0	520
Cereals and cereals
millet groats	11,5	3,3	69,3	348
rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Rye bread	6,6	1,2	34,2	165
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
gingerbread	5,8	6,5	71,6	364
dough	7,9	1,4	50,6	234
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
mustard	5,7	6,4	22,0	162
ginger	1,8	0,8	15,8	80
ketchup	1,8	1,0	22,2	93
ground black pepper	10,4	3,3	38,7	251
chilli	2,0	0,2	9,5	40
Dairy
cream	2,8	20,0	3,7	205
Cheese and cottage cheese
cheese	24,1	29,5	0,3	363
Meat products
pork	16,0	21,6	0,0	259
salo	2,4	89,0	0,0	797
beef	18,9	19,4	0,0	187
beef liver	17,4	3,1	0,0	98
mutton	15,6	16,3	0,0	209
bacon	23,0	45,0	0,0	500
Sausages
boiled sausage	13,7	22,8	0,0	260
w/smoked sausage	28,2	27,5	0,0	360
sausage with/dried	24,1	38,3	1,0	455
sausages	12,3	25,3	0,0	277
Bird
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Fish and seafood
caviar	36,0	10,2	0,0	123
salmon caviar granular	32,0	15,0	0,0	263
salmon	19,8	6,3	0,0	142
sturgeon	16,4	10,9	0,0	163
canned fish	17,5	2,0	0,0	88
Oils and fats
vegetable oil	0,0	99,0	0,0	899
butter	0,5	82,5	0,8	748
animal fat	0,0	99,7	0,0	897
culinary fat	0,0	99,7	0,0	897
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Soft drinks
cola	0,0	0,0	10,4	42
coffee	0,2	0,0	0,3	2
black tea	20,0	5,1	6,9	152
energy drink	0,0	0,0	11,3	45

* data are per 100 g of product

Menu (Power Mode)

The banana diet menu for weight loss is quite monotonous. Below is an example of a menu for an extended 4-day banana-curd diet with alternating banana and cottage cheese days. The number of meals - 3 times a day.

banana day

cottage cheese day

Recipes

In order to diversify the menu, you can eat bananas not only in raw form, but also in the form of dishes prepared on the basis of bananas. Below are recipes for several banana-based dishes.

Diet banana fritters

Banana pancakes are made 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. Mix the whites with the yolks, add the banana and beat again until a gentle airy homogeneous mass is obtained. Lubricate the frying pan with vegetable oil with a culinary brush and spread pancakes in portions with a spoon on a heated frying pan. Fry over low heat for one minute on each side. Serve hot with kefir.

Recipe for diet banana pancakes

Pancake is prepared on the basis of banana and oatmeal "Hercules". You will also need milk, chicken egg and baking powder.

In a blender, beat banana, egg, oatmeal and milk until smooth, add baking powder. In a non-stick frying pan over medium heat, without adding oil, bake pancakes. Lay them on top of each other, smearing with soft cottage cheese. A banana pie can also be prepared using a similar recipe with the addition of a small amount of flour.

Getting out of the diet

Often, after the end of the banana diet, women quickly “catch up” with lost time and their weight returns to its original value. To avoid this, it is necessary to carefully exit the banana diet, 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 dried bread, cereals with butter and more fatty dairy products in small quantities. Don't overeat and drink plenty of fluids.

The banana diet was invented and developed by Olympic nutritionist Jane Griffin. Recently, she has enjoyed success not only abroad, but also in Russia. Such a mono-diet, which is based on everyone's favorite fruit, is able to quickly get rid of extra pounds and tighten the body. Despite the fact that a banana is considered a healthy product, the diet is not suitable for everyone. Before starting it, you should consult with your doctor.

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When following a mono-diet, you need to pay attention to various nuances, for example, the state of the body as a whole, well-being.

Show all

banana diet

Banana is considered a fairly high-calorie product (89 kcal per 100 g). But when used in a mono-diet, the fruit helps to bring the body into shape in the shortest possible time and without any problems. The duration of the banana diet can be 3, 4 and 7 days. The result will be dropped 6 kg.

100 g of product contains:

The product contains the following vitamins:

It is important to maintain the body's water balance throughout the diet. The amount of water is calculated as follows: 1 glass per 10 kg of weight. Black tea, coffee, carbonated drinks and alcohol should be excluded from the diet.

The frequency of such a diet should not exceed once every six months.

During any, even the most strict diet, it is important to connect physical activity.

Pros and cons

The benefits of the diet include:

1. 1. Bananas contain many vitamins. Therefore, on such a mono-diet, harm to the body is minimal.
2. 2. Banana is a nutritious fruit. If you use it 5-6 times a day, the feeling of hunger will not be felt as clearly as with other diets.
3. 3. The fetus quickly removes nicotine from the body, so when you eat it every day, it is easier to give up cigarettes forever.

The cons include:

1. 1. The scarcity of the diet. But this is a drawback of any mono-diet.
2. 2. The presence of contraindications: pregnant and lactating women such a diet is prohibited. You can not use the banana diet for people with flatulence.



Who is the banana mono diet for?

Doctors have long established that a banana is a fruit that can and should be consumed raw. At the same time, people with chronic diseases should not be afraid of their exacerbation.

• peptic ulcer of the stomach;
• gastritis;
• diseases of the liver and kidneys;
• obesity
• circulatory disorders;
• low blood sugar;
• pathologies of the biliary tract.



What bananas are suitable for a diet?

Not all fruits will help get rid of extra pounds. For example, you should not take green or too strong bananas that seem unripe. Bright yellow, soft fruits are suitable for a diet. Before use, they must be cleaned not only from the peel, but also from white threads.

It is forbidden to eat dried (their calorie content is several times higher than that of fresh ones) and fried bananas.

Training

First you need to prepare the body and normalize nutrition. At least a day or two before the start of the diet, you need to give up all fatty, smoked, fried, salty foods.

Within 2-3 days, you need to drink only mineral water and weak green tea without sugar. In this case, the body will begin to adjust to the removal of toxins and weight loss.

Exit

So that the kilograms do not return, you need to eat only 1 banana for dinner for another 2-3 weeks.

3 day banana diet

This method helps to get rid of 2-3 extra pounds. There are 3 options for such a diet: sparing, strict and milk-banana (simple).

The gentle banana-milk option allows you to consume up to one and a half kilograms of bananas per day and drink no more than 250 ml of milk. Products can be consumed both separately and in the form of cocktails. Meals should be 6. In the intervals between them, you need to drink green tea and mineral water without gas. The last meal is taken 3 hours before bedtime. On the 4th day (leaving the diet), you need to add protein-rich foods to the diet.

In the strict version, it is allowed to eat 3 bananas per day, and also drink only 1 liter of mineral water.

With a kefir-banana diet, you can eat only 3 fruits per day, and also drink no more than 3 glasses of fat-free kefir. Meals - 3, liquid is drunk in between. The last appointment is no later than 8 pm. This option can be slightly modified: make a smoothie out of 3 bananas and 3 glasses of kefir.

If the diet seems complicated, you can simplify it a bit. The menu for each day will look like this:

1. 1. The first - 5 apples, 10 bananas, 1.5 liters of milk;
2. 2. The second - 3 apples, 5 bananas, 1 liter of milk, 100 g of cottage cheese;
3. 3. Third - 10 apples, 5 bananas, 1.5 liters of milk.

It is permissible to replace milk with low-fat kefir.

Approved Products

During the banana diet is allowed to use:

• cottage cheese;
• apples;
• kiwi;
• oatmeal;
• kefir;
• milk;
• green tea;
• mineral water.

Partially limited products

Foods that can be consumed in a limited form (no more than 100 g per day) include:

• lean meat;
• seafood;
• buckwheat;
• vegetables (except cabbage and cucumbers);
• fruits (except green apples).

Prohibited Products

The following foods should be excluded from the diet during the diet:

• smoked meats;
• soups;
• sweets;
• baking;
• Black tea.

4 day banana diet

Banana diet for 4 days involves eating up to 2 kg of fruit per day. In this case, the number of meals should be 6. The last one - no later than 19:00. On the 4th day, for lunch, it is allowed to eat one soft-boiled egg. Usually 4-5 kilograms are spent in 4 days.

After leaving the diet, it is necessary to gradually introduce vegetables and lean meat into the diet.

There are other variations of the diet.

Curd-banana

This diet is designed for 4 days. It will help you lose up to 4 kg. With her, bananas and cottage cheese alternate with each other.

On the first and third day, cottage cheese (5% fat content) is used. Menu:

1. 1. Breakfast: 100 g of cottage cheese, banana.
2. 2. Lunch: 100 g of cottage cheese; salad of cabbage and cucumbers (without dressing).
3. 3. Dinner: 100 g of cottage cheese; 1/2 grapefruit.

Menu for the second and fourth day:

1. 1. Breakfast: 1 banana, 100 ml low-fat yogurt.
2. 2. Lunch: boiled chicken egg, 2 bananas.
3. 3. Dinner: 200 g boiled chicken breast; 2 bananas.

7 day banana diet

The seven-day diet differs little from the four-day diet (it is also allowed to consume up to 2 kg of bananas per day). Such a diet is more difficult to endure, in addition, it can adversely affect the condition of the skin. Therefore, nutritionists have developed balanced variations of the banana diet.

Such unloading diets are designed for only a week. Exceeding the specified time is fraught with serious consequences for the body.

apple-banana

With this diet, there should be 6 meals per day.

Monday:

• 10 bananas;
• 5 green apples;
• 1 liter of milk.

Tuesday:

• 4 green apples;
• the same as on Monday, a portion of fruit and milk.

Wednesday Thursday:

• 10 bananas;
• 1 liter of milk;
• 2 apples.

Friday Saturday:

• 7 apples (green);
• 500 ml of milk.

Sunday:

• 4 bananas;
• 3 glasses of milk.

If desired, if there is a feeling of hunger, you can drink green tea and mineral water.

Based on banana smoothie

Such a diet will allow you to lose up to 4 kg per week. Meals - 6. In each of them, 1 glass of smoothie with a volume of 250 ml is consumed.



You do not need to add sugar to the smoothie, it is enough to diversify the banana-based drink with the following ingredients:

• Apple;
• Strawberry;
• orange;
• kiwi;
• blueberry;
• gooseberry;
• currant;
• blackberry;
• milk;
• kefir;
• oatmeal soaked in water.

To prepare a smoothie, you need to mix the selected ingredients and grind in a blender.

Banana curd

This type of diet is more saturated with proteins, which means it is less dangerous.

Meals - 6. The last one - an hour before bedtime.

Mondayand Tuesday:

• 4 bananas;
• steamed seafood - up to 200 g.

Wednesday and Thursday:

• 4 green apples (can be replaced with melon);
• 1 orange or grapefruit;
• cottage cheese 5% fat - up to 500 g.

Friday:

• 700 g of cottage cheese;
• 4 bananas.

Saturday:

• seafood - 200 g (you can replace them with chicken breast);
• cottage cheese - 200 g

Sunday:

• 2 liters of low-fat kefir;
• 2 bananas.

During the diet, you should drink as much water as possible.

For gourmets

With such a diet, it is allowed to eat bananas in the form of dishes. Meals - 6. The last one - no later than 19:00. You need to drink 1.5-2 liters of water per day.

On such a diet, 500-600 g per day is consumed.

Recipes for dietary dishes will help diversify the banana diet.

Banana in egg sauce




Cooking:

1. 1. Peel the banana and cut into slices.
2. 2. Place in a mold and sprinkle with lemon juice.
3. 3. Bake in the microwave for 2 minutes.
4. 4. Then pour in a beaten egg and 1 tsp. milk, mix and put back in the microwave.
5. 5. Cook until the egg thickens.

Fruit salad

Cooking:

1. 1. Banana, apple, orange, kiwi cut into small cubes.
2. 2. Pour in low-fat yogurt.
3. 3. Sprinkle cinnamon on top and drizzle with honey (if desired).

Cauliflower salad




Cooking:

1. 1. 250 g of cauliflower and broccoli boiled and finely chopped.
2. 2. Chop bananas and add to cabbage.
3. 3. Put raisins steamed in hot water into the salad.
4. 4. Sprinkle the finished dish with lemon juice.

Banana and apricot puree



Cooking:

1. 1. Pour boiling water over 4 apricots and peel them.
2. 2. Then cool, and grind in a blender along with 1/2 banana.

Grilled banana




Cooking:

1. 1. 1 banana cut lengthwise.
2. 2. Lubricate the incision site with 1 tsp. honey.
3. 3. Sprinkle the banana with chopped walnuts.
4. 4. Bake the dish in a preheated grill for about 3 minutes.

baked banana




Cooking:

1. 1. Grease a baking sheet with butter.
2. 2. Cut one banana lengthwise, place on a baking sheet.
3. 3. Top with grated cheese (30 g).
4. 4. Bake in the oven for 10 minutes at 180 °C.

Banana blueberry ice cream

Cooking:

1. 1. Cut 1 banana into medium pieces and freeze (for 5 hours).
2. 2. Place the frozen pieces in a blender, add blueberries (50 g) and 100 ml of cream, beat.
3. 3. Garnish with whole blueberries.

boiled banana




Boiled banana can be used for weight loss.

Cooking:

1. 1. Cut two bananas into slices and throw into boiling water (2 liters).
2. 2. Boil for 10 minutes, cool.
3. 3. Grind bananas in a blender.
4. 4. If desired, add cinnamon.

banana kvass




Cooking:

1. 1. Wash and dry bananas. Cut the peel into small pieces. There should be 3 cups of peel in total.
2. 2. Cool boiled water.
3. 3. Put the peel in a three-liter jar, cover with a glass of sugar, pour water.
4. 4. When the sugar dissolves, add a tablespoon of sour cream.
5. 5. Cover the jar with gauze folded in two layers, put in a warm dark place for 2 weeks.
6. 6. During the fermentation of kvass, remove the mold.
7. 7. After 2 weeks, strain the drink and pour into another bowl. Keep refrigerated.

You need to drink such kvass 1/2 cup 3 times a day 30 minutes before meals. The recipe for banana pancakes is similar to the way pancakes are made. Only flour and butter are removed from the ingredients. Shredded banana with egg is fried in a dry frying pan for 2-3 minutes on each side over medium heat.

1. 1. In the morning on an empty stomach - 1 ripe banana, and then - a glass of boiled water.
2. 2. For lunch - the usual food, but not more than 200 g per meal.
3. 3. Dinner - 1/2 of the usual portion.

You should drink at least 2 liters of water per day.

Jane Griffin Method

For one day you will need about 5 medium bananas. Their number can be increased to 8 if severe hunger torments.

Menu for every day:

1. 1. For breakfast, you need to make a cocktail of 2 bananas and a glass of warm milk. For piquancy, you can add mint leaves, as well as 1 tsp. honey (never sugar). If this option is tired, it is permissible to diversify the cocktail with berries.
2. 2. For lunch, you are allowed to eat 2 bananas. To avoid feeling hungry after breakfast, you need to drink water and unsweetened green tea.
3. 3. For dinner, you are allowed to eat 1 banana. In this case, kefir or milk should not be drunk.

Before going to bed, you can drink tea with lemon balm or mint.

Banana-kefir with oatmeal




The essence of the diet is that in the morning and for dinner you need to drink smoothies (250 ml) from 1 banana, 2 tbsp. l. oatmeal, 1 tbsp. kefir. For lunch, you are allowed to eat 100-150 g of lean meat or seafood, vegetable salad. For snacks, you can use 1 green apple, hazelnuts or walnuts (no more than 30 g per day).

Oatmeal must be properly brewed: 100 g of flakes are poured into 4 liters of boiling water, covered with a lid and left overnight.

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