Bananas are a healthy addition to a balanced diet, as they provide a variety of vital nutrients and are a good source of fiber. Although consuming bananas do not lead to weight loss directly, some of the properties of these fruits can help minimize bloating, regulate appetite, and substitute refined sugars for an individual.
What Is The Banana Diet?
This diet plan has gained tremendous popularity in Japan, where the success of the diet plan saw shopkeepers run out of fruit in no time, also known as the ‘Asa Banana diet’. The Morning Banana Diet is a simple plan that relies on the nutrient-rich properties of bananas to help you lose weight quickly. According to the diet, a person can only eat bananas for breakfast and the diet allows him to eat anything else for lunch, dinner, and a snack. The diet keeps people from losing momentum on their weight loss journey. In general, the diet also preaches people to follow some lifestyle changes and practice mindfulness. People can’t eat anything after 8 pm, stay away from other drinks other than water.
Bananas are an excellent source of fiber. For those on a 2,000 calorie diet, one medium banana contains 3.07 grams (g) of fiber and the recommended daily intake for adults is 25 g.
Fiber can help the individual stay full longer, which can decrease the overall amount of calories they eat. It takes a long time for the body to digest certain types of fiber, allowing it to better regulate food intake. Consuming large amounts of fiber has even been linked to a reduced risk of heart disease, diverticular disease, and some cancers. Bananas are abundant and have many health benefits with many nutrients.
In addition, fiber can help lower blood cholesterol levels and reduce the risk of heart disease.
Unripe green bananas contain resistant starch. Resistant starch is a carbohydrate that is not easily broken down in the small intestine.
Instead, it passes into the large intestine, which means it does not increase blood sugar levels. It then ferments in the large intestine, stimulating the growth of good bacteria in the intestine.
Eating more resistant starch can help people lose weight, as it acts in a similar way to dietary fiber. It can reduce a person’s appetite by making them feel fuller for longer.
Depending on its size, the exact nutritional content of a banana varies. A medium banana, which is 7 to 8 inches long, contains:
- energy: 105 kcal
- protein: 1.29 g
- fiber: 3.07 g
- carbohydrates: 27 g
- fat: 0.39 g
- potassium: 422 mg
- magnesium: 31.90 mg
- phosphorus: 26 mg
- calcium: 5.90 mg
- vitamin C: 10.30 mg
- iron: 0.31 mg
- folate: 23.60 micrograms (µg) Significant levels of vitamin A, E, and K are also present in bananas.
Banana For Weight Loss
There is no question that bananas are nutritious and stable. They are fiber-rich and low in calories. The fruit mainly has a low to medium glycemic index and does not increase blood sugar compared to other high carbohydrate foods.
However, when it comes to weight loss, there is no study to show whether fruit can help you lose a few pounds but the fiber in a banana is a key part of its weight loss benefit. A banana’s fiber accounts for 12% of the recommended daily benefit, which leads directly to weight loss. In fact, eating a high level of fiber can reduce your risk of gaining weight by as much as 30%.
Variable fruit intake can expose a dieter to a variety of key nutrients. Although it is recognized that bananas are full of potassium, other fruits may also be beneficial. Compared to other fruits such as berries, pears, and apples are higher in fiber, bananas have more per serving than cherries, avocados, or grapes, and bananas also have more energy (calories), which gives them a bad reputation for not being “good” at losing weight. However, since the recommendation for a balanced diet includes 3 to 5 servings of fruit a day, bananas can certainly be incorporated into a healthy diet, even if the goal is to lose weight. Because bananas are filling, they are nutritious and can be combined with a variety of other foods for a more complete snack. They are also a good dessert.
In general, as part of a balanced diet, it is recommended that individuals eat two or more fruits a day. Bananas are certainly a good choice for one of those fruits, and you can enjoy up to one medium banana a day as part of a healthy weight loss plan.
Here are 3 effective ways by which you can reduce weight through the banana diet:
Oatmeal and banana for breakfast
Breakfast is the first and most important meal of the day. In the morning, after 10-12 hours of overnight fasting, our body needs something to replenish and revitalize itself. Having a large breakfast in the morning, rich in protein, fiber, and other nutrients can reduce your calorie intake during the day. Banana is high in resistant starch and potassium, which can promote a feeling of fullness and give you instant energy.
Banana with nut or pecan butter:
It is rich in glucose, which provides instant energy, much needed after an intense training session. Plus, its potassium content can help prevent muscle cramps and post-workout dizziness. Helps with rapid muscle recovery that prepares you for your next sweating session. But this yellow fruit is low in protein, an essential macronutrient for muscle building.
Green banana smoothies:
According to studies, the starch content in bananas can also help boost your metabolism. The potassium content is even believed to regulate the transfer of nutrients to cells, which can increase metabolism. Green bananas contain the most starch, it is best to include them in your diet. But they are a bit bitter, so they can be added in smoothies with a little honey and walnuts and enjoyed after a training session or at noon to control premature hunger.
Pros And Cons Of The Banana Diet
|You don’t spend much time thinking about what to eat||May Not Be Appropriate for All|
|Reduces Late Night Snacking||Makes Overeating Easy|
|Helps Reduce Food Cravings||Doesn’t Establish Healthy Exercise Patterns|
|Reduces Fat and Sugar Intake||No protein for growth and repair|
Bananas are a healthy addition to a balanced diet, as they provide a variety of vital nutrients and are a good source of fiber. Although consuming bananas do not contribute to weight loss directly, some of the properties of these fruits can help minimize bloating, regulate appetite, and substitute refined sugars for a human.