There are numerous diets out there that can help you lose weight, but it’s not all about weight loss alone.
The banana diet seems to give really impressive results and is quite enjoyable.
We believe that for 100% successful weight loss you need to find something you like. What is the banana diet?
Contents
- What is the banana diet
- What are the principles of the banana diet
- Banana Diet: Advantages and Disadvantages
- Benefits
- Disadvantages
- Diet example
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
- The benefits of banana
- Supports gut health
- It can support heart health
- It can help in the management of heartburn
- Energizing effect
- It’s good for the mood
- Some doubts about banana: they have a high glycemic index
The banana diet was pioneered by pharmacist Sumiko Watanabe and her husband Hitoshi Watanabe. Hitoshi managed to lose 37 kilos with this diet, and after publishing the diet on Mixo (Japanese social network), it went super viral.
As you have probably guessed by now, bananas are the main ingredient of the diet.
The main rule is to eat bananas for breakfast every morning with two cups of water (at room temperature).
For the rest of the day you should eat light and healthy meals, but don’t specify which ones. The banana diet is effective because bananas offer our body several essential minerals and vitamins. What are the principles of the banana diet
The rules are simple:
- Each breakfast is the same: 1-4 bananas and 2 cups of water;
- No alcohol, coffee or other drinks. You can only drink water;
- No sweets;
- Sleeping for 7-8 hours;
- Eat at least 4 hours before bed.
It could be the rules of any diet: stop eating junk food and soda, sleep well, drink plenty of water, and don’t eat just before bed.
As mentioned earlier, losing weight isn’t really that difficult, it’s very simple. The important thing is to find the right way.
Since dessert is not allowed, if you fancy something else, eat a banana for a change.
Hot water speeds up the metabolism and detoxifies the whole body. Think about it: it really makes sense. The average body temperature is 37 ° C. If you drink a cup of cold water, your body goes into a state of shock as it tries to process the cold water and maintain normal body temperature. While hot water allows you to speed up your metabolism, and therefore burn more calories. Banana Diet: Advantages and Disadvantages Benefits
Even though the banana diet is based on bananas, you shouldn’t really overdo it with bananas. A medium banana has around 105 calories, which is much more than other fruits like apple, pear or orange.
Here’s what a banana contains:
Potassium: 450 mg
Vitamin C: 9 mg
Vitamin B6: 0.5 mg
Vitamin A: 81 IU
Manganese: 0.3 mg
Dietary fiber: 3 mg
Protein: 1 g
Magnesium: 34 mg
Folate: 25.0 mcg
Riboflavin: 0.1 mg
Niacin: 0.8 mg
Iron: 0.3 mg
Most great benefit of banana and certainly the potassium. Potassium plays an important role in cell nutrition, heart health, balancing blood pressure, etc.
Thanks to potassium, the banana is one of the leaders in the prevention of heart disease in the world. Banana is also known to prevent diabetes due to its dietary fiber. And speaking of fiber, we all know how important they are to our digestive system. Eating all kinds of fruits and vegetables will certainly improve your intestinal health. Disadvantages
Here are the disadvantages, based on the experiences gathered, on subjects who have tried this diet.
After the exploitation of this diet, experiences were collected from subjects who reported various results, but here are the most common ones:
Most people reported that they got tired of eating bananas (which, of course, is not surprising) ;
Some of the people who followed the diet reported stomach cramps;
People who ate various foods and other fruits and exercised reported the best results with no side effects;
People who only ate bananas with no other fruit said they experienced the yoyo effect. Diet Example
7 Day Food Plan.
Meals are for lunch and dinner only because every breakfast is the same: 1-4 bananas + 2 cups of hot water. Monday
Lunch: risotto with vegetables and lettuce;
Dinner: Vegetable soup and grilled chicken breast. Tuesday
Lunch: Grilled tuna with potatoes and tomato;
Dinner: Pasta with boiled vegetables.Wednesday
Lunch: vegetable soup + grilled chicken breast + cucumbers;
Dinner: Grilled chicken breasts + grilled champignons + 1 slice of toast. Thursday
Lunch: Spinach with rice + beet salad;
Dinner: grilled champignons + salmon slice. Friday
Lunch: Chicken and green salad;
Dinner: Vegetable soup + 1 slice of bread. Saturday
Lunch: Grilled cod + lettuce + potatoes;
Dinner: Fish soup + 1 slice of bread. Sunday
Lunch: Grilled turkey steak + boiled vegetables;
Dinner: Potato puree. Benefits of Banana Supports gut health
Bananas have a calming effect on the intestines thanks to their high content of pectin, a soluble fiber that not only helps reduce cholesterol but normalizes intestinal function. The high fiber content of bananas helps promote the feeling of fullness and appears to reduce swelling.
Resistant starch in bananas also has a prebiotic effect, helping to feed gut bacteria so they increase in number and produce beneficial compounds called short-chain fatty acids. It can support heart health
Bananas are loaded with valuable micronutrients, especially potassium, which is one of the most important electrolytes in the body. Potassium helps regulate heart function and fluid balance, which is a key factor in blood pressure management. The effectiveness of potassium-rich foods, such as bananas, in lowering blood pressure and protecting against heart disease and stroke is well accepted and backed up by considerable scientific evidence. It can help in the management of heartburn
Unripe bananas help neutralize stomach acids, and a plant compound they contain, leukocyanidin, appears to promote the thickness of the stomach’s mucous membrane. This means bananas, while underripe, can be a useful dietary addition for those with heartburn. Energizing effect
Having a low water content, bananas typically have more calories and a higher sugar content than other fruits. They contain sugar in the form of sucrose, fructose and glucose in combination with fiber, this allows them to provide an instant yet sustained boost of energy. Being rich in potassium, they support muscle contraction during exercise and can reduce the risk of cramps. For this reason bananas are a valuable addition both before and during a prolonged form of strenuous exercise. It’s good for the mood
Bananas contain tryptophan, an amino acid that the body converts to serotonin, a brain chemical that makes you feel good. This brain chemical is known to aid relaxation, improve mood, decrease anxiety, and generally make you feel happier.
However, it is very difficult to raise blood levels of tryptophan through diet alone, and although animal studies suggest a possible link between banana consumption and improvement in anxiety and depression, it is likely to have more to do with it. with the antioxidant content of banana and its contribution of tryptophan. Some doubts about banana: they have a high glycemic index
Bananas can cause blood sugar spikes and, if so, can be included in the diets of those with conditions such as type 2 diabetes.
Some doctors recommend that patients with diabetes choose foods with a low glycemic index.
The glycemic index (GI) is a measure of the rise in blood sugar levels after eating a particular food.
A GI score of 55 or less is rated as low, which means the food will not raise blood sugar significantly. Glycemic load (GL) is a more specific measure that takes into account not only the glycemic index of a food but the factors of the amount of carbohydrates in a portion of that food. A score of 10 or less is classified as low GL.
According to the International Glycemic Index Database, ripe bananas have a low GI of 51, with slightly unripe bananas even lower at 42; have a moderate GL of 13 and 11, respectively.
Why the Glycemic Load Score is Higher if the Glycemic Index is Low
It may be due to the higher carbohydrate content of bananas (there are 28 grams in an average banana versus about 19 grams in an average apple); this will increase the glycemic load. However, the type of carbohydrate in bananas is classified as resistant starch, which works in a similar way to dietary fiber.
Resistant starch is not broken down in the small intestine, so less glucose is released into the bloodstream. This produces a lower glycemic index and a greater feeling of satiety because the starch is digested slowly.
