Banana diet to lose weight

Most weight loss menus deny the use of bananas, which are considered unsuitable for a diet to lose weight because they are high in calories, but the existence of a banana diet casts doubt on this statement. Who is wrong - people who offer to lose weight with bananas, or opponents of its use in the process of creating a slim body?

Is it possible to lose weight on bananas?

The reason why experts are skeptical about banana weight loss schemes is that the main product is high in calories: 100 kcal contains 89 kcal (according to some sources - 95 kcal), 21, 8 g of carbohydrates and a lot of sugar. The latter parameter, according to nutritionists, is the reason why the banana diet is not the best choice for those who want to lose weight qualitatively. Against the background of its high sugar content, this fruit causes a surge in insulin, which leads to a new attack of hunger. However:

  • if the diet includes a fasting day, you will lose weight due to a strong reduction in daily calories;
  • Bananas, like other plant foods, when included in mono-diet, help cleanse the body, which leads to weight loss, but will not improve the quality of the body.

Useful properties and composition of fruits

The whole plant group, despite its sufficient caloric content and natural sugar content, has many valuable qualities. Thus, bananas can be called a champion in the content of potassium, an important mineral for the heart: you can easily increase the potassium content with just 1 fruit, because 100 g of ripe pulp contains 358 mg of this element. Minerals include:

  • calcium;
  • phosphorus;
  • iron;
  • magnesium (indirectly helps metabolism).

Bananas are an excellent source of energy due to their high glycemic index (above 70) and high starch levels. The latter makes it a good product for people suffering from poor functioning of the gastrointestinal tract, gastritis, diarrhea, but for such problems is not allowed to adopt a strict banana weight loss scheme.

bananas to lose weight

banana diet

The author of such an unusual technique for shaping the body belongs to Jane Griffin, a British dietitian, one of the first to say how bananas can be used to lose weight - they were previously considered anti-diet products. The system is soft, but you can follow its rules for no more than a week. The approximate weight loss is 6 kg, but the exact figure can be determined only by clarifying the initial parameters. There are several important points in the energy system:

  • It should be prepared the day before: drink only mineral water without carbonated and green tea, do not eat fatty foods and fried foods.
  • All plant foods should be eaten as fresh as possible.
  • The menu can not combine bananas with cereals: oatmeal should be eaten separately, in another dish.

Instructions for use

Most people consider diets designed to create a figure to be the enemy of health, but bananas can even be beneficial. This is due not only to the high content of vitamins and valuable minerals in this fruit, but also to the high level of starch, which reduces the discomfort in the stomach and calms the intestines. There is a list of diseases for which such a menu will be curable in a short time:

  • hypoglycemia (low blood sugar, may manifest itself with seizures);
  • chronic stomach problems - gastritis, gastroduodenitis;
  • diseases of the liver and urinary system;
  • disorders of the bile ducts;
  • circulatory problems.

What you can and cannot eat in the diet

Any weight loss scheme is based primarily on reducing daily calorie intake, so if you create a menu, there can be no "heavy" products in terms of calorie content and the ratio of carbohydrates in it. Some categories of milk and sour-milk group, other fruits or vegetables are added to the main fruit. The use of whole grain bread is not excluded in order not to forget about complex carbohydrates. Mandatory waiver:

  • sources of sugar (meaning factory sweets, not fruits);
  • fried foods;
  • fatty foods;
  • meat and fish (some diets allow a very small portion if they are long);
  • salty and salty foods.

Which fruits to choose to lose weight

Experts continue to argue about the maturity of the main product of the banana diet: some nutritionists recommend eating green fruits (or rather, those that are beginning to turn yellow) because they contain less sugar and pectin and fiber in dense pulp. is more rude. However, the percentage of starch, which is dangerous for the figure, is inversely proportional to the degree of maturity: the softer the fruit, the less this substance. The glycemic index of an immature fruit can be in the range of 42 units, so it is preferred in the diet. Banana chips should not be touched.

green bananas to lose weight

How to lose weight on a banana in 3 days

A short and simple technique that helps to lose 2-3 kg of excess weight involves the use of fresh dense bananas, green apples and cucumbers. The latter foods are known for their diuretic and cleansing properties, so you need to lose weight and detox on the weekends. Do not forget about clean water: 1, 8-2 liters per day should be drunk. The three-day diet will be as follows:

  • breakfast - 2 bananas;
  • snack - apples;
  • dinner - bananas and apples;
  • lunch - cucumber.

Banana diet for 7 days

For those who are not afraid of difficulties, a weekly scheme with no obvious differences in the menu is suitable. 1 kg of fresh fruit (up to 950 kcal), 2-2, 5 liters of clean water, 0. 5 liters of green tea and mineral water are allocated per day. Only the breakfast to be served changes daily:

  1. 3 boiled quail eggs.
  2. 2 oranges.
  3. 2 boiled chicken eggs.
  4. Grapefruit. If you feel hungry during the day, you can eat 300 ml of vegetable juice (without potatoes) in the afternoon.
  5. 3 boiled quail eggs.
  6. 2 oranges.
  7. 2 boiled chicken eggs.

Fasting day

If you are not ready to memorize the complex schemes of banana methods to lose weight, but want to start the process of losing weight, just try to sit on this fruit for a day. The meaning of the technique is to reject all other products: you can eat 1 kg of fruit per day (it is not more than 950 kcal), which divides the volume into 6-8 meals at equal intervals. In addition, be sure to drink plenty of mostly clean hot water, but green tea and mineral water are also allowed. Some nutritionists allow the addition of skim milk to the diet - up to 0. 5 liters.

Types of mono-diet

There are many options for banana diets that do not contain a lot of nutrients in the diet, but mainly experts recommend combining the main fruit with milk, kefir or cottage cheese. Such schemes are the most effective and relatively satisfactory, because the protein is added to the starch. The more nutritious foods you have on the menu (boiled fish and meat, cottage cheese, boiled eggs), the more you can stick to your chosen food system, but most mono-options require you to sit on them for no more than a week. to harm your health.

Banana with milk

There are 2 versions of this technique, which differ in the degree of hardness. Softer is designed for 5 days, but can be reduced to 3 days. You lose about 500 g per day, but if you are overweight, you can see that a person has lost 800 g. Basic rules:

  • In one day you receive 350 ml of fruit (3 pieces) and 600 ml of lactose-free milk with a minimum (0. 5%) fat content.
  • You can drink any amount of clean water.
  • Need to eat 4 times a day.
  • The last meal is required at 18: 00.

In the strict version of the banana-milk diet for 10 days, the menu is almost the same, and the general rules of eating and drinking are similar. However, the proportion of milk increases to 1 liter per day, and if necessary, you can substitute for low-fat kefir or drinking yogurt, which is devoid of additives. However, only 0. 5 liters are allowed for the latter. With a 10-day diet, fruits are eaten in quantities of 4 pieces. (about 450 g) per day.

bananas and milk to lose weight

Curd with banana to lose weight

The four-day hard weight loss method offers alternating days of bananas and cottage cheese, suitable for those who do not like to starve during weight loss. Since the body does not suffer from protein deficiency, it effectively overshadows the remaining mono-diet of this fruit. You can lose 4-5 kg in 4 days while maintaining your efficiency as much as possible. The menu is set up as follows:

  • Single or banana days: banana + milk (glass) in the morning, banana + egg (boiled) in the afternoon, banana + chicken in the evening (breast, 150 g, boiled).
  • Even or cottage cheese days: morning cottage cheese + grapefruit (100 g), afternoon cottage cheese + apple (200 g), evening looks like morning. Curd 5% fat.


The Asian method is not fully compatible with the mono-diet format, because it allows you to use third-party products, requires you to follow one rule - eat 1-2 raw bananas every morning. After 3-4 hours you can have a full lunch, then in the afternoon you can prepare a snack and dinner. After 20 hours, nothing but water is taken into the mouth. The diet lasts a week. Soft foods are preferred during the day:

  • cereals in water (dairy products are prohibited);
  • cooked / steamed vegetables.


A simple substitute for a milk-banana diet can be a diet based on low-fat kefir and unprocessed fruits. The latter are consumed in quantities of 6 units. will be about 700 g per day (you should not gain more than 700 kcal) and you can drink a liter of kefir - 400 kcal. Thus, your daily caloric intake will not be too low, so the body will suffer a minimum. The banana-kefir method can be observed for up to 5 days.

Diet Recipes

There are many ways to use banana pulp in food - it is included in the dough, used for fruit stews, salads, cocktails (smoothies), cold desserts. However, most of these recipes are forbidden when losing weight: nutritionists recommend using this fruit mainly in fresh, protein shakes or light salads.

Fruit salad with apples and yogurt

  • Portions: 1 person.
  • Calories in the meal: 239 kcal.

Salads with fruit mono-diet become the main dish, for which they always try to choose the most different product combinations. Almost any fruit can be added to the banana base (exceptions are sugary grapes and dates, which are undesirable during the diet), but tandem with apples is considered the most useful. As a dressing - natural yogurt.


  • banana - 120 q;
  • green apples - 200 g;
  • natural yogurt - 30 ml;
  • strawberries - 50 g.

Cooking method:

  1. Cut the peeled apple into cubes and do the same with the banana pulp.
  2. Divide strawberries into quarters and very small berries in half.
  3. Layer the salad ingredients in a bowl and place the yogurt between them.
banana fruit salad to lose weight

Banana cocktail with kefir and cinnamon

  • Portions: 1 person.
  • Calories in the meal: 264 kcal.

If you are looking for tasty and non-dangerous recipes, you should taste a delicious cocktail. It consists of kefir (choose one that has stood for 2-3 days - not the freshest) or non-lactose skim milk, a pinch of cinnamon and banana puree. If you want, you can add a few fresh strawberries here and take a teaspoon of honey for dessert.


  • banana - 120 q;
  • kefir - 200 ml;
  • honey - 1 tsp;
  • cinnamon - 1 tsp

Cooking method:

  1. Make a banana puree using a blender (bend at high speed for one minute).
  2. Mix with a glass of kefir in the same place, add honey and cinnamon. Beat for another 20 seconds.

baked bananas

  • Portions: 2 people.
  • Calories in the meal: 357 kcal.

The simplest banana dish for light weight loss as a dessert that is perfect for breakfast or not too dangerous for the figure is baked fruit sprinkled with yogurt and lemon juice. You can add egg whites and even a little skim milk to them: it will be even more filling. By beating this mixture with a blender, you get a delicious casserole that can be recommended for baby food.


  • banana - 240 q;
  • cottage cheese - 50 g;
  • lemon - 1/2 piece. ;
  • egg white - 20 g;
  • natural yogurt - 50 g;
  • cinnamon - 1/2 tsp

Cooking method:

  1. Place the sliced fruit on the bottom of a ceramic mold (take 2 pieces - it's easier to cut into pieces).
  2. Sprinkle with lemon juice.
  3. Beat the protein with the yogurt and cottage cheese (preferably in the form of briquettes), cover with a layer of bananas.
  4. Sprinkle with cinnamon and cook at 200 degrees for 15 minutes.
baked bananas to lose weight

How to get out of the diet

Banana weight loss regimens are classified as rigid, so it is necessary to implement the correct output to combine the results and prevent malfunctions in the gastrointestinal tract. First, in terms of duration, it should be consistent with the duration of the diet itself: if you lose weight in 4 days, you will slowly and gradually introduce the same amount of familiar foods. The output algorithm looks like this:

  1. The first step is to add vegetables and sugar-free fruits that are not used in the diet. Increase your daily calorie intake by only 100-200 kcal.
  2. The second step is to return to a cereal diet with water or milk, but without supplements. Oatmeal, rice, buckwheat are desirable.
  3. The third stage is the use of small amounts (up to 150 g per day) of lean meat, fish or seafood in the diet.
  4. The final stage is the addition of the menu with whole grain bread, cheeses, sour-milk products, pasta, but in turn: 1 day - 1 food group.

Contraindications and side effects

Due to the high glycemic index of the main product, no option or even milder regimens of banana discharge can be used in people suffering from diabetes. A similar recommendation is given in case of individual intolerance to the main fruit and the appearance of allergic reactions. Nausea and weakness during weight loss are not excluded. Some experts point out that no banana diet can be prescribed for:

  • liver diseases;
  • problems with the bile ducts;
  • aggravated diseases of the gastrointestinal tract;
  • thrombophlebitis, high blood clotting rate;
  • ischemic heart disease;
  • diarrhea (when combined with milk).