Banana diet: nutrition rules and menus, diet options

There are various ways to lose weight, but they are not always quite rational. Therefore, the choice of a suitable method should be approached with great care. It is also worth considering what the banana diet is, what rules and diet options are provided, and how effective it is.

What is the essence of the banana diet?

The banana diet does not have a balanced menu. At the same time, physical activity is prohibited during the period of its observance. Therefore, people who are interested in fundamentally changing their own figure are better off using other available methods.

The banana diet is suitable for people who want to quickly get rid of extra pounds or unload the body after excessive consumption of junk food.

Fruits are quite high in calories - 100 grams of pulp contains about 110 kcal, while for apples or oranges this figure is 50 kcal. Due to restrictions on physical activity during weight loss, the energy that is formed is not spent, so the excess is stored in adipose tissue. Therefore, the banana diet does not always allow you to achieve your goal. Weight loss in this case is due to a low-calorie diet, so before choosing a weight loss method, you need to create a menu in advance for all days of following the diet.

The benefits of kefir and bananas for the human body

Banana has the following beneficial properties:

• normalizes the functioning of the nervous system, has a beneficial effect on the functioning of the stomach and intestines;
• eliminates swelling and improves heart function, which helps lower blood pressure;
• improves heart and liver function, nourishes brain cells and provides energy flow.

Kefir helps restore intestinal microflora, improves metabolism, and helps improve liver and kidney function.

Together, kefir and banana are used to lose weight, normalize metabolism, and cleanse the body. They have a complex effect, not only normalizing the functioning of basic systems, but also providing vigor and a surge of strength, without having a high calorie content, which is especially important during a diet.

Calorie content of 100 g of bananas is from 70 to 140 kcal. The calorie content of kefir from 1% to 2.5% fat ranges from 40 to 50 kcal, respectively.

What are the advantages and disadvantages of the banana diet for weight loss?

The positive aspects include:

• there is no feeling of hunger, because fruits are high-calorie foods, which allows you to provide the body with energy for a long time;
• improving the functioning of the cardiovascular system, as well as reducing blood pressure, is achieved due to the presence of fiber and minerals in bananas;
• it is delicious. You won’t have to choke on “correct” food, which often tastes disgusting;
• improvement of metabolic processes;
• getting rid of toxins, cholesterol;
• hair, nails and skin become better - this is facilitated by the presence of vitamins in fruits;
• elimination of swelling and normalization of water-salt balance with the help of large volumes of potassium;
• stabilization of the gastrointestinal tract.

As for the disadvantages of the banana diet:

• the menu is quite monotonous;
• presence of a large list of contraindications;
• the need for strict adherence to the established nutrition plan.

If you do not follow your diet in accordance with the recommendations of nutritionists, then you simply will not be able to lose weight.

Rules for preparation and consumption

The composition of a properly made drink is conventionally divided into 3 components - liquid, solid products, which are then crushed, and additives that enrich the diet.

It is healthier to use natural fruits and vegetables grown without additional stimulation, fertilizers, or GMOs. It is better to give preference to seasonal products.

Store-bought fruits and vegetables must be washed well. For example, store-bought apples must be peeled, as they may be treated with special products and cannot be washed off with water.

Fruit drinks are best made with the addition of vegetables, fresh or frozen berries. You can also add leafy greens. Pure fruit drinks can raise blood sugar levels. By adding fruits to vegetables, you can make the taste of the drink more rich. The percentage in this case should be as follows - 60% vegetables, 40% fruits.

When preparing green smoothies, the percentage of leafy greens should be 60-70%. A good combination will turn out if you add berries or fruits.

To prepare them, it is better to use a high-power immersion blender. The ingredients should be finely chopped and not mashed into a puree, so it is better to use a blade attachment rather than a whisk.

Typically added as a liquid base:

• still, sparkling water;
• almond, coconut, oatmeal milk;
• fresh juices. For example, orange or pineapple. If necessary, they can be diluted with water 50/50;
• dairy products.

You need to drink the drink in small sips, slowly.

What are the contraindications?

Before switching to the banana diet, it is important to first familiarize yourself with the contraindications:

• People with allergic reactions will first need to consult a doctor;
• It is unacceptable to follow a diet if you have problems with the gastrointestinal tract and pancreas;
• due to the presence of large amounts of sucrose in the fruit, the diet is prohibited for diabetics and people who have suffered a stroke or heart attack;
• if there is excessive gas formation, you will have to abandon this method of weight loss;
• for varicose veins, it is also better to choose a different method.

It is also unacceptable for minor children, pregnant women and women breastfeeding a small child to resort to a banana diet for weight loss for 7 days.

Health benefits of smoothies

Smoothies are a nutritious and healthy drink. This is a concentration of a large amount of useful substances in one glass, since 1 serving includes several ingredients at once. It can be compared to a food “constructor”, which allows you to assemble any dishes and solve various problems, for example, losing weight. Its high nutritional value, even despite its not entirely low calorie content, ensures long-lasting satiety. This means that after snacking on a banana, a person will feel full for a long time and will not have the desire to eat anything else.

A banana smoothie retains all the beneficial substances of the products included in its composition, due to the fact that the finished cocktail is not subjected to heat treatment. In addition, the drink:

1. Helps strengthen the immune system, muscle and bone tissue, and has a positive effect on the functioning of the digestive system. This becomes possible due to the content of a large amount of vitamins and minerals in the product, including potassium and calcium. A large amount of carbohydrates is a source of vigor and energy, proteins contribute to the formation of muscle tissue.
2. Helps with gastritis, since the pulp contains a large amount of starch and pectin. They envelop the walls of the stomach, protecting them from the aggressive effects of gastric juice and preventing heartburn.
3. Helps improve heart function. A banana drink, supplemented with dairy or other products, is rich in dietary fiber, proteins, microelements, including iron, which normalize the functioning of the cardiovascular system and help fight low hemoglobin.
4. It is a dietary vitamin food. Helps cleanse the body, remove waste and toxins, help cleanse the skin on the face and strengthen hair. With regular use, you can quickly get rid of extra pounds.
5. Promotes a good mood, since bananas contain the protein tryptophan, from which serotonin is formed, a substance that improves emotional state.

Despite its high calorie content, bananas have a large amount of vitamins and minerals.
Bananas are also rich in folic acid, which is good for the functioning of the brain and nervous system. Acid is an important nutrient needed by women during pregnancy. Regular consumption of exotic fruit helps reduce pain during menstruation. Thanks to the presence of the “happiness hormone” - serotonin, banana helps fight depression during PMS.

Women often use banana in home cosmetics, making masks and other products from it that maintain youthful and elastic skin.

Banana is recommended for people suffering from nighttime leg cramps. This symptom causes a lack of potassium in the body, and thanks to regular consumption of the fruit, the mineral deficiency is quickly replenished. It is often recommended as an effective remedy for coughs and sore throats. For dry, hysterical cough and sore throat, a healing drink is prepared from it. It is often recommended as a remedy for diarrhea.

Bananas have a positive effect on men's health. The magnesium contained in them activates the process of sperm production, increases their motility and efficiency. The fruit is a recognized aphrodisiac, increasing attraction to members of the opposite sex.

What are the rules of the weight loss program?

A banana diet for 3 days or a banana diet for 7 days requires following a number of rules:

• you need to prepare for weight loss. One or two days before the diet, exclude fatty, salty and other unhealthy foods;
• The fruit must be consumed in small slices, chewing each piece thoroughly. In this way, you can ensure sufficient saturation and get rid of hunger;
• Every day there should be at least 4 meals, each of which should be taken at equal intervals. This will relieve the digestive system;
• Every day it is important to drink at least 1.5 liters of clean water;
• bananas must be thoroughly washed before consumption to eliminate harmful components that remain on the peel due to chemical treatment;
• you need to go to bed before midnight;
• last dinner - until 19:00;
• It is important to avoid small snacks between main meals. You are only allowed to eat one green apple;
• you need to give up coffee, black tea, dairy products, carbonated and alcoholic drinks, replacing them with plain water;
• the selection of fruits should be approached carefully - not all bananas can be used for weight loss.

It is also important to remember to exit the banana diet. During the period of its observance, the body is cleansed of harmful substances, so it is not recommended to immediately start eating fatty foods. You should eat according to the rules for several days.

Banana smoothie with sea buckthorn and pumpkin

To prepare a vitamin drink, you will need:

• A glass of sea buckthorn berries;
• 100 g pumpkin;
• 1 banana;
• A glass of drinking water;
• 1.5 tablespoons of oatmeal (5-minute cooking);
• Cinnamon to taste.

Preparation:

1. Grind sea buckthorn berries in a blender. Press the mixture through a sieve to remove the seeds.
2. Pour the finished juice into a blender bowl. Throw in a few banana slices. Add cinnamon, oatmeal, pumpkin. If you wish, you can add a little sweetener.
3. Beat for a couple of minutes. Pour the smoothie into glasses. Sprinkle cinnamon on top for added flavor. Garnish the cocktail with whole sea buckthorn berries.

How to choose the right bananas?

Depending on how correctly the fruits are chosen, the final result of the diet is determined. Therefore, when selecting bananas, you should take into account a number of recommendations:

• You should not buy unripe fruits, because they contain starch, which the intestines are not able to digest. When consuming them, there is a risk of flatulence;
• You should buy fruits with thin and yellow skin of medium size and soft to the touch. A thick peel indicates the type of fruit - “vegetable”. They need to be eaten after preliminary heat treatment;
• when following a diet, only the pulp of the fruit is used;
• When cleaning, you need to remove not only the peel, but also the “threads”.

Important: the use of dried fruits when losing weight is unacceptable, because their calorie content is 3-4 times higher than fresh fruits.

Broccoli, banana and grape smoothie

• 200-220 ml of milk (it is better to use vegetable milk);
• 1 banana;
• 130-150 g of green grapes (preferably Kish-mish);
• 100 g broccoli.

Preparation:

Place all the listed ingredients in a blender bowl and blend until smooth.

What is the duration of the diet and menu for this period?

Taking into account the expected weight loss results, the duration and menu of the diet are determined. It is generally accepted that the following most common options are distinguished: one day, three days, a week and a month.

Losing weight with bananas in 1 day

This method of losing weight is more suitable for a fasting day. The entire diet throughout the day is expressed in 1.5 kilograms of fruit and 2 liters of liquid. If you follow this regimen, you will lose from half to one kilogram.

Banana diet for 3 days: reviews and results

There is a strict and easy weight loss option. In the first case, weight loss occurs as follows:

• volume of fruit for consumption – up to 1.3 kilograms after peeling;
• the entire diet should be divided into 5-6 meals per day;
• if desired, you can eat: a little porridge without salt, cooked in water, and a small slice of steamed meat;
• You can drink water or green tea as drinks.

As reviews and results show, a banana diet, if followed in the same way, helps you lose 3 kilograms in 3 days.

There is also a strict weight loss option. The rules are:

• You can consume a maximum of 4 bananas per day;
• water – without gas;
• Smoking is unacceptable, since following a diet puts a lot of strain on the cardiovascular system.

If you follow the diet, you can lose up to 5 kilograms. However, this weight loss option should be resorted to only in the absence of health problems.

Banana diet for 7 days: reviews and results

If a person wants to lose 5 kg, then he should use the weekly diet option. A strict type of diet involves eating fruit in the first three days, and gradually introducing low-fat protein foods into the menu during the remaining three days.

The simplified version helps to lose weight and cleanse the body of harmful substances without harming your health. The menu is structured as follows:

Day.	Morning meal.	Daytime meal.	Evening meal.
First.	Drink: green tea, food: 1-2 bananas.	Porridge with steamed meat.	Banana and 200 milliliters of kefir.
Second.	Drink: green tea, food: 1 banana.	2 bananas.	200 milliliters low-fat yogurt, 1 fruit.
Third.	Drink: green tea, food: 2 bananas.	1 banana, green tea.	1 banana.
Fourth.	Drink: green tea, food: 1 banana.	Boiled low-fat fish.	200 milliliters low-fat kefir, banana.
Fifth.	Drink: green tea, food: 1 banana.	2 bananas with green tea.	200 milliliters of milk with zero fat content.
Sixth.	Drink: green tea, food: 2 bananas.	Porridge with steamed meat.	1 banana.
Seventh.	Drink: green tea, food: 1 banana.	Boiled low-fat fish, half a banana.	200 milliliters of low-fat kefir.

According to experts, when following a diet, you must constantly drink water without gases.

Monthly banana diet: reviews and results

In a month, a person can get rid of 7 kg on bananas. However, the fruit will be used mainly for breakfast - you should eat one fruit every day and take a quarter liter of clean water.

The diet for lunch and dinner is determined by the person himself, but he must avoid drinking alcohol, sweet and fatty foods. It is also important to limit the amount of dairy products you consume.

This diet option is called the “Hiroshi Watanabe Morning Diet.” This combo menu allows you to speed up your metabolism and lose excess weight without significant restrictions.

Smoothie with strawberries

• 2 bananas;
• 250-300 ml. cow's milk;
• Cinnamon;
• Several large berries (8-10 pieces).

Preparation:

1. Wash the strawberries well under running water. Peel the banana and cut the flesh into small rings to fit in the blender. Run the blender for a couple of minutes until pureed.
2. Start slowly pouring cow's milk into the resulting mixture. Whisk again until foam forms on the surface of the liquid.
3. To make your smoothie more flavorful, add a little cinnamon powder. You can also add crushed ice.

What diet options are available?

Mono-diets are not suitable for all people interested in losing weight, as they can negatively affect the health and general condition of the body. In this regard, nutritionists have developed a number of options that can be effective if standard methods are not suitable.

Banana milk

To diversify the fruit menu, milk with zero fat content is used. If the body does not tolerate this product, then it can be replaced with drinking low-fat yogurt. There are two options: gentle and strict.

In the first case, you will need to consume 4 fruits and a liter of milk during the day, divided into 5 approaches. You can mix it and make a smoothie or ice cream. About 700 grams are consumed per day, but it is better to eat this way for up to 10 days.

The second case reduces the recommended duration by half - up to 5 days. This is due to the fact that the daily diet is limited to 3 fruits and 250 milliliters of skim milk. After 6 it is better not to eat.

Kefir-banana

Milk can be replaced with kefir products.

A strict variation involves 3 fruits and a quarter liter of 1% kefir per day. This diet will need to be divided into 6 meals. You can mix and make fruit salad or yogurt. There is no restriction on water and green teas. A menu with this content is designed for 3 days.

The gentle option involves eating bananas - up to 1.5 kilograms per day, as well as kefir - up to 1 liter for 5-7 days. You can eat low-fat porridge or meat.

Curd and banana

Reviews of this banana diet for weight loss imply a high chance of achieving weight loss results of at least 4 kg in 4 days. Its essence is alternating the consumption of cottage cheese and fruit for 4 days. The scheme does not put a significant burden on the body and does not require significant effort, so it is popular among those who want to lose weight.

Diet of the first and third days:

• for breakfast, consume up to 120 grams of low-fat cottage cheese and fruit;
• for lunch – fermented milk product and vegetable salad without additives;
• for dinner, another portion of cottage cheese, an orange (can be replaced with grapefruit).

Menu for the second and fourth days:

• for breakfast – banana and low-fat yogurt;
• for lunch – 2 fruits and a boiled chicken egg;
• for dinner – 200 grams of boiled meat and 2 bananas.

To achieve results, you will have to strictly follow these requirements.

Apple-banana

The idea is quite simple - use green apples along with fruits for several days. During the week, the menu consists of fruits and low-fat dairy products.

Banana smoothie

A tasty way that allows you to get rid of excess fat. It is not recommended to follow it for more than a week. However, during this period you can lose up to 4 kilograms. It is important to follow the rules of losing weight:

• 250 milliliters of drink - as one meal;
• You can drink up to 5 glasses of smoothies per day;
• adding sugar is unacceptable. It can be replaced with fruits and berries;
• Light exercise is allowed.

As an additive you can use: strawberries, apples, chocolate syrup, oranges, etc.

Exotic banana and mango smoothie

• 2 bananas;
• 1/4 part of a large mango;
• 200-230 ml yogurt without additives;
• 100-140 ml of fresh citrus juice (any).

Preparation:

1. Peel the mango. Remove the pit.
2. Peel the bananas. Chop the fruit pulp and place in a blender. Grind for several minutes until pureed.
3. Pour 1 glass of citrus juice into the finished mixture. Turn the blender back on for 20-40 seconds. Pour the finished drink into glasses.

How to get out of a diet correctly?

To prevent excess weight from returning within a week, after finishing the diet you need to take into account a number of recommendations:

• Eliminate junk food from your diet for two weeks;
• avoid eating sweets and starchy foods;
• give preference to active physical exercise;
• sleep – at least 8 hours a day;
• spend more time in the fresh air.

To understand how effective the banana diet is for weight loss: reviews and results - this is what you need to pay attention to first. If ordinary people and nutritionists talk about achieved goals, then you can use this weight loss option.

IMPORTANT! Informational article! Before use, you should consult a specialist.

The best smoothie recipes

Each person can create a varied menu for themselves. Smoothie recipes for weight loss are very easy to prepare. Each smoothie recipe can be tailored to suit individual preferences. You can also find step-by-step recipes with photos on the Internet, but the cooking process itself is purely intuitive.

The best smoothie recipes for weight loss are further in the article.

Protein with oatmeal for breakfast

There are many recipes for smoothies with oatmeal for weight loss.

It is believed that oatmeal is the ideal breakfast. There are a lot of options for preparing a smoothie for breakfast with oatmeal. For example, you need to grind oatmeal in a blender. The liquid used is almond milk and water. To make the taste richer, you can add banana, flax seeds, honey.

Smoothie with oatmeal, kiwi, cinnamon and honey

You need to take:

• kiwi;
• banana;
• apple, previously peeled;
• 150-200 ml kefir;
• 2-3 tbsp. spoons of oatmeal;
• honey and cinnamon to taste.

The flakes must be poured with kefir and allowed to brew for 5-7 minutes. Finely chop banana, kiwi and apple. Add all ingredients to a blender and blend well until smooth. You can also prepare this drink with milk or water.

Water smoothie with banana, kiwi and peach

A quick recipe for a blender at home.

You need to take:

• peach;
• banana;
• kiwi;
• 150 ml water;
• 50 ml apple juice.

Add all the fruits to the cup and puree at high speed. Add apple juice, peeled peach and beat again.

Whey smoothie

Prepare:

• ¼ part pomelo;
• 1 banana;
• 150-200 ml of serum. It can be diluted with any juice;
• 2 tbsp. l. oatmeal.

Before cooking, the flakes must be poured with boiling water. Peel the pomelo and banana and cut into pieces. Beat the fruits, then add the oatmeal to them and beat everything again. Next, pour in the whey and juice, mix everything again - the cocktail is ready.

Smoothie with oatmeal, pumpkin and pomelo

To prepare a pumpkin smoothie for weight loss, you need to prepare:

• 300 g pumpkin;
• 150 g pomelo;
• Art. a spoonful of oatmeal;
• honey, mint - to taste.

Pour boiling water over the flakes. First, finely chop and chop the pumpkin. Peel the pomelo and divide into slices. Add the pomelo to the pumpkin and beat again.

Next, you need to add flakes, honey and mint, beat everything again.

Green smoothie with spinach

Spinach smoothie for losing excess weight and cleansing the body. It is necessary to take this drink on an empty stomach, as it speeds up the fat burning process.

You need to take:

• 2 bananas, previously frozen;
• 2 cups spinach;
• 2-3 ice cubes;
• 1 tbsp. low-fat milk. You can replace it with plant milk.

Add all ingredients to a blender and blend well. Ice can be added at the end when serving.

Beetroot-ginger smoothie

Prepare:

• 2-3 handfuls of spinach;
• 1 small beet;
• 1 teaspoon of fresh ginger, pre-grated;
• 1 apple, peeled;
• honey to taste.

Beat all ingredients until pureed. Add water in portions until the desired consistency is obtained.

Kale, apple and celery smoothie

A smoothie made from celery and apples is also called a “green” smoothie. This drink is very useful for those who want to lose weight.

Ingredients:

• celery 30-50 g;
• 100 g apples;
• lettuce leaves;
• ¼ part cabbage.

All components must be finely chopped and then blended well with a blender at high power. You can add apple juice or mineral water as a liquid base.

Banana, herbs and citrus smoothie

A simple and easy recipe for which you will need:

• 2 bananas;
• spinach;
• freshly squeezed orange juice.

Beat all ingredients in a blender until pureed.

Smoothie from cottage cheese and fermented baked milk

A light snack containing protein. You can drink it in the evening, without worrying about your figure at night.

You need to take:

• 150 g 9% cottage cheese;
• 150 ml fermented baked milk;
• a handful of hazelnuts or other nuts;
• teaspoon cocoa. You can replace it with carob, which is not dangerous for your figure.

To prepare such a cocktail, you need to puree all the ingredients and serve the drink itself cold.

Cucumber and dill smoothie

Cucumber smoothies for weight loss are also easy to prepare.

• dill 50 gr;
• water 100 ml;
• celery;
• peeled cucumber;
• lemon juice, ginger to taste.

Add dill and celery with water and beat until pureed. Add cucumber, lemon juice and ginger and beat well.

Smoothie with ginger and lemon

Fat burning recipe. To prepare it you need products that are definitely in your refrigerator.

One orange, a couple of kiwis, one green apple, a teaspoon of ginger, a tablespoon of lemon juice.

Add all ingredients to a cup and puree until smooth. Use water or juice as a liquid base.

Avocado and ginger smoothie

Avocado smoothie for weight loss is considered a green smoothie; it helps improve metabolism. For this cocktail, take the pulp of one ripe avocado, a glass of kefir, and a teaspoon of fresh ginger.

Pour kefir into a bowl, add avocado, ginger and mint. Beat until smooth.

Yogurt-banana smoothie

A light, satisfying breakfast that helps balance your diet.

You will need: banana, natural yogurt, oatmeal.

Pour boiling water over oatmeal for a couple of minutes in advance. Add peeled, chopped fruits and cereal to a bowl and beat until smooth. You can add honey for sweetness or cinnamon for a spicy kick.

With kefir: a universal recipe

The basis of many diets is kefir. This type of fermented milk helps improve digestion and lose excess weight.

For a universal recipe you will need: 250 ml kefir, a handful of any fresh berries, nuts, fruits. Add the products to a blender and blend until pureed. To cool, you can add ice to the glass. Berry smoothie with kefir is not only a very healthy drink, but also very tasty.

Reviews

Alexandra, 26 years old, Ekaterinburg

I love smoothies. But I don’t risk replacing all products with them. I try to eat them only for breakfast or instead of dinner. This helps cope with hunger and not overeat. This method allowed me to lose 2 kg in a month. This is a good result for me.

Anna, 24 years old, Arkhangelsk

I can't last a whole week on this diet. That’s why I arrange fasting days with banana smoothies. To diversify the taste, I add different fruits that I have on hand at that moment. I can’t say that I’m losing weight quickly, but I maintain a constant weight, and nothing extra appears on my waist and sides.