The banana diet for weight loss recommends the exclusive consumption of bananas in the first part of the day, before the midday meal. Far from minorities that prohibit the consumption of all other foods, this diet offers a relatively balanced meal structure while promising rapid weight loss.
Features of the banana diet:
- All-you-can-eat banana-based breakfast
- Classic lunch and dinner
- Possibility to include snacks
- Loss of 2 to 3 kg per week
- Little risk of nutritional deficiencies
Table of Contents
Main principles and definition of the banana diet
The banana-based diet for weight loss is a relatively recent method invented by the Japanese pharmacist Sumiko Watanabe. This method follows the principle of mono-diet and promotes the consumption of bananas in order to lose weight quickly.
How does the banana diet work for weight loss?
The banana diet consists of consuming only bananas in the first part of the day, that is to say before the midday meal. For breakfast and as a morning snack, the banana can then be eaten at will and until satiety.
To follow the banana diet, you must make sure to follow a few rules:
- Bananas should be the only food eaten before lunch
- Possibility to eat it cooked or raw, but without adding sugar or fat
- It is necessary to drink water at room temperature throughout the day
- It is forbidden to eat after 8 p.m.
- Lunch and dinner remain classic. Be careful, however, they must be balanced and consumed until satiety only.
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How does the banana yogurt diet make you lose weight?
The banana diet promises weight loss ranging from 2 to 3 kg per week. The lipase contained in bananas would promote fat burning and facilitate the loss of extra pounds. In addition, replacing the often fatty and sweet breakfast products (cereals, pastries, cakes, etc.) with fruit and water considerably reduces the number of calories consumed in the first part of the day.
As a result, the banana diet could induce a negative energy balance and initiate significant weight loss. As soon as the body ingests fewer calories than it uses to function, then there is weight loss. It is on this great principle that this regime seems to be based.
Finally, bananas are a fruit rich in relatively satiating starch. It is rare to want or need to consume five bananas at once. Finally, since it takes few bananas to feel full, the calorie intake is lower.
How long does the banana diet last?
The banana diet is an express diet that usually lasts between 3 and 12 days. However, there are various variations which consist in integrating 3 days of banana diet per week, or to follow it over the longer term.
Foods Allowed and Prohibited in the Banana Diet
In this diet, certain foods are to be consumed daily for lunch and dinner, and others to be limited to promote weight loss:
| Foods to promote | Foods to limit |
| Vegetables Vegetables Fruits Poultry Fish Seafood Eggs Tofu Legumes Whole grains Grain Bread Toasting steam poor preparations fat Water and herbal teas | Red meat Delicatessen Refined cereals White bread Dairy products Dishes in sauces Sugar and sweet products Pastries, pastries, cookies Industrial products Ready meals Fast food Butter, cream and fatty products Sodas, industrial fruit juices Alcohol Salt |
Banana diet: diet plan and typical menu
| Typical menu | |
| Before noon | Bananas at will Water at room temperature |
| Midday | Grilled chicken salad, tomatoes, asparagus tips and quinoa Soy yogurt, lemon and mint sauce Seasonal fruit |
| Snack | Handful of Oilseeds Seasonal Fruit |
| Evening | Ice cream with tomatoes and peppers White fish papillote and julienned vegetables Brown rice Soy yogurt |
Advantages and disadvantages
The positive points of the banana-based diet for weight loss
- Promotes the consumption of bananas rich in fiber, vitamin B and potassium
- Limit snacks and the consumption of sugary products for breakfast
- Sensation of satiety brought on by the banana
- Relatively varied and balanced meals
- Little risk of deficiencies
- Compatible with a fulfilling social life
- Weightloss
- Easy to put in place
- Suitable for all budgets
The negative points of the banana diet
- May cause transit disorders
- Monotonous and boring in the long run
- Risk of hypo and hyperglycemia in vulnerable people
- Risk of weight gain when stopping the diet
Recommendations and precautions to be taken
Are there any risks?
This diet is not recommended for people with glucose intolerance, type 1 diabetes or type 2 diabetes. Bananas are a fruit rich in sugar, consuming it alone in the morning can cause significant variations in blood sugar levels. the blood. This can be dangerous for people on insulin or suffering from insulin resistance. In people who must follow a controlled potassium diet, this diet is also not recommended because bananas are very high in potassium. In pregnant and lactating women, it is also not advisable to follow such a diet.
Is this a diet for you?
Why not, if you want to lose weight relatively easily while maintaining a classic meal structure. The banana-based diet seems to allow you to lose weight while eating everything and respecting your hunger, which is a very important point. This diet will be even easier to follow if you are not a heavy eater in the morning and if you do not have special habits regarding this first meal of the day.
Is it a diet compatible with sport?
The banana diet doesn’t necessarily focus on exercise. The method recommends doing a physical activity only when you feel like it. For my part, I recommend maintaining a minimum physical activity of 30 minutes per day during this diet. Physical activity helps prevent muscle wasting, regulate appetite, support weight loss, and feel good both psychologically and physically.
How not to gain weight? What to expect before / after?
The banana diet promises significant weight loss in no time. It is for this reason that the balance is fragile and that the regaining of weight is quite frequent. To avoid regaining the pounds lost with this method, it is recommended not to reintegrate bad eating habits after the diet and at breakfast time. Instead of croissants or sugary cereals, it is better to consume fruit, milk, and a little wholemeal bread.
The dietician’s opinion on the banana diet
Contrary to what one might think, the banana diet is not about eating only bananas throughout the day. Lunch and dinner are fairly balanced and well-structured meals. This diet is not particularly low in calories and all food categories have their place. In addition, and this is a very important point, the method recommends listening to food sensations (hunger, satiety) to know when to eat and when to stop. Except in special cases, it is not dangerous to eat breakfast only based on bananas if the other meals are complete and balanced. On the other hand, physical activity is a missing point in this diet. In my opinion, nothing beats a varied diet and the practice of regular activity.