Banana diet plan for 3 days is a very simple weight loss plan. This banana diet is a great way to kick off a healthier eating plan that includes all of your food groups, plus boosts your metabolism. This diet plan is an elimination diet and this will help you get to the root cause of your various food allergies, irritants and sensitivities.
Banana Diet Meal Plan
Bananas are nutritious, but they are not guaranteed to bring about weight loss.
Your meal plan can be quite varied on the Banana Diet, because very few foods or beverages are prohibited on this plan. It could be considered a fad diet though, because it has rules to follow about when and what you eat. The rules aren’t restrictive for lunch and dinner though, so depending on what you eat for those meals, you could lose weight — or actually end up gaining. Check with your doctor before making drastic changes to your diet.
Banana Diet Breakfast Options
This diet is called the Banana Diet for a reason; the plan’s founders recommend you eat between one to four raw bananas for breakfast, along with room-temperature or lukewarm water, and nothing else. Like all meals on the Banana Diet, you’re only supposed to eat until you’re 80 percent full, indicated when you are no longer feel hungry and start to feel a slight pressure in your stomach.
Other Meals on the Banana Diet
For the most part, you can eat whatever you’d like for lunch and dinner, except for dairy products, alcohol and desserts. You also need to eat dinner before 8 p.m, and the only drink you’re allowed with meals is room-temperature water. Like with breakfast, eat only until you’re 80 percent full.
You’re likely to get the best weight loss results if you stick with nutritious, balanced meals for lunch and dinner. Fill one-fourth of your plate each of these healthy foods: fruits, vegetables, whole grains and lean proteins. Good protein sources allowed on the Banana Diet include seafood, skinless poultry and eggs. Limit highly processed foods, refined grains and foods that contain a lot of fat, sugar or sodium, since these tend to be higher in calories and lower in nutrients. This means skipping junk foods such as hot dogs, store-bought baked goods, frozen dinners and candy bars.
Steering clear of alcohol and desserts — two indulgences that are high in calories with little nutrition — is a positive aspect of the plan, and could help with limiting calorie intake. A glaring flaw of the diet, however, is the omission of dairy products, which would make it difficult for dieters to obtain an adequate calcium intake.
Banana Diet Snacks
Snacks aren’t recommended on the Banana Diet between breakfast and lunch, but if you feel particularly hungry between these meals, you can have a piece of fresh fruit. Skip dried fruits and canned fruits; they are higher in calories per serving than fresh fruit. You can also have a small sweet snack between lunch and dinner, around 3 p.m. Since desserts aren’t allowed after meals, this afternoon snack is a chance to have a little sweet something if you’re craving it, such as a small piece of dark chocolate. Fruits or vegetables are the healthiest snack alternatives, however.
Other Rules on the Banana Diet
Exercise is optional on this plan, but you’re more likely to lose a significant amount of weight if you include it. Aim for between 30 and 60 minutes per day of cardio, such as brisk walking, swimming or biking, as well as a couple of strength-training workouts each week for the best results.
The other main rule on the Banana Diet is to go to bed by midnight, which may be helpful for weight loss; not getting enough sleep may be associated with an increased body mass index, according to a study published in PLOS Medicine in 2004. People who lack sleep can develop hormone levels that are off-kilter: higher levels of ghrelin and lower levels of leptin. This combination causes increased appetite, which can lead to weight gain.
This Banana Diet will Make you Lose 6 Pounds in 3 Days!
Have you stopped eating bananas because you are on a weight loss diet? Well, if you have, then start eating them again! I know you must have heard many people say that bananas are one of those fruits which you should avoid if you are trying to lose weight. But this is a plain myth! You will be shocked to know that bananas actually promote weight loss. You just need to eat them in a right quantity to shed pounds. Today, I am going to share with you the most amazing Banana Diet that will help you lose 6 pounds in just three days.
I know you still not believe me and are afraid to eat bananas because you think they will make you fat. Now the truth is that bananas do promote weight gain, but that happens only if they are taken excessively. Otherwise, they are a great fat-buster and are healthy too!
Here is a Breakdown of the Nutritional Values of Bananas:
Bananas are packed with many nutrients and help in keeping us healthy. They are rich in carbs, fibre and many other essential vitamins and minerals.
A medium-sized banana contains:
• Potassium- 12% of the Recommended Daily Intake
• Vitamin B6- 20% of the Recommended Daily Intake
• Vitamin C- 17% of the Recommended Daily Intake
• Magnesium- 8% of the Recommended Daily Intake
• Copper- 5% of the Recommended Daily Intake
Also, bananas are low in fat and are a powerhouse of antioxidants, which makes them one of the healthiest fruits for weight loss.
How Bananas Promote Weight Loss?
1. They are High in Fibre, but Low in Calories
When you are trying to shed a few pounds, it is obvious that you will look for low-calorie foods to eat. Bananas have high fibre content and are low in calories. One medium-sized banana contains just 105 calories and provides 12% of your daily recommended fibre intake. Now you must be thinking of how this helps in weight loss? Let’s explore!
Fibre plays a crucial role in maintaining regular bowel movements and improves the health of your digestion too. Many studies claim that taking an adequate amount of fibre every day promotes weight loss.
One study was conducted in which the researchers measured the food intake of 252 women for 20 months. Later, it was discovered that for every extra gram of fibre the women consumed per day, their body weight was around 0.25 kg (0.55 lbs) lower.
Many studies also claim that fibre slows digestion, makes you feel full for longer, and this eventually helps you eat fewer calories per day, thereby promoting fat loss.
2. They are High in Resistant Starch
If you want to lose weight, then opt for greener bananas. It is because they are high in resistant starch. Resistant starch is a kind of carb that has lots of health benefits. It is resistant to digestion and reduces blood sugar levels. Resistant starch also slows down the absorption of sugar from foods which stabilises your blood sugar levels and helps you feel full. Apart from that, it also increases fat burning, say many experts. So, include bananas to your diet and get slimmer.
3. They have a Low Glycemic Index
The Glycemic Index (GI) measures whether a particular food raises blood glucose levels quickly, moderately or slowly. There are different types of carbohydrates, and they are digested and absorbed at different rates. A food is considered to have a low Glycemic Index if it scores lower than 55.
If you consume foods excessively which are high in GI, i.e. they have a score above 70; you may gain weight. It is because excessive consumption of high-GI foods has been linked to weight gain, type 2 diabetes and heart disease.
Bananas have a low Glycemic Index, and hence, they keep your blood sugar levels stable, help you feel full and also help you shed pounds.
So, bananas are low in calories, high in fibre and have a low glycemic index and all of these three factors promote weight loss. Hence, it can be concluded that bananas are weight-loss-friendly fruit. Just, do not eat them excessively or you may gain pounds. Eating the right number of bananas at the right time can help you fit into your skinny jeans.
Lose Weight with This 3 Day Banana Diet Plan
This is a banana diet which is very simple to follow. Eat three to five bananas each day along with three to four cups of low-fat milk. If you do not like the taste of milk, you can try almond milk because it tastes better. You can also have bananas with plain yoghurt. You can eat two bananas for breakfast with one cup of warm milk, then two bananas with one cup of milk for lunch and finally for dinner, you can have one banana with one cup of milk.
If you want, you can have a banana milkshake too. Just blend one banana and one cup of low-fat milk with few ice cubes. Tadaa! Your yummy banana milkshake is ready. You can have this milkshake for lunch and dinner if you don’t want to consume bananas and milk separately.
Key Points to Remember
1. This banana diet will help you lose 6 pounds in just three days. Do not eat processed or fatty foods while you are on this diet.
2. After three days, return to your regular eating habits but do not indulge in eating fatty and fried foods. Add vegetables and fruits to your diet and control your portion size.
3. You will feel a bit weak while you are on this banana diet because of nutritional deficiency and it is completely normal. But in case you are feeling too weak and are unable to suppress the appetite, you can have cabbage soup or any other healthy vegetable soup during the mid-snack.
4. Women should not follow this banana diet plan during their menstrual cycle.
Follow this diet only for three days and give at least a week gap before you start another session. Also, when you return to your regular diet, don’t think that you can eat all the junk foods now. You won’t be able to reduce weight if you keep on munching on unhealthy snacks. So, eat healthily and exercise to keep off the pounds. And please, if you are not able to control your appetite and are feeling too weak while you are on this banana diet, do not hesitate even a bit to have your regular meal. After all, there is nothing that is more important than your health!
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.
3-Day Sample Banana Diet List
when you wake up
- When you get up in the morning, drink 1 glass of warm water with lemon.
Breakfast
- 2 medium bananas
- 1 glass of semi-skimmed milk
snack
- 1 cup of green tea
- half a medium banana
Noon
- Fat-free seasonal salad
- half a medium banana
snack
- 1 cup of green tea
- half a medium banana
evening
- Fat-free seasonal salad
- half a medium banana
Snack (21:00)
- 1 banana and 1 glass of milk milkshake will be made.
- Ginger, turmeric, cinnamon and black pepper will be added with the tip of 1 teaspoon.
Note: Drink 1 glass of water before snacks and 2 glasses of water before main meals.