Banana diet plan for 7 days is one of the most popular diets in the world. It has been around for generations and has stood the test of time. Whether or not this diet will work for you can be hard to determine. This article will take a look at the pros and cons of the banana diet and let you decide if it is a diet worth trying.
Banana Diet Meal Plan
Bananas are nutritious, but they are not guaranteed to bring about weight loss.
Image Credit: YelenaYemchuk/iStock/Getty Images
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.
Potential for Weight Loss
Eating more fruits and vegetables, in general, is associated with weight loss, according to a study published in PLOS Medicine in 2015. However, to lose weight on the Banana Diet, you’d need to eat fewer calories than you use during the day. If you eat too much because you choose foods that aren’t very filling, you may end up gaining weight instead of losing it. This might be easier to do than you’d think. For example, a banana can range in calories from about 72 to 135, so a breakfast of one to four bananas could include anywhere from 72 to 540 calories, which is a pretty big range.
This diet plan has gained tremendous popularity in Japan, where the success of the diet plan saw shopkeepers run out of fruit in no time, also known as the ‘Asa Banana diet’. The Morning Banana Diet is a simple plan that relies on the nutrient-rich properties of bananas to help you lose weight quickly. According to the diet, a person can only eat bananas for breakfast and the diet allows him to eat anything else for lunch, dinner, and a snack. The diet keeps people from losing momentum on their weight loss journey. In general, the diet also preaches people to follow some lifestyle changes and practice mindfulness. People can’t eat anything after 8 pm, stay away from other drinks other than water.
Bananas are an excellent source of fiber. For those on a 2,000 calorie diet, one medium banana contains 3.07 grams (g) of fiber and the recommended daily intake for adults is 25 g.Fiber can help the individual stay full longer, which can decrease the overall amount of calories they eat. It takes a long time for the body to digest certain types of fiber, allowing it to better regulate food intake. Consuming large amounts of fiber has even been linked to a reduced risk of heart disease, diverticular disease, and some cancers. Bananas are abundant and have many health benefits with many nutrients.In addition, fiber can help lower blood cholesterol levels and reduce the risk of heart disease.Unripe green bananas contain resistant starch. Resistant starch is a carbohydrate that is not easily broken down in the small intestine.Instead, it passes into the large intestine, which means it does not increase blood sugar levels. It then ferments in the large intestine, stimulating the growth of good bacteria in the intestine.Eating more resistant starch can help people lose weight, as it acts in a similar way to dietary fiber. It can reduce a person’s appetite by making them feel fuller for longer.
Depending on its size, the exact nutritional content of a banana varies. A medium banana, which is 7 to 8 inches long, contains:
- Energy: 105kcal
- Protein: 1.29g
- Fiber: 3.07g
- Carbohydrates: 27g
- Fat: 0.39g
- Potassium: 422mg
- Magnesium: 31.90mg
- Phosphorus: 26mg
- Calcium: 5.90mg
- Vitamin C: 10.30mg
- Iron: 0.31mg
- Folate: 23.60micrograms(µg) Significant levels of vitamin A, E, and K are also present in bananas.
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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.
Green banana smoothies:
According to studies, the starch content in bananas can also help boost your metabolism. The potassium content is even believed to regulate the transfer of nutrients to cells, which can increase metabolism. Green bananas contain the most starch, it is best to include them in your diet. But they are a bit bitter, so they can be added in smoothies with a little honey and walnuts and enjoyed after a training session or at noon to control premature hunger.
Pros And Cons Of The Banana Diet
|You don’t spend much time thinking about what to eat||May Not Be Appropriate for All|
|Reduces Late Night Snacking||Makes Overeating Easy|
|Helps Reduce Food Cravings||Doesn’t Establish Healthy Exercise Patterns|
|Reduces Fat and Sugar Intake||No protein for growth and repair|
11 Benefits Of Banana And Milk Diet
- Bananas are rich in vitamins, dietary fiber, and minerals. It is especially rich in potassium (about 358 mg in one banana), which is vital for the normal functioning of the body.
- They also contain fiber (2.6 gms in one banana) that helps the body get rid of the accumulated toxins
- The starch in bananas helps reduce meal size, improve glucose metabolism, and reduce body weight .
- Above all, bananas are tasty and consuming them is easy.
- Milk is a quintessential element of our daily diet. It is rich in calcium and proteins that help strengthen the bones and muscles.
- Apart from retaining bone strength, calcium also helps in cell signaling, parathyroid hormone balancing, and regulating protein functions.
- Full-fat milk helps reduce central obesity.
- Milk also helps lower blood pressure, regulate insulin production, and scavenge reactive oxygen species (ROS).
- Milk helps improve metabolic rate.
Combined Benefits Of Banana And Milk
- Together, bananas and milk provide the body with ample doses of proteins, vitamins, dietary fiber, and minerals.
- You may drink banana milkshake as a post-workout drink. Add slivered almonds and cocoa powder to your banana milkshake for a fiber- and protein-loaded drink.
You may use the banana and milk diet to either gain weight or lose weight. Discussed below is how to follow the banana and milk diet for both.
How The Banana And Milk Diet Aids Weight Gain
To gain weight, you must increase your calorie intake. Banana and milk provide all the nutrients required to gain weight – protein for building lean muscle, carbs for energy, and calcium and phosphorus for stronger bones.
You also need sunlight for vitamin D synthesis, which helps in the absorption of calcium and phosphorus. The nutrition chart below makes it clear why banana and milk is a good combination for weight gain.
|NUTRITION||1 RIPE BANANA||1 CUP WHOLE MILK||COMBINED|
|Calories||108 Calories||149 Calories||257 Calories|
|Protein||1.3 g||7.69 g||8.99 g|
|Fat||0.33 g||7.93 g||8.26 g|
|Calcium||5 mg||276 mg||281 mg|
|Phosphorus||22 mg||84 mg||106 mg|
Consume two glasses of banana milkshake twice a day (use one large banana and a cup of whole milk to prepare it). Along with banana milkshake, consume these high-calorie foods to gain weight. Follow a healthy diet chart to build lean muscles and strengthen your bones. You may also consult your doctor and consume weight gain supplements.
If the banana and milk diet is good for weight gain, how can it aid weight loss? Find out in the next section.
How The Banana And Milk Diet Promotes Weight Loss
The banana and milk diet for weight loss was developed by Dr. George Harrop in 1934 for people with diabetes. You need to follow this diet for 3 days. You can only consume 2-3 bananas and 2-3 cups of full-fat milk 3 times a day when you are on this diet. You must limit your total calorie intake to 1000 calories per day. Remember, this is a fad diet and is NOT meant for long-term weight loss.
To lose weight, we recommend consuming full-fat milk. Research proves that full-fat milk aids weight loss better than low-fat milk (8). You may have banana before or after consuming milk or consume banana milkshake.
Along with banana and milk, consume other protein-rich and fiber-rich foods that will help you shed the fat quickly without making you feel starved. Drink enough water to keep yourself hydrated and flush out toxins.
Here’s a sample banana and milk diet chart:
Banana And Milk Sample Diet Chart For Weight Loss
|MEALS||WHAT TO EAT|
|Early Morning (6:00 – 7:30 am)||1 cup water with 2 teaspoons fenugreek seeds soaked overnight|
|Breakfast (7:00 – 8:30 am)||1 cup full-fat milk + 1 banana|
|Mid Morning (10:00 – 11:00 am)||1 cup green tea + 2 almonds|
|Lunch (12:30 – 1:30 pm)||1 cup full-fat milk + 1 banana|
|Evening Snack (4:00 – 4:30 pm)||1 cup freshly pressed fruit juice + 1 banana|
|Dinner (7:00 – 7:30 pm)||A small cup of sautéed or grilled veggies + 3 oz grilled fish/ ½ cup sautéed mushrooms + 1 cup warm milk before bed|
How This Diet Chart Works
Fenugreek seeds help improve glucose metabolism . Water hydrates your body and reduces toxin build-up. Green tea has antioxidant properties that help scavenge the free oxygen radicals and increase thermogenesis. Almonds are rich in healthy fats that help reduce cholesterol.
For lunch, have a banana and a cup of milk to keep your calorie count low. Freshly pressed juice will provide your body with vitamins, minerals, and dietary fiber.
If you choose to drink coconut water, it will provide your body with natural electrolytes and keep you hydrated .
Have a small cup of sautéed vegetables along with banana and milk for dinner so that you don’t feel hungry soon and give in to your late-night food cravings.
Here are a few more tips to make the banana and milk diet work for you.
Tips To Make The Banana And Milk Diet Work For You
- If you want to lose weight with the banana and milk diet, you must also do some light exercises. Do not opt for HIIT or weightlifting as you will be on a very low-calorie diet. You can do yoga and meditation.
- Avoid refined sugar, aerated drinks, packaged foods and drinks, fried foods, and unhealthy snacks.
- You can make banana and milk smoothie and add chia seeds, ground flax seeds, nuts, protein powder, cocoa powder, or chocolate syrup (if you want to gain weight).
- Drink at least 3 liters of water per day.
- Sleep for 7-8 hours.
- Keep the stress away by not worrying too much about your weight.
- Stop this diet immediately if you feel weak and consult a doctor for further advice.
- Follow a healthy diet and exercise to maintain weight and stay fit and active.
7-day banana diet meal plan
Here’s a small free cheat sheet I made for myself and it gave me results. I’m giving you this for free because I like this diet so much!
Meals are only for lunch and dinner because every breakfast is the same: 1-4 bananas + 2 cups of warm water
Lunch: risotto with vegetables and lettuce
Dinner: vegetable soup and grilled chicken breasts
Lunch: Grilled tuna with mash potatoes and tomato
Dinner: Pasta with boiled vegetables
Lunch: vegetable soup + grilled chicken breasts + cucumbers
Dinner: Grilled chicken breasts + grilled champignons + 1 slice of toast
Lunch: Spinach with rice + beet salad
Dinner: grilled champignons + salmon steak
Lunch: Chicken wings + fries
Dinner: Vegetable soup + 1 slice of bread
Lunch: grilled chicken breasts + lettuce + mash potatoes
Dinner: fish soup + 1 slice of bread
Lunch: turkey steak grilled + boiled vegetables
Dinner: mash potatoes
When this diet was viral many people reported various results, but here are the most repeated ones:
- Most of the people reported they got tired of eating bananas (surprise, surprise)
- Some of the people who enrolled in 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 ate only bananas, without different fruits said they experienced the yoyo effect.