Bananas are a staple fruit in most households. They are incredibly versatile, and you can enjoy them in many ways — as a quick snack, smoothie, oatmeal, cereal, cake, muffin, bread, and more. Although rich in soluble fiber, bananas are also high in natural sugars.
They have more calories than strawberries, pineapple, and blueberries, which gives them a bad reputation. But there is a way you can use a banana recipe to lose weight. You just need to maintain a balanced diet, keep a calorie deficit, and engage in physical activity.
Here is how to use bananas without wrecking your fitness goals.
A good banana recipe to lose weight should be nutritious, packed with fiber and protein, and low in added sugars. It can include a variety of healthy ingredients to boost satiety, enhance digestion, and reduce overall calorie intake.
The fiber and resistant starch in bananas can add bulk to the stool and improve intestinal flora (1). Because of their natural sugar and pectin content, bananas can moisten, sweeten, and bind different ingredients in various dishes.
You can use them to replace sugar, eggs, and flavoring extracts.
Here are some tasty recipes that may aid in your weight reduction journey.
This simple banana recipe to lose weight is rich in protein, fiber, antioxidants, and omega-3 fatty acids. Ripe bananas heighten the natural sweetness, making it an excellent choice for anyone with a sweet tooth.
Add the banana, chia seeds, and milk to a blender. Blend until smooth and transfer to a serving bowl. Top with some granola to give it a little crunch, and enjoy.
To take this dish to a completely different level, soak the chia seeds in milk overnight.
Soaking makes the seeds plump, softer, and easier to digest. The extra moisture creates a thicker consistency, which makes the pudding more enjoyable.
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This 3 ingredient banana weight loss recipe is ready in under 5 minutes.
It has a high vitamin content with potent hydrating qualities. Incorporating more spinach can increase antioxidant activity and support immune function (2).
Pour all the ingredients into a blender and blend until smooth. You can use either fresh or frozen bananas. But, if you use only fresh fruit, add some ice cubes to get a refreshing drink.
You can also experiment with other ingredients to increase the overall nutritional value. Rolled oats in smoothies can add fiber to stimulate bowel movement and regulate satiety (3).
Other ingredients like hemp seeds or flaxseeds can add more macronutrients. You can turn it into an excellent morning banana trick recipe for weight loss.
This dessert is crunchy on the outside and soft on the inside. It has just the right amount of natural sweetness without adding too much sugar. The recipe uses no oil and provides good potassium, fiber, and protein.
To make these 4-ingredient banana oatmeal cookies, first peel the bananas.
Cut off both ends of the tips and use a fork to mash the fruit. Keep pressing down until there are no lumps left. Take a deep mixing bowl and combine all the ingredients. Use a spatula to mix the dough.
Because there is no flour, the dough will feel sticky and difficult to shape. To solve this problem, cover the dough with plastic cling wrap and let it sit in the fridge for at least 15 minutes.
Take an ice cream scooper and scoop out the dough. Place it in your hands and gently roll it into a ball or any desired shape. Cover a tray with parchment paper and place all the cookies onto the tray a few inches apart. Bake for 8 to 12 minutes at 350 F and let them cool before serving.
Recipe courtesy of Hello Frozen Bananas.
Uncover the surprising benefits of the oatmeal diet in our past article.
According to a recent study, fruit and vegetable intake in general, especially whole fruits and vegetables, contributes to weight loss in women (4).
Fruits are often high in fiber, antioxidants, minerals, and vitamins but low in calories. Regular consumption can help lower body weight and reduce the risk of obesity and diabetes. They promote the feeling of fullness, which can help reduce overall calorie intake.
You can consume fruits as snacks or add them to low-calorie desserts. They can satisfy cravings without overloading the body with calories (5).
However, fruits alone are not enough for a lean physique. Your body requires a balance of nutrients from various food groups with regular exercise.
Read more: The Fundamentals Of A Balanced Diet: Foods, Benefits, Weight Loss
The banana trick is a diet trend that swept Japan in the late 2000s and is taking over social media – again. The fundamental rule is to consume bananas in the morning with room-temperature water. You can eat as many as you’d like.
After 15 to 30 minutes, enjoy a cup of warm ginger tea or any unsweetened tea. It is said to wash down your food, support the digestive tract, and ease intestinal gas. This banana trick for weight loss relies on the fiber content to extend satiation.
You can consume various dishes throughout the day, but avoid late meals, ultra-processed foods, dairy, biscuits, greasy and unhealthy foods. You can eat dinner before 8 p.m. and sleep by midnight to give your metabolism a head-start.
Nevertheless, we need more research to prove its effect on sustainable weight loss. Although bananas can be good for your gut microbiome, you can’t rely on them solely to provide balanced nutrition.
How effectively you lose weight can vary depending on your overall eating habits and physical activity. If you prefer to pursue this trend, consult with your healthcare provider or a dietitian. They can create a customized dietary approach for your specific health goals.
The BetterMe app can give you the proper structure and a new outlook on a healthy diet. You get a food tracker with recipes for every budget and workout routines that seamlessly fit your schedule. Get inspired and try out new things!
You can include bananas in your weight loss plan. They can fill you up better than some high-calorie snacks. One banana has roughly 100 calories.
Most of the fiber in this fruit is soluble fiber. Research has suggested that adding more soluble fibers to meals can prolong gastric emptying time, which can help lower body fat and waist-to-hip ratio and improve BMI (7).
Bananas are also chock-full of potassium. Potassium is an essential electrolyte for hydration and muscle contraction. Getting more potassium can help counteract the effects of sodium on fluid retention and blood pressure.
They are the perfect pre- or post-workout snacks. They can support muscle function and replenish your electrolyte stores (8).
Bananas alone are not enough to target abdominal fat. You need balanced nutrition, a reduced-calorie diet, and an active lifestyle. But, there are ways you can use bananas to shed pounds.
These strategies may help:
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You can use different combinations to make a banana recipe to lose weight.
For example, you can pair bananas with nuts and seeds, like cashews, walnuts, almonds, and chia. They add crunch, healthy fats, and a filling base.
Bananas go well with oatmeal and milk. This combination offers a mix of protein, fiber, carbs, folate, zinc, and various other nutrients.
Other complementary foods you can include in your banana trick recipe for weight loss are:
Read more: 1800 Calorie Diet: A Well-Rounded Meal Plan To Up Your Odds Of Weight Loss Success
It depends on your overall diet, activity levels, and meal schedule. The most optimal times to eat bananas and shape the body are:
Choose the amount that matches your caloric goals. You can’t expect to have a single banana recipe to lose weight overnight. It takes effort and consistency for the weight to come off. Give yourself time and credit for every small victory along the way.
Two bananas have about 200 to 210 calories. Creating a caloric deficit should help you lose weight. So, if the bananas fit your dietary targets, you can have them. Green bananas have less sugar and more fiber than overripe bananas. It is not realistic or safe to lose 10 pounds in a week. Aim for a safe and sustainable rate of 1 to 2 pounds per week by reducing your calorie intake by around 500 calories and increasing physical activity. This ritual involves eating bananas for breakfast with some room-temperature water. Then, wait 15 minutes to half an hour before you consume anything else. Many people prefer to drink unsweetened tea afterward. It is a short-term diet plan that originated in Japan. You eat a couple of bananas with lukewarm water and avoid other breakfast food. Bananas become a central component of your morning routine.Frequently Asked Questions
Is 2 bananas a day too much for weight loss?
How to lose 10 lbs in 7 days?
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What is the banana diet for 7 days?
So, are bananas good for weight loss?
You can eat bananas and still lose weight. It’s about balance, calorie intake, and lifestyle choices. They are filling, full of nutrients, and shouldn’t sabotage your fitness routine if you consume them in moderation.
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