Bananas are one of the most common fruits, omnipresent in every household, and a global staple. This yellow fruit has several health advantages and is used in various cuisines because it has a sweet and creamy texture.
However, do you know that it can help you shed some extra kilos? While trying to lose weight, eating one or two bananas will keep you active and completely healthy.
When it comes to bananas, they are often stereotyped as a weight-gaining fruit. However, contrary to popular belief, the mighty fruit tends to melt some fat. There is a widespread misconception that bananas are undesirable for weight loss due to their high carbohydrate content. Well, first of all, there is no proof that eating bananas cause weight gain or loss.
Additionally, none of the food causes weight gain or loss. It all comes down to having a calorie deficit to lose weight and a calorie surplus to gain weight.
Compared to other fruits like berries, bananas provide more energy (calories) per serving, which has given them a bad reputation for being detrimental to weight loss. However, because bananas are high in fibre, they help us feel fuller for extended periods. They also decrease our appetite, which may make us consume fewer calories over time.
Are Bananas Good for Weight Loss?
It is crucial to understand that one fruit cannot get classified as either a weight gainer or a weight reducer. If you wish to reduce weight, you must balance what you eat throughout the day and how active you are.
Furthermore, no studies are conclusive on the impact of bananas on weight. They neither make you slim nor fat. On the contrary, you feel fuller for longer because of the fibre, which aids in weight loss. In addition, their creaminess and richness may help to reduce cravings for sugary, unhealthy treats.
Bananas will not cause you to gain weight if you keep your calorie intake under control. While bananas do not directly affect weight loss, they include qualities that can assist in weight management, such as high fibre content. In addition, satiety may help with weight loss by limiting the desire to consume too much.
When incorporated into your weight loss journey, Bananas assist in healthy weight loss. Moreover, there are various ways to serve bananas, such as banana chips, desserts, and shakes, cookies, fritters, etc. It is crucial to understand that correct food preparation is essential if the goal is to reduce weight. Banana as a whole fruit is the best for consumption. However, if you’re using bananas to make snacks, ensure you use healthy ingredients or alternatives.
Moderation is the key to all healthy foods, no matter their substantial benefits. For example, 1-2 bananas are suitable per day. Eating bananas at the recommended levels will never derail your weight loss efforts. Like most other fruits, bananas are nutritious, high in fibre, and low on fat, making them an obvious choice for weight loss. In addition, the fibre content helps curb the appetite significantly by slowing down the gut digestion rate, promoting weight reduction.
The HealthifyMe Note
Bananas are not detrimental to weight loss. On the contrary, taking them in moderation (1-2 medium size bananas per day) may assist in weight loss. However, overeating banana-based chips, cookies, and desserts, too frequently, can make you gain weight at a faster pace.
How to Use Bananas for Weight Loss?
Suppose you are one of those who deliberately shut out the bananas in your diet because of popular myths that they lead to weight gain. In that case, you miss out on countless critical nutrients in this single fruit piece.
Here are some ways to include or use bananas for weight loss.
Breakfast is the most important meal of the day, and skipping it is linked to increased weight gain. It is because it kick-starts one’s metabolism. Hence it would help if you were thinking about what you want to consume.
Bananas help to start your day on a healthy note due to their rich fibre content, making you feel full quickly for a prolonged time. In addition, it means you won’t be binge-snacking before lunchtime, organically reducing the calorie intake.
Perfect Pre/Post-Workout Energy Meal
An intensive workout leaves you tired. Therefore, you will require an excellent meal to boost your energy without compromising your weight loss diet plan.
In such a situation, eating bananas will be the best way to gain a quick energy boost so that you can motor throughout your workouts without feeling exhausted. In addition, it will replenish your energy and electrolytes and prevent muscle cramps and aches as it’s rich in potassium.
A Healthy Alternative for Snack Cravings
Bananas are not only filled with nutrients but also make your day better, even without candies and chocolates. Due to their sweet nature, bananas are often considered a choice to curb sweet cravings and aid in dealing with hunger pangs. In addition, having bananas instead of unhealthy and high-calorie snacks like chips will make you feel satiated in fewer calories.
Healthy Banana Recipes
Are you thinking of incorporating this healthy fruit into your diet? Here are some recipes for bananas for weight loss to make your meals/desserts more nutritious and wholesome.
Banana Walnut Smoothie
Serving Size: 1
Preparation time: 5 minutes
Banana walnut smoothie is one of the perfect picks for a nutritious breakfast, known for its blend of health and taste. Having it as your first meal will energise your body and keep you full. In addition, it is a delicious way to drink essential nutrients, especially fibre, for weight loss.
- Low-fat yoghurt- 1 cup
- Banana- 1 medium size
- Walnuts– 4 pieces
- A mixture of both flax seeds and chia seeds- 1 tsp
- 100% pure honey- 1-2 tsp (optional)
- Add the yoghurt, seed mixture, walnuts, honey, and bananas to a food processor.
- Blend it well until the ingredients become smooth and creamy.
- Transfer the smoothie into the glass and garnish it with chopped walnuts on top before serving.
Serving Size: 1
Preparation time: 20 minutes
Who doesn’t want to start their day with soft and fluffy pancakes? Banana and spinach pancakes perfectly combine delicious taste and impeccable nutrition. In addition, the ingredients used in the recipe are weight-loss friendly and healthy.
- Rolled oats- 2 cups
- Milk- 150ml
- Spinach- ½ cup
- Ripe banana- 1 ripe
- Egg- 1
- Powdered cinnamon- ½ tsp
- Vanilla extract- ½ tsp
- Baking powder- 1 tsp
- Add the oats to a food processor, and blend them until they have broken down into flour-form consistency.
- Include milk, spinach, banana, cinnamon powder, egg, and vanilla extract, and blend until the added ingredients are made into a smooth batter.
- Keep the batter away for 10 minutes.
- Heat a pan and add butter/oil to it.
- Pour the batter into the pan and take it out when slightly brown on both sides.
- Serve the pancakes with nut butter or fresh fruits.
Banana and Almond Porridge
Serving Size: 1
Preparation time: 10-12 minutes
Banana and almond porridge is a traditional recipe with the goodness of nutrients and an outstanding balance of taste and health. In addition, it effectively aids in weight loss, making you less likely to binge on fattening snacks.
- Oats- ¼ cup
- Chia seeds and chopped dates- 1 tsp
- Chopped bananas- ½ cup
- Milk- 1 cup
- Cinnamon powder and sliced almonds- 1 tsp
- Honey- 1 tsp (optional)
- Saffron- 1 tsp
- Soak the oats and chia seeds in separate bowls for a few minutes.
- Heat a pan over medium flame, and add milk, banana, dates, almonds, and cinnamons.
- Add the saffron thread and after 30 seconds, add the oats into the milk
- After a minute, check the porridge for consistency and pour it into a serving bowl. Serve it warm.
The HealthifyMe Note
Eating bananas for breakfast helps to get rid of excess weight. A glass of warm water with a banana for breakfast improves digestion and reduces the feeling of hunger. The metabolism gets boosted when bananas and warm water are combined. This breakfast is popular among the Japanese for weight loss. When you get bored of consuming bananas every day, you may replace them with other fruits.
Bananas are one such fruit that certainly should be present on your plate. Besides the delicious taste, bananas are packed with several essential nutrients, ensuring to keep up an individual’s fit and healthy mode.
The balance of what you eat throughout the day and how active you are, impact your weight loss in the long term. When you have it in controlled portions, the nutritious and healthy bananas will help you lose extra kilos and improve your overall health and quality of life.