Banana Diet: – 3 kg in 10 days and a thin waist without sacrifice – BOA FORM

Start the day eating banana to lose weight! Surprise? We were too, and so we went to investigate the Morning Banana Diet that is circulating on the internet with the promise of drying the waist without sacrifice. In Japan, where it was created by Hitoshi Watanabe, specialist in preventive medicine, became a craze. Since the news reverberated in the United States, it has gathered a large number of supporters, especially in New York.

But, don’t you get fat?

In excess, the fruit can weigh on the scales. Even so, the diet does not impose a limit: the candidate to lose weight can eat as many units as she wants for breakfast. But it’s hard to overdo it. That’s because the fruit quenches quickly. In addition, it must be accompanied by sips of warm water. It’s weird, but it works. In contact with water, the soluble fibers in bananas form a kind of gel that fills the stomach, suppressing hunger for a long time. Lucyanna Kalluf, nutritionist at Instituto Alpha de Saúde Integral, in São Paulo, adds two other powers of the fruit against extra pounds: it stimulates the functioning of the intestine and fights anxiety and bad mood. “It is a food that combines important doses of vitamin B6 and tryptophan – substances that, together, increase the production of serotonin, the well-being neurotransmitter”, says the nutritionist, author of the book Fitoterapia Functional (VP Editora). And, happily, we resist sweets better. Do you work out? One more reason to bet on bananas. Filled with potassium, it improves the power of muscle contraction, increasing your performance and, of course, burning calories.

Dispense what’s bad

Not everything is perfect in the diet that came from the East. The original version of the banana diet allows you to eat as much or as little as you like for lunch and dinner. It does not give! “This can result in an excess of calories, nullifying any effort to lose weight”, warns Andréia Naves, director of VP Consultoria Nutricional, in São Paulo.

enjoy the bright side

Cutting down on alcohol, avoiding heavy meals after 8 pm and going to bed before midnight, however, are very welcome suggestions. So enjoy what’s good and discard what’s bad. Don’t even think about starting the day eating a banana and drinking warm water? We’ve got a way around this: you’ll drink tea (or another hot beverage). The menu is also tastier. There are bananas and other foods that enhance the result of the diet – you will lose 3 kilos in ten days!

The Power of the Green Banana

The firmer it is, the greater the power of the banana to reduce excesses around the waist. Functional nutritionists go further: they recommend unripe fruit. But, in this case, it must be consumed in the form of puree (or biomass), when it still contains resistant starch. Difficult to digest, it causes other foods to be absorbed more slowly, keeping hunger at bay. According to a study by the Chemistry, Biochemistry and Molecular Biology Laboratory of the Faculty of Sciences at USP, before ripening, bananas still have a prebiotic effect. “Resistant starch reaches the intestine intact. There, it ferments and produces substances that feed good bacteria – those that form a barrier against intruding bacteria”, explains Ana Vládia Moreira, professor at the Department of Nutrition at the Federal University of Rio Grande do Norte (UFRN). With this, the intestine accumulates less toxins and better absorbs the anti-obesity trio – calcium, magnesium and zinc – present in food. “They are minerals that regulate the endocrine system, keeping the metabolism up to date”, says Lucyanna Kalluf. Conclusion: you lose weight easier. Therefore, you have the option of including biomass in your diet (see recipe on the side).

Banana Diet Made in Brazil

Adapted by Lucyanna Kalluf, the menu provides three bananas, nanica or silver, per day (two in the first meal and one in the last, if you usually sleep late). Oatmeal, as it is rich in fiber that prolongs satiety, is a good addition to fruit for breakfast. And instead of warm water, you can drink tea or another warm drink. Lunch and dinner are balanced in carbohydrates, proteins and fats. Therefore, you can follow the diet for ten days – or longer if you like.

Breakfast
Option 1: 1 cup. herbal tea (green, white, hibiscus or mint) + oatmeal with banana
Option 2: 1 cup. of herbal tea (green, white, hibiscus) + 1 glass (200 ml) of soy milk beaten with 1 firm banana (midget or silver) and 1 col. (soup) rolled oats
Option 3: 1 cup. (tea) of coffee with skimmed milk and sweetener (optional) + 2 firm bananas chopped with 1 col. (soup) flaxseed, 1 col. (soup) of oats and 1 col. (dessert) honey

Morning snack
Option 1: 1 cup (200 ml) kale, orange, and ginger juice
Option 2: 1 cup (200 ml) watermelon-lemon juice
Option 3: 1 box of light fruit juice

Lunch
Option 1: Lettuce, arugula and watercress salad + 2 col. (soup) of rice (wholegrain, preferably) + 1 medium ladle of beans + 1 medium fillet (100 g) of grilled chicken
Option 2: Arugula, lettuce and tomato salad + ½ cup. (tea) pasta (preferably wholegrain) with tomato sauce + 1 fillet (100 g) of grilled fish + 1 dish (dessert) of cooked vegetables (zucchini, eggplant, tomato)
Option 3: Watercress, chard and grated carrot salad + 2 col. (soup) rice (whole grain, preferably) + 2 col. (soup) cooked chickpeas (or cooked soy beans) and seasoned to taste + 1 medium fillet (100 g) of grilled lean red meat

Afternoon snack
Option 1: 1 cup. of green tea (or white or red) + 1 cereal bar
Option 2: 1 cup. of green tea (or white or red) + 1 slice of wholemeal bread with 2 col. (tea) of honey (or two slices of turkey breast, if you don’t like sweets)
Option 3: 1 cup. of green tea (or white or red) + 2 wholemeal toast with 2 col. (tea) fruit jelly

To have lunch
Option 1: Carrot or tomato soup
Option 2: Lettuce, tomato and grated carrot salad + Omelette with 2 egg whites and 1 slice of turkey breast
Option 3: Colorful salad (watercress, tomato, heart of palm, 2 slices of buffalo mozzarella, 1 tbsp./dessert of sesame and 2 chopped Brazil nuts) + 1 plate (bottom) of miso soup (fermented soy broth) with chopped fresh chives

Supper
• 1 banana baked with cinnamon powder