If you are focused on living a healthy life, fruit and vegetables should form a serious part of your diet. And amongst the fruit, bananas have stand-out benefits.

There is even a Morning Banana Diet which originated in Japan. I will come to that, but first let’s look at bananas a bit more closely.

The banana is rich in nutrients like potassium, fiber, good carbohydrates and Vitamin C. The fruit is widespread in most households and consumed as smoothies, milkshakes, and toppings on cereals. It boosts energy and gives a kick-start to the day.

There are a lot of myths associated with bananas and its link to weight loss. Confused whether it helps you lose weight? Here are all the answers you are looking for…

Nutrition Profile 

One ripe banana contains the following nutritional values-

Calories 108
Protein 1.3g
Carbs 27 g
Dietary fiber 3g
Fat 0.33g
Calcium 5 mg
Phosphorus 22 mg

How does banana aid weight loss?

  • George Harrop, in 1934 discovered a diet for diabetics to help them lose weight. It was called a banana and milk diet that was to be followed for three days. The diet mentioned three bananas and 3 cups of milk per day. It focused on reducing calorie intake to 1000 calories per day.
  • It is less in calories. Dieticians and nutritionists highly recommend this fruit as it is rich in fiber but low in calories. A medium-sized ripe banana would provide up to 105 calories.

Studies show that consuming fiber-rich food allows the digestive system to function smoothly. It also assists in weight loss.

250 women were observed for 20 months in a study. It showed that for every extra gram of fiber they ate, their body weight lessened by 0.25 kgs.

This happens because you stay full for a longer time and eat less.

  • Greener bananas have more starch content. They are unripe and have resistant starch, whereas the yellow bananas are mostly sugar. The resistant starch is hard to digest as they are long chains of glucose.

It also reduces the absorption of sugar from other foods and maintains blood sugar levels in the body. Another added benefit is it accelerates fat burning.

  • Eating a banana makes you stay full for a considerably more extended period. It prevents binge eating and regular snacking and doesn’t allow extra calories to be added to the body.

The Banana Diet to follow for weight loss


1)    The Morning Banana Diet was introduced in Japan that focuses on understanding your hunger and makes you sleep longer and better.

In this diet, you must eat bananas for breakfast along with room temperature water. The bananas must be eaten raw and not frozen. Eat your regular lunch and dinner, and skip the dessert. The diet requires you to stay away from dairy and makes it mandatory to eat a banana for breakfast.

2)    Another diet has also made bananas more popular for weight loss. The diet chart is as follows-

  • Morning  7 am – Drink a cup of water with overnight soaked fenugreek seeds.
  • Breakfast at 8- 1 banana and 1 cup full-fat milk
  • Mid-morning 11 am- almonds and a cup of green tea.
  • Lunch at 1 – banana and 1 cup full-fat milk
  • Snack at 4:00 pm- 1 cup fresh juice and one banana
  • Dinner at 7:00 pm – Grilled fish, Grilled Veggies, and a cup of milk before bedtime.

Tips to follow

  • Do not consume more than five bananas daily.
  • Always consume a banana before or after a workout, training, or running session. It boosts stamina and improves performance.
  • Do some light exercises while following this diet.
  • Quit sugar and carbonated drinks while following a morning banana diet


  • Switching to a banana diet may make you feel tired and weak as there is a drastic reduction in calories.
  • Menstruating and pregnant women must not follow this diet as it lacks vital nutrition.
  • This diet should not be followed for over three days.


Bananas are highly nutritious and are considered a medium glycemic index food. Although there are no studies that can confirm its links with weight loss but the properties of bananas makes it a weight loss friendly food. You must also follow a food-based diet if you are on a strict weight loss plan. Although it assists in weight loss, it is definitely not a long term plan to follow for weight loss. Consider an approval from your doctor before actively trying out this plan. 

Author Bio: Emylee Modestino is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, Ayurvedic, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.

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