A large number of diets have been invented - almost every famous nutritionist invents his own and says that it is the best. In some diets, bananas are on the list of prohibited foods, in others – in the list of acceptable foods, but under certain conditions, in others – in the permitted ones. Therefore, ordinary people most often doubt whether they can eat bananas when losing weight in the evening, or are they allowed only in the morning, or should they give up this product altogether? The site hudeem-bez-problem.ru decided to pay close attention to this topic.
Calorie content
Many people consider bananas to be a high-calorie product. But in fact this is only partly true. If you compare them with other fruits or vegetables, then yes, the calorie content will be higher. But at the same time, the calorie content ranges from 89 to 95 kcal per 100 grams of product, depending on its maturity. And this is a very good indicator, since products with a calorie content of less than 100 kcal per 100 grams are considered low-calorie.
Another thing is that they contain practically no proteins and fats - from 0.5 to 1.5 grams per 100 grams of product weight - and the main part is carbohydrates.
Vitamins and minerals found in bananas
Composition of the product
This product contains a colossal amount of vitamins and other useful substances:
- A quarter of it consists of healthy carbohydrates in the form of starch and sugars.
- Their absorption is facilitated by malic acid and enzymes.
- The fiber and pectins contained in bananas help the digestive system.
- The already mentioned potassium salts, which remove excess fluid from the body and are contained in the product in large quantities.
- These fruits can help in the fight against depression, as they include serotonin, which scientists call the “happiness hormone.” Other physiologically active substances also contribute to the functioning of the vast majority of organs.
It is believed that regular consumption of bananas can help with the problem of excess weight due to its beneficial effect on metabolism.
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Is it possible to eat bananas for weight loss?
Before answering this question, you need to understand what benefits and harm bananas bring to a losing person. Apart from high carbohydrate content, there is no other harm. But remember that these carbohydrates do not equal the amount of sugar. That is, if you eat a banana, this does not mean that you have eaten 90 grams of sugar. This fruit contains glucose and fructose, which are not as harmful as refined white sugar.
The benefits are much greater:
- control the production of estrogen, normalizing hormonal levels;
- accelerate metabolic processes;
- improve the functioning of the digestive system;
- help the body recover faster after training;
- give long saturation.
This is only useful for weight loss. This fruit has many more beneficial properties for the body as a whole. The potassium, calcium, phosphorus and other microelements they contain have a positive effect on almost all body systems.
Therefore, when losing weight, bananas can and should be eaten. Just limit their number to reasonable limits.
Content of vitamins and minerals
Just a couple of bananas and your body is filled with the daily requirement of potassium and magnesium. The product is a storehouse of microelements and vitamins for the body:
- Potassium. Responsible for the condition of the muscular system, including the main muscle - the heart;
- Magnesium. Needed for proper absorption of potassium and calcium, which are responsible for vascular tone;
- Sodium. Necessary for water-salt balance, which is especially important for people trying to lose weight;
- Vitamin A (carotene). Maintains skin elasticity by stimulating collagen production;
- Vitamin C. Increases immunity by strengthening cell walls;
- Vitamin B6. Stimulates the production of the pleasure hormone - serotonin;
- Vitamin B5. Participates in the formation of antibodies, indispensable in the treatment and prevention of arthritis and allergies.
Canadian doctors conducted a study and found another effective property of the fruit. It turned out that when consuming the product, the body produces more beneficial mucus (mucin). Along with it, more epithelium is produced, which leads to strengthening of the stomach walls, which is important for people on a diet.
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Is it possible for the night
Before answering whether it is possible to eat bananas at night when losing weight, you need to understand how much energy our body spends during sleep. It is estimated that on average the human body spends about 480 kcal on its vital functions in 8 hours of sleep.
At the same time, the digestive system significantly slows down its work, and some of the food that enters the body before bedtime most often simply does not have time to be digested. Therefore, it is better not to eat bananas before bed, otherwise the calories will not be spent on energy, but will be stored in fatty tissue.
Is there any harm?
The fruit helps cleanse the intestines, which is very important when losing weight. Despite the benefits of the tropical fruit, its consumption by some categories of people can be harmful. This group of people includes:
- people suffering from diabetes;
- people with coronary heart disease;
- people with thrombophlebitis disease. Sometimes eating the fruit can lead to allergic reactions.
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Is it possible in the evening
In the evening, bananas are also not an optimal food.
It's all about the high content of glucose and fructose, which are best consumed in the first half of the day.
Moreover, if you eat a banana 4 hours before bedtime, it will have time to be digested, and such a meal will not have a negative effect on your weight loss, but it will not help you lose excess weight. Therefore, if possible, it is better to choose another product that will help you lose weight.
Banana as a snack - simple and healthy
Beneficial features
The product is filling and after consuming it, the feeling of hunger disappears for a long time. A large number of beneficial properties are due to the rich composition of the fruit, which is why the need for snacks between main meals disappears. Useful properties of the product:
- a surge of strength and energy;
- improving the functioning of the gastrointestinal tract;
- removal of toxins, waste, excess fluid;
- increased concentration, improved brain activity;
- getting rid of stress, lifting your mood;
- improving the functioning of the heart and blood vessels, lowering blood pressure;
- getting rid of excess weight;
- normalization of cholesterol levels in the blood;
- getting rid of harmful bacteria in the digestive organs;
- preventing heartburn.
When is the best time to eat bananas?
Nutritionists usually don’t even question when you can eat bananas when losing weight and dieting - this fruit is perfect for breakfast.
You will not only satisfy your need for sweets, but also recharge your batteries before a long day of work. But keep in mind that after such a breakfast you should spend some energy. A short walk, say to public transport or a walk with the dog, will be enough.
But if you work remotely and don’t get the physical activity you need, then a banana for breakfast can lead to weight gain.
Rules of use
It is recommended to eat bananas before or after physical or mental stress.
This promotes the correct breakdown of carbohydrates and prevents their conversion into excess calories. You can eat fruits with additives or separately. If a person has high blood sugar levels, it is better to choose slightly unripe fruits: their glycemic index is lower.
In what form can you eat?
Bananas can be eaten alone or included in nutritional formulas or drinks. For example, crushed pulp is mixed with carrot juice and a small amount of honey. Smoothies make falling asleep easier.
Bananas can be consumed with carrot juice and honey.
Norms and dosages
The daily norm of bananas is 2-3 fruits per day. However, if you are overweight, it is better to limit yourself to 1-2 fruits per week.
How many bananas can you have at one time?
The answer to this question depends on your weight, your daily calorie intake, and what other foods you eat. In general, if you fit into your daily caloric intake and combination of dietary fats, then you can eat several bananas per day. However, for those who are overweight and trying to get rid of it, nutritionists recommend eating no more than one piece per day.
Eating a banana after a workout will help you regain your energy.
Compatibility with other products
Bananas and dried fruits go together perfectly. Bananas belong to the group of sweet fruits. This group includes:
- dates;
- persimmon;
- figs;
- dried fruits.
These products go well with each other and with fermented milk products. A combination with nuts and cream is acceptable. If you consume two products that are opposite in quality, taste, and effect after digestion, this will have a toxic effect on the body. This example can be given with banana and milk. Although these two products taste sweet and have a cooling effect, they are not compatible. The effect of digestion is the opposite.
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The best PP recipes with bananas for weight loss
If you want to eat bananas while losing weight in the evening for dinner or in the morning for breakfast, then you can choose a variety of suitable recipes: smoothies, cocktails with milk and banana, oatmeal with banana and cinnamon, boiled bananas and other PP recipes.
With cottage cheese
The lower the calorie content of cottage cheese, the less caloric your breakfast will be overall. However, nutritionists do not recommend taking cottage cheese with zero fat content. It is better to take 5% - it contains fats that are healthy for the body, but it is not very high in calories.
The recipe is very simple: you need to mix cottage cheese with peeled banana. This can be done using a blender, food processor or fork, but it is after the blender that the final dish becomes airy and becomes more like a dessert than a main course.
With kefir
This breakfast is prepared almost similarly to the one described above. Choose kefir that suits your fat content and taste, mix it with a peeled banana, and breakfast is ready.
This version of the dish is best prepared in a blender. If you use a fork, the dish will be uneven, and keep in mind that the result will be a more liquid version than with cottage cheese.
Cocktail with milk
Peel the banana, cut it into several pieces and put it in a blender, pour milk into it, beat well. The recipe uses 200 ml of milk per 1 banana, but you can choose your own proportions. The less milk there is in the cocktail, the thicker it will be.
Usually ice cream is added to such a cocktail, but then the product will be quite high in calories, so for those losing weight it is better to make a lighter version.
To diversify the taste of such cocktails, you can add some dates, cinnamon, and dark chocolate to them.
Smoothie with banana and spinach
With oatmeal
Adding banana to oatmeal makes the oatmeal sweet, so it doesn't need extra sugar and is even healthier. This breakfast can be prepared in about half an hour. You will need 400 ml of low-fat milk or water, 5 heaped tablespoons of oatmeal, 1 banana.
You need to pour some water into the bottom of the pan if you plan to cook with milk. This will prevent your milk from burning while cooking. Then add milk or water if you will be cooking with it. Bring the liquid to a boil, then add the oats to the pan and cook over medium heat for 15-20 minutes. When the cereal is boiled, add mashed banana, cover the porridge with a lid and leave to steep for 5 minutes.
Those who love lazy oatmeal for breakfast can also make it with banana. Just add mashed fruit the night before and leave the porridge to steep.
Smoothie
A banana smoothie has one undeniable advantage: it does not require additional sweeteners and goes well with almost all fruits and berries. But there is also a small drawback - the banana quickly darkens, so the smoothie does not always turn out a beautiful color.
There are a large number of cooking options. The milkshake and kefir with banana described above are also, in a sense, smoothies. But there are other interesting combinations.
Kiwi smoothie
To make this drink healthier, make it with natural yogurt, and you can add a little fresh spinach to the recipe. To prepare, take 2 kiwis, 1 banana, 250 ml of yogurt, half a bunch of spinach. Peel the fruits, cut them into small pieces and place them in a blender bowl. Tear clean spinach leaves into several pieces with your hands. Add yogurt and blend all ingredients. A healthy and tasty smoothie is ready.
Avocado smoothie
Take 1 ripe avocado, 1 banana, 1 orange, 250 ml coconut milk. Cut the avocado in half, remove the pit and scoop out the flesh from the skin. Peel the banana and cut into small pieces. You will also need the zest of half an orange and the juice of the whole orange.
All ingredients must be mixed in a blender until smooth. Coconut milk can be replaced with regular cow's milk, but then there will be no light notes of coconut in the smoothie. You can also add juice from a third of a lemon to the smoothie to add a slight sourness.
Smoothie with banana and muesli
What foods and can you eat in the evening?
Scientists have proven that the statement “you can’t eat after six o’clock in the evening” is wrong. Moreover, a person needs to eat food three to four hours before bedtime.
It is very stupid to be afraid that eating in a calorie deficit will be stored as fat. After each meal, the anabolic phase begins when the food begins to be absorbed. Nothing you eat will immediately go into fat and hang around in your blood all day/night - this is absurd.
Is it possible and necessary to eat before bed?
It all depends on whether you have a calorie deficit during the day or not. If there is, then everything will go to energy. If not, then it will go in reserve.
Eating in the evening does not a priori make you fatter. What makes you fat is the amount of calories that is too much for you throughout the day. Excess weight depends on how much you eat, not what, how many times and when.
Let's look at the most common questions for those losing weight and make sure once and for all that you can lose weight tastefully - what you can eat for dinner in the evening on a weight loss diet with proper nutrition (pp):
Fruits
Let's take a detailed and unvarnished look at what fruits you can eat while on a diet for a delicious dietary dinner:
Tangerines
All fruits are a source of excellent health and well-being. It’s not for nothing that smart nutritionists advise intensive consumption of fruits during the period of weight loss. In particular, tangerines can be eaten all day, including in the evening.
The only negative that can be here is that fruits can provoke an appetite and, for sure, especially if you have recently been on a diet, after it you will want to have something else to snack on.
The undeniable advantages of tangerines are their availability all year round, their pleasant taste and many benefits to the body. This fruit is low-calorie: only 38 kcal and 0.8 g. protein, 0.2 g. fat, 7.5 gr. carbohydrates per 100 grams! 1 piece of this citrus fruit weighs from 80 to 120 grams. Should we be afraid of such a ridiculous amount of carbohydrates, even in the evening? Our answer is NO.
Apples
Can you eat apples on a diet or not? Of course yes! Apples are very healthy, so during the summer season many people tend to eat them every day. This fruit contains vitamins such as C, B1, B2, P, E. Apples can be used to make jam, compotes, and also make various desserts such as cakes and pies.
Many experts argue that people who want to lose weight should avoid snacking on apples in the evening, as they provide the human body with a lot of energy, which turns into fat if it is not used. But this opinion comes into question, since Kostya Shirokaya has a brain and logic!
Apple calorie content: 47 kcal, 0.4 g. protein, 0.4 g. fat and 9.8 gr. carbohydrates per 100 g. Even if you have a giant 200 gram apple. you will get 100 kcal. Is this too much?
In addition, we have long proven ( Fructose: is it possible to eat fruits and lose weight? ) that fructose does not immediately go into fat, as some smart people believe - this is a very harmful myth!
So don’t be afraid of apples, they are healthy (for teeth, stomach and skin), tasty and, by the way, very filling, which is a huge plus on a diet.
Kiwi
Kiwi is the basis of many strange diets in the style of “1 day - 10 pieces of kiwi”. We want to disappoint you: this hairy substance by itself, of course, does not break down fat (read “”). However, we believe that this product is recommended for everyone. This is a real cheap vitamin bomb - it contains vitamins A, E, C (record quantities), B1, B2, B6, K1, as well as potassium, magnesium, calcium, manganese, iron, zinc, fruit and organic acids, amino acids and antioxidants
This fruit can solve problems with stool, as well as strengthen the body as a whole. Kiwi is low in calories: a large fruit contains only 40-60 calories.
We will recommend you a delicious salad with avocado and kiwi:
- Cut 1/2 part of a ripe avocado and 3 kiwis into cubes.
- Add chopped cilantro and green onions, a handful of pomegranate seeds and 2 tsp. olive oil.
- Salt and pepper to taste.
There is only one downside to kiwi: it is not suitable for people with gastritis, peptic ulcers of the stomach and duodenum. However, it is worth clarifying that if gastritis with low acidity of gastric juice is diagnosed, then kiwi, on the contrary, will be very useful.
Bananas
Oh, because of their caloric content, bananas are often banished from the tables of people on a diet, but in vain! Banana contains potassium salts, which help remove fluid from the body, thereby preventing swelling.
Additionally, bananas have a (most likely minor) antacid effect that calms your digestive system.
There is only one point: a study was conducted that proved that this fruit perfectly relieves fatigue and invigorates, so if you have a party or are preparing for an exam, bananas are an excellent solution. Therefore, if you need sound sleep, then you do not need to eat bananas at night. Although if you haven’t observed such an effect in yourself, then eat calmly
