Banana diet: rules, variants, menu, effects, contraindications

The banana diet is a restrictive mono-diet that has 3 variations. It can take 3, 7, or 30 days. The result is a loss of about 7 kg per month. It is based on the consumption of bananas as well as oatmeal, honey, apples, water, and herbal infusions.

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The banana diet was invented by Japanese physician Hitoshi Watanabe. It became popular when the famous opera singer Kumiko Mori admitted that she lost 7 kg with the banana slimming treatment. Before starting a banana diet, it is worth consulting a specialist – a doctor or a dietician.

Banana diet rules

Of course, the banana diet is based on the banana, which is the most important – but not the only – ingredient on the menu. The main principles of the banana diet are to eat 3 times a day (breakfast, lunch, and dinner).

Sweets and alcohol are not allowed. Foods containing fat should also be avoided. Honey is acceptable and even recommended in a banana diet.

Banana – calories and glycemic index

100 g of banana represents about 100 kcal. A medium-sized peeled banana weighs about 120 g and therefore has 120 kcal.

The glycemic index of a banana is 65. This means that it is a fruit with a high glycemic index.

Variants of the banana diet

The banana diet comes in 3 variations, which differ in the number of days and the type of products allowed.

3-day banana diet

Every 3 days, eat 3 bananas, drink 3 glasses of milk and 3 liters of plain water. This will allow you to lose up to 3 kg.

The 7 day banana diet

3 meals a day should be bananas and oatmeal. The cereal can be served with plain yogurt and honey. Between meals, you can eat a small apple. Drink about 1.5 to 2 liters of water per day. You can lose about 5 kg.

4 causes related to a healthy diet

The 30 day banana diet

It consists of what you eat for breakfast every day for a month: 1 big banana with a glass of plain water, and arrange the next 2 meals as you wish. You can lose up to 7 kg on it.

The banana diet is a type of diet low in fat and protein, so we do not recommend it for more than a week.

Banana diet – menu

The products that make up the banana diet menu are:

  • bananas – they are rich in calories, so they are the basis of the diet; contain a lot of vitamins, including B vitamins, beta-carotene, minerals, and vegetable protein;
  • apples – as snacks,
  • unsweetened fruit juice,
  • natural honey – a source of vitamins and minerals, as well as fruit sugars
  • oatmeal – having a protective effect on the intestines,
  • mineral water – elements and replenishing fluids,
  • herbs that facilitate digestion, for example, mint, chamomile,

These products are used to make banana muesli, which is the basis of your diet.

Banana muesli – the basis of the banana diet:


  • ½ slice of banana,
  • 3 flat tablespoons of oatmeal,
  • 1 glass of juice,
  • 1 teaspoon of honey.

In addition to these 3 main dishes, you can afford 2 snacks: 2 small apples.

Fit banana smoothie

A banana smoothie is a way to include bananas in your diet. This banana smoothie recipe is quick and easy to prepare.


  • 2 ripe bananas,
  • 1 bag of plain yogurt to drink,
  • 2 tablespoons of oatmeal,
  • 1 teaspoon of honey
  • a pinch of cinnamon.

Preparation method:

  1. Peel the peel of the bananas.
  2. Put all the ingredients in the blender.
  3. Blend until smooth. If you prefer a lighter texture, you can add a little water.
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The effects of the banana diet

The banana diet is a restrictive slimming treatment that will result in weight loss. It does not contain salt, so there is a weight loss of about 1 kg per day. You have to be careful with the yo-yo effect that can appear.

Bananas are one of the few fruits that are partly starch-based (like potatoes, for example). Starch does not raise sugar levels quickly, so it does not stimulate the accumulation of fatty tissue.

Magnesium is also a valuable ingredient in bananas. This element reduces lethargy and fatigue by eliminating signs of stress. It is useful in states of fatigue, weariness, and psycho-physical exhaustion.

The banana diet and drinking coffee

Are bananas and coffee contradictory? Certainly not, because the belief that coffee drains magnesium from the body is not entirely true. A cup of brewed or instant coffee (200 ml) contains on average about 8 mg of magnesium and a decent espresso – up to 48 mg.

After drinking coffee, the production of urine is higher, including sodium and magnesium, but beware – you lose about 4 mg within 24 hours of consumption. So the balance is positive.

Contraindications of the banana diet

The banana diet is monotonous and does not provide all the necessary nutrients. Therefore, its use should be consulted with a doctor or dietician.

It cannot be used by pregnant or nursing women. It is also not suitable for children and adolescents.

In addition, people after surgery and after diseases should give them up, because of their small nutritional properties.

Avoid excessive activity and physical work while following the banana diet.

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