At first glance, it may seem that bananas are not entirely suitable for a diet, since their calorie content is quite high. But in combination with kefir, this method of losing weight is very effective. Using only these two products, you can arrange weekly fasting days that improve the functioning of the entire body. In our article we will present recipes for healthy dishes made from bananas with kefir and tell you in more detail about three-day and seven-day diets based on these two products. The results from such “delicious” weight loss will not take long to arrive.
Benefits of banana for the body
The banana diet has proven itself not only as a popular way to combat excess weight, but also as one of the effective means for treating diseases of the gastrointestinal tract. Scientists have proven that banana pulp contains substances that promote the secretion of mucus, which envelops the walls of the stomach and protects them from the negative effects of gastric juice.
Despite the relatively high calorie content of bright yellow fruits, they really promote weight loss. Bananas contain fiber and natural sugar (glucose, fructose, sucrose), which help quickly saturate the body. It is easy to replace unhealthy sweets (cakes, pastries, sweets) with ripe and fragrant fruits, and thereby switch to a healthy diet. Bananas are also beneficial for the following:
- due to the high carbohydrate content, they provide an influx of energy and vitality;
- saturate the body with important vitamins and mineral elements;
- are the record holder for potassium content, which is necessary for the prevention of cardiovascular diseases and strengthening the heart muscle;
- Thanks to the amino acid tryptophan, which promotes the production of the hormone serotonin, bananas improve mood and alleviate premenstrual syndrome.
Useful properties of kefir
Lactic acid bacteria have a positive effect on the functioning of the entire digestive tract. Kefir, in fact, acts as a natural probiotic that normalizes metabolism and improves intestinal function. It has been proven that drinking just 2 glasses of this fermented milk drink a day can prevent intestinal diseases and dysbiosis caused by taking antibiotics.
The benefits of kefir are as follows:
- cleansing the body of toxins and waste;
- formation of favorable microflora in the intestines;
- diuretic effect;
- increasing immunity;
- combating chronic fatigue, insomnia and disruptions in the functioning of the nervous system.
General rules and benefits of the banana-kefir diet
The “kefir and bananas” diet is one of the express courses for weight loss, therefore it is recommended only for extremely healthy people and only for a short period of time. However, despite the fact that the diet has a fairly low calorie content, it is easily tolerated and practically does not cause a strong feeling of hunger.
In order for the diet to be as effective and safe as possible, it is necessary to choose the right food products for it. Kefir should have low fat content (no more than 2.5%) and be as fresh as possible. Any sweet additives are completely excluded.
Be sure to read: Kefir and cinnamon recipes for weight loss
It is important to remember that only a one-day product has a good effect on the gastric mucosa and has a beneficial effect on all digestive processes. At the same time, mature kefir can cause flatulence and constipation. Therefore, it is best to purchase a new portion of the product every day.
The choice of bananas for your diet is also very important. It is not recommended to purchase very ripe bananas with dark spots and dents. This product contains a lot of sugar and affects blood glucose levels. It is best to give preference to dense fruits with a green leg.
Note: People prone to increased gas formation are not recommended to consume unripe fruits, as they can cause flatulence. In this case, it is best to choose firm but ripe bananas.
In addition, it is recommended to carry out the “banana and kefir” diet using the following rules:
- Drink at least one and a half liters of water daily without carbonation and flavorings;
- Avoid snacking;
- Do not eat at night, only a small portion of kefir is allowed to improve the condition of the intestinal microflora;
- Any foods not included in the diet must be completely excluded to achieve the effect of cleansing from toxins and waste;
- Since the diet is low in calories, heavy training is not recommended;
- It is necessary to consume permitted food in small portions five to six times a day at approximately equal intervals.
Thus, achieving the maximum effect from the diet and not harming your health is possible only if you follow all the rules for its implementation.
Compatibility of weight loss products
Kefir goes well with different products and serves as the basis for many diets (kefir-buckwheat, kefir-apple, kefir-vegetable). All of them are quite effective. It is worth noting that the banana diet with kefir is one of many women’s favorite diets. It is not suitable for the daily diet, but is based on fasting days, during which you can normalize metabolism and cleanse the body of waste, toxins and excess fluid.
Banana and kefir in the diet are great for losing excess weight, normalizing intestinal microflora and improving well-being.
Preparing for the diet
Before fasting days, the body should:
- a week before starting the diet, give up fatty, salty, smoked and sweet foods;
- 3 days before the start, exclude bread and replace sugar with natural honey;
- 1 day before the start, it is recommended to reduce food portions and increase the amount of liquid consumed (green tea, still mineral water).
The purpose of preparing for a diet on bananas and kefir is to bring the stomach, “stretched” by large portions of food, back to normal. Already at this stage, many women manage to get rid of up to 1.5 extra kilograms, which is explained by the removal of excess fluid from the body when changing their diet.
Types of diets with bananas and kefir
In practice, there are two main diets based on bananas and kefir for weight loss - for three days and for seven days.
Both of them are quite low in calories, so they should be used with extreme caution and only in the absence of contraindications.
Three day diet
A quick banana-kefir diet for 3 days is designed to reduce weight up to five kilograms, depending on the initial weight. The calorie content of the daily diet is about 800-900 calories.
Product consumption per day:
- No more than three to four medium bananas;
- Three glasses of low-fat kefir.
There are three simple ways to consume both products on your diet:
- According to the principles of separate nutrition (an excellent option for people suffering from increased gas formation). In this case, it is recommended to consume exclusively bananas and clean water until 16:00. Bananas are allowed to be eaten fresh, or in mashed or baked form. After 16:00 you should drink only kefir.
- In a mixed form. If the production of enzymes allows you to mix both products, it is possible to alternate products by the hour: breakfast - a banana, second breakfast - a glass of kefir, lunch - a glass of kefir and a banana, etc. There can be a lot of options for combining fruit and fermented milk product. However, the daily food intake remains the same.
- In the form of a cocktail. To prepare the dish you will need to beat a banana and a glass of kefir. It is allowed to season the product with cinnamon or vanilla to improve the taste. This cocktail will help cope with constipation in people who are prone to it.
It is necessary to select the form of food consumption according to individual characteristics. In all cases, the combination of banana and kefir will help cope with dysbiosis and improve the functioning of the digestive system.
Weekly
The banana-kefir diet, designed for seven days, is almost the same as the menu for a three-day course. However, its calorie content is slightly higher and amounts to about 1000-1200 kilocalories per day. For each day you will need:
- A liter of low-fat kefir (1%-2.5%);
- No more than seven medium-sized bananas.
In addition to the main products, it is recommended to prepare oatmeal, up to a pack of low-fat cottage cheese and a small amount of honey per day. The methods of eating are similar, however, as snacks, additionally, from the second day, you are allowed to eat two tablespoons of steamed flakes per day and cottage cheese with a spoon of liquid honey.
The greatest intensity of weight loss should be expected in the first three to four days. In the future, the weight loss process will slow down, but will not stop. It is not recommended to carry out a weight loss course for more than a week due to the imbalance and extremely low calorie content of the diet.
Diet for a diet for 7 days
When choosing the following method of losing weight, you can usually lose up to 5 kg in a week. This diet is considered more gentle and includes the following set of products:
- bananas – 6 pcs.;
- kefir 1% fat – 1 l.
The calorie content of the daily diet for a seven-day diet is on average 1400 kcal. If you have a strong feeling of hunger, you can additionally consume low-fat cottage cheese, honey, mint tea and purified water (at least 1500 ml).
With this diet, you can follow a separate or mixed diet. In the latter case, it is recommended to prepare a smoothie from banana and kefir every day, the recipe for which is offered below. Starting from the second day of the diet, it is allowed to steam oatmeal (2 tablespoons) for breakfast without adding butter, milk or other fats.
Despite the fact that intensive weight loss occurs only in the first 4 days of the diet, you should not leave it prematurely, which will allow you to record the results for a long time.
Banana diet for three days
Nowadays, there are many varieties of the banana diet. In each of them, bananas are the main food product, but the effectiveness of the mono-diet depends not only on them. The most commonly used methods, which will be discussed below, are:
- banana mono-diet;
- banana milk;
- curd-banana;
- kefir-banana way to lose weight.
Banana mono-diet
This diet can be used for 3 or 7 days, depending on the desired result. About 1 kg of excess weight is lost per day. The meaning of this method of losing weight is very simple: you need to eat one banana every time you feel hungry. The total weight of bananas eaten per day should not exceed 1.5 kg. The last evening meal should be three hours before bedtime.
You can drink it with green tea without sugar or honey, or mineral water. And in order to avoid protein deficiency in the body, you can add 2 boiled eggs (traditional or poached) to your diet. How to cook bananas to add variety to your diet? You can simply peel it, chop it and bake it in the microwave for one minute, and you can also make cocktails and smoothies.
Banana milk diet for 3 days
This method allows the use of more than just plain milk: it can be whipped into a cocktail or replaced with yogurt. You can learn how to make yogurt at home from any cookbook or the Internet. The banana-milk diet is designed for three days, and you can lose up to three kilograms. The menu changes a little every day (only water and tea can be drunk in unlimited quantities):
- Day 1: the daily diet consists of three liters of milk and nine bananas, which are evenly distributed over three meals: breakfast, lunch, dinner.
- Day 2: we divide equally two liters of milk and six bananas.
- Day 3: the daily food intake is three fruits and one liter of milk.
Curd and banana
This method is designed for 4 days. The principle is very simple: you need to alternate cottage cheese days (first and third) and banana days (second and fourth). And even despite the fact that both bananas and cottage cheese are very filling, you can add some foods to them, for example, fruits or a boiled egg. The menu for this weight loss method is divided into cottage cheese and banana days.
- Breakfast: 120 g of cottage cheese, grapefruit.
- Lunch: 120 g of cottage cheese and apricot juice with pulp or an apple.
- Dinner: cottage cheese (120 g), walnuts.
- Breakfast: 1 glass of skim milk, 1 banana.
- Lunch: 1 fruit, boiled egg.
- Dinner: 2 fruits and cook 150 grams of meat (lean).
Kefir with banana for weight loss
The kefir-banana weight loss method is perfect for people who react poorly to milk in its pure form. The duration can vary from three to five days, and you can lose up to 4 kg of unnecessary weight. The meaning is very simple: you can consume three glasses of milk (200 grams each) and three bananas per day. This norm can be distributed over 5-6 meals, or three. Kefir can be replaced with fermented baked milk. Eating should occur three hours before bedtime.
Kefir and banana smoothie
This fruit is perhaps the most popular both in winter and summer. Banana is the perfect base for a smoothie. The dense pulp of ripe fruits provides the drink with a pleasant creamy texture. Due to the high fiber content, smoothies perfectly satisfy hunger and promote the growth of beneficial bacteria in the intestines. It is recommended to drink it immediately after an intense workout to restore strength and energy, or as a snack.
Making a smoothie is not difficult at all:
- Peel the banana and place in the freezer for 2 hours. This will allow you to get a smoothie with a thicker consistency.
- Load a chilled banana, 100 g of crushed ice into a blender bowl, add a teaspoon of honey to taste and 120 ml of milk.
- Lastly, pour 250 ml of fermented milk drink.
- Beat kefir and banana in a blender for three minutes, then pour into glasses. Top the smoothie with ground nutmeg.
It is recommended to prepare the banana-kefir drink immediately before use.
Rules for preparing a healthy cocktail
The following drink will become a real lifesaver for the intestines after eating heavy food during the New Year or other holiday feasts. With the help of a cocktail of kefir and banana, you can normalize the functioning of the gastrointestinal tract, improve your well-being and lift your mood. The calorie content of such a drink is at least 53 kcal, while it contains 2.6 g of protein, 0.9 g of fat and 7.8 g of carbohydrates.
When preparing a healthy cocktail, it is recommended to adhere to the following rules:
- A large ripe banana without dark spots should be peeled, cut into slices and cooled well, then put it in a blender glass.
- Add a tablespoon (30 g) of natural honey. However, if you are allergic to this beekeeping product, it can be replaced with the same amount of sugar.
- To prepare a low-calorie cocktail, you should use kefir with a fat content of 1% or lower. It should be pre-cooled, then poured into a blender glass with other ingredients.
All that remains is to beat the banana, kefir and honey at high speed, pour into a glass and serve.
Recipe Smoothie banana + 1% kefir. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Banana smoothie + 1% kefir.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 61 kcal | 1684 kcal | 3.6% | 5.9% | 2761 g |
| Squirrels | 2.4 g | 76 g | 3.2% | 5.2% | 3167 g |
| Fats | 0.8 g | 56 g | 1.4% | 2.3% | 7000 g |
| Carbohydrates | 10.4 g | 219 g | 4.7% | 7.7% | 2106 g |
| Organic acids | 0.7 g | ~ | |||
| Alimentary fiber | 0.6 g | 20 g | 3% | 4.9% | 3333 g |
| Water | 84.3 g | 2273 g | 3.7% | 6.1% | 2696 g |
| Ash | 0.775 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 7.5 mcg | 900 mcg | 0.8% | 1.3% | 12000 g |
| beta carotene | 0.045 mg | 5 mg | 0.9% | 1.5% | 11111 g |
| Vitamin B1, thiamine | 0.04 mg | 1.5 mg | 2.7% | 4.4% | 3750 g |
| Vitamin B2, riboflavin | 0.125 mg | 1.8 mg | 6.9% | 11.3% | 1440 g |
| Vitamin B4, choline | 30.55 mg | 500 mg | 6.1% | 10% | 1637 g |
| Vitamin B5, pantothenic | 0.294 mg | 5 mg | 5.9% | 9.7% | 1701 g |
| Vitamin B6, pyridoxine | 0.18 mg | 2 mg | 9% | 14.8% | 1111 g |
| Vitamin B9, folates | 8.625 mcg | 400 mcg | 2.2% | 3.6% | 4638 g |
| Vitamin B12, cobalamin | 0.25 mcg | 3 mcg | 8.3% | 13.6% | 1200 g |
| Vitamin C, ascorbic acid | 4.19 mg | 90 mg | 4.7% | 7.7% | 2148 g |
| Vitamin E, alpha tocopherol, TE | 0.15 mg | 15 mg | 1% | 1.6% | 10000 g |
| Vitamin K, phylloquinone | 0.2 mcg | 120 mcg | 0.2% | 0.3% | 60000 g |
| Vitamin RR, NE | 0.9 mg | 20 mg | 4.5% | 7.4% | 2222 g |
| Niacin | 0.288 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 221.75 mg | 2500 mg | 8.9% | 14.6% | 1127 g |
| Calcium, Ca | 78 mg | 1000 mg | 7.8% | 12.8% | 1282 g |
| Magnesium, Mg | 24.5 mg | 400 mg | 6.1% | 10% | 1633 g |
| Sodium, Na | 42.88 mg | 1300 mg | 3.3% | 5.4% | 3032 g |
| Sera, S | 18.13 mg | 1000 mg | 1.8% | 3% | 5516 g |
| Phosphorus, P | 66.8 mg | 800 mg | 8.4% | 13.8% | 1198 g |
| Chlorine, Cl | 68.75 mg | 2300 mg | 3% | 4.9% | 3345 g |
| Microelements | |||||
| Iron, Fe | 0.288 mg | 18 mg | 1.6% | 2.6% | 6250 g |
| Yod, I | 5.62 mcg | 150 mcg | 3.7% | 6.1% | 2669 g |
| Cobalt, Co | 0.625 mcg | 10 mcg | 6.3% | 10.3% | 1600 g |
| Manganese, Mn | 0.1075 mg | 2 mg | 5.4% | 8.9% | 1860 |
| Copper, Cu | 6.25 mcg | 1000 mcg | 0.6% | 1% | 16000 g |
| Molybdenum, Mo | 3.125 mcg | 70 mcg | 4.5% | 7.4% | 2240 g |
| Selenium, Se | 1.625 mcg | 55 mcg | 3% | 4.9% | 3385 g |
| Fluorine, F | 13.33 mcg | 4000 mcg | 0.3% | 0.5% | 30008 g |
| Chromium, Cr | 1.25 mcg | 50 mcg | 2.5% | 4.1% | 4000 g |
| Zinc, Zn | 0.3063 mg | 12 mg | 2.6% | 4.3% | 3918 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.75 g | ~ | |||
| Mono- and disaccharides (sugars) | 9.6 g | max 100 g | |||
| Sterols (sterols) | |||||
| Cholesterol | 1.88 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.5 g | max 18.7 g |
The energy value of Banana Smoothie + 1% kefir is 61 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
How to make banana ice cream?
A tasty, light and low-calorie treat is made from three simple ingredients. Ice cream made from kefir and banana with the addition of honey can be consumed even on a diet without fear for your figure.
The recipe is for 4 servings. When preparing a tasty and healthy dessert, you should follow the following sequence of actions:
- Cut peeled bananas (2 pcs.) into pieces and place in a blender bowl.
- Add honey to taste (2 tbsp).
- Mix the ingredients well together.
- Pour in 300 ml of kefir and beat thoroughly again until the mass increases in volume.
- Pour the banana-kefir mixture into a container and place it in the freezer for 4 hours. It is recommended to beat the ice cream with a blender every 60 minutes. Then it will turn out soft and tender.
Banana-kefir smoothie with chocolate flavor for those with a sweet tooth
If you love chocolate, you should learn how to make a healthy chocolate-flavored drink. You will need a minimum of ingredients:
- 1 banana
- 150 ml kefir,
- 1 tablespoon of quality instant cocoa.
To add extra sweetness, you can add sugar, honey, maple syrup, and other sweeteners.
Varieties of drinks with kefir and banana
There are a huge number of recipes for banana and kefir smoothies with other products:
- banana-kiwi-kefir smoothie,
- kefir-banana-apple smoothie,
- kefir-banana-strawberry smoothie,
- smoothie made from kefir, banana and oatmeal,
- smoothie kefir-banana-cottage cheese,
- kefir-banana-cherry smoothie,
- kefir smoothie with banana and blueberries,
- smoothie with avocado, banana and kefir,
- smoothies with kefir, banana and turmeric, etc.
An additional ingredient gives the drink even more beneficial properties. Thus, cottage cheese is an excellent source of calcium, blueberries are useful for improving vision, and the berries contain a lot of vitamins.
Banana dessert with kefir
The following recipe is ideal for preparing a healthy breakfast. Banana and kefir are the main ingredients in this dessert. Additionally, honey, shortbread crumbs and gelatin are used.
The step-by-step recipe for banana dessert is as follows:
- Soak gelatin (15 g) in a small amount of water and leave for 20 minutes to swell. Then heat the gelatin mass over low heat until the powder is completely dissolved.
- Place two peeled and chopped bananas in a blender bowl, pour 300 ml of kefir and add 40 g of honey.
- Beat the ingredients into a homogeneous mass, gradually pouring in the dissolved gelatin in a thin stream. At this stage, if desired, you can mix small pieces of one banana into the dessert.
- Sprinkle cookie crumbs into the bottom of the dessert pan. Pour the prepared kefir-banana mixture on top. Place the dessert container in the refrigerator for 2 hours. Before serving, cut the frozen delicacy into pieces.
