3 Day morning banana diet to lose weight faster

The morning banana diet will promise to lose 10 pounds in just 4 days, taking advantage of the health benefits of this fruit and decreasing the appetite by eating only healthy foods.

The Japanese Hitoshi Watanabe is the ideologue of this weight loss plan that had a great reception among the population of the time.

In this article we will learn how to make the banana diet by informing you of all aspects to take into consideration to achieve the promised results.

3 Day morning banana diet to lose weight faster, Hiit Workout

What is the banana diet?

This kind of weight loss plan is also known as the asa-banana diet and its creator is, Histoshi Watanabe who is a Japanese physician expert. Together with his wife Sumiko ( pharmacist) they developed a book in which they found out the benefits of bananas to help us lose weight in a healthful way.

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The basic premise of this method is to be aware of the hunger you feel and when you are satiated, thus avoiding heavy meals and excesses by betting on a balanced diet.

This is not a hard diet to follow because at lunch and dinner time you can eat whatever you want but always choosing low-fat foods, but the goal is to stop eating when it feels 80% full, so desserts are not allowed in this diet.

You’ve probably always heard that the banana is getting fat, and the reason for this statement is that, unlike other water-rich fruits, the banana has large amounts of carbohydrates. However, it is an energetic fruit, full of nutrients and contains starch, a component that stimulates the weight loss process making it easier to lose weight.

The carbohydrates in the banana do not liquefy in the small intestine, but instead go directly to the large intestine, where they start their fermentation process. In addition, bacteria cause starch to turn into fatty acids that have a short chain and feed our cells, which improves our digestive health.


The foods included in the banana diet are all low-fat and nutritious foods. In this way, sweets, simple carbohydrates or trans fats are not allowed in this plan because they provide many calories and only vitamins and minerals.

Here is a list of all the foods you can add to your diet:

Bananas: evidently this fruit is the basic on which the diet hovers so you can have as many as you want and will always be served with warm water (never cold). The most advisable thing is that the bananas are not ripe at all to reduce their glucose intake, the more green the better.

Lean meats and white fish: these are foods rich in protein and have little fat, therefore they are ideal to include in your diet as long as you cook it in a healthful way (grilled, baked, steamed, etc.), which means: no fried foods or sauces.

Whole rice: rich only in carbohydrates, it is taken during the lunch hour to prevent its energy from turning into saturated fat. It is suggested that it be wholemeal to decrease sugar and increase fiber intake.

Vegetable: Obviously one of the healthy food groups to include in your meal as they are very low in calories and rich in vitamins and minerals. You can cook them in a wholesome way with not too much oil, no sauces or batter.

Besides sweets, fats and calorie foods, dairy products (cheeses, yogurt, milk, butter, etc.) are not allowed in this diet, so you must avoid eating them during the four days of your diet.

As you see, it is an easy diet to make as you can eat anything without being too strict and only be aware of when you are half full to stop eating without filling up completely. This may be the most difficult aspect of this weight loss plan but if you follow it in only 4 days you’ ll see visible results in your own body.

For the morning banana diet you should follow these easy rules:

Each morning you must drink a glass of warm water when waking up. This is because you will stimulate your metabolism, eliminate toxins and naturally purify it, and reduce your appetite.

When you have drunk a glass of water, you will have to eat the banana. If you are too hungry, eat another banana but waiting at least 20 minutes between drinks so that the feeling of satiety reaches your brain.

You will have to eat dinner at the latest at 8 pm and not eat bananas at that time. Carbohydrates and fruit are not allowed during dinner time so choose light dinners with healthy protein and vegetables.

In the following we will give you  samples banana diet meal plan so you can check out how to distribute your meals and get ideas about this weight loss plan but as we have mentioned, you will be able to add the dishes you want to make the meal to your taste.

Here is the menu of  three day banana diet

We will always start the day with a glass of hot water and, after hours, we can begin including food in our bodies.

Day 1

Breakfast: 1 banana + tea (without milk)
Mid-morning: 1 banana or orange juice
Lunch: Salad green + Rice brown dressed with a little oil
Snack: 1 banana
Dinner: Spinach, boiled + Chicken breast, grilled

Day 2

Breakfast: 1 banana + tea or coffee (only)
Mid-morning: 1 banana or natural orange juice
Lunch: Hake grilled + sautéed vegetables (artichokes, peppers, onions, etc.).
Snack: 1 banana
Dinner: Vegetable Cream + 2 Eggs Tortilla

Day 3

Breakfast: 2 slices of herbal banana cake
Snack: one cup of skim milk coffee
Lunch: peanut butter sandwich of banana
Snack: a banana
Dinner: corn and grilled mushrooms

If you follow the guidelines set and do this banana diet you’ ll get to lose those extra pounds, and also, you can control your body by supplying the nutrients essential for their proper performance.