ening, bananas are rich in something known as resistant starch , which, because the identify suggests, actually resists the digestion

Can Eating Bananas Really Help You Lose Weight?

By Dana Leigh Smith
If an expanding waistline is your downside, experts say that consuming extra fruits and veggies is likely one of the finest solutions. However does that embrace high-carb fruits like bananas?
The brief answer is yes! One medium banana has a mere one zero five energy, 27 grams of carbs, 3 grams of satiating fiber and simply 14 grams of naturally occurring sugar—to not point out a host of healthy flat belly vitamins But beware: Compared to other fruits, bananas are barely larger in calories and carbs, so no monkey enterprise: stick to 1 five-inch portion a day. This ensures you'll reap all of the fruit's advantages—without increasing your waistline.
Read on to discover why bananas ought to be part of your weight reduction diet plan, plus the very best methods to consume the candy yellow fruit for optimum results.
1. They're the Good Fitness Gas
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A smart weight-loss plan contains regular train, and many health consultants agree that bananas are a perfect supply of pre- and submit-exercise gas. The rationale: They're wealthy in glucose. The easily digestible sugar not only provides optimum vitality on your spin or Crossfit class, it additionally rapidly replenishes power shops which might be depleted throughout a tough sweat session. Another reason bananas make for a terrific restoration snack? They're rich in potassium, an electrolyte that wards off submit-pump muscle cramps and dizziness, that is typically misplaced via sweat. Pair the fruit with a supply of muscle-constructing protein like a tablespoon of almond butter or a tough-boiled egg to make sure your tired physique receives the restoration vitamins it wants.
2&3. They Boost Metabolism & Diminish Urge for food
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—as long as you nosh on a inexperienced naners, at the very least! Prior to ripening, bananas are rich in something known as resistant starch , which, because the identify suggests, actually resists the digestion course of. This feeds healthy intestine micro organism, which suppresses the appetite and results in more efficient fat oxidation. In actual fact, one study found that changing just 5 p.c of the day's carbohydrates with a source of resistant starch can enhance publish-meal fat burn by up to 30 percent! Since underripe bananas are a bit bitter, we propose including them right into a smoothie with other fruits and veggies to mask the style. For some blending ideas check out these 10 Smoothie Recipes for Weight Loss Inexperienced bananas additionally style great in a yogurt parfait with cinnamon, raspberries, chopped nuts and a touch of honey.
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Always feeling like a blimp? Attain for a banana. Researchers say the fruit is an efficient source prebiotic fiber, which helps to feed good gut micro organism and enhance digestion. Bananas are additionally an excellent source of potassium , which helps diminish water retention. In actual fact, one research discovered that women who ate a small banana twice a day as a pre-meal snack for two months decreased their stomach-bloat by 50 percent! If you resolve to observe suit, simply make sure you reduce on sugar and carbs elsewhere in your weight loss program. And to sip your strategy to a flatter stomach take a look at these 14 Detox Waters That Banish Bloat Once you've got kicked the bloat to the curb, your onerous-earned abs are sure to shine through.
5. They're Low in Pesticides
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Because of their thick peel, bananas typically carry very few pesticide residues in comparison with other fruits and veggies, in accordance with a USDA examine , which is nice news on your health and your waistline. Researchers say that consuming pesticides may cause weight acquire, probably as a result of the toxins—which are stored in fat cells after consumption—intrude with the power-burning process. Swap your daily apple, peach or nectarine (three fruits that just about at all times take a look at positive for pesticide residue) for a banana to decrease your exposure and begin shedding weight. And to drop kilos much more quickly, incorporate some of these 25 Ignored Ways to Lose Weight into your regimen.
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