2 golden rules when eating bananas to help lose weight effectively
Eating bananas is one of the weight loss methods that many people apply, however, during the process you should keep in mind some principles to achieve the best results.
What are the health benefits of eating bananas?
According to Medical News Today, eating bananas has the following health benefits:
Lower blood pressure, maintain cardiovascular health
The American Heart Association recommends that to maintain blood pressure and prevent stroke, we should reduce salt consumption and eat more foods containing potassium. On average, one banana can provide 9% of the recommended daily potassium needs.
Potassium helps control blood pressure, reducing the risk of cardiovascular disease, magnesium in bananas also has a positive effect on cardiovascular health.
Cancer prevention
Experiments have found that bananas contain a protein called lectin that can stop the growth of leukemia cells.
Support digestion, laxative
The fiber and water in bananas are very good for digestion. The fiber in bananas stimulates intestinal contractions, stimulates bowel movements, and helps eliminate excess waste from the body more easily.
Reduce stress, help sleep well
Bananas contain tryptophan - a protein that the human body needs to convert into serotonin. Serotonin acts on the brain, creating a feeling of relaxation and comfort. The high vitamin B content in bananas also helps you reduce nervous tension when eating this fruit.
Why can bananas help you lose weight?
Bananas can achieve good weight loss results thanks to the following 3 main effects:
Bananas help increase the body's basic metabolism.
Bananas are rich in B vitamins such as B1, B2 and B6, which can promote basal metabolism. After the basal metabolism is improved, the human body will burn more calories every day. It is this mechanism that helps the body metabolize and burn fat better.
Bananas are a low calorie, low GI food.
Bananas are sweet and contain a lot of carbohydrates, but unlike regular sugar, banana sugar is natural sugar. The GI (glycemic index) value of bananas is 47. Foods with a GI value below 55 are considered low GI foods. Consuming foods with low GI causes blood sugar levels to increase slowly, without sudden fluctuations, which is good for people with diabetes if consumed reasonably and scientifically.
After eating bananas, the body is provided with fiber that helps you feel full longer, leading to a reduction in total calories consumed during the day, thereby helping the body not accumulate fat.
Bananas are rich in fiber
An average banana contains about 2-3 grams of fiber. Fiber helps increase feelings of fullness, helps slow the rise in blood sugar levels, and promotes bowel movements.
Principles of eating bananas to help increase weight loss effectiveness
Principle 1: Chew thoroughly
Chewing bananas thoroughly will produce enough saliva, which helps improve digestion and makes you feel fuller.
Rule 2: Only drink water when eating bananas, do not drink with soft drinks.
If you drink fruit juice, coffee and other drinks while eating bananas, it will increase your calorie intake and lead to unsuccessful weight loss. You can eat 1-2 bananas and drink warm water in one of your three meals a day.