Banana is one of the most common fruits, ubiquitous in every household and a global staple. This yellow fruit has many health benefits and is used in various dishes because of its sweet and creamy texture. However, did you know that it can help you shed some extra kilos? Eating a banana or two will keep you active and completely healthy while trying to lose weight.

When it comes to bananas, they are often touted as a weight gain fruit. However, contrary to popular belief, the mighty fruit melts away some of the fat. There is a widespread misconception that bananas are undesirable for weight loss due to their high carbohydrate content. Well, first of all there is no proof that eating bananas increases or decreases weight. Additionally, no single food causes weight gain or loss. It all comes down to having a caloric deficit to lose weight and a caloric surplus to gain weight.

Compared to other fruits such as berries, bananas provide more energy (calories) per serving, which has given them a bad reputation for being harmful for weight loss. However, because bananas are high in fiber, they help keep us feeling full for longer. They also reduce our appetite, allowing us to consume fewer calories over time.

Are Bananas Good for Weight Loss?

It is important to understand that a fruit cannot be classified as a weight gainer or a weight loser. If you want to lose weight, you must strike a balance between what you eat throughout the day and how active you are. Furthermore, no studies are conclusive on the effect of bananas on weight. They neither make you skinny nor fat. Conversely, fiber makes you feel fuller for longer, which aids in weight loss. Plus, their creaminess and richness can help reduce cravings for sugary, unhealthy treats.

If you keep your calorie intake under control, then you will not gain weight from bananas. While bananas do not directly affect weight loss, they do contain properties that may aid in weight management, such as their high fiber content. In addition, satiety can help with weight loss by limiting the urge to consume too much.

When included in your weight loss journey, bananas aid in healthy weight loss. Apart from this, there are many ways to serve bananas, such as banana chips, sweets and shakes, cookies, fritters, etc. It is important to understand that proper food preparation is essential when you are aiming to lose weight. Banana is best for consumption as a whole fruit. However, if you are using bananas to make snacks, make sure you use healthier ingredients or alternatives.

Moderation is the key to all healthy foods, regardless of their substantial benefits. For example, 1-2 bananas per day are suitable. Eating bananas at recommended levels will never derail your weight loss efforts. Like most other fruits, bananas are nutritious, high in fiber and low in fat, which makes them an obvious choice for weight loss. In addition, the fiber content helps reduce appetite by slowing the gut digestion rate, promoting weight loss.

The HealthifyMe Note

Banana is not harmful for weight loss. Conversely, consuming them in moderation (1-2 medium-sized bananas per day) may help with weight loss. However, frequent consumption of banana-based chips, cookies and desserts can lead to rapid weight gain.

How to use Banana for weight loss?

Let’s say you are one of those people who deliberately cut out bananas in their diet because of popular myths they lead to weight gain. In that case, you miss out on countless important nutrients in this single piece of fruit.

Here are some ways to incorporate or use bananas for weight loss.

Banana Breakfast

Breakfast is the most important meal of the day, and skipping it has been linked to weight gain. This is because it kick-starts one’s metabolism. So if you are thinking about what you want to eat it will help. Bananas help to start your day healthy due to their fiber content, which makes you feel full quicker for a longer period of time. Plus, it means you won’t be binge-snacking before lunch, systematically reducing calorie intake.

Perfect Pre/Post-Workout Energy Meal

An intense workout makes you tired. Therefore, you will need an excellent food to boost your energy without compromising on your weight loss diet plan. So eating a banana would be the best way to get a quick energy boost so that you can motor throughout your workout without feeling exhausted. Plus, it will replenish your energy and electrolytes and prevent muscle cramps.

As amps and pains it is rich in potassium.

A Healthy Alternative to Snack Cravings

Bananas are not only packed with nutrients but also make your day better without the candy and chocolates. Because of their sweet nature, bananas are often considered a substitute for reducing the urge to eat sweets and to help combat hunger pangs. Also, eating bananas instead of unhealthy and high-calorie snacks like chips will make you feel satiated with fewer calories.

healthy banana recipe

Are you thinking of adding this healthy fruit to your diet? Here are some banana recipes for weight loss to make your meals/sweets more nutritious and nutritious.

banana nut smoothie

serving size: 1

preparation time: 5 minutes

Banana nut smoothie is one of the most suitable options for a nutritious breakfast, which is known for its blend of health and taste. Taking this as your first meal will bring energy to your body and keep your stomach full. Plus, it’s a delicious way to drink up essential nutrients, especially fiber, for weight loss.


  • Low fat curd – 1 cup
  • Banana – 1 medium sized
  • Walnuts – 4 pieces
  • Mixture of both flaxseed and chia seeds – 1 tsp
  • 100% pure honey – 1-2 tsp (optional)


  • In food processor, combine yogurt, seed mixture, walnuts, honey and banana.
  • Blend it well till the ingredients become smooth and creamy.
  • Pour the smoothie into glasses and garnish with chopped walnuts before serving.

Banana Pancakes

serving size: 1

preparation time: 20 minutes

Who doesn’t want to start their day with soft and fluffy pancakes? Banana and Spinach Pancakes perfectly combine delicious taste and impeccable nutrition. Also, the ingredients used in the recipe are weight loss friendly and healthy.


  • Rolled oats – 2 cups
  • Milk – 150 ml
  • Spinach – cup
  • Ripe banana – 1 ripe
  • Egg – 1
  • Ground cinnamon – tsp
  • Vanilla extract – tsp
  • Baking Powder – 1 tsp


  • Put the oats in a food processor, and mix them until they break down into a dough.
  • Add milk, spinach, banana, cinnamon powder, egg, and vanilla extract and blend until additional ingredients form into a smooth batter.
  • Keep the batter aside for 10 minutes.
  • Heat a pan and add butter/oil to it.
  • Pour the batter into the pan and take it out when it turns light brown from both the sides.
  • Serve the pancakes with nut butter or fresh fruit.

Banana and Almond Porridge

serving size: 1

preparation time: 10-12 minutes

Banana and almond porridge is a traditional recipe with goodness of nutrients and an excellent balance of taste and health. Plus, it effectively aids in weight loss, making you less likely to eat low-fat snacks.


  • Oats- Cup
  • Chia seeds and chopped dates – 1 tsp
  • Chopped Banana – cup
  • Milk – 1 cup
  • Cinnamon powder and chopped almonds – 1 tsp
  • Honey – 1 tsp (optional)
  • Saffron – 1 tsp


  • Soak the oats and chia seeds in separate bowls for a few minutes.
  • Heat a pan on medium heat and add milk, banana, dates, almonds and cinnamon to it.
  • Add saffron thread and after 30 seconds add oats to milk
  • After a minute, check the porridge and transfer it to a serving bowl. Serve it hot.

The HealthifyMe Note

Eating banana in breakfast helps in getting rid of extra weight. Drinking a glass of warm water with banana in breakfast improves digestion and reduces appetite. Metabolism is accelerated by mixing banana and hot water. This breakfast for weight loss is popular among Japanese. When you get bored of eating bananas every day, you can replace them with other fruits.


Banana is one such fruit that must be on your plate. Apart from the delicious taste, bananas are packed with many essential nutrients, which ensure a fit and healthy mode of a person. The balance of what you eat throughout the day and how active you are affects your weight loss in the long run. When taken in controlled amounts, nutritious and healthy bananas will help you shed extra kilos and improve your overall health and quality of life.

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