4 optimal times to eat bananas for weight loss

According to Heathline, Kobayashi explains that bananas are rich in resistant starch which, similar to fiber, aids in digestion, improves gut health, and boosts weight loss efficiency.

This resistant starch is not broken down in the small intestine but passes directly to the large intestine, where it is fermented by bacteria into short-chain fatty acids such as butyrate. Butyrate helps prevent fat accumulation by signaling the body not to store additional fat and stimulates the production of the hormone GLP-1, which increases satiety and reduces the likelihood of overeating.

The professor thus suggests that consuming two bananas daily over two weeks at these specific times can significantly enhance gut health and assist in slimming down:

1. At breakfast

Incorporating bananas into breakfast helps add fiber, increases satiety, and decreases caloric intake throughout the day.

Bananas are a great source of fiber. Illustration photo by Unsplash

Medical News Today reported that bananas are a great source of fiber, with a medium-sized banana providing 3.07 grams of the fiber. Adults on a 2,000-calorie diet are advised to consume 25 grams of fiber daily.

Studies also indicate a connection between increased fiber consumption and reduced body weight. This nutrient can help individuals feel fuller for extended periods, potentially decreasing overall calorie intake. Additionally, it can help regulate and maintain stable blood sugar levels.

A balanced breakfast should thus pair bananas with protein sources like meat, fish, eggs, and various vegetables to ensure comprehensive nutrient intake.

2. Before main meals

Consuming a banana 30 minutes before eating a main meal can help fill the stomach, thereby reducing subsequent food intake. It also helps stabilize blood sugar levels and prevent hypoglycemia.

3. As snacks

Bananas make an ideal snack option as they provide only about 100 calories each. Their mild sweetness and appealing taste make them a healthier substitute for less nutritious snacks such as potato chips, packaged treats, or sugary beverages and milk tea.

4. Before or after exercising

Eating a banana before exercising can boost energy levels and improve workout performance. Eating one post-exercise can replenish potassium, accelerate muscle recovery, and thus enhance weight loss and fat reduction effectiveness.