The best time to eat a banana for weight loss is at breakfast, at dinner, and before/after exercise!
Breakfast is the best time to eat a banana for weight loss!
Eating a banana at breakfast will give you instant energy that you’ll need in the day. Banana is mainly carbs. A medium banana (7-8″ or 120g) has 105 calories, 27g carbs, 1.3g protein, and only 0.4g fat.
If you want to lose weight, prefer unripe bananas. Newly-ripened or unripe bananas have more starch and less sugar. Also, they have a high resistant starch content. Resistant starch and dietary fiber help us lose weight, as they reduce appetite. So, we consume fewer calories in a day and can lose more body weight.
A medium banana has about 3g of fiber. We need at least 28g of fiber a day for a diet of 2,000 calories. Diets high in fiber help us lose more weight and also improve body composition.
Furthermore, we could combine bananas with other foods rich in fiber, such as whole-cereals, in order, to be full for many hours. Additionally, we should consume some protein and healthy fats at breakfast. Almonds, walnuts, and hazelnuts are great options. Actually, nuts and seeds are good plant-based protein sources!
Above all, our breakfast should be rich in fiber and protein. These 2 macronutrients have the greatest satiating effect! They keep us full for hours!
Moreover, breakfast is the best time to eat a banana and other foods containing carbs, as the human body can store carbs as glycogen in muscle cells more efficiently in the morning. On the contrary, the body stores carbs as body fat in the evening or night. Glycogen is an instant source of energy for the muscles. Body fat is stored energy for future use. Therefore, we should eat more carbs in the morning, if we want to lose weight.
Eat a banana before or after exercise
Additionally, a great time to eat a banana is before or after a workout.
Prefer well-ripened bananas, as most of the starch has broken down into simple sugars. Muscle tissue needs sugar for energy. Especially, for intense exercise. A medium banana contains about 14g of sugars, depending on its ripeness. Banana sugars are about 20% sucrose, 40% fructose, and 40% glucose.
Glucose can instantly be used for energy by muscle cells. On the contrary, fructose has to be metabolized in the liver first. So, banana provides athletes with energy during exercise. Athletes would benefit from well-ripened bananas, as they have more sugars and are digested much faster.
Also, a great time to eat a well-ripened banana is after a workout. Sugars in banana will restore the depleted glycogen stores in muscle tissue after exercise. It’s necessary for fast muscle recovery.
Banana is a great snack between meals
Moreover, we could eat a banana between meals. It’s the perfect snack. It has only 100 calories, reduces appetite, has vitamins and minerals, is easy-to-go, and boosts your energy levels. Actually, banana is a better snack for weight loss, compared to other popular healthy foods, such as breadsticks, crackers, or rice cakes.
Furthermore, banana a good dietary source of chromium, which reduces cravings for fat and enhances weight loss.
Banana is a great night snack
Also, we can eat a banana at night. Banana helps us sleep. It contains tryptophan which is a necessary amino acid for the synthesis of serotonin. Serotonin is a neurotransmitter which plays a key role for good sleep, and relieving anxiety.
Additionally, banana contains melatonin. Melatonin is a hormone that the human body produces when we sleep. It’s vital for good night sleep. So, eating foods with melatonin is beneficial for people who can’t sleep at night.
Finally, banana contains minerals which help muscles to relax, such as magnesium and potassium.
Will I gain weight if I eat a banana at night?
But, can eating a banana late at night make me gain weight? Actually, no. A medium banana has only 105 calories. You gain weight when you eat more calories than those you burn in a day. If you’re in a caloric deficit, you can eat a banana at night and still lose weight.
Moreover, you should prefer unripe bananas for dinner. They’re better for weight loss. They’re low in sugars, but high in resistant starch. So, they don’t affect blood sugar and insulin secretion as much.