4 Banana Smoothies to Fight Fluid Retention and Lose Weight
Banana smoothies can be a good supplement to your diet if you want to lose weight. They’re delicious and help quench your appetite, thus avoiding anxiety between meals that may make you binge on sweets and industrial products.
For many years, people believed that they shouldn’t consume it if they wanted to lose weight, since it was considered to be very rich in starch, sugars and, therefore, calories. However, science has shown that there’s no need to worry.
All fruits are good diet supplements and the World Health Organization (WHO) recommends consuming several pieces a day in order to take advantage of all their contributions, as they’re very beneficial for your health.
Banana won’t make you gain weight
Banana is a tropical fruit characterized by its yellow peel and starchy, sugary pulp. Because it contains more calories than other fruits, for years, it had the reputation for causing weight gain.
Due to this false belief, thousands of people around the world deprived themselves of eating delicious bananas. However, over time, the myth was debunked, and many experts discovered all its health benefits.
In fact, as it’s one of the foods that contains the most potassium and natural sugars, it promotes the elimination of retained fluid and increases your energy expenditure. In addition, it also provides tryptophan.
The most interesting part of all is that it’s a very versatile fruit that you can mix with other ingredients to make delicious recipes.
Today, we want to share four great recipes for banana smoothies with you so, you can take advantage of all their benefits.
You should also read: How to Make a Satiating Banana Oat Smoothie
4 banana smoothies to lose weight
You can consume the following recipes in the morning, as part of breakfast or a snack. Some people drink them before starting their exercise routine to get all the energy they need to get going with enthusiasm.
1. Banana almond smoothie
- 1 banana
- 10 almonds
- 1 cup of sugar-free soy milk (200 ml)
- Slice the bananas, crush the almonds, and add them to your blender along with the soy milk.
- Blend for a minute or two until you get a smooth texture.
- Serve and drink.
You might like: Almond Banana Bread Recipe
2. Banana 0orange smoothie
- 1 banana
- 172 cup of vegetable milk (250 ml)
- 1 cup of instant oatmeal (250 ml)
- 1 cup of orange juice (250 ml)
- Slice the banana, squeeze the orange juice, and mix all ingredients in the blender for a few minutes.
- Once the texture is smooth, drink it without straining.
3. Banana ginger smoothie
- 1 banana
- 1 apple
- The juice from 1 grapefruit
- 10 fresh blueberries
- 1 cup of water (200 ml)
- 1 teaspoon of ginger (5 g)
- 2 tablespoons of honey (25 g)
- Wash the blueberries, extract the grapefruit juice, and slice the banana.
- Put everything in the blender, including the apple (with its peel), the honey, and ginger.
- Blend everything for a couple of minutes or until you obtain a smooth liquid.
- Serve and drink.
4. Banana peanut butter smoothie
- 1 banana
- Ice cubes
- 1/2 cup of vegetable milk, to taste (125 ml)
- 1/4 cup of low-fat peanut butter (56 g)
- Place all ingredients in blender and mix at high speed.
- Once you obtain a creamy texture, drink it.
- You can also opt to add protein powder or vitamin supplements.
Discover: Three Ways to Make Vegan Smoothies
As you’ve seen, there are many banana smoothies you can add to your diet. They’re very easy to make and they also taste delicious.
Try to make your own recipes and enjoy the benefits of bananas, one of the most recommended fruits to control food cravings.
Remember that we don’t recommend substituting main meals for smoothies. In any case, check with your nutritionist first.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Osterberg, K. L., Pallardy, S. E., Johnson, R. J., & Horswill, C. A. (2010). Carbohydrate exerts a mild influence on fluid retention following exercise-induced dehydration. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.91275.2008
- Chaney, E., & Shaw, A. (2010). Pathophysiology of Fluid Retention in Heart Failure. In Fluid Overload. https://doi.org/10.1002/9783805594172.ch6.
- Fu J, Wang Y, et al. Effects of banana resistant starch on the biochemical indexes and intestinal flora of obese rats induced by a hog-fat diet and their correlation analysis. Frontiers on Bioengineering and Biotechnology. Enero 2021. 9:575724.
- Mayo Clinic. Dietary fiber: essential for a healthy diet. Junio 2021.
- Mansour M, Ni Y-M, et al. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. Octubre 2012. 61 (10): 1347-1352.
- National Institutes of Health. Office of Dietary Supplements. Potassium. Junio 2022.
- Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition. https://doi.org/10.1016/j.nut.2004.08.018