Are Bananas Good for Weight Loss? Bananas contain fiber and resistant starch, which support weight loss. They’re also a nutritious, low- energy- density food, which is good for dropping pounds. And they don't live up to their once bad reputation of being a diet- wrecking fruit to avoid. But whether they’re good for weight loss comes down to calories. You should set your daily calorie goal to ensure healthy weight loss and must include the calories from bananas as part of your total daily intake. While bananas contain a moderate number of calories that can work well within a diet plan, to create a plan, you first need a daily calorie goal. If you’re unsure how many calories you consume, keep track of everything you eat and drink for a few days and tally the total calories. The best way to lose weight and keep it off is to drop just 1 to 2 pounds a week, reports the Centers for Disease Control and Prevention. To determine a calorie goal that achieves weight loss at that rate, reduce your daily caloric intake by 5. Now you can plan to work bananas into your menu. A large, 8- inch banana has 1. A banana supplies the perfect number of calories for a snack, but also has enough calories to ruin a diet if you meet your daily calorie goal, and then randomly add the banana. While bananas provide a range of nutrients, they are excellent sources of potassium and vitamin B- 6, and have around 1. RDA for a nutrient you might not expect - - vitamin C. The resistant starch and fiber that bananas contain not only support weight loss, but also aid in digestive health. A large banana has about 4 grams of dietary fiber, which makes it a good source based on the recommended intake established by the Institute of Medicine: 2. Fiber plays an important role in weight loss because it slows digestion, which helps you feel full and keeps blood sugar balanced. Avoiding spikes in blood sugar makes it more likely that your body will burn fat for energy, according to an article in The Journal of Nutrition. Most starch in food is a complex carbohydrate that provides glucose for energy, but some foods contain a different type of carb called resistant starch. Resistant starch is incompletely digested and is instead, fermented in the colon. Fewer calories are produced for each gram of resistant starch than for each gram of other carbohydrates. Green bananas are one of the top sources, with 8. The amount goes down as they ripen, so a small ripe banana has 2 to 5 grams, reports Food Australia. Studies suggest that resistant starch may stimulate the breakdown of stored fat, but more research is needed to prove its effectiveness, according to Critical Reviews in Food Science and Nutrition. At the very least, eating a green banana instead of the same size ripe banana means you probably absorb fewer calories because the green one has more resistant starch. For many years, bananas had the reputation of being bad for weight loss because they had more carbohydrates than other fruits. It’s true that most fruits have less carbs, but a large apple has about the same number as a large banana. The carbs in bananas also range from 2. And remember that some of the carbs in a banana are resistant starch, which other fruits don't contain. Beyond the amount of carbs, the important factor is the impact they have on blood sugar. Carbs consisting of simple sugar without fiber or starch cause an increase in blood sugar, which is bad for weight loss for two reasons: First, if you don’t need the sugar for energy, it’s stored as fat. Additionally, the insulin that’s released when blood sugar spikes sends signals that stop fat already in storage from breaking down. The glycemic index rating indicates the effect of carbs on blood sugar. The glycemic score of bananas depends on how ripe they are, but on average, they have a score of around 5. American Journal of Clinical Nutrition. This keeps them in the low- glycemic range, meaning they have a small impact. However, it's close to the moderate range, which begins at 5. Energy density is a term used to describe the number of calories per gram of food, reports the Centers for Disease Control and Prevention. Low- energy- density foods provide more food with fewer calories, primarily because they have extra bulk from calorie- free water and fiber. The benefit of low- energy- dense foods is that you can eat more food while keeping calories down, promoting weight loss. It also means that you don’t have to feel hungry while you’re dieting. In addition to their fiber content, bananas are 7. As you might guess, most fresh fruits and vegetables work well in a weight- loss diet because they're low in energy density. 15 Terrible Snacks For Weight Loss. Is Banana A Weight Gain Or A Weight Loss Fruit? Bananas have weight loss properties. A single banana has 108 calories. Antidepressants do cause weight gain: study. Thursday, June 12, 2014, 1:50 PM. Weight loss is a side effect that may potentially occur with the use of Prozac. Although the actual link between Prozac and weight loss is unclear, it is believed. Antidepressants and weight gain: What causes it? Weight gain is a possible side effect of nearly all antidepressants. However, each person responds to antidepressants differently. Some people gain weight when taking a certain antidepressant, while others don't. Generally speaking, some antidepressants seem more likely to cause weight gain than others. These include: Certain tricyclic antidepressants, such as amitriptyline, imipramine (Tofranil) and doxepin. Certain monoamine oxidase inhibitors (MAOIs), such as phenelzine (Nardil)Paroxetine (Paxil, Pexeva), a selective serotonin reuptake inhibitor (SSRI)Mirtazapine (Remeron), which is an atypical antidepressant — medication that doesn't fit neatly into another antidepressant category. While some people gain weight after starting an antidepressant, the antidepressant isn't always a direct cause. Many factors can contribute to weight gain during antidepressant therapy. For example: Overeating or inactivity as a result of depression can cause weight gain. Some people lose weight as part of their depression. In turn, an improved appetite associated with improved mood may result in increased weight. Adults generally tend to gain weight as they age, regardless of the medications they take. If you gain weight after starting an antidepressant, discuss the medication's benefits and side effects with your doctor. If the benefits outweigh the side effect of weight gain, consider managing your weight by eating healthier and getting more physical activity while enjoying an improved mood due to the medication. You can also ask your doctor if adjusting the dose or switching medications might be helpful — but again, be sure to discuss the pros and cons before making such a decision. Nov. 0. 3, 2. 01. Uguz F, et al. Weight gain and associated factors in patients using newer antidepressant drugs. General Hospital Psychiatry. Blumenthal SR, et al. An electronic health records study of long- term weight gain following antidepressant use. Ciechanowski P. Unipolar major depression in adults: Choosing initial treatment. Imayama I, et al. Weight and metabolic effects of dietary weight loss and exercise interventions in postmenopausal antidepressant medication users and non- users: A randomized controlled trial. Bostwick JM. A generalist's guide to treating patients with depression with an emphasis on using side effects to tailor antidepressant therapy. Mayo Clinic Proceedings. Dent R, et al. Changes in body weight and psychotropic drugs: A systematic synthesis of the literature. Preventing weight gain. Centers for Disease Control and Prevention. Krieger CA (expert opinion). Mayo Clinic, Rochester, Minn. See more Expert Answers.
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