Yes, it is good to consume bananas for weight gain as they have the perfect amount of calories and carbs along with several other nutrients. One medium sized banana contains about 110 calories and 28g of carbs and ripened bananas contain higher sugar content than unripe ones. Consuming 2 to 3 bananas daily can add extra calories to your diet along with essential nutrients such as calcium, magnesium, potassium, phosphorus, fiber and more. Bananas also considerably help in boosting immunity, aids digestion, elevates mood, improves memory and benefits the overall health of an individual. Continue reading to find an effective answer for Is banana good for weight gain?
Can I eat banana daily for weight gain?
Although there isn’t enough scientific evidence to back whether bananas can help in weight gain or not, consuming fully ripe bananas can increase the daily calorie intake because of their high sugar intake. One can consume 2-3 fully ripe bananas daily to gain weight. Combining bananas with milk and making a milkshake or smoothie out of it can also create calorie surplus resulting in weight gain. To enhance the calorie contents while also adding nutritional richness, you can add chopped bananas into your morning breakfast of cereals and Dalia. Bananas also come with the benefit of fibre, potassium, magnesium, Vitamin B6, A and C which can advance one’s overall health. They can help lower blood sugar levels, support digestive, kidney and heart health and as they are also full of antioxidants, they can reduce oxidative stress and boost the immune system. Thus the answer to your doubt of, can I eat banana for weight gain, is yes.
How to eat Banana for Weight Gain?
There are many ways to consume banana for weight gain such as increasing its count, mixing with other protein or calorie rich foods. The versatility of the food allows one to consume it with several meals throughout the day. Below mentioned are some of the ways to eat banana for weight gain.
1. Increase the number
One can find a positive answer to, is banana good for weight gain by consuming multiple bananas in a day. Consume 3-4 fully ripened bananas throughout the day to gradually increase overall calorie intake without feeling too full. Each banana provides around 100-120 calories along with natural sugars like glucose, fructose, and sucrose which can boost the energy levels and also help in gaining weight.
2. Pair with high calorie foods
Pairing up bananas with high calorie foods such as full fat yoghurt, nuts and seeds, honey, avocados, granola, cottage cheese or peanut butter for weight gain. This will add extra calories and also increase the nutritional value of your whole meal helping you to attain healthy weight gain. The combination of bananas and these foods can add a good balance of macronutrients like protein, carbs and healthy fats ensuring a sustainable weight gain.
3. Pair with protein powder
Pairing bananas with protein powder is an effective strategy for finding the answer for, is banana good for weight gain, as it combines the energy-dense carbohydrates from bananas with the muscle-building benefits of protein. Bananas provide natural sugars and quick-digesting carbs that are ideal for boosting energy levels and replenishing glycogen stores, while protein powder offers a concentrated source of high-quality protein essential for muscle growth and repair.
4. Combine with milk
One cup of whole milk contains about 152 calories and a medium sized banana carries 105 calories and thus combining them together can be effective for healthy and sustainable weight gain. The protein in milk supports muscle growth and repair, while the carbohydrates from bananas provide energy boost. This combination not only helps in adding weight but also ensures the added weight includes lean muscle mass, leading to a healthier body composition. You can also include the recipe into Keto diet to gain weight.
5. Consume for breakfast or dessert
Another way to consume banana for weight gain is to consume it during your morning breakfast with oatmeal or smoothies, adding some dried fruits for extra flavour and calories. Adding the fruit to your dessert bowl of fruit yoghurt or salad can also help in improving overall health and gain sustainable weight.
Best time to eat Banana for Weight Gain
The best time to eat banana for weight gain is as a pre workout or mid morning snack by blending it in the smoothie or milkshake with some protein powder. However, it is not advisable to consume bananas on an empty stomach as it makes it difficult to absorb certain minerals, raise blood sugar levels and disrupt metabolism or digestion. Consuming bananas with high-protein options like milk, yoghurt, or protein powder, or adding them to nut butter, oatmeal, or smoothies, can significantly increase your overall calorie intake and help achieve healthy weight gain.
How do Bananas help with Weight gain
Banana contains the perfect amount of carbohydrates, natural sugars and other essential nutrients, so the answer to can i eat banana for weight gain is yes. The natural sugars like fructose and glucose provide a quick energy boost, while the dietary fiber helps in regulating digestion and promoting better nutrient absorption. Bananas are also rich in potassium, which supports muscle function and helps reduce muscle cramps, making them an ideal food for those looking to build muscle mass. A medium sized banana contains about 100-120 calories and when combined with other ingredients like full-fat yoghurt, honey, nuts and seeds which can substantially increase the calorie intake. Consider Food calorie calculator to keep a tab of your calories which will help you better curate your diet plan for weight gain.
Benefits of Banana for Weight gain
One can consume banana for weight gain as they are an effective source of calories and carbohydrates along with several other nutrients which can boost several aspects of one’s health. Bananas are calorie dense which help in enhancing calorie intake while also boosting energy metabolism. They are also rich in nutrients such as potassium, vitamin C, and vitamin B6 along with its versatility can help mix it with several ingredients such as fruit salads, yoghurt and much more. Below mentioned are some of the benefits of banana for weight gain-
- Calorie dense
- Rich in nutrients
- Contains carbohydrates
- Aids in digestion
- Versatile food
1. Calorie dense
A medium-sized banana contains about 105 calories, primarily from carbohydrates, which can contribute to weight gain when consumed in larger quantities. Bananas also act as a natural sweetness making them a great addition to calorie-rich recipes like smoothies, Banana Shake for weight gain, and desserts, further enhancing their ability to contribute to weight gain when consumed regularly as part of a balanced diet. You can track your calorie intake through a Daily calorie intake calculator.
2. Rich in nutrients
Bananas are packed with essential nutrients like dietary fiber, vitamins such as vitamin B6 and vitamin C), and minerals like potassium and magnesium. This can help in improving digestive, heart and kidney health, lower blood sugar levels, support exercise recovery, reduce oxidative damage and boost immunity.
3. Contains carbohydrates
Bananas are naturally rich in carbohydrates, which play a crucial role in helping with weight gain. Each medium-sized banana contains around 27 grams of carbs, mainly derived from natural sugars like fructose, glucose, and sucrose, as well as dietary fiber. These carbohydrates are a quick and easily digestible source of energy, making bananas ideal for those looking to increase their caloric intake.
4. Aids in digestion
Bananas are rich in fibre which helps in improving digestion and also regulate bowel movements reducing the risk of constipation. They are also rich in inulin, a prebiotic which is a gut-friendly bacteria that helps in improving bacterial metabolism, digestion, immune function, and mental health.
5. Versatile food
The fruit of banana is quite versatile and is easy to include in several other meals throughout the day. They can be easily incorporated into various dishes like smoothies, oatmeal, or consumed on their own as a snack, making them a flexible option for increasing calorie consumption.
Meanwhile, you can also figure out How to gain 5 kg weight in 1 month.
7 Days Banana Diet Plan for Weight Gain
Below mentioned is the 7 days Banana Nutrition diet plan for weight gain that is carefully structured to help one attain sustainable weight gain and also fulfil their overall nutritional requirement. It is important to engage in strength training which will help in growing muscle and also stay hydrated always.
Day 1
Breakfast- Oatmeal with sliced bananas and nuts
Lunch- Rice with dal and a banana
Evening Snack- Banana with peanut butter
Dinner- Chapati with paneer curry and salad
The first day of the banana for weight gain starts with oatmeal and some sliced bananas and nuts, followed by lunch which can include rice with dal alongside banana. You can satiate your evening hunger with some peanut butter and banana and the end with the wholesome delight of chapati with paneer curry and salad on the side.
Day 2
Breakfast- Banana pancakes with honey
Lunch- Quinoa with mixed vegetables and banana
Evening Snack- Banana lassi
Dinner- Rice with fish curry
On the second day, your day can start with banana pancakes and honey. Make Quinoa with mixed vegetables and banana for lunch whereas banana lassi can be reserved for the evening snack. For dinner, make some rice with fish curry.
Day 3
Breakfast- Poha with banana pieces
Lunch- Chapati with chickpea curry and banana
Evening Snack- Banana shake
Dinner- Dosa with coconut chutney and banana
On the third day, poha with banana pieces can be consumed for breakfast whereas some chapati with chickpea curry and bananas can be made for lunch. For evening snacks, you can include banana shake and keep the dinner light with dosa with coconut chutney and banana.
Day 4
Breakfast- Banana smoothie with milk
Lunch- Rice with chicken curry and banana
Evening Snack- Banana with chocolate
Dinner- Chapati with mixed vegetable sabzi
The 4th day of the diet plan should typically start with a banana smoothie with milk. For lunch, resort to rice with chicken curry and banana. A banana with chocolates can be made for snacking and some chapati with mixed vegetable sabzi can make the delicacy for the night.
Day 5
Breakfast- Idli with banana chutney
Lunch- Lentil soup with rice and banana
Evening Snack- Banana with yogurt
Dinner- Paneer tikka with roti and salad
One can make idli with banana chutney for breakfast. A bowl of lentil soup with rice and banana can be consumed for a mid morning meal. Banana with yoghurt is best for the evening cravings. For dinner, make Paneer tikka with roti and salad.
Day 6
Breakfast- Methi thepla with banana
Lunch- Rice with egg curry and banana
Evening Snack- Banana with honey
Dinner- Biryani with raita and banana
For the second last day, make methi thepla with banana for breakfast and some Rice with egg curry and banana for the mid morning meal. Make the evening snack delightful with banana and honey. For dinner, consume biryani with raita and banana.
Day 7
Breakfast- Banana and nut butter on toast
Lunch- Chapati with mutton curry and banana
Evening Snack- Banana chips
Dinner- Rice with dal makhani and salad
On the last day, banana and nut butter on toast can be consumed for breakfast. For lunch, one can have Chapati with mutton curry and banana. The evening snack for the last day could be satiated with banana chips. Keep the dinner delicious and healthy by making rice with dal makhani and salad.
Tips for eating Banana for Weight Gain
One can consume banana by adding it into several other meals such as breakfast, lunch or as an evening snack. It can be included with other protein and calorie rich foods for healthy weight gain. Below mentioned are tips for eating banana for weight gain.
1. Use in baked goods
You can include bananas in baked goods such as muffins, biscuits, cakes and breads to enhance the flavour of their treat and increase their nutritional intake. The added bananas include extra calories which can help achieve healthy and sustainable weight gain.
2. Consume as pre and post workout
The answer to one’s doubt of, can i eat banana to gain weight is yes and it can be achieved by including the fruit in their pre and post workout meals. Bend bananas into your smoothie, protein shake which will help in boosting energy, replenish glycogen stores and support muscle recovery.
3. Eat 2-3 bananas daily
Increasing the number of bananas to 2-3 in a day can also help in promoting the calorie intake due to the presence of natural sugars and carbs. However, it is important to make sure that one is consuming fully ripe bananas.
4. Include in other meals
Bananas can easily be accommodated to other meals such as in morning breakfast with oatmeal and cereals or consumed as mid morning and evening snacks by mixing with some dry fruits or seeds or yoghurt. It can also be included as a side during lunch and dinner. This will help in extracting the nutritional benefit of banana for weight gain and improve overall health.
Expert Review on Is Banana Good for Weight Gain?
Dr. Ayush is a certified dietitian and he suggests the enriching benefits of banana for weight gain and overall health. Bananas contain calories because of natural sugars and carbs which helps in boosting energy levels and also gain healthy and sustainable weight. By increasing the number of bananas to 2-3 daily, one can increase their calorie intake. It is also advisable to mix bananas with high calorie and protein rich foods like nuts and seeds, honey or male syrup, yoghurt, milk or peanut butter which will help in increasing muscle growth and also gain weight. Moreover, bananas also have additional benefits such as lowering blood sugar levels, boosting kidney and heart health, aiding in digestion, boosts immunity and elevates mood.
References
“Effects of Native Banana Starch Supplementation on Body Weight and Insulin Sensitivity in Obese Type 2 Diabetics.” 2010. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898027/.
“Health Benefits of Green Banana Consumption: A Systematic Review.” 2019. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627159/.
“Potential Health Benefits of Banana Phenolic Content during Ripening by Implementing Analytical and In Silico Techniques.” 2023. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962436/.
FAQs
1. Are bananas good for gaining weight?
Yes, bananas are good for gaining weight as they contain carbs and calories. It also acts as a natural sweetener and can be added to smoothies, milkshakes and other baked goods.
2. Does banana with milk increase weight?
Yes, bananas contain about 105 calories and milk contains around 120 calories which can significantly help increase weight.
3. Is eating 2 bananas a day good for weight gain?
While there is no strict evidence to support that, eating 2-3 bananas daily can help in gaining weight because of the presence of carbs and calories.
4. What is the 3 day banana diet?
The diet was formulated in Japan by a preventative health specialist in 2008. It typically involves eating 3-4 bananas at each meal, paired with low-calorie options like yogurt or skim milk, to provide balanced nutrition and energy while following a restricted calorie intake.
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