This post has been updated since it was originally published on April 29, 2021.
Realistically, there is no one food which will magically offer you a flat stomach and the body of your dreams. The only way to create major changes in your body is by making small adjustments to your diet and integrating nutritious foods into your meals which will fuel your day and keep you full in order to manage overeating. However, some foods are better than others at increasing satiety and keeping bloating at bay, making it easier for a flat tummy to shine though when you’re feeling your best. Fruits are naturally packed with vitamins and minerals which are great for weight loss, but there’s one fruit in particular that can have a noticeable effect on your body, improving digestion and helping to reveal your best self.
Bananas
While they often get a bad rap for being high in calories, bananas are actually one of the best fruits to include in your morning routine for healthy weight loss. Packed with fiber and ideal for minimizing bloat, when eaten with breakfast bananas can help to keep you full which is useful for curbing unnecessary snacking throughout the day. Medical News Today reports, “A medium banana contains 3.07 grams (g) of fiber, and the recommended daily intake for adults is 25 g for those on a 2,000-calorie diet. Research shows that there is a link between higher fiber intakes and lower body weights.”
Bananas are also a great source of energy, providing you with fuel in the morning to go about your day without feeling deprived or weak. While some breakfasts that are heavy in refined carbs can leave you lacking in energy shortly after eating, bananas will offer sustained fuel throughout the morning, carrying you to your next meal with ease. “The body takes a long time to digest certain types of fiber, allowing it to regulate food intake better,” explains Medical News Today. Seeing as it takes longer to digest bananas due to their fiber content, eating one each morning will satisfy your cravings longer than a pastry or a sugary bowl of cereal would.
Although bananas do boast a higher sugar content than some other foods, they still provide a multitude of health benefits for weight loss. Charlotte Martin, MS, RDN, CSOWM, CPT tells Men’s Health, “Bananas have an undeserved bad reputation for being too high in sugar, when they’re extremely nutritious. Sure, they are higher in sugar than many other fruits, but the sugar we’re talking about here is natural sugar, not added—like in a candy bar.” If you do find yourself struggling with a sweet tooth in the morning and turning towards sugary meals, try making the swap to bananas to satisfy your sugar intake for the day.
When it comes to crafting your diet to achieve healthy weight loss, it’s important to prioritize fruits and vegetables in every meal in order to provide your body with the necessary nutrients to feel your best. Not only are bananas a great source of fiber to keep you full and eliminate overeating, but they also provide your body with ample energy and healthy sugar so you never feel depleted or deprived after eating a meal. Cut up a banana over a bowl of oatmeal or have one as a snack in between breakfast and lunch in order to create a healthy calorie deficit so you can achieve the weight loss you’ve been working towards
