10-Pound Weight Loss in a Week with the Banana Diet Plan

Bananas are a popular fruit that is loved by many for their delicious taste and nutritional benefits. But did you know that bananas can also be used as a key component in a weight loss diet? The banana diet, also known as the morning banana diet, has gained popularity in recent years as a simple and effective way to shed pounds. In this ultimate guide, we will explore everything you need to know about the banana diet, including its benefits, meal plan, and tips for success.

What is the Banana Diet?

The banana diet is a weight loss diet that involves eating a banana for breakfast and following a few simple rules throughout the day. It was created by a Japanese pharmacist, Sumiko Watanabe, and her husband, Hamachi, who lost a significant amount of weight by following this diet. The diet gained popularity in Japan and has since spread to other parts of the world.

Benefits of the Banana Diet

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The banana diet is not just a fad diet, but it has several benefits that make it a sustainable and healthy way to lose weight. Some of the benefits of the banana diet include:

  • Easy to follow: The banana diet is simple and easy to follow, making it a great option for those who struggle with complicated diets or strict meal plans.
  • Affordable: Bananas are a budget-friendly fruit, making this diet accessible to everyone.
  • Nutritious: Bananas are a good source of fiber, vitamins, and minerals, making them a nutritious addition to any diet.
  • Boosts metabolism: Bananas are rich in resistant starch, which can help boost metabolism and aid in weight loss.
  • Improves digestion: The high fiber content in bananas can help improve digestion and regulate bowel movements.
  • Reduces cravings: Bananas are a filling fruit that can help reduce cravings for unhealthy snacks.

The Banana Diet Meal Plan

The banana diet is a simple and flexible diet that can be customized to fit your lifestyle and preferences. The basic meal plan involves eating a banana for breakfast, followed by a balanced lunch and dinner. Here is a breakdown of the banana diet meal plan:

Banana Diet # Day 1


  • Banana shake: 6 bananas mixed, I drink half a liter of water with it.
    The shake is very sweet and creamy and after my euphoria beforehand, the first skepticism arises as to how I’m going to manage to only eat bananas for the next five days.

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My swimming course starts today. After breakfast I drive to Vienna and swim for an hour and a half.


  • After the course I eat 3 bananas in the car.
  • When we get home we have banana ice cream made from 4 bananas. The day before I sliced ​​the bananas and froze them. To make the ice cream, I put the frozen bananas in the blender with a little water. Unfortunately, my blender doesn’t have enough wattage to handle frozen foods well. The water makes it a little easier.

Evening (early, around 5:00 p.m.)

  • Fry 6 bananas in the pan with coconut oil (it wouldn’t have worked without oil), add 3 more mixed bananas as a sauce with cinnamon and cocoa

I have a slight headache starting in the late afternoon. It’s not as easy as just eating bananas. After swimming I was really hungry. You’re happy when you have bananas in the car and can eat them. After the ice cream I was still hungry, the ice cream was of course very cold. I’m still hungry in the evening, but I don’t want to eat any more bananas. I go to sleep with a headache and take two pills in the middle of the night because the pain is very severe. I sweat a lot at night. I still have a slight headache in the morning.

Total bananas: 22

Banana Diet #Day 2

After getting up, the scales show -1.1 kg compared to the previous day.


  • Banana shake: 5 bananas mixed with a dash of water and cinnamon
  • Afterwards I’m still hungry and eat 2 bananas cut into small pieces

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For lunch I buy lettuce, cucumbers, parsley and dill because I just want something other than just bananas. Even the first breakfast the day before was difficult to drink because it was so thick and sweet.

  • Banana wraps – 3 bananas as a wrap with a cucumber and a few leaves of lettuce. There is also a sauce made from 2 bananas. I won’t finish eating the cucumber and sauce until later.
  • Afterwards I eat some banana chips.
    I found the recipe for banana chips. Unfortunately, even after 7 hours in the oven (without hot air), the chips are still “leathery” and not as dry and crunchy as store-bought banana chips.


  • I eat a little more than half the ice cream cake with the sauce from lunch. I got the recipe for the ice cream cake from Robert .
    The ice cream cake tastes very good, but is also very cold. Frozen food is simply not ideal in winter.
  • Afterwards I snack on some banana chips

Like the day before, I go to bed early.

I think about food a lot and get hungry again quickly, which is probably because I don’t eat enough. I have a headache again and feel unhappy and listless.

During a phone call my mother mentions a Cordon Bleu. In the evening I really crave Cordon Bleu or Surschnitzel, both of which I haven’t eaten in a long time. When I watch TV, I notice how much advertising there is for different foods. I like watching King of Queens. What really strikes me today is how often Doug goes to the refrigerator.

Eating is much more than just taking in food. For me it was definitely also a leisure activity (you meet up with friends and go out for breakfast or dinner, I eat when I’m bored), a comforter and a source of well-being (you enjoy the food).

Total bananas: 16.5 + a few banana chips

Banana Diet #Day 3

In the morning the scales show -0.4 kg compared to the previous day.


  • Banana shake: 4 small bananas and more water mixed.
    With more water, the banana shake tastes much better and is easier to drink, it is no longer as thick.
  • Then another banana shake with 3 bananas and water.
    I only have a small blender and I’m afraid that I won’t fit that many bananas with water, so I split it into two shakes.

I feel good. My stomach looks flatter and I feel rather light.


  • Banana shake: 4 bananas with more water

Evening (4:00 p.m.)

  • 5 bananas fried in a pan with coconut oil. Plus a cucumber, lettuce and a few leaves of basil. It tastes good at first, but about halfway through I can no longer see the warm bananas and won’t eat them anymore.
  • I eat 1 banana normally afterwards.

I can’t see bananas anymore!

  • 7:10 p.m.: Banana shake with 3 bananas, lots of water and a pinch of ground vanilla. The highly diluted shake tastes very good, almost not like bananas and I can drink it very well.
  • I eat the cucumber together, not the salad.

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Total bananas: 17.5

Banana Diet #Day 4

In the morning the scales show -0.1 kg compared to the previous day.


  • Banana shake: 3 bananas, lots of water, vanilla, cinnamon
  • Then another shake with 3 bananas and vanilla

My throat is dry. The breakfast with the shakes takes a very long time. I feel like I usually finish breakfast a lot quicker. Of course you can do something else while drinking the shake, but I still feel restricted.


  • 3 bananas normal
  • A few banana chips
  • A little banana ice cream (estimated around 1 banana)

Evening (shortly afterwards, around 5:15 p.m.)

  • Banana shake: 3 bananas, lots of water
  • I eat 2 bananas, a cucumber and arugula until 6 p.m., the shake is still at the table. I feel full quickly and it’s difficult to eat everything. The rocket tastes very intense and spicy, I never remembered it being that spicy. I finally finished the shake at 6:45 p.m.

Total bananas: 15

Banana Diet #Day 5

My weight is unchanged.


  • Banana shake: 4 bananas, lots of water, vanilla.
    It takes me about an hour to make the shake.
  • I eat 4 bananas (two each way) in the car on the way.

My throat is very dry.

Lunch (1:40 p.m.)

  • Banana shake: 3 bananas, vanilla, very little dill, lots of water, plus a cucumber cut into small pieces and served on a plate with dill and parsley. I can’t remember exactly, but I think I hardly ate any dill or parsley.

I feel like I have to eat all the time to meet my calorie needs and I’m often hungry.


  • Banana shake: 4 bananas, vanilla, a little water
  • Since I still have a lot of bananas left, I walk over to my mother (she lives on the same street as me) with my shake to give her the bananas for her work colleague. I’m still hungry as we talk, so I end up eating a very small piece of sausage at her place. She gives me back some food that I brought her off Banana Island. Carrying the groceries takes a toll on my stamina and I eat a big piece of Camembert at home.

I’m really looking forward to tomorrow when I can eat normally again. The joy is very pleasant and I am finally happier again.

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Tips for Success

To get the most out of the banana diet, here are some tips to keep in mind:

  • Choose ripe bananas: Ripe bananas are easier to digest and have a higher concentration of antioxidants, making them a better choice for the banana diet.
  • Eat slowly: Take your time when eating your meals and savor each bite. This will help you feel more satisfied and prevent overeating.
  • Exercise regularly: While the banana diet does not require you to exercise, incorporating physical activity into your routine can help boost weight loss and improve overall health.
  • Listen to your body: Pay attention to your body’s hunger and fullness cues and only eat when you are truly hungry. This will help prevent overeating and promote mindful eating.
  • Be patient: The banana diet is not a quick fix, and it may take some time to see results. Be patient and trust the process.

Frequently Asked Questions

Can I eat other fruits besides bananas?

Yes, you can eat other fruits as part of your meals or as snacks. Just be mindful of portion sizes and choose whole fruits over juices or smoothies.

Can I drink coffee or tea while on the banana diet?

Yes, you can have a cup of coffee or tea with your breakfast, but it is recommended to avoid adding sugar or cream.

Can I follow the banana diet if I have a nut allergy?

Yes, you can still follow the banana diet even if you have a nut allergy. Just be sure to choose other healthy snacks, such as fruit or vegetables, instead of nuts.

Can I lose weight with the banana diet if I don’t exercise?

While exercise is not required for the banana diet, incorporating physical activity into your routine can help boost weight loss and improve overall health.


The banana diet is a simple and effective way to lose weight and improve overall health. By following a few simple rules and incorporating bananas into your breakfast, you can achieve your weight loss goals in a sustainable and healthy way. Remember to listen to your body, stay hydrated, and be patient, and you will see results in no time.

Keep reading: Pineapple Diet: Lose 10 Pounds In 3 Days With This Free Menu Plan!

Share this Banana Diet plan with all your friends so they can keep the pounds off, too.