11 Amazing Benefits Of The Banana And Milk Diet

The perfect medley of nutrients and minerals to boost your health and immunity

Medically reviewed by Neelanjana Singh, RD
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health
Fact-checked by Sindhu Koganti, BTech (Biotechnology), Certified Health & Nutrition Life Coach  • 

Whether you want to lose fat or gain lean muscle, adding banana and milk to your diet can help. Taking banana with milk has many benefits. The mixture is loaded with potassium, dietary fiber, calcium, and protein. Because it is rich in milk protein content, you should consider consuming banana milk for bone health benefits; and also, banana milkshakes are a great way to keep yourself satiated. Continue reading to know everything about the banana and milk diet.

11 Benefits Of Banana And Milk Diet

Banana’s Benefits 

  1. Bananas are rich in vitamins, dietary fiber, and minerals. It is especially rich in potassium (about 358 mg in one banana), which is vital for the normal functioning of the body (1).
  2. They also contain fiber (2.6 g in one banana) that helps the body get rid of the accumulated toxins (1).
  3. The starch in bananas helps reduce meal size, improve glucose metabolismi  XThe process of the breakdown of carbohydrates in the body into simple sugars – fructose, glucose, and galactose. , and reduce body weight (2).
  4. Above all, bananas are tasty and consuming them is easy.
protip_icon Trivia
Bananas contain no fat, sodium, or cholesterol.

Milk’s Benefits

  1. Milk is a quintessential element of our daily diet. It is rich in calcium and proteins that help strengthen the bones and muscles (3), (4).
  2. Apart from retaining bone strength, calcium also helps in cell signaling, parathyroid hormonei  X A hormone released by parathyroid glands that control calcium levels along with phosphorus and vitamin D levels in the blood. balancing, and regulating protein functions (4).
  3. Full-fat milk helps reduce central obesity (5).
  4. Milk also helps lower blood pressure, regulate insulin production, and scavenge reactive oxygen speciesi  XA type of oxygen-containing unstable molecules that are free radicals and easily react with other molecules in a cell. (ROS) (6).
  5. Milk helps improve metabolic ratei  XThe amount of energy expended in joules, calories, or kilocalories per unit of time by a living being over a specific period of time. (7).

protip_icon Trivia
Milk contains 80% casein and 20% whey protein—and both are high quality proteins containing essential amino acids. Whey protein is especially beneficial for developing and maintaining muscles.

Combined Benefits Of Banana And Milk

  1. Together, bananas and milk provide the body with ample doses of proteins, vitamins, dietary fiber, and minerals.
  2. You may drink a banana milkshake as a post-workout drink. Add slivered almonds and cocoa powder to your banana milkshake for a fiber- and protein-loaded drink.

You may use the banana and milk diet to either gain weight or lose weight. Discussed below is how to follow the banana and milk diet for both.

How The Banana And Milk Diet Aids Weight Gain 

Fit woman consuming a healthy shake made of banana and milk
Image: Shutterstock

To gain weight, you must increase your calorie intake. Bananas and milk provide all the nutrients required to gain weight – protein for building muscle, carbs for energy, and calcium and phosphorus for stronger bones (1), (2), (4).

You also need sunlight for vitamin D synthesis, which helps in the absorption of calcium and phosphorus. The nutrition chart below makes it clear why banana and milk is a good combination for weight gain.

Nutrition1 Ripe Banana1 Cup Whole MilkCombined 
Calories108 Calories149 Calories257 Calories
Protein1.3 g7.69 g8.99 g
Carbs27g11g36g
Dietary Fiber3g03g
Fat0.33 g7.93 g8.26 g
Calcium5 mg276 mg281 mg
Phosphorus22 mg84 mg106 mg

Consume two glasses of banana milkshake twice a day (use one large banana and a cup of whole milk to prepare it). Along with banana milkshake, consume these high-calorie foods to gain weight. Follow a healthy diet chart to build lean muscles and strengthen your bones. Many people consume bananas and Milk for Muscle Building. You may also consult your doctor and consume weight gain supplements.

If the banana and milk diet is good for weight gain, how can it aid weight loss? Find out in the next section.

How The Banana And Milk Diet Promotes Weight Loss

The banana and milk diet for weight loss was developed by Dr. George Harrop in 1934 for people with diabetes. You need to follow this diet for 3 days. You can only consume 2-3 bananas and 2-3 cups of full-fat milk 3 times a day when you are on this diet. You must limit your total calorie intake to 1000 calories per day. Remember, this is a fad diet and is NOT meant for long-term weight loss.

To lose weight, we recommend consuming full-fat milk. Research proves that full-fat milk aids weight loss better than low-fat milk (8). You may have a banana before or after consuming milk or consume a banana milkshake.

Along with banana and milk, consume other protein-rich and fiber-rich foods that will help you shed the fat quickly without making you feel starved. Drink enough water to keep yourself hydrated and flush out toxins.

Here’s a sample banana and milk diet chart:

Banana And Milk Sample Diet Chart For Weight Loss

MEALSWHAT TO EAT
Early Morning (6:00 – 7:30 am)1 cup water with 2 teaspoons fenugreek seeds soaked overnight
Breakfast (7:00 – 8:30 am)1 cup full-fat milk + 1 banana
Mid Morning (10:00 – 11:00 am)1 cup green tea + 2 almonds
Lunch (12:30 – 1:30 pm)1 cup full-fat milk + 1 banana
Evening Snack (4:00 – 4:30 pm)1 cup freshly pressed fruit juice + 1 banana
Dinner (7:00 – 7:30 pm)A small cup of sautéed or grilled veggies + 3 oz grilled fish/ ½ cup sautéed mushrooms + 1 cup warm milk before bed

How This Diet Chart Works

Fenugreek seeds help improve glucose metabolism (9).  Water hydrates your body and reduces toxin build-up (10). Green tea has antioxidant properties that help scavenge the free oxygen radicals and increase thermogenesisi  XDissipation of energy through the production of heat. It is a necessary accompaniment of all metabolic processes in the body. (11), (12). Almonds are rich in healthy fats that help reduce cholesterol (13).

For lunch, have a banana and a cup of milk to keep your calorie count low. Freshly pressed juice will provide your body with vitamins, minerals, and dietary fiber.

If you choose to drink coconut water, it will provide your body with natural electrolytes and keep you hydrated (14).

Have a small cup of sautéed vegetables along with banana and milk for dinner so that you don’t feel hungry soon and give in to your late-night food cravings.

Here are a few more tips to make the banana and milk diet work for you.

Tips To Make The Banana And Milk Diet Work For You

Young woman performing warrior pose at home.
Image: Shutterstock
  • If you want to lose weight with the banana and milk diet, you must also do some light exercises. Do not opt for HIIT or weightlifting as you will be on a very low-calorie diet. You can do yoga and meditation.
  • Avoid refined sugar, aerated drinks, packaged foods and drinks, fried foods, and unhealthy snacks.
  • You can make banana and milk smoothies and add chia seeds, ground flax seeds, nuts, protein powder, cocoa powder, or chocolate syrup (if you want to gain weight).
  • Drink at least 3 liters of water per day.
Young woman drinking pure water from glass in kitchen.
Image: Shutterstock
  • Sleep for 7-8 hours.
Woman peacefully sleeping in bed at night.
Image: Shutterstock
  • Keep the stress away by not worrying too much about your weight.
  • Stop this diet immediately if you feel weak and consult a doctor for further advice.
  • Follow a healthy diet and exercise to maintain weight and stay fit and active.
A healthy woman eating healthy salad with dumbbells and yoga mat beside
Image: Shutterstock

Some Points Of Caution

If you want to use the banana and milk diet to lose weight in an emergency situation, keep these points in mind:

  • Initially, one might feel a bit weak as the calorie intake gets drastically reduced during this diet. The weakness is not very difficult to manage, but if it gets tough, you can consume one proper meal per day.
  • Women should not follow the banana-milk diet when they are menstruating. This diet lacks minerals like iron, zinc, copper, and some vitamins that are quite important during this period. But if it is imperative that you follow the diet during this time, make sure you have some vitamin and mineral supplements.
  • The banana-milk diet plan should not be followed for more than 3 days as some of the vital elements required for the body are missing in it. Following this diet for 3 days can help you lose around 2 kg of body weight. If you want to lose more weight, take a gap of about one week before doing another round of this diet plan.

Also, if you are allergic to milk or banana, do not try this diet. A blogger recounted his harrowing experience of getting itchy ears due to bananas. He writes, “I cannot stand to eat them because every single time I do, they make my ears itch (i).”

Along with these cautionary remarks, take a look at the potential side effects of following this diet in the next section.

Side Effects Of The Banana And Milk Diet

While this diet may lead to rapid weight loss due to its low calorie content, it may cause certain side effects.

Intake of just these two food items may result in a lack of essential nutrients, potentially leading to nutritional deficiencies, like vitamins, fiber, protein, iron, etc. Also, some individuals may experience bloating, gas, and diarrhea when consuming large quantities of bananas and milk (15), (16).

Moreover, the diet’s extreme restriction may not be sustainable in the long run and could lead to regaining lost weight once you resume your regular diet.

Consult with a doctor or a registered dietitian to ensure this diet aligns with your health goals.

Infographic: Bananas And Milk: 7 Reasons To Have Them

If you keep the points suggested above in mind, now you know that there is an ample number of banana and milk diet benefits. You also can adapt the variations of banana and milk diet to your lifestyle to ensure the best possible results. These noticeable outcomes benefit not only your athleticism but also your overall well-being.Check out the infographic below to learn more about the banana milk drink benefits for health.

bananas and milk: 7 reasons to have them (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

Consuming banana with milk benefits your health in numerous ways, and it is an ideal way to gain weight. This combo is a powerful mix of protein, potassium, calcium, fiber, and phosphorus and rich in calories as well. While the protein helps build lean muscle, potassium and phosphorus strengthen your bones. Surprisingly, you can also reduce weight temporarily by following the banana and full-fat milk diet alone for three days. However, it is a fad diet. It is important to do some light exercises, meditation, or yoga while on this weight loss diet and avoid sugary, aerated, and packaged drinks and junk foods. Consult your doctor before going on this diet.

Frequently Asked Questions

Do bananas shrink belly fat?

Melissa Mitri, Registered Dietitian, says, “Bananas often get a bad rap being starchier fruits, but they can support belly fat loss in several ways. They are rich in prebiotic fiber, promoting the friendly gut bacteria linked to a healthier weight. They also can improve insulin sensitivity, provide quick energy for more effective fat-burning workouts, and keep you full thanks to their fiber content. With all of these factors, incorporating bananas into your healthy eating plan can help you meet your flat tummy goals.”

Is it good to eat bananas and milk in the morning?

“In moderation, eating both bananas and milk together in the morning can be part of a healthy breakfast. Bananas are incredibly healthy but are higher in calories than most other fruits and thus should be consumed in moderation. Too much milk can also add up in calories or may cause digestive upset in sensitive people,” says Melissa.

Are 2 bananas and milk a good breakfast?

According to Melissa, “This is a nutritious breakfast for busy days, but it may be too high in carbs and not enough protein for some people. A more nutritious breakfast would be to combine 1 banana, 1 cup of milk, and 2 eggs, to better balance the protein and carbohydrate content.”

Can you eat a banana and drink milk?

Yes, absolutely! There are several benefits of eating bananas with milk. You can consume them separately or combine them to drink a delicious glass of milkshake.

Do bananas and milk increase weight?

Yes, bananas and milk are good for your health. However, if you have lactose intolerancei , avoid consuming milk. It is best to talk to your doctor before going on the banana and milk diet.

Is banana and milk a good combination for health?

Yes, banana and milk are good for your health. However, if you have lactose intolerancei  XWhen your body can not fully digest lactose, a sugar found in milk and milk products, leading to digestive symptoms like bloating. , avoid consuming milk. It is best to talk to your doctor before going on the banana and milk diet.

Can we drink banana shake at night?

It is best to avoid consuming a banana or banana shake at night. You may catch a cold. However, if you are not prone to catching a cold, you may consume banana shake at night.

Are there any side effects of eating banana and milk together?

According to Ayurveda, bananas and milk are incompatible, and consuming them together may affect digestion and aggravate respiratory disorders like sinus, cold, and cough.

Does eating bananas with milk increase height?

Both bananas and milk contain essential nutrients that may promote proper growth and development in children. However, height and growth also depend on genetics and other factors.

Can I eat bananas with milk before workout?

Yes, consuming banana milk for workout benefits is ideal. Banana and milk or banana smoothies are great pre-workout foods, as they are easy to digest and the potassium in bananas prevents muscle cramps.

Are bananas and milk good for hair growth?

Bananas and milk are rich in minerals, vitamins, proteins, and fibers which nourish hair and strengthen the follicles. However, no study shows a correlation between banana milk for hair benefits.

Are bananas and milk good for elderly people?

Yes. The potassium in bananas may help regulate blood pressure, and the calcium in milk may strengthen the bones.

Key Takeaways

  • Milk is a good source of calcium, which helps strengthen bones and regulate protein synthesis.
  • Bananas are rich in vitamins, minerals, and dietary fiber, which help improve glucose metabolism and reduce body weight.
  • Opt for yoga and light exercises during the banana and milk diet to aid in weight loss.
  • Women should avoid the banana and milk diet during their periods as it lacks zinc, copper, and other vital nutrients.
banana with milk benefits

Image: Stable Diffusion/StyleCraze Design Team

Curious about the benefits of the banana and milk diet? Discover the power of this simple combination as it promotes weight loss, boosts energy levels, and provides essential nutrients for your body. Watch now!

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Banana, white, ripe (guineo blanco maduro), United States Department of Agriculture.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/341530/nutrients
  2. Acute Consumption of Resistant Starch Reduces Food Intake but Has No Effect on Appetite Ratings in Healthy Subjects, Nutrients, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537811/
  3. Milk, whole, United States Department of Agriculture.
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/336070/nutrients
  4. Calcium, Micronutrient Information Center, Linus Pauling Institute, Oregon State University.
    https://lpi.oregonstate.edu/mic/minerals/calcium
  5. High dairy fat intake related to less central obesity: A male cohort study with 12 years’ follow-up, Scandinavian Journal of Primary Health Care, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3656401/
  6. Bovine milk in human nutrition – a review, Lipids in Health and Disease, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2039733/
  7. Milk protein for improved metabolic health: a review of the evidence, Nutrition & Metabolism, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703276/
  8. Full-fat dairy may reduce obesity risk, Harvard T.H. Chan School Of Public Health.
    https://www.hsph.harvard.edu/news/hsph-in-the-news/full-fat-dairy-may-reduce-obesity-risk/
  9. Effect of Fenugreek Seeds on Serum Metabolic Factors and Adiponectin Levels in Type 2 Diabetic Patients, International Journal for Vitamin and Nutrition Research, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/26098483
  10. Water, Hydration and Health, Nutrition Reviews, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  11. Antioxidant effects of green tea, Molecular Nutrition & Food Research, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679539/
  12. Phytochemicals in the Control of Human Appetite and Body Weight, Pharmaceuticals, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033978/
  13. Effect of a diet high in monounsaturated fat from almonds on plasma cholesterol and lipoproteins, Journal of the American College of Nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/1315812
  14. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men, Journal of the International Society of Sports Nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3293068/
  15. Bananas as an Energy Source during Exercise: A Metabolomics Approach PLoS One. US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355124/
  16. Diet in irritable bowel syndrome: What to recommend not what to forbid to patients! World Journal of Gastroenterology US National Library of Medicine National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/
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