I have successfully lost 68 pounds and found that a glass of pure milk and a banana before bedtime can cause weight loss quickly!

Can drinking milk and bananas before bedtime really help with weight loss? This combination has been particularly popular in the weight loss circle recently, and it is said that someone has successfully lost 68 pounds with it. But the truth may not be what you think. Let's break down the underlying logic of this internet celebrity weight loss method.

1. Metabolic principle of milk banana combination

1. Tryptophan sleep aid mechanism

Tryptophan in milk is a precursor substance for synthesizing melatonin, and when combined with carbohydrates in bananas, it can indeed help improve sleep quality. High quality sleep is crucial for weight loss, as the secretion of growth hormone during deep sleep is three times higher than during the day.

2. Potassium eliminates edema

Each 100g banana contains 358mg potassium, which can neutralize water and sodium retention caused by modern people's high sodium diet. This is the main reason why many people find themselves "losing weight" when they weigh themselves, as they actually lose water rather than fat.

3. Protein prolongs satiety

A cup of 250ml milk contains about 8 grams of high-quality protein, which can form a protective film in the stomach and delay gastric emptying. However, it should be noted that lactose intolerant individuals may experience bloating, which can affect their sleep quality.

Two and Three Potential Risks to Pay Attention to

1. Calorie Trap

One banana and one cup of whole milk have about 230 calories, equivalent to half a bowl of rice. If dinner is eaten as usual, this additional meal will actually result in calorie surplus.

2. Blood sugar fluctuations

Bananas have a GI value of 52, and ripe bananas have a higher GI value. For patients with diabetes or insulin resistance, eating before bed may affect the fasting blood glucose of the next day.

3. Digestive burden

Some people may experience increased gastric acid secretion and reflux by consuming dairy products before bedtime. Weak gastrointestinal function may cause early satiety and affect breakfast appetite.

3. More scientific improvement plan

1. Adjust the consumption time

It is recommended to put it as a dessert one hour after dinner to give sufficient digestion time. Or consume within 30 minutes after exercise to help with muscle repair.

2. Optimal ingredient combination

Use low-fat milk, half a banana, and 5 almonds, with calories controlled within 150 calories. The dietary fiber of almonds can smooth out the rise of blood sugar.

3. Combined with light exercise

After consumption, doing 10 minutes of wall squatting or leg stretching can accelerate the conversion of glucose to muscle glycogen and reduce the chance of fat synthesis.

4. These populations should be cautious

1. Kidney disease patients

The high potassium characteristics of bananas may increase the metabolic burden on the kidneys, and daily potassium intake should follow medical advice.

2. During the fat loss plateau period [SEP], when the body fat percentage is below 22%, nighttime carbohydrate intake can easily turn into fat accumulation.

3. Polycystic ovary syndrome

is a common condition among individuals with insulin resistance, and consuming fruits at night may exacerbate metabolic disorders.

Remember that no single food can be divine The combination of milk and banana is more like a sleep optimization plan for weight loss. To achieve healthy weight loss, the key is to create a reasonable calorie deficit. Include this' bedtime dessert 'in your daily diet plan, combined with moderate exercise, to ensure that the weight loss effect continues to be visible.