+ Healthy Potato Recipes And Ways To Eat Potatoes To Lose Weight
Here is a huge list of delicious ways to prepare potatoes in a healthy way that leads to shedding pounds.
The Science On Potatoes And Weight
When it comes to weight loss, potatoes have been vilified, and for no good reason. Theres no compelling evidence that, when prepared in a healthy way, potatoes hamper your weight-loss goals. And there are some studies that show the opposite.
A 2014 study published in the Journal of the American College of Nutrition compared weight loss in a group of people following a reduced-calorie diet with or without potatoes and found that the potato did not cause weight gain in fact, the people who ate potatoes daily were still able to lose weight.
A more recent paper, published in the American Journal of Clinical Nutrition in August 2016, included a systematic review of 13 different studies on the effect potatoes have on weight as well as some chronic diseases. The researchers determined that theres not enough evidence to suggest that eating potatoes leads to weight gain.
What they found is that french fries, specifically, may be associated with increased risks of obesity along with type 2 diabetes, highlighting that when it comes to managing our weight and health, the way in which we eat potatoes matters greatly.
What does this all mean? Potatoes can be part of a healthy weight-loss diet, as long as youre approaching them the right way. Here are four mistakes to avoid when it comes to enjoying potatoes on your weight-loss journey.
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Youre Likely To Gain Back The Weight
When following a very-low-calorie diet such as the potato diet your body may adapt by slowing down its metabolism and burning fewer calories .
Studies suggest that this slowdown may persist for many years even long after ending a calorie-restricted diet .
This is called adaptive thermogenesis and can make maintaining weight loss extremely difficult long term. In fact, its a major reason why researchers estimate that over 80% of dieters return to their previous weight over time .
Since its extremely restrictive, the potato diet may lead to unhealthy relationships with food, muscle loss, nutrient deficiencies, and weight regain over time.
Though potatoes are the only food allowed on the potato diet, they can be prepared in several different ways, including:
- baked potatoes
- oven-baked, oil-free home fries
- oven-baked, oil-free French fries
Salt is the only seasoning permitted on the most basic version of the diet. However, other variations allow spices and fat-free condiments.
Additionally, some dieters use chicken or vegetable broth to make mashed potatoes or mash the potatoes plain.
For beverages, youre advised to stick to water, plain tea, and black coffee
Plain, white potatoes are permitted on the potato diet and can be prepared in many different ways. Stick to water, plain tea, and black coffee when youre thirsty.
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Adding Other Whole Foods
In the weeks and months that followed, he added to his potato diet other minimally-processed, plant-based meals such as salads and bean stews. Rarely did he eat animal foods like meat and cheese.
He never struggled with gnawing hunger. He never restricted portion sizes. He never bothered with counting calories. He always felt full and satisfied.
And the pounds kept disappearing.
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Low Calorie Baked Potato Toppings:
- Greek Yogurt
- Cooked and crumbled turkey bacon
- Sharp cheddar cheese
- Salsa or hot sauce
All of these low calorie potato bar toppings will help you stay on diet. You will see I included cheese But I recommend sharp cheese, the flavor is stronger so you wont need as much!
The best baked potato recipe is below. Ive included how to cook a baked potato, the best baked potato toppings and even baked potato calories!
Potatoes Do Not Provide Enough Protein To Build Muscle
To build muscle, the most important factor is consuming enough protein so your body has what it needs for your muscles to repair and recover post-workout.
Research indicates that a protein intake of 2.4g per kg of body weight should be consumed to build muscle. For example, this means a 200lb individual would require approximately 206g of protein per day.
Potatoes only contain 4g of protein per 250g, meaning it is not a significant source. Protein would need to be consumed from other sources throughout the day to offset this low protein food.
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Potatoes Provide Potassium To Ensure Optimal Muscle Performance
Potassium is a mineral that is critical for muscle function. If you have low potassium, you will find you have muscle weakness and cramping. As you can imagine, for bodybuilders to get the most out of each gym session, they must have plenty of potassium.
Its also critical for bodybuilders to get potassium consistently as potassium is lost through sweat. This means that every time you have a sweaty workout or cardio session, you should be ensuring you are consuming potassium-rich food, like potatoes, to replenish your stores and maintain optimal performance during future workouts.
Now you may be wondering, but what about bananas? They are often thought of as the king of potassium but a medium banana contains about of the potassium in a small potato .
As you can see, by incorporating potatoes into your diet regularly, you can ensure you have the potassium your muscles need to function at their best.
Want to learn more about eating bananas for bodybuilding? Check out my article Are Bananas Good or Bad For Bodybuilding?
Baked Potato Recipes And Health Benefits
Since forever, baked potatoes have been one of the most popular side dishes at dinner. Heck, they are even pretty good by themselves. They can be topped with numerous things like butter, sour creme, cheese, bacon, and more. Everyone loves a good baked potato, especially when they are cooked right. We must learn how to make a baked potato so that it turns out to be delicious.
The key to cooking a baked potato is patience. To properly bake a potato will take about one hour to an hour and a half in the oven. While it is possible to use a microwave to speed up the process, the potato will not be as good as it would in the oven for the whole time. The skin will also not be as crispy and nutrients will be lost. For the best-baked potato, it must be cooked fully in the oven. People that like to eat the skin of a baked potato will be disappointed with how it turns out if it is done in the microwave. But, if you need a baked potato fast, then you might have to resort to this. Plan ahead so you can have the tastiest potato possible.
To open a baked potato, cut a small slit over the top and press the ends with your thumb and index finger. This will open up the potato to all the fluffy goodness. Next, simply add any of your favorite toppings and start eating. Ingredients like butter and sour creme make a baked potato taste truly delicious, but any number of toppings can be added based on whatever someone likes.
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Potatoes Provide A Low Fat Carb Source Perfect For Pre
Potatoes are made up almost exclusively of carbs, making them the perfect pre-and post-workout.
Many carb sources also contain fat and protein, so it can be tricky to create a meal option for pre-or post-workout where the ratio of carbs to other macronutrients is quite high.
This means that by including potatoes in your diet pre-and post-workout, you can ensure you are always fueled and able to push your hardest at the gym, continuing to build muscle and increase strength.
Check out other carb sources for bodybuilding: Are Yams Good or Bad For Bodybuilding?
What Are The Potato Diet Rules
Eat only potatoes for every meal. Stick to mashed, baked or boiled ones, no oils and fats allowed, seasonings in moderation. French fries and chips obviously strictly banned. Sweet potatoes arent off-limits, so its your call whether to consume it or not. You can eat the skin. Drink water to quench your thirst. Needless to say, dousing the potatoes in cheese and bacon isnt an option. Youre allowed to eat between 2 and 5 pounds of potatoes per day, so you shouldnt ever have to deal with racking hunger pangs.
Proponents of the Potato diet say you may lose around 12 pounds in a week following those rules.
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Pros Of The Potato Diet
The potato diet may result in short-term weight loss and reduce your fat and sodium intake. However, there are very few health benefits associated with this diet. In general, potatoes are a nutritious food, but they should be consumed as part of a varied diet rich in fruits, other vegetables, whole grains, proteins, and healthy fats.
- May promote weight loss: The potato diet is specifically designed for weight loss. It is effective because it is naturally low in fat and lower in calories. However, the weight loss may not be sustainable since the diet is only followed for a few days at a time.
- Short-term: If you prefer shorter diets for quick results, you may appreciate that the potato diet only lasts for two to five days. While some proponents claim you can lose up to 1 pound per day, this is not a realistic goal.
- May improve digestion: Some people are drawn to the potato diet for both weight-loss and digestive benefits. Potatoes are easy-to-digest foods, making this diet gentle on the gastrointestinal tract. Potatoes are also a rich source of fiber, which keeps food moving along in the digestive system.
- Easy to follow: Mono diets like the potato diet have one advantage over nearly any other dietthey are the most simple to follow. It is easy to understand what is allowed on the diet and what to avoid. People who struggle to follow diets with complicated rules will appreciate the simplicity of the potato diet.
Potato Diet Review: Does It Work For Weight Loss
Healthline Diet Score: 1.08 out of 5
The potato diet or potato hack is a short-term fad diet that promises rapid weight loss.
Though many variations exist, the most basic version claims to help you lose up to one pound a day by eating nothing but plain potatoes.
Its well known that potatoes are a great source of nutrients, but you may wonder whether eating them can help you shed weight.
This article reviews the pros and cons of the potato diet and whether it can help you lose weight.
diet review scorecard
- Nutrition quality: 2.5
- Evidence based: 1.0
BOTTOM LINE: The potato diet lasts three to five days and only allows you to eat plain potatoes. It may help you lose weight but is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.
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Boiled Potatoes For Weight Loss
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Would you like to burn fat & lose weight? If yes, then the intake of Boiled Potatoes for Weight Loss is the right choice. Individuals suffering from overweight must understand what they have to eat and how to control their diet.
In today’s fast-paced living, Individuals turn to unhealthy, instant, processed food, with full of unwanted ingredients and preservatives.
If people are planning to shed some fats and worrying about best diet, then for such individuals Boiled Potatoes for Weight Loss is the precise option. People with overweight are concerned on what they eat and have various queries? Will the food they intake consists of high calories? What is wrong for them, or what is bad for them?
The regular intake of Boiled Potatoes is the simple tip that an individual can use for their weight loss diet. One has to remember that
the food they consume should be enjoyed. Without overindulging or eating too much of a bad or unwanted calorie food which is harmful to health.
Preparing And Cooking Potatoes
The vitamin, mineral, and fiber content of potato is mostly in the skin,so it is best to eat them with the skin left on.
Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife. Use a stainless steel knife instead of carbon steel in order to prevent the metal from reacting with the phytochemicals in the vegetable, as this may cause discoloration.
Jacket potatoes, baked in their skins, are a healthy and simple meal. Serve with salad and topped with tuna, cheese, baked beans, or another favorite. Cooking and eating the skins helps preserve the nutrients.
Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.
To make a healthy potato salad, boil baby new potatoes leave to cool, then add freshly chopped garlic and mint, and olive oil.
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Which Is Worse For Diabetes Rice Or Potatoes
Adults with type 2 diabetes who ate a mixed evening meal with skinless potatoes had a lower overnight blood glucose response compared to a meal with low-GI basmati rice. While the glycemic index can be a useful tool, it cannot be used as the be-all and end-all guide for those attempting to manage their diabetes.25 nov. 2020
Is Potato Better Than Rice
Both rice and potatoes are great thanks to their fat content being less than 1g, which makes them perfect candidates for weight-loss foods. Vitamin-wise, rice is a great source of vitamin B spectrum, while potatoes have gotten their good reputation in vitamin C content as one of the highest amongst vegetables.
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Are Plain Baked Potatoes Good For Weight Loss
On the potato diet, you eat only plain potatoes for three to five days. It’s claimed to aid weight loss, restore gut health, and boost immunity. Though it may help you lose weight, it hasn’t been studied, is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.
Also Know, is it OK to eat a baked potato everyday? Eating one medium-size potato a day can be part of a healthy diet and doesn’t increase cardiometabolic risk the chances of having diabetes, heart disease or stroke as long as the potato is steamed or baked, and prepared without adding too much salt or saturated fat, a study by nutritionists at The Pennsylvania
Also to know is, does baked potato increase weight?
Eating a potato, or any type of carbohydrate rich food, won’t automatically make you fatter. However, if you are watching your weight, enjoy potatoes in moderate quantities and be careful of how you eat them (for example, butter and sour cream are high in fats.
Is rice or potatoes better for weight loss?
Yes, You Can Eat White Rice and Potatoes and Still Lose Weight – Here’s How. In fact, one cup of cooked white rice has fewer calories than one cup of cooked brown rice , and 200 grams of cooked white potatoes have fewer calories than 200 grams of cooked sweet potatoes .
How Can A Skinny Person Gain Weight Fast
Eat five to six smaller meals during the day rather than two or three large meals. Choose nutrient-rich foods. As part of an overall healthy diet, choose whole-grain breads, pastas and cereals fruits and vegetables dairy products lean protein sources and nuts and seeds. Try smoothies and shakes.
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Is Potato Good Or Bad To Eat After Workouts
Similar to before a workout, carbs are also important to consume after a workout. This will help replenish your bodys stored energy that is depleted throughout your workout.
When asked about consuming potatoes after a workout, Brenda Paralta, Registered Dietitian noted that:
After a workout, its an excellent and easy carb to add to a meal. Have it boiled, microwaved, or baked.
In addition to carbs, its also important to include protein post-workout.
Research shows consuming protein within the first two hours post-workout has a significant positive impact on muscle protein synthesis, otherwise known as the process of repairing and rebuilding muscle. This process of repair and recovery is what will lead to strength and muscle growth, a key goal of bodybuilding.
Therefore, potatoes are beneficial to eat post-workout but ensure you are pairing them with a lean protein source for optimal recovery.
Potatoes are on my list of cheap bulking carbs. Check out where it stands among 15 different carb sources