Are Baked Potatoes Healthy For Weight Loss

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Are Baked Potatoes Healthy


A lot of foods get an unearned reputation for being healthful. Granola, for example, can be packed with excess fat and sugar. The same is true for yogurt. In the 1980s, baked potatoes had a reputation as a trendy diet food. There was only one problem baked potatoes can become secret calorie and sodium bombs once theyre dressed with chili, sour cream, butter, and all sorts of other accouterments. Now, in a time when many people are choosing low- or even no-carb lifestyles, potatoes have a bit of a bad reputation as a high-carb food. This has led to a lot of conflicting information are baked potatoes really healthy?

Are Certain Potatoes Better For Weight Loss

All potatoes are low in calories, making them weight-loss friendly. Although there are slight differences in the amount of fiber, naturally occurring sugar and micronutrient amounts, these differences are not significant enough to impact weight loss, Coufal said. White potatoes are slightly lower in calories but high in fiber. Red potatoes are also low in calories, have slightly less fiber, but contain high amounts of phytochemicals. Sweet potatoes are a bit higher in calories, but high in fiber, and very dense in minerals and antioxidants. At the end of the day, choose whatever type of potato you like best white, yukon gold, red, russet, garnet, Japanese sweet, or purple but be sure to eat the skin, where most of the fiber and micronutrients are found.

Are Mashed Potatoes Healthy

Are mashed potatoes good for you? Are mashed potatoes good carbs? Are mashed sweet potatoes healthy? These are the questions that people mostly ask about eating potatoes. A look into the nutritive value and dietary components of mashed potatoes can give us an idea regarding that.

Mashed potatoes mainly contain carbohydrates and fats. They also contain a small amount of proteins. Aside from these, they contain some minerals like sodium, potassium, vitamins, etc.

The thing is that your cooking method decides how healthy or unhealthy your mashed potatoes are. The dairy ingredients complicate the dish especially if you eat too large servings. Butter and milk or cream not only add calories to mashed potatoes but also contribute saturated fats to this healthy vegetable.

The vitamins and minerals are good for your body. But, the high amounts of carbs and fats mean that you shouldnt take too much. Now, lets take a more in-depth look at the nutritive values of mashed potatoes.

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What Is The Potato Diet

The popular potato diet claims to help you lose up to one pound per day by eating nothing but plain spuds for three to five days.

The concept dates back to 1849 but was made popular again by Tim Steele, who published Potato Hack: Weight Loss Simplified in 2016.

In his book, Steele suggests that potatoes are the best diet pill ever invented. He alleges they strengthen your immune system, improve gut health, and provide plenty of nutrients to keep you energized while losing weight.

Others have taken the diet to new extremes further boosting its popularity.

One example is Penn Jillette, a magician who published Presto!: How I Made Over 100 Pounds Disappear. Jillettes diet consisted of nothing but plain potatoes for the first 2 weeks, during which he dropped 18 pounds .

Though many allege that the diet has helped them lose significant weight, no scientific studies support these claims.


The potato diet is a fad diet that promises rapid weight loss by eating nothing but potatoes for three to five days. These claims have not been scientifically proven.

The potato diet comes with fairly little instruction. Though several variations exist, Tim Steele outlines seven fundamental rules in his book:

In Steeles version of the diet, only white potatoes are allowed. Some options include White Russet, Yukon Gold, and red potatoes.

Other variations of the diet are more lenient.

Baked Potato With Sour Cream: 220 Calories

The Best Baked Potato Recipe (Low Calorie!)

Two tablespoons of sour cream add about 60 calories and chives are nearly zero, making the total calorie count for this baked potato around 224 calories.

A 2 tablespoon serving of sour cream has 5 grams of fat and just under 1 gram each of protein, fiber, and sugar. It also contains about 2% of your recommended daily value of calcium.

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Can Potatoes Help You Lose Weight Here’s What A Nutritionist Says

  • Potatoes are high in fibre as well as resistant starch and can keep one full for longer periods. They also prevent overeating.

Parmita Uniyal

Think of potatoes and delicacies like aloo paratha, french fries, potato chips, aloo tikki and other deep-fried stuff instantly come to your mind. No wonder, we associate potatoes with all things unhealthy. It is probably because of this reason potatoes have gained reputation of being a fattening food over the years and those aiming to lose weight and with diabetes are asked to avoid it at all costs in order to keep health issues at bay. The high carbohydrate content and glycaemic index of potatoes often overshadow its benefits. The truth is potato is not all that bad if eaten in the right way.

How potatoes could turn unhealthy is because of the way we cook it, and not because the vegetable itself is laden with calories. We are so used to eating potatoes deep fried or by adding butter and cream to them that at times we do not explore the possibility of cooking it in a healthier way like baking, boiling, roasting or air frying.

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How potatoes can prevent overeating

In fact, potato is actually packed with nutrients that make it an ideal weight loss food. Dietician Garima Goyal told HT Digital that potatoes are high in fibre as well as resistant starch and can keep one full for longer periods. She says that it could prevent overeating.

Plain Baked Potato: 164 Calories

Before adding any toppings, a baked potato is relatively low in calories. But toppings such as butter, sour cream, and cheese will add flavor as well as more calories and fat.

To monitor your portion size, stick with a medium-sized potato versus a larger one to avoid loading it with more toppings. A smaller-sized potato is also an option as a great low-calorie snack.

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What Youll Find In This Article:

  • How to Bake a Potato
  • Low Calorie Potato Toppings
  • The Best Baked Potato Recipe
  • More Baked Potato Recipes

In the next section Ill show you how to make baked potatoes so they come out perfect every time. Including directions for baked potatoes how long in oven.

The best baked potato recipe is so easy and delicious And with the potato bar toppings, everyone in the family will love this recipe!

Overview Of 20/20 Diet


The basis of the 20/20 diet is the thermic effect of food . As per research, TEF refers to the amount of calories the body requires to digest, absorb, and utilise nutrients from meals.

As per the book, processing power meals takes significant energy . Hence, the body takes in a few calories due to the already calorie burn from consuming these meals.

The diet gets divided into four phases, each of which gradually reintroduces previously limited items. Additionally, it promotes numerous psychological methods to avoid binge eating, like cleaning your teeth whenever hungry. The broad list of dietary limits, psychological suggestions, and regular exercise aids weight loss.

A five-day boost , five-day sustain , twenty-day accomplish , and management are the four primary stages of the 20/20 diet. Furthermore, the diet recommends a minimum of 34 hours of medium intensity and 23 hours of high-intensity activity each week, amounting to 57 hours of exercise every week throughout all the stages.

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Nutrition In A Baked Potato

You may have been told you need to avoid potatoes when you’re trying to lose weight because they’re a “white food” like white bread, pasta and white rice. Many people believe these types of foods are the reason they can’t lose weight, but it’s a little more complex than that.

These so-called bad foods â bread, pasta and rice â are processed foods stripped of their natural fiber and nutrients. Fiber in food helps slow down digestion, which keeps you feeling full longer. Without the fiber, these white foods get digested more quickly, which may leave you feeling hungry again not too long after you eat them.

A baked potato may be white in color, but it hasn’t been processed or stripped of its nutrients. Nutritionally, the baked potato is a rock star compared to those other white foods. One medium baked potato, equal to about 6 ounces, has:

  • 161 calories
  • 24 percent of the DV for copper
  • 11 percent of the DV for magnesium
  • 6 percent of the DV for iron
  • 24 percent of the DV for vitamin C
  • 16 percent of the DV for folate

By comparison, a slice of white bread has 77 calories, 3 grams of protein and less than 1 gram of fiber. The bread is a better source of selenium than the baked potato and has the same amount of folate, but isn’t a significant source of any other nutrient.

Read more:Are Baked Potatoes Healthy?

Addresses Mental Angle Of Eating

The 20/20 diet contains a variety of ideas to assist you in better controlling your dietary habits. With a psychology background, Dr. Phil emphasises the significance of the mental psyche and its role in binge eating and weight gain.

His book delves into the psychology of appetite and eating habits, including emotional eating and social factors that impact peoples dietary behaviours.

These suggestions can assist you in properly understanding the cause behind your food choices and using various techniques to promote healthy eating habits.

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What About Sweet Potatoes Red Potatoes And Purple Potatoes Are They Healthy Too

Yes, yes, and yes. Now youre getting it! Now your tater hatred is subsiding!

Theres a veritable field of potato varieties out there waiting for your enjoyment. Like white potatoes, sweet, red, and purple potatoes are all good sources of potassium and fiber. They also wont pile on the calories if you’re eating them simply.

And like other colorful foods, the hues signify different disease-fighting antioxidants within the potato. Purple potatoes, for example, contain anthocyanins, an antioxidant that has been linked to cancer cell prevention.

So that adage, Eat the rainbow?

It includes potatoes.

What You Should Know About The Potato Diet

Recipe: Loaded Baked Potato With Black Beans â Health Essentials from ...

The diet helped Andrew Flinders Taylor lose 117 pounds.

Make your food boring and your life interesting. Thats one lesson Andrew Flinders Taylor points out in a Youtube video he posted in December 2016, where he detailed all of the things he learned after eating potatoes for every meal, every single day, for almost a year.

An all-potato diet sounds crazy, but for Taylor, who weighed in at 334 pounds when his experiment began, it led to noticeable results. The Australian native dropped 117 pounds after one year of what he calls his Spud Fit Challenge.

Today, Taylor no longer only eats potatoes, but his tater-only diet did help him become a healthier man, he says.

“My Spud Fit Challenge was only ever intended as a short term intervention to treat my own food addiction,” Taylor said in an interview during November 2019. ” My behavior with food mirrored that of an alcoholic with drinking so I decided to get as close as possible to treating it with the same abstinence model: I quit all food except potatoes.”

When that year was over, Taylor says he moved on to a diet that was more well-rounded. “I still include a lot of potatoes, but also plenty of other unprocessed plant foods such as fruits, vegetables, whole grains and legumes,” Taylor says.

Taylor says that he was clinically depressed and anxious before undertaking his all-potato diet, “which is no longer an issue for me,” he says. “My mental health is much better these days.”

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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.

How To Prepare The Potato Diet & Tips

There is no set schedule for meals on the potato diet. Since followers can eat until they are full, main meals like breakfast, lunch, and dinner as well as snacks are allowed. The potato diet is designed to be followed short-term for quick weight loss. Generally, followers of this diet will participate for two to five days in a row, though some follow the diet for up to a week at a time.

The method of preparing the potatoes is just as important as the type of potatoes themselves. Cooking methods that require added fat are not encouraged, such as frying. Stick to cooking methods that do not require added fat, like boiling, steaming, baking, and roasting.

Knowing how many potatoes to eat in a day depends on each individual. Nearly all versions of the potato diet recommend eating until satisfied, so the amount varies per person. A general recommendation is to eat approximately two to five pounds of potatoes per day. It is important to consume enough calories on this diet since it is restrictive and followers may not get enough nutrients if they eat too few calories.

To make the potato diet more balanced and sustainable, include whole plant-based foods like fruits, vegetables, grains, and legumes. These foods are naturally lower in fat while being rich sources of protein, fiber, vitamins, and minerals.

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What Kind Of Potatoes Are Best For Weight Loss

With that in mind, the white potato is the best potato for weight loss, with the red potato not far behind. It is also important to reduce sugar consumption, because we already eat too much. The sugar to fiber ratio is another ratio that can be used to assess the sugar content of your food.

Low Calorie Baked Potato Toppings:

Quick VEGAN Potato Recipe | WEIGHT LOSS WEDNESDAY – Episode: 195
  • Greek Yogurt
  • Chives
  • Cooked and crumbled turkey bacon
  • Sharp cheddar cheese
  • Salsa or hot sauce
  • Jalapeños

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!

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Will Potatoes Lead To Weight Gain

Not unless youre eating a godawful amount of potatoes.

You can track this whole potatoes-will-make you fat myth from the proliferation of the glycemic index. Also known as the GI index, this system assigns a numeric value to foods based upon the speed at which they would affect your blood sugar levels.

If a food has a high GI index value, that food may spike your blood glucose levels. For people suffering from diabetes, spikes in blood glucose levels, and the crash that follows, can be dangerous.

If a food has a low GI index value, that food would release glucose much slower, avoiding the health complications associated with high and low blood glucose levels in diabetics.

Low glycemic foods include fruits, beans, and non-starchy vegetables.

High glycemic foods include white bread, cornflakes, rice crackers, and wait for it white potatoes.

In 2011, The New England Journal of Medicine made things even worse for spuds.

The review concluded this: Foods that contained higher amounts of refined carbohydrates whether these were added or were not added were associated with weight gain in similar ways, and potato products showed the strongest associations with weight gain.

A chart in that study shows that potato chips followed by potatoes or fries had the greatest effect on weight gainmore than meat, butter, and even desserts.

Are Red Potatoes Healthy

As a white food, potatoes are often lumped together with white bread and white pasta, and are considered no-nos when trying to eat healthier. But potatoes are filled with nutrients that promote good health. And red potatoes are particularly healthy because you may be more likely to eat their skins, which are loaded with fiber, B vitamins, iron and potassium.

Red potatoes with the skin are a good source of fiber. One medium baked red potato contains 3 grams of fiber. Fiber in food makes you feel less hungry and might help you eat less. According to a review article published in “Nutrition Reviews,” eating more than 14 grams of fiber for more than two days is associated with a 10 percent decrease in total calorie intake and a 4-pound weight loss over a four-month period. So if you’re trying to lose weight, red potatoes can help, not hurt.

If you need to lower your blood pressure, you might want to consider eating more red potatoes. One medium baked red potato contains 943 milligrams of potassium. Getting more potassium in your diet reduces the effects of sodium and may help lower blood pressure, according to the Dietary Guidelines for Americans 2010. The guidelines also point out that most Americans don’t meet the recommended 4,700 milligrams a day of potassium.

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