How To Cook Potatoes For Weight Lossreading Time: 8 Min
Update: 10-04-2022
A new weight-loss craze has been taking over the diet world and has many willing to test the revelation! Its a starch that allows you to feel heartily satisfied, with abundant flavor, can be prepared in various ways, and benefits your body overall. It is no other than the modest potato. Did you know you can eat potatoes for weight loss?
Yes, youve read correctly.
While many know the potato to be an enemy to weight loss, research is starting to bust that myth. Potatoes as a starch packs carbohydrates, and therefore by extension, calories, which we all try to limit our intake on. It only seems reasonable to want to avoid them in our weight loss efforts. But contrary to popular belief, the potato is quite beneficial. If prepared accordingly and consumed in correct portions, the potato can become your best friend. You should try the potato diet.
The best potatoes for weight loss lies in the preparation to gain the maximum nutrient intake would be boiling, baking, steaming, mashing, and roasting them to minimize the fat and calorie content, compared to the traditional method of frying. If the newer methods are uncharted territory for you, do not fear. We have some sensational best potato recipes for weight loss to share with you that would get you mashing the extra inches away.
Potato Diet Plan 3 Day Sample Menu
Although the potato diet is relatively easy to follow, it may be hard to come up with a meal plan.
Here is a 3-day meal plan you can either follow or take inspiration from:
Day 1
- Breakfast 3 steamed potatoes with a cup of tea/coffee
- Morning Snack 2 boiled potato
- Lunch 2 oven-baked potatoes with skin
- Afternoon Snack 2 boiled potato
- Dinner 3 steamed potatoes
Day 2
- Breakfast 3 boiled potatoes with a cup of tea/coffee
- Morning Snack 2 boiled potato
- Lunch 2 mashed potatoes
- Afternoon Snack 2 raw potatoes
- Dinner 3 oven-baked potatoes with skin
Day 3
- Breakfast oven-baked hash browns with a cup of tea/coffee
- Morning Snack 2 raw potatoes
- Lunch oven-baked fries
- Afternoon Snack 2 boiled potato
- Dinner 3 mashed potatoes
Following this sample menu, you will get around 770 calories a day by eating 12 small-sized potatoes. You can adjust it to your needs by adding or taking out a couple of spuds.
Note that 9 small-sized potatoes have nearly 572 calories. The maximum amount you are allowed to eat while on the potato diet is 1,300 calories .
Dont forget to drink water. At least 1 to 1.5 liters of water a day. That will help you trick the hunger, and also digest the fiber.
Feeling inspired? Have a go at this Here is our in case you want to make your own 7 Day Meal Plan.
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Does Cooked Sweet Potato Weigh More Than Raw
When brought to a boil and then tossed in olive oil and roasted in a 450 degree oven, 100 g of potato weighed 77 g after 15 minutes and 51 g after 30 minutes. In the end the mg/g went from . 71 mg/g raw to 1.39 mg/g roasted. When boiled, the potato got heavier as it absorbed more liquid while it cooked.
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Is Sweet Potato Better Than Rice
The sweet potato scores higher than the rice in fiber, giving you 13 percent of the daily value on a 2,000-calorie diet, while brown rice supplies just 7 percent. Fiber has numerous benefits, including maintaining healthy bowel movements, assisting with weight control and helping to lower cholesterol.
Potato Diet Rules How Does It Work
Potato diet has got a few rules to follow.
Here is what you should keep in mind if you decide to give the potato diet a go:
Rule 1. During the potato diet, you should eat plain potatoes for 3-5 days and the daily limit is 5 pounds. The general rule is that depending on a personal case, dieters can eat 2-5 pounds of spuds a day.
Rule 2. The magic of the potato diet is that potatoes are very low in calories. Two to five pounds of potatoes sound like a lot but it equals to around 530 to 1300 calories. Which is much less than what we usually eat per day. And this is the reason why it is possible to lose up to a pound a day with the potato diet.
Rule 3. The satiety index of potatoes is very high. Potatoes make us feel fuller without providing too many calories. After eating a potato or two, you will feel full for a much longer time. So, you will eat less, which equals fewer calories and weight loss!
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Is The Potato Diet Effective
During his challenge, Taylor ate all kinds of potatoes, including sweet potatoes. To add flavor to his meals, he used a sprinkle of dried herbs or fat-free sweet chili or barbecue sauce. If he made mashed potatoes, he only added oil-free soy milk.
He drank mostly water, with the occasional beer thrown in . Because his diet completely lacked meat, he supplemented with a B12 vitamin.
He also didnt restrict the amount he consumed. Instead, Taylor ate as many potatoes as he needed to satisfy his hunger. For the first month, he didnt work out at all and still dropped 22 pounds, but then he added 90 minutes of exercise to his routine every day.
To be fair, potatoes pack lots of nutritional perks when prepared properly. Theyre a great source of fiber and healthy carbs, which can help keep you feeling full, especially if you boil them, says obesity specialist Spencer Nadolsky, D.O., author of The Fat Loss Prescription. Potatoes are also rich in potassium and vitamin C. And certain kinds, like sweet potatoes, are also loaded with vitamin A.
But is there something special about the spuds that can make the pounds melt away? Not exactly.
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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In 3 Days I Lost 48 Lbs Wowzas
And I know. Weight loss wasnt my main goal.
But did I keep rebound? Hang on, Ill tell you in just a sec.
I thought I would gain weight, since I already have more muscle. If anything, having more muscle will help you on the Potato Diet.
It really depends on how your body metabolizes carbs. And of course, everyone is different.
/5can Potatoes Help Aid Your Weight Loss Journey
Potatoes-can you really do without them in your diet? From mashed to fried, the humble potato is so incredibly versatile, it is almost hard to find anyone who does not like eating potatoes. However, at the same time, it is one food item that earns the most flak among those looking to shed off inches-after all, potatoes aren’t exactly a weight loss aiding vegetable, is it?
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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.
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.
The Truth About Potatoes: Do They Derail Weight Loss
Pity the poor potato. Spuds have gained a bad reputation among certain members of the health community.
Those who stick to the low-carb, high-protein Paleo diet recommend avoiding them entirely and perhaps for good reason. High potato consumption can contribute to weight gain and an increased risk of diabetes and heart disease,accordingtoresearchfromHarvardUniversity. Still, plenty of nutritionists and dietitians argue potatoes can be a fine part of a balanced diet. Certain groups in the health community are even actively pro-potato: High-carb vegans, for example, encourage eating potatoes in abundance, while research from the Canadian Medical Association Journal suggests you can lose weight on a potato-heavy diet.
So, what gives? Heres some of the starchy truth.
NUTRIENT DENSE OR CALORIE BOMB?
Heres the bad news: Potatoes are an energy-dense food choice, says dietitian Cara Harbstreet, the owner of Street Smart Nutrition. That means they often pack more calories than other sources of carbs, like non-starchy veggies or whole grains. Theyre also high in carbohydratesandhigh on the glycemic index, the combination of which can cause your blood sugar and insulin levels to spike, then dive, during digestion. This extreme swing in blood sugar levels may make you feel sluggish or hungry not long after eating, which can then cause you to overeat.
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ANALYZING THE RESEARCH
THE VERDICT
The exception, she says, may be a diabetic population.
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Are Boiled Eggs Good For Weight Loss
Theyre tasty, theyre filling, and theyre good for your health at any age. Here are some examples of the health benefits of hard-boiled eggs. Hard-boiled eggs are an excellent source of lean protein. Theyll fill you up without packing in too many calories, which is helpful if you want to lose weight.
If I Am Trying To Lose Weight Do I Need To Avoid Potatoes
No. Research demonstrates that people can eat potatoes and still lose weight. FACTS There is no evidence that potatoes, when prepared in a healthful manner, impede weight loss.
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How To Use The Potato Diet
You can choose your favorite potato, or use several different types. Plain white russet, red, and Yukon gold are good examples.
For the first 3 to 5 days, eat nothing but cooked, plain potatoes. Remember: you can increase the benefits of resistant starch by cooking, cooling, and reheating the potatoes. Each time you reheat the potatoes, the starch content increases. A simple approach is to cook 3 pounds of potatoes, refrigerate the potatoes overnight, and reheat the potatoes when you are ready to eat the next day.
Each day, your diet will consist of 2-5 pounds of potatoes. There are many different ways to prepare this food. Potatoes can be boiled, baked, mashed, or made into hash browns or baked French fries. If you usually fry potatoes, use an air fryer as a calorie-free alternative. You can use any preparation method you like, as long as it does not require additional ingredients. If you want the most health benefits, do not peel the potatoes. Eat the skins, too. There is plenty of nutrition in potato skins, and dietary fiber is only one example. Approximately half of a potatos fiber content is in its skin.
It is important to note that you SHOULD NOT EAT RAW POTATOES. It may seem like a way to simplify the potato diet, but raw potatoes can be harmful because they contain toxins. There are many ways to prepare potatoes, and preparation takes little time and effort. If for some reason you prefer cold potatoes, make sure to cook them first.
Losing Weight With Baked Potatoes
Filling and rich in nutrients, baked potatoes can make a healthy addition to your weight-loss diet when consumed in moderation as part of your overall plan. The versatility of the baked potato makes it a great addition to any meal. You can dice and saute your leftover baked potatoes with onions, peppers and a touch of olive oil to serve with your morning eggs.
Or instead of your usual sandwich at lunch, top a baked potato with broccoli and a sprinkling of your favorite shredded cheese. And of course, the baked potato makes the perfect side dish for any dinner meal, including rosemary chicken, grilled salmon or London broil.
While the baked potato can easily fit into your weight-loss plan, be careful with your potato toppings. Sour cream, butter and bacon may cancel out any of the benefits you get from your baked potato. Even the cheese on your lunch potato may be a bit much if you’re too heavy handed.
Instead, try eating your potato plain or topping it with low-calorie, nutrient-rich Greek yogurt to replace the sour cream. One tablespoon of nonfat Greek yogurt has 7 calories, 1 gram of protein and no fat, while the same serving of sour cream has 24 calories, 2 grams of fat and less than 1 gram of protein.
And by combining your baked potato with foods that are high in protein or fiber , you slow down digestion, which may reduce your potato’s glycemic effect.
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Raw Potato Vs Boiled Potato
Raw potatoes have a higher amount of nutrient profile than boiled potatoes. However, amylose in raw potato is resistant to digestive enzymes, therefore, raw potato cant be fully digested. The cooking process decreases the resistance and increases digestibility.
You may have heard or seen people eating raw potatoes because they have more nutirion value that eating cooked.
Big mistake.
Because eating raw potatoes will make you sick.
In fact, when potatoes were introduced in Europe for the first time in the sixteenth century, theyre called the devils apples because people were getting sick.
Humans simply dont have enzymes that allow us to eat raw potatoes .
So back then, they didnt know what to do with potatoes, until they started cooking them.
During the cooking process, the starch is being gelatinized, which increases its solubility. This means your body can digest it easily.
How Long Is The Potato Diet
The potato diet is very versatile. Your diet duration will depend on how much you love potatoes and how much weight you want to lose.
Short-term potato diet:
The short-term potato diet, otherwise known as the potato hack is eating only spuds for 3-5 days.
Some people implement this hack to lose a bit of weight after big holidays or/ and get that flat belly for a special occasion.
Doing this every once in a while is certainly easier than keeping up with a complicated diet for a longer time.
Long-term potato diet:
The long-term potato diet is practiced by people who want to experience major weight loss.
In this case, the potato only eating plan goes on not for days but months. Some people go so far as to follow this diet for up to a year!
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Are Potatoes Healthier 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.
You Can Have Permanent Weight Loss With The Potato Diet Hack
Fast weight loss diets can have another disadvantage. Rapid weight loss can occur, but it may not be permanent. There are two reasons for this drawback. If you are on a very-low-calorie diet, your body can start to adapt. It can start to burn fewer calories, and develop a slower metabolism. Some studies show this issue can persist for years after the diet is over.
The second reason covers eating habits. People often develop a pattern of yo-yo dieting after losing weight on a very-low-calorie diet. If the diet is too restrictive, it is tempting to revert to old eating habits, and weight is regained.
This does not mean you cannot keep the weight off after the potato diet hack. There are some steps you can take to maintain your ideal weight. You can look at the diet as an opportunity to learn healthier eating habits.
Not everyone who succeeds with the potato diet hack takes the approach of eating nothing but plain potatoes for a full month. Depending on your weight loss goals, your general health, and your personal preferences, you may want to consider variations.
Look at the 3-5 day potatoes-only diet as a way to jumpstart your weight loss plan. After you have reached this initial goal, modify your diet to include potato-based recipes. You can find a nice assortment of recipes that are designed for the potato diet. Some examples include potato soup, potato puffs, and potato lasagna.
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