Is it possible to eat potatoes for weight loss or not? Potatoes for weight loss: which potatoes cause weight gain? Video: is it possible to eat potatoes while losing weight?

The history of cooking knows many cases when this or that product, through the efforts of overly zealous nutritionists, fell into disgrace for many years. And absolutely undeservedly! Thus, tomatoes were considered in some places almost a poisonous plant, “useless” fiber was at one time intensively removed from foods, and potatoes, pasta and bread were declared the number one enemy for a slim figure. And each time it turned out that the gentlemen Experts in Healthy and Proper Nutrition were unforgivably mistaken. So what are the benefits of potatoes, and can they be used in weight loss diets to benefit the body?

The benefits of potatoes for weight loss...

One thing that has received a lot of damage (and continues to do so to this day) from nutritionists is potatoes. A huge number of specialists, when advising their patients to eat more vegetables, do not forget to make the standard clause “except potatoes”. It causes both obesity and constipation... Let's see what we are depriving ourselves of by refusing a vegetable that is “dangerous” for our waistline.

Potatoes contain:

• Minerals - phosphorus, magnesium, sodium, zinc, iron, iodine, cobalt, copper. And we haven’t yet mentioned calcium, which not only has a beneficial effect on the heart, but also prevents the stagnation of excess fluid in the body, thereby relieving us of edema and cellulite!
• Vitamins, especially group B. And in terms of the content of ascorbic acid (vitamin C), even the vaunted grapefruit cannot keep up with the modest tuber.
• Plant protein that guarantees satiety and reduces the likelihood of unplanned trips to the refrigerator.
• Fiber, the benefits of which for weight loss have not been heard only by those who, in principle, have never been interested in this topic.
• Starch. Although it has the property of strengthening the stomach, it has a beneficial effect on digestion in general and is a slow-digesting carbohydrate.
• Water.

With all this, potatoes contain a minimum of fat and very few harmful “fast” carbohydrates. And its calorie content is only 80 kcal per 100 g. For comparison, the favorite of experienced “dieters,” buckwheat, contains three and a half times more, and barley four times more.

...And its harm

But it’s not for nothing that adherents of proper nutrition at one time anathematized potatoes and mercilessly crossed them out of the diet? Yes and no.

• The bad reputation of the root vegetable has been created primarily by our unhealthy eating habits. We fry it with butter (some even with cracklings!), deep-fry it, turn it into puree with a good portion of butter, crunch it with chips with gusto... And even if we bake it, we serve the potatoes with ketchup and other non-dietary sauces. As a result, a harmless 80 kcal in the blink of an eye “swells” to almost 200 for fried potatoes and more than 300 for deep-fried potatoes.
• The abundance of starch in the root vegetable can add folds to our waist if we consume the product too often, in large quantities or in the afternoon, especially for dinner.

So is it possible to lose weight by eating potatoes?

Experience shows that proper consumption of potatoes does not interfere with weight loss. Put aside the frying pan and deep fryer, replacing them with a steamer and grill that do not require the use of oil. Boil and bake potatoes in their skins - by the way, they contain many useful elements. Avoid mayonnaise and other “wrong” condiments. Finally, take the advice of supporters of separate nutrition, who prefer to consume potatoes not as a side dish for meat (animal protein + vegetable protein), but as an independent dish or part of a vegetable salad.

And, of course, try not to overeat. According to nutritionists who are peacefully disposed towards this wonderful vegetable, a person can freely allow himself to eat one serving of properly cooked potatoes every other day, preferably in the first half of the day. And if we are talking about a first course with root vegetables, you can enjoy it at least every day. Naturally, provided that you are not going to consume potato soup in pans.

Calorie table for potato dishes

To ensure we don’t get into trouble, let’s check what the real nutritional value of potatoes prepared in different ways is.

Menu and rules of the potato diet

There are many options for losing excess weight using potatoes. Here, for example, is one of the most effective, but at the same time, alas, monotonous diets...

Nine day diet

Day 1–3:

In the morning, bake 1.5 kg of well-washed but unpeeled potatoes in the oven, divide them into 4-5 servings and eat them at regular intervals throughout the day. Oil, salt and spices are prohibited, but it is allowed to brighten up the taste of the dish with a sprig or two of dill or parsley.

Day 4–6:

Boil the same amount of potatoes in their skins, divide into 5 servings and eat throughout the day. During the first three meals, it is allowed to pour a small amount of olive oil over the prepared tubers or sprinkle with lemon juice.

Day 7–9:

It's time for boiled potatoes. If you wish, turn it into a puree by adding a small piece of butter, a lot of herbs and 2-3 cloves of garlic pressed into the pan.

Have dinner no later than four hours before bed, drink at least 2 liters of clean water every day and as a result you will get clean intestines, no feeling of hunger and a loss of 3, 5, and sometimes 7 kg. True, there is a risk that during this time you will hate potatoes.

Menu for 7 days: with and without kefir

Does your diet seem too boring? Try another, more creative one. True, dinner is not provided on this diet, but every time you have a new dish for breakfast and lunch.

Monday.

• Breakfast: 150–200 g of mashed potatoes with milk, but without salt. If desired, add a sprig of parsley or half a crushed clove of garlic.
• Lunch: A bowl of soup with meat broth (use lean beef) with potato dumplings. A small portion of vegetable salad. No potatoes!

• Breakfast: Potato casserole with vegetables. You can add low-fat milk, but skip the cheese and sour cream.
• Lunch: A bowl of chicken broth and a plate of vegetable salad with potatoes prepared in any of the permitted ways. One hard-boiled egg - cut it and add to the salad.

• Breakfast: 2-3 dumplings with potatoes (you can add a little sour cream).
• Lunch: Rice soup with potatoes, a plate of cucumber and tomato salad.

• Breakfast: A couple of jacket potatoes boiled with garlic and herbs.
• Lunch: Soup based on potatoes and any cereal, cucumber salad, seasoned with a dessert spoon of butter.

• Breakfast: Potato casserole with legumes - peas or beans. Or a couple of small boiled potatoes and, separately, a portion of beans.
• Lunch: Mushroom soup and vegetable salad with pieces of boiled potatoes.

• Breakfast: Vegetable casserole with potatoes again. You can add a small slice of cheese.
• Lunch: Thick mashed potato soup with tomatoes and a salad of fresh tomatoes and herbs.

Sunday.

• Breakfast: Draniki. Since you will be dealing with oil, keep it as little as possible.
• Lunch: Soup with potatoes and chicken, vegetable salad.

Instead of dinner, drink water and herbal teas. But be careful! If you suffer from edema, excess fluid in the evening will make the problem worse.

Another variation of the same diet suggests eating a glass of kefir for dinner, whipped into a cocktail with herbs, garlic and fresh cucumber or a handful of berries. If you do everything right, you will get a digestive tract that works like a clock, your body is cleansed of waste and toxins and, on average, you will lose 5 kg.

Cabbage diet

If you're in a hurry and can't wait to see results, tighten your belt and stick to the potato-cabbage diet for a week. All you will eat daily is:

• potatoes - 4 medium-sized pieces, boiled or baked in their skins;
• cabbage - 500 g fresh, stewed in water or steamed;
• herbal teas without sugar, mineral water without gas, drinking water - in unlimited quantities.

Salt and spices are prohibited, except black pepper and garlic. But you will get rid of at least 7 kilos! True, along with them there is a risk of losing your good mood and well-being, so don’t get too carried away with this diet.

If you are too hungry, give yourself dinner three times a week from a 200-gram piece of boiled fish.

Potato and egg weight loss

When just 1.5–3 kg spoils your life, there is no point in tormenting yourself with a weekly race. Set aside three days to lose weight and spend them on the following diet:

• Breakfast: 200 g of milk, kefir or unsweetened drinking yogurt.
• Lunch: 300 g of boiled potatoes, pureed using a blender, a few spoons of milk and a pinch of black pepper.
• Dinner: salad of a couple of small boiled or baked potatoes, sprinkled with vinegar, hard-boiled egg, black pepper and herbs. A nice bonus - 1 tsp. vegetable oil and a little salt.

Potassium diet

Do you want to lose weight without suffering from a monotonous diet? Easily! Just combine potatoes, cereals and dried fruits in your menu. For example, like this:

• Have breakfast with a portion of buckwheat cooked in milk.
• During lunch, eat a handful of dried apricots and a glass of carrot or any other vegetable juice.
• Have lunch with a bowl of beef broth soup with potatoes and snack on a 150-gram portion of boiled rice.
• A dietary dessert made from an apple baked with a small amount of raisins and 1/2 tsp will allow you to turn your diet into a real celebration of the belly. cinnamon.
• Dinner will consist of a potato cutlet with boiled beef. The piece of meat should be very small, no more than 50 g.

Drink tea without sugar, skim milk, water, herbal infusions and dried fruit compote. It is better not to get carried away with the latter due to the presence of sugar - one glass a day is more than enough.

Or use the most gentle diet option. Twice a day, take half a glass of freshly squeezed potato juice: in the morning 30 minutes before breakfast and at noon, half an hour before lunch. Avoid fatty and fried foods, reduce the amount of salt and sugar in your diet, do not overeat and have something light for dinner. The duration of the diet is 2 weeks. You will lose weight slowly but surely - by 2–3, and with a large initial weight, by 5 kg per week.

Some tips for those who intend to achieve slimness using potatoes:

1. Do not stick to the diet for more than 7-9 days. Due to an unbalanced diet, it has a bad effect on the skin and hair. This will affect older women especially quickly.
2. Take vitamin complexes to at least somehow compensate for the lack of nutrients.
3. The best time for a diet is autumn. Young potatoes contain a maximum of nutrients and a minimum of calories, while the toxic substance corned beef accumulates under the skin of old potatoes.

An example of dietary recipes with a “dangerous” vegetable

Potatoes with tomato sauce

You will need:

• Potato.
• Tomatoes.
• Garlic.
• Parsley.
• Dill.
• Black pepper.

All proportions are arbitrary and depend only on your taste and the number of eaters.

Preparation:

1. Wash the potatoes using a hard dish sponge and boil them in their skins. It is advisable to do without salt.
2. Finely chop the tomatoes.
3. Chop the greens.
4. Chop the garlic.
5. Peel the finished potatoes and cut them into pieces.
6. Mix chopped tomatoes, herbs and garlic, season with pepper and pour the resulting seasoning over the potatoes. Ready!

With pleasant sourness

You will need:

• Potato.
• Sorrel.
• Garlic.
• Olive oil or unsweetened natural yogurt.
• Pepper optional.

The proportions are arbitrary, but if you have not dealt with sorrel before, take it smaller - about 1 small bunch for 3 large potatoes.

Preparation:

1. Peel the root vegetables and boil until tender. If you absolutely don’t like unsalted potatoes, add a little salt, but you can do without it.
2. Grind the sorrel.
3. Pass the garlic through a press.
4. Mix with butter or yogurt.
5. Cut the potatoes into slices and cover with green sauce.

With rosemary in the oven

You will need:

• 4-5 small potatoes.
• Fresh or dried rosemary – ½ tsp.
• Vegetable oil – ½ tbsp. l.
• Black pepper.
• Salt.

Preparation:

1. Mix rosemary, pepper and salt. If you are using a fresh plant, rinse it first, pick the thin “needles” from the stem and chop it.
2. Wash the potatoes well, pat dry with a paper towel and cut into large slices. Place on a baking sheet, sprinkle with seasonings and drizzle with oil.
3. Place the spiced potatoes in an oven preheated to 200 degrees. After 10–15 minutes, turn it off and leave the finished dish behind the closed door for another 10–12 minutes.

Considering the small amount of oil and salt, the recipe can safely be called healthy and dietary, but still try not to eat it for dinner.

Video: Cooking new potatoes

Many of us ask ourselves the following questions: is it possible to lose weight on potatoes, will this vegetable do more harm or good? Myths around this product provoke us, when starting the process of losing weight, to remove potatoes from our diet. This decision is explained by the high calorie content of this product and the presence of starch in it. But this is not just a hearty side dish, but an excellent source of amino acids, pectin, microelements and vitamins B, C and K. If you learn how to properly cook and eat potatoes, they will help speed up the weight loss process and make it much easier.

Calorie content

Potatoes are not such a high-calorie product as many people think; 100 g of fruit contains 76 kcal. This is a simple carbohydrate. Depending on the cooking method, the calorie content of potato dishes per 100 g will differ:

1. The calorie content of boiled and steamed potatoes is 83 calories.
2. The calorie content of fried potatoes is 192 calories.
3. The calorie content of French fries is 340 calories.

Benefit

It’s rare that anyone can imagine their life without potatoes. The peel and pulp underneath are a storehouse of vitamins. The consumption of this vegetable has a positive effect on the human body due to its composition and beneficial properties:

1. The product includes vitamins B, C, K, E, PP.
2. The composition includes potassium, calcium, sodium, iron, magnesium, copper, zinc and selenium.
3. The starchy product stimulates wound healing and has bactericidal properties.
4. For diseases of the throat and oral cavity, it is recommended to use potato juice. This substance has a positive effect on the gastrointestinal tract, helps with constipation, nausea, treats gastritis and ulcers by changing the acidity of the stomach.
5. The vegetable is useful for people with diseases of the cardiovascular system and kidneys.
6. Potato broth is used for arthritis.
7. The boiled fruit is excellent for inhalation for colds.

Harm

Like any other product, if used improperly in the diet, potatoes can be harmful to the human body. During long-term storage, the poison solanine accumulates in potato peels, so before cooking the vegetable, it is necessary to remove a thick layer of peel. Doctors note that when exposed to sunlight, chlorophyll is formed in the vegetable. During heat treatment, the substance is not destroyed and can have a toxic effect on the human body.

Potatoes are classified as foods with a high glycemic index. This property causes an increase in blood sugar, so it is not recommended for people with diabetes to eat the vegetable. Nutritionists recommend completely eliminating fried potatoes and fatty dishes that contain this fruit from your diet. Hydrogenated fats are definitely not beneficial to the human body.

Is it possible to eat potatoes on a diet?

Reasonable doses of boiled and baked potatoes do not harm the figure and are often included in diets. We must remember the following rules for eating potatoes:

1. Do not use potatoes as a side dish for meat.
2. Do not use industrial sauces to season dishes. Replace mayonnaise and ketchup with olive, sunflower oil, kefir or natural yogurt.
3. Don't eat bread with potatoes.
4. It is preferable to eat potatoes when dieting in the first half of the day.
5. Avoid fried potatoes.

How to lose weight on potatoes

In order to get rid of excess weight, it is recommended to eat new potatoes. This nutritious root vegetable will keep you from feeling hungry throughout the day. This method of losing weight will not harm your material well-being and will not force you to stand at the stove for a long time. To get quick results, follow the strict rules of a mono-diet:

1. Dishes must be prepared without adding salt, spices or other seasonings.
2. You need to drink at least 2 liters of liquid. It is preferable to drink still water; you can drink green, black tea, or herbal infusions. All drinks must be without sugar and salt.
3. For the first 3 days, you must exclude all foods from your diet except potatoes.

Diet

If you doubt whether you can eat potatoes while losing weight, try this way of eating. The potato diet for weight loss is recommended for people who are overweight more than 10 kg. This is one of the best dietary systems to combat obesity. Potatoes during a diet should be cooked in a slow cooker, oven or steamer. Before you start losing weight, you need to consult your doctor and develop a daily diet that suits you. The results will depend on the type of diet, but on average you can lose 2 to 4 kg per week.

On jacket potatoes

The diet will allow you to quickly lose 2 kg. You are allowed to consume up to 2 kg of root vegetables per day. Other foods should be excluded. It is necessary to bake potatoes in their jackets without additional seasonings. It is recommended to eat 5 times a day in small palm-sized portions. This diet will not make you feel hungry. Be sure to watch your drinking and support your body with vitamins. A jacket potato diet is appropriate for no longer than five days.

With kefir

Is it possible to lose weight quickly by eating potatoes? Definitely yes. This potato diet for 3 days will help you with this. This diet is suitable for anyone who wants to lose extra pounds. It is better to boil the vegetable; while losing weight, you should not drink anything other than water and kefir. This is a strict diet, so listen to your body; at the first signs of discomfort, you should switch to a more gentle diet. The diet menu looks like this:

1. The first day you can eat 3 potatoes and drink 4 glasses of kefir. You can eat potatoes for breakfast and lunch, and you can drink 3 glasses of kefir for dinner.
2. On the second day, your breakfast will consist of kefir; for lunch and dinner you can eat potatoes, supplementing it with 2 glasses of kefir.
3. On the third day you are allowed to eat 2 potatoes and drink 2 glasses of kefir. For dinner, you should give up vegetables by drinking 1 glass of kefir.

On a baked potato

The weight loss system is designed for 14 days and guarantees a large amount of weight lost. You can eat up to 2 kg of potatoes every day. For the first three days, you can only eat baked vegetables. From the fourth to the tenth day it is allowed to add a little salt and vegetable oil to the diet. It is possible to prepare puree from root vegetables. For the last four days, you need to reduce the amount of potatoes you eat. It is allowed to add herbs, oil, lemon juice, garlic, parsley.

Video

Now that a healthy and fit body is in fashion, more and more people are thinking about whether it is possible to eat potatoes while losing weight, considering them almost the main enemy when losing weight. Myths around potatoes provoke you to remove this product from your diet. But if you look at it more deeply, it will become a faithful assistant in the fight against excess weight.

For some reason, there is an opinion that potatoes, beloved by many, are a high-calorie product. Actually this is not true. The energy value of raw potatoes is only 77 kcal per 100 grams. Much less than cereals and pasta. But the nuances, as always, lie in the details. Let's compare:

• Boiled young potatoes – 65 kcal
• Potatoes fried in oil – 190 kcal
• Potato casserole with minced pork – 254 kcal

We must not forget about. , bananas and are valuable sources of iron, potassium and vitamin C.

Potatoes can be made the basis of the diet. For example, there is the following catering scheme:

• Na – scrambled eggs of two eggs, three or four boiled potatoes and a couple of fresh vegetables
• For the first snack – one banana or orange
• For lunch – borscht or boiled chicken with baked potatoes and green salad
• Second snack: apple
• For dinner - a large bowl of salad, a piece of fish and a couple of small boiled potatoes
• Before bed – half an apple

With this approach, the question of whether you can eat potatoes while losing weight will no longer arise, because the numbers on the scales will speak for themselves.

Conclusion

It is obvious that potatoes can become a reliable assistant for every person who wants to lose weight. Its use will help avoid digestive problems, allow the skin to become more toned and provide vitality and energy.

Fans of potato dishes can safely include it in their weekly diet. But it is worth remembering one golden rule - when losing weight, you need to eat potatoes wisely. You should try to consume it in the first half of the day, and in the evening, lean more on green salads, apples and low-fat protein foods. This approach will allow you to become slimmer in a short time, without sacrificing your favorite dishes.

Today, in developed countries, the proportion of overweight residents is continuously increasing - by about 3% per year. There are many reasons for this, but the two main ones are a decrease in physical activity and a change in diet towards increased consumption of carbohydrates and fats. The answer to this was the emergence of various nutritional systems for weight loss and numerous diets. We will talk about one of them, namely potato. A mono-diet on potatoes can bring not only benefits, but also harm, so you should know what to expect about it and how to use it correctly.

The benefits and harms of potatoes as the basis of a diet

It is necessary to immediately make a reservation that on the network called “potato” you can find at least a dozen different diets. In this article we will look at the mono-diet, that is, the option when only potatoes are allowed, as an exception, supplemented with 2-3 other products in small quantities.

If we consider potatoes as a product for weight loss, we can highlight the following positive aspects:

• quite high content of microelements such as potassium, magnesium, phosphorus and fluorine.
• low calorie content (about 75–80 calories per 100 g).
• some, albeit small, protein content (approximately 2%).

Potato juice (freshly squeezed), taken according to a certain scheme, which we will discuss later, helps to lose weight even with a normal diet. In addition, it has an anti-inflammatory effect and is successfully used in the treatment of certain gastritis, stomach ulcers and liver diseases.

Starchy foods remove fluid from the body. The effect of the potato mono-diet is partly based on this. Another, perhaps most important point is that boiled tubers themselves, even eaten in large quantities, are not a very high-calorie food.

That is, the serving size of potatoes is large, you are full and satisfied, but the caloric content of such food is dietary, reduced.

Now about the sad stuff. The biggest disadvantage of potatoes is their high content of starch and starch-like substances. When they enter the human gastrointestinal tract, they are very quickly broken down into simple sugars, which, in turn, are converted under the influence of insulin:

• into glycogen (energy storage in the liver),
• into fat in fat cells.

This is where the main disadvantage lies. The main part of the starchy substances in potatoes in the absence of physical activity will not only not lead to weight loss, but will also be deposited under the skin.

Table: nutritional composition of boiled jacket potatoes, baked and prepared in other ways

Young potatoes contain less starch and more nutrients, so nutritionists advise including this vegetable in the diet as much as possible during its ripening season.

The potato mono-diet uses the least high-calorie and most healthy option - potatoes, boiled or baked in their skins.

Description of the potato mono-diet

Principles

All ways to lose weight by eating potatoes come down to a number of rules:

• All root vegetable dishes should be without salt, spices, mayonnaise and ketchup, only in their natural form.
• Choose young, medium-sized potatoes.
• If you can no longer look at a vegetable, you can add 1 or more additional products to the diet, for example, a boiled egg, cabbage and tomatoes. Greens are always allowed.
• Allowed drinks:
  • water,
  • mineral still water,
  • green and black unsweetened tea,
  • herbal infusions without sugar and honey.
• Strict diets such as the potato diet lead to the removal of essential vitamins from the body; and to reduce their deficiency you will have to take pharmacy multivitamins.

You should not have acute or chronic diseases; this diet is especially contraindicated for diabetes. Its use during pregnancy and breastfeeding is also excluded.

Like any mono-diet, it causes stress, and the body, in response, tries to compensate for the lack of usual food with an increased appetite after the end of the event. As they say, “the glutton has attacked.” Thus, you need to tune in advance to volitional effort not only during unloading, but also after it.

Such tests, especially seven-day ones, should be repeated no more than once every 3-4 months, and even better, they should be timed to coincide with the summer and early autumn periods, when the content of nutrients in potatoes is maximum.

There are several types of potato diet, but first of all, you should highlight the pros and cons of this nutrition system in order to choose the optimal safety option for your health.

Advantages

1. There is no feeling of hunger during the day: potatoes are very filling and do not allow the body to feel a lack of food.
2. There is a high threshold for improving overall health and strengthening the nervous system.
3. Apathy, fatigue, drowsiness and fever, decreased performance is not observed.
4. The diet is one of the most affordable and low-budget.
5. There are no difficult dishes to prepare. You will never have any difficulties with following your diet, because even in a cafe or restaurant you can ask to make an individually simple dish from this vegetable.
6. The diet, although not varied, is generally healthy, nutritious and tasty.

Flaws

1. The mono-diet on potatoes is very strict and tough; if you follow it, you must include a pharmaceutical complex of vitamins, microelements and minerals in your diet.
2. This method of eating is not suitable for diabetics, pregnant women or breastfeeding women, as it may increase blood sugar.
3. During a potato diet, a person may be bothered by constant thirst, so it is necessary to drink a glass of clean still water before and after eating, preferably 30 minutes later. Despite the fact that you are allowed to drink no more than 2 liters of liquid per day.
4. The lack of variety in your diet is very demotivating.

When is such a diet justified?

To answer this question, you need to understand what goal you are setting for yourself. If you urgently lose 2, 3 or 5 kilograms, say, before a vacation, that’s one thing, here potatoes will help you.

But in order to bring the ratio of muscle, bone and fat tissue to the optimal or, even better, to the ideal indicator, you will have to look for other ways. Moreover, the second task is designed not for three - five - ten days, but for at least 3-4 months, depending on the body type, initial data and several other physiological parameters.

Like any other weight loss system, potato requires prior consultation with a specialist!

Menu options for losing weight on potatoes

Please note that the effect of using all the methods described below is fully manifested a few days after their completion. The body does not rebuild itself instantly; it has a certain inertia. During the time that you limited yourself in food, he got used to a reduced metabolism. And if you immediately start eating as usual, the weight will immediately begin to increase.

Minus 2 kg in three days

1. Breakfast - 1 glass of 1.5% milk.
2. Lunch - 300 g of mashed potatoes with water.
3. Dinner - salad of boiled potatoes (250 g), olive oil (1 tsp) and half an apple.

You can drink still mineral water, green tea, and herbal infusions at least two liters a day.

Minus 3 kg in 3 days

The diet is even more strict; the diet consists exclusively of potatoes; you can eat up to 2 kg per day. The root vegetable should be baked in the oven without oil, salt or seasonings. Consume equal portions 6 times during the day. Don't forget about the mandatory drinking plenty of fluids and a complex of vitamins.

Weight loss is observed in the first half of the term.

Doctors do not recommend staying on such a diet for more than 3–5 days.

Minus 5 kg in 3 days - potato-kefir option

During this diet, you need to drink kefir and eat boiled or baked potatoes without salt, oil or seasonings. Drink only water, low-fat kefir or weak tea without sugar.

First day menu:

1. For breakfast - one boiled unsalted potato, a glass of low-fat kefir.
2. Dinner - two glasses of low-fat kefir.

Second day menu:

1. Breakfast - one glass of kefir.
2. Lunch - two baked potatoes, a cup of green tea without sugar.
3. Dinner - one boiled potato and a glass of milk.

Third day menu:

1. One potato for breakfast.
2. For lunch, two potatoes and a glass of kefir.
3. Dinner - a glass of water.

Lose up to 4 kg in 5 days

This diet is very similar to one of the three-day options. The diet is as follows:

1. Breakfast - a glass of skim milk or 1.5 percent kefir.
2. Lunch - mashed potatoes (300 g), cooked in water without adding oil or salt.
3. Dinner - salad and one boiled potato (250 g), vegetable oil (1 tsp) and 1 boiled egg.
4. Before going to bed - a glass of clean warm water.

Minus 5 kg in 5 days - strict potato or potato-egg diet

Boil or bake 7–8 medium potatoes (0.9–1.2 kg) per day and eat, dividing them into 5–6 meals. The first two servings are without any additives, to the rest you can add a little salt, vegetable oil or lemon juice. If hunger becomes completely unbearable, you can eat 2 boiled eggs and a slice of rye bread a day.

Don't forget to drink plenty of fluids.

Minus 4.5 kg in 7 days - light diet with buckwheat, eggs and cabbage salad

This option is similar to the previous one: 5-6 equal servings of potatoes per day. Nuances:

• salt is completely excluded, but you can diversify the taste by adding dill, parsley, green onions or any other herbs;
• In addition to eggs, you can add cabbage or buckwheat (no more than 100 g per day).

It is better to eat cabbage as a fresh salad with herbs, buckwheat also with herbs and a drop of oil.

Two-week diet to lose 7 kg or more

This type of potato diet is designed for the enormous willpower of someone losing weight and can last from 7 days to two weeks.

Execution order:

• For the first three days, bake the potatoes in the oven without salt, pepper and oil and eat them in equal portions throughout the day.
• From the fourth to the tenth day we eat the same as on the first, but we are allowed to add a little salt and olive oil.
• For the last 4 days, we have been adding herbs, olive oil, pepper to the diet, and vinegar or lemon juice (optional) as a seasoning.

This method of nutrition is very effective, the average result is minus 7–9 kg.

Do not start this diet without consulting a doctor!

The softest and laziest option is the potato juice diet.

This is a gentler weight loss option than the previous ones. To lose 2-3 kg, take raw potato juice at least 2 times a day every day for two weeks.

How to squeeze juice:

1. To make juice, you need potato tubers with “eyes” that contain a supply of living plant enzymes. Potatoes should be clean and firm, without surface defects or green areas. The younger the vegetable, the better its nutritional qualities.
2. Take tubers for squeezing juice together with the skin, it contains a lot of useful substances. If you don’t have a juicer, grate the tubers and squeeze out the juice. Let stand for 15 minutes.
3. The white starchy substance that has settled at the bottom of the glass is not at all good for your figure, so it is advisable to carefully separate it.

How to use:

1. Every morning, drink 100 g of potato juice immediately after you get up and at least 30 minutes before breakfast.
   

   The juice is prepared immediately before consumption; its beneficial properties are very quickly lost over time.

2. If you are very tired of the taste of potato juice, add raw carrot juice, a spoonful of honey or lemon juice for flavor, but under no circumstances add sugar.
3. Drink the same amount of fresh potato juice 30 minutes before lunch.

During 2 weeks of the diet, do not overeat, diversify your diet with fruits and vegetables, and give up salty and sweet foods.

Potato recipes for proper nutrition

Potatoes with garlic and herbs

Potato dishes will help diversify your diet

Take 150 g potatoes, 5 g parsley, 5 g garlic, 1 tbsp. l. vegetable oil. Wash the potatoes, cut into cubes and boil until tender. Drain, place on a plate and sprinkle with finely chopped parsley. Separately serve sauce made from vegetable oil and crushed garlic.

Baked Potatoes with Rosemary

Rosemary is very popular in European cuisine

Ingredients :

• medium-sized potatoes - 10 pieces;
• olive oil (unrefined) – 1 tablespoon;
• coarse salt - one pinch;
• black pepper (freshly ground) – 1–2 pinches;
• dried or fresh rosemary – ½ teaspoon.

Cooking method:

1. Rinse the tubers well under running water, dry, and cut into slices. If the vegetable is not large, then into 4 parts.
2. Mix salt, rosemary and ground pepper. Sprinkle this mixture over the potato slices. Stir and drizzle with oil.
3. Place carefully (skin side down) on a baking sheet or frying pan.
4. Bake for 10 minutes at a temperature of 210–220⁰С.
   

   The mode should be chosen so that the heat comes stronger from above.

5. Reduce temperature to 180⁰С. Leave to cook for another 10–15 minutes.
   

   Ready potato wedges can be easily pierced with a toothpick.

6. Serve the potatoes hot with vegetables.

Potato salad with olives and peppers

You can leave this dish on the menu as an excellent side dish after your diet.

Ingredients:

• 500 g potatoes,
• 70 g pitted olives,
• 150 g sweet salad pepper,
• 1 clove of garlic,
• ½ chili pepper
• for dressing - salt, a bunch of parsley, 3 tsp. sherry vinegar, 2 tbsp. l. olive oil.

Cooking method:

1. Wash the potatoes, boil until soft, drain the water, cut the potatoes in half.
2. Chop the garlic and mix with salt. Add sherry vinegar and ½ crushed chili pepper. Pour in olive oil.
3. Add the resulting sauce to the potatoes, mix, adding chopped sweet peppers, olives and parsley. Serve the salad warm.

Mediterranean salad with potatoes, beans and tomatoes

Take:

• 0.5 kg potatoes,
• 250 g cherry tomatoes,
• 250 g green beans,
• 40 g olives,
• 2 stalks of green onions,
• 2 tbsp. l. wine vinegar,
• 2 tbsp. l. olive oil,
• pepper, salt, herbs.

Cooking method:

1. Wash the potatoes and cook in their skins until soft. When cool, remove the peel and cut.
2. Boil the beans for 10 minutes, when ready, drain in a colander.
3. Cut cherry tomatoes in half.
4. Mix all ingredients. Add chopped green onions and olives.
5. To prepare the dressing, combine olive oil and wine vinegar, salt and pepper.
6. Pour the dressing over the salad and let it brew. Decorate with greens.

Video: how to bake country-style potatoes in the oven

Today I would like to talk about whether potatoes are good for a diet or is it better to stay away from them? I really don’t like the fact that many doctors and nutritionists get it into people’s heads that potatoes are strictly prohibited when losing weight, because has a high glycemic index, which means that it is those same “bad” carbohydrates and should not be eaten at all!

In fact, neither the glycemic index nor the number of calories matters. Eating foods with a low glycemic index does not guarantee that you will lose weight, quite the opposite.

Eating foods with a low glycemic index in the wrong combination can make you gain weight even faster...

Take watermelon for example, it has a high enough glycemic index of 72, but the glycemic load per serving is too low to make you fat. Not to mention, watermelon is an excellent source of fiber, vitamin C (8 mg), vitamin A (569 IU), potassium (112 mg) and lycopene.

There is no reason to avoid foods just because they have a high glycemic index. Of course, a loaf, muffin, cookies, donuts or French fries are fattening. But watermelons, carrots, beets or potatoes are not. It is the quality of the calories you receive that is important, not the quantity.

Potatoes contain healthy carbohydrates. While on a diet, you need to eat it, but properly prepared. There is no question of frying it; fries are also prohibited.

Honestly, French fries are one of the worst things, invented by people, because bathed in fats it is very dangerous to health. Don't eat it or feed it to your children.

However, do not give up boiled potatoes, because... she is very helpful. Contains many vitamins and minerals, the list is truly impressive. A 100-gram serving contains as much as 340 mg of potassium, which improves kidney function and prevents high blood pressure, heart attacks and strokes. It is an excellent source of vitamins C, B5, magnesium and phosphorus. In addition, the peel is a valuable source of fiber. During the season it can be successfully eaten. It is enough to wash the potatoes thoroughly.

Nutritional properties

The following experiment was carried out. A woman ate only boiled potatoes for several weeks and lost weight. This is really possible, because... Potatoes are low in calories and by eating them even 3-4 times a day, 1 serving of 200-300 grams, we will get fewer calories than by eating “normal” food!

5 medium potatoes contain:

• 289 kcal,
• a large dose of fiber (6.4 g),
• only 0.4 g fat,
• 8.1 g protein,
• 72.8 g healthy carbohydrates.

We say YES to boiled potatoes in their jackets and give the green light. We say NO to French fries or fried potatoes where acrylamides appear during frying.

Acrylamides are very dangerous because cause esophageal cancer. They are as dangerous as cigarette smoke, so it is best to avoid them.

This is not about going to extremes. If you eat boiled potatoes from time to time, it certainly will not ruin your diet and attempts to achieve a slim figure.

In any case, you can successfully eat young boiled potatoes with dill and wash it down with a glass of buttermilk.

Omelet recipe with potatoes and dill

• 2 eggs
• 1 tablespoon chopped dill
• 2 medium sized boiled potatoes
• 1 teaspoon coconut oil
• a pinch of salt

Beat the eggs thoroughly in a bowl and add chopped dill. Heat oil in a frying pan and pour in the egg mixture. When the eggs turn slightly yellow, add chopped potatoes and salt. Reduce heat and cover with a lid. Fry for 2 minutes.

The potato diet is a proven way to lose weight. Potatoes have a positive effect on health, incl. on the nervous system, thanks to which it allows you to stay on a diet and interrupt the weight loss crisis.

Despite popular belief, this diet is very effective. 100 grams of boiled potatoes without skin contain very few calories. The protein is not inferior in quality to soy protein. Fiber helps the digestion process. Potatoes contain 75% water. In this regard, the claim that potatoes make you fat is a myth.

But additives to potatoes, such as sauces, meat and fat, are the cause of excess weight. It is also not true that potatoes have no nutritional properties.

Healing properties

Boiled potatoes, due to the content of easily digestible starch, are recommended for people suffering from digestive system diseases. In turn, due to its fiber content, it promotes digestion and helps with constipation and diarrhea. Fiber also lowers blood cholesterol levels, which prevents the development of atherosclerosis.

Potatoes can also be used in prevention hypertension. It contains much more potassium than tomatoes, which are the basis of the diet of people with high blood pressure.

In turn, the nervous system is affected by another microelement that can be found in potatoes - magnesium (20 mg/100 g).

Diet rules. What is it based on?

The potato diet is a 2-week diet for weight loss. While using it, you should eat potato-based dishes 2 times a day.

How to cook potatoes so that they are dietary? The best thing bake in foil or boil(healthier steamed) in uniforms. Thanks to this, more vitamins and mineral components are retained. You should also remember that you need to clean it very gently and not keep it in water for too long. It is better to immediately wash, pour boiling water and cook.

As with any weight loss diet, proper fluid intake in the form of mineral water, green tea or fresh fruit juices is very important. According to the standard, 2 liters of fluid per day is the minimum. 30 minutes of physical activity won't hurt either.

During the potato diet, you can snack between meals, provided that the foods are low-calorie, such as: yogurts and low-fat kefir, fresh fruits and vegetables. You can also afford a small portion of walnuts.

How much weight can you lose?

On a potato diet, you can even lose up to 4 kg within two weeks. The result of the diet is also to cleanse the body of toxins and regulate digestive processes.

Who should not use it?

People struggling with chronic diseases, especially diabetics, should not resort to the potato diet, because... Potatoes increase blood sugar levels. Pregnant and breastfeeding women should also refuse.

Watch also the video about the potato diet: