The potato diet is a dietary plan that promises weight loss by eating potatoes. Packed with nutrients and antioxidants, these vegetables are raved over by many health enthusiasts. For people who wish to shed off a few pounds, the potato diet can help jumpstart a healthy plant-based meal plan.
Maintaining a normal weight is optimal for acquiring a healthier body. Incorporating potato dishes in your daily meals adds fiber and nutrients to your diet. They are very satiating, too! While the potato diet can help you start your health journey, other factors such as consistency in working out and eating other nutritious food all contribute to reaching your goal weight.
Whether you wish to try out or learn more about the potato diet, this guide will help you further understand this short-term diet plan.
What is the Potato Diet?
The potato diet entails consuming potatoes as the main source of nourishment. Potatoes are distinguished for their high fiber content, perfect for people who wish to control sugar levels in their blood. Fiber combats high cholesterol which can cause various illnesses such as heart disease and hypertension. Aside from these benefits, fiber is well-known for making people feel full while taking in fewer fat and calories compared to other food sources. This rapid weight loss routine is usually carried out for just a couple of days, offering a short-term solution for shedding some pounds.
Due to these aspects, many people advocate for the effectiveness of potatoes as a major part of the dietary plan. For them, the potato-only diet works in losing weight quickly and easily compared to other methods. Notably, there are various forms of the potato diet plan that makes it more fit for people’s different lifestyles and dietary needs.
Potato Diet Rules and Technicalities
Like other dietary regimens or weight loss plans, the potato diet also takes on different forms. Due to these, the technicalities concerning the practice evolved over time. Their different food inclusions and longevity entails various effects on a person’s nourishment and health.
What to Eat on the Potato Diet
Initially, the potato diet hack entails a strict rule of eating potatoes every day. No other food other than spuds can be consumed within the duration of the diet regimen. However, newer and more lenient variations of the diet started to develop. Some incorporated potatoes into their high protein foods and vegetarian recipes. Others included potatoes as a major ingredient of their keto diet. Notably, some people made breakthroughs by making the former rapid weight-loss solution into a diet plan that can be maintained and beneficial for a much longer time.
In general, potato diet proprietors make sure that potatoes are the central ingredient of the meals they eat within the diet plan’s duration. When on a potato diet, you shouldn’t eat animal products such as meat and even eggs. Avoiding junk or processed food is highly recommended, as well. This means that although it technically includes french fries and potato chips, their unhealthy cooking method and ingredients make these food exclusions to the dietary plan.
Some examples of potato types that can be included in this weight-loss diet include:
- Russet Potatoes (typically known as the classic potato)
- Japanese Sweet Potatoes
- White Potatoes
- Purple Peruvian Potatoes
- Fingerling Potatoes
- Red Skin Potatoes
- Russian Banana Potatoes
- Jewel Yam Potatoes
- All Blue Potatoes
On another note, consuming less fat, oil, and sugar makes the practice even more effective for weight loss. The potato diet is vegetarian and only considers plant-based recipes. Of course, ensuring that the food sources included in the diet are rich in vitamins and minerals makes the potato diet even more favorable. With these different types and weight-losing aspects, many people feel more enticed to try out this short-term weight loss solution and reap the benefits that it offers.
Scheduled Meal Times
The potato weight loss diet is an impermanent plan that is recommended to last for just around three to five days. This is due to the diet’s low-fat quality that makes it unsustainable for a long time, given that people need this component in their bodies. However, some people did try following the diet routine for around a week or so. Before trying out the potato diet or carrying it out for a longer time, it’s highly recommended that you consult with a doctor or nutritionist first.
Normally, the all potato diet is very lenient when it comes to mealtime schedules. What makes this diet plan even more enticing for people is that they can eat food until they feel completely satiated. This is a distinct feature that makes the potato diet stand out from other weight-loss plans that involve eating much less than they should. Relatively, having three meals in a day is allowed—as long as you follow the diet plan’s food restrictions and recommendations.
Does The Potato Diet Work?
Like with most weight-loss routines, potato diet results vary from one person to another. The effectiveness of the diet plan depends on different factors such as inherent medical conditions and nutritional needs. It offers both benefits and disadvantages that affect people differently. It’s worth noting that science-backed evidence or formal studies are yet to be collected when it comes to this diet plan. While an all-potato diet can help boost your weight-loss journey, it isn’t sustainable and can even be detrimental when prolonged. Indeed, you can acquire a nutritional deficiency or develop various dietary disorders. Again, potato diet results differ on a case-to-case basis and should be done with careful consideration and professional advice.
Although the effectiveness of the potato diet cannot be determined unless personally tried, studying its pros and cons can help you gauge if it is a suitable weight-loss plan for you. Learning about other people’s personal experiences and results can significantly help you further understand the practice, too.
Advantages and Health Benefits
Can Help Induce Weight Loss
One of the apparent benefits of the potato diet is its considerable help in inducing weight loss. The weight loss solution entails eating clean and avoiding unhealthy foods. Taking in fewer calories and fats can significantly help you shed off pounds, as well. Potatoes are easy to break down and digest, making them great for a short-term weight loss plan.
Laidback and Convenient
Compared to other weight loss routines, the potato diet is far more laidback and simple. As it is centralized on potatoes, the main ingredient of these meals is easily accessible. Spuds are versatile which makes them easy to prepare and cook. Moreover, mono-diets such as this potato-only regimen are suitable choices for people who don’t want to experience the hassle of meal planning. Above all, the potato diet can help kickstart your weight-loss journey without needing to skip meals or eat significantly less.
Potatoes serve as a healthy source of vitamins and minerals such as manganese, fiber, potassium, and more. Antioxidants such as phenolic acids and carotenoids can be acquired by eating spuds, as well. These nutrients can improve people’s health and avoid chronic illnesses such as cancer or heart disease. Having an all-potato diet for a couple of days can serve as a great way to detox your body from sugar, fats, and excessive calories.
Disadvantages and Risks
Limited Time and Short-Lived Results
The potato diet hack may be effective for most people, but it does offer limited and short-lived results. It can only be carried out for a couple of days, not exceeding a week. Going back to your usual food routine and not having enough exercise can easily alter the results of this weight-loss solution. If you’re looking for a long-term diet plan, this surely won’t do. Take note that the best way to approach the potato diet is by utilizing it to simply boost your slimming goals. It can help you lose some water weight and detoxify your body from unhealthy or processed foods. After the duration is over, you should then find a more sustainable diet and workout routine that can help you shed off a few pounds and stay healthy for a much longer time.
Unhealthy Diet If Prolonged
The side effects of the potato diet also include negative ones, especially when the regimen is continued further than its recommended duration. Since it is a mono-diet, the potato-only plan cannot be extended for a long time. Consuming just one type of food won’t help in acquiring the essential nutrients that a person needs. More than losing weight and calories, having a balanced diet is far more important in staying healthy. Relying on a potato diet for a long time will surely do more harm than good.
Potato Diet Recipes
Whether you wish to try out the potato diet plan or want to cook healthy potato meals, these recipes will surely come in handy. They are similarly very easy to prepare and are packed with nutrients.
Boiled Korean Sweet Potatoes
This is one of the healthiest potato diet recipes that are easy to prepare and make. It’s worth noting that boiling is one of the healthier cooking techniques out there. This method involves just water and heat—allowing people to refrain from using too much oil or adding unhealthy ingredients. More often than not, we tend to overlook the significance of choosing a healthy cooking technique when it comes to dieting and weight loss. Boiled Korean sweet potatoes offer healthy components that can aid in shedding off a few pounds. This recipe is typically paired with a main dish or eaten as a quick, healthy snack. Indeed, it serves as a better alternative to filling up when you’re hungry, compared to other junk or processed food that we normally consume.
What many people love about this potato diet recipe is the soft texture of Korean sweet potatoes. The boiling method allows the vegetable to gradually be more supple and moist, giving it an easy to bite and delightfully soft feel. The natural taste of the Korean sweet potato is highlighted in this recipe due to the absence of other ingredients or condiments. While this side dish certainly tastes delightful on its own, you may still choose to add some seasonings or eat it with other plant-based foods that you love. This Korean sweet potato diet plan is perfect for people who barely have time to cook and are always on the go.
- 2 Korean sweet potatoes (for 2 servings)
- 2 cups of water
For this recipe, take note of the 1:1 potato to a cup of water ratio. Adjust as needed.
- Wash the Korean sweet potatoes with running water. Make sure you clean out any residue or soil from the vegetables’ skin.
- Proceed with cutting the potatoes in half. If the potatoes you have are relatively bigger, try cutting them into quarters. This way, they’ll soften all the way and in a much quicker time.
- Pour two cups of water into a pot and place the Korean sweet potatoes inside. Boil them for up to 30 minutes.
- Check the potatoes’ texture by poking them with a fork. If they haven’t met optimum softness yet, let them boil a little longer. (Note: Potatoes typically take up to 45 minutes to boil, depending on size and heat temperature.)
- Take the sweet potatoes out of the pot after boiling and enjoy. Remember to peel the skin first before taking a bite. You can eat the potato as is or with healthy condiments or sides.
Crispy Roasted Red Potatoes
Aside from boiling, roasting and baking are also healthy cooking options that you can incorporate into your potato diet. Roasted red potatoes can be eaten as a tasty snack or with your favorite meal. A baked potato diet inclusion can give variety to the short-term weight loss plan—all while enjoying a delectable and healthy dish. For every 100grams of red potatoes is a total of 71 calories. This makes the ingredient a great weight-loss staple since it controls caloric intake while making you feel satiated even by eating less than you typically do.
The crispiness of the red potatoes in this dish will leave you wanting more. Adding some herbs and spices to the roasted red potato recipe gives it even more flavor without the guilt-free feeling. Among the best aspects of the dish is that it is easy to make. With just a few ingredients and some quick-cooking steps, you can indulge in this healthy and flavorful recipe in a jiffy.
- Red potatoes
- Olive oil
- Black pepper
- Garlic powder or minced garlic
- Minced parsley or parsley flakes
- Thoroughly wash red potatoes in running water. Leave them to dry until water is completely dried off the surface. This is important, especially if you want your roasted potatoes to turn out crispier.
- Once potatoes are totally dry, preheat your oven to 450 degrees.
- Cut the red potatoes into halves if they are small or in quarters if they are relatively bigger. Do make sure that the diced pieces are of similar sizes. Doing so will help roast them more evenly.
- Place diced red potatoes in a bowl. Coat them with a thin and light layer of olive oil. Keep in mind that you don’t need to pour in a lot of olive oil. Aside from flavor, its main purpose is to let other seasonings blend well with the potatoes. Using too much olive oil can also displace your potato diet’s healthy aspects.
- After coating your potatoes with olive oil, season them with black pepper and salt to taste. You can then add garlic powder or minced garlic, depending on availability and preference. The same goes for minced parsley or parsley flakes.
- Toss the red potatoes in the bowl until they are evenly coated with the seasonings. Then, transfer them to a greased baking pan. Don’t exceed one layer and make sure that all potatoes are laying flat on the sheet.
- Let potatoes bake for around 20 to 35 minutes. You can let them roast a little longer, depending on your liking.
- Once brown and crisp, take the red potatoes out of the oven and serve.
Healthy Sweet Potato Toast with Avocado
This sweet potato low-carb diet recipe is a healthy and yummy meal that you can try. Avocado bread toasts have been raved over by many people lately due to their delicious taste and nutrition benefits. Instead of bread, you can switch it out with a healthy sweet potato toast. Doing so allows you to control gluten and caloric intake. Having sweet potato for your diet does not only help you lose weight, but it also offers health advantages. These include gut-enhancing benefits, antioxidants, and more.
Aside from avocado, you may top the sweet potato toast with other plant-based foods or fruits. This will give even more variety to your meals during the potato diet duration. Some people opt for pesto, vegan butter, plant-based cheese, and other healthy toppings. Depending on your seasonings or ingredients, you can turn this sweet potato toast recipe into a delectable meal to enjoy at any time of the day.
- Sweet potato/es
- Olive oil
- Lemon juice
- Optional: You may top your sweet potato avocado toast with plant-based butter, garlic, vegan cheese, or other healthy garnish.
Preparation Using Sandwich Maker or Pan:
- Wash your sweet potato/es and slice lengthwise. Each piece of sweet potato toast should have a thickness of at least a quarter of an inch.
- Drizzle or brush a thin layer of olive oil on both sides of the sweet potato slices. Make sure not to overdo it.
- Roast the sweet potatoes in the sandwich maker or on a pan for around five to seven minutes. Make sure to flip and cook both sides evenly.
- Grab an avocado and slice it in half. Remove the seed and start spooning up the avocado fruit.
- Start mashing the avocado and add garnish or seasonings of choice. Squeeze half of a lemon onto the avocado to give it flavor. Add salt, pepper, and other garnish you wish to add.
- Top your freshly cooked sweet potato toast slices with the avocado mixture you prepared and serve.
Preparation Using Toaster:
- Similarly, slice your potatoes lengthwise at least ¼ inch thick.
- Insert sweet potato toast slices on the toaster as you would with bread slices. Let them toast for five to seven minutes, depending on how toasted you want them to get.
- As your sweet potato slices are toasting, start spooning up the fruit of your avocados. Mash them and add salt and pepper to taste. This is optional and can be done with other toppings of choice, as well. Make sure to mix the ingredients well for an even flavor.
- Take out sweet potatoes from the toaster and top with the avocado mixture you prepared. Serve and enjoy.
Is The Potato Diet For You?
Without a doubt, eating potatoes can significantly help you lower cholesterol, lose weight, and acquire the nutrients that your body needs. Although the potato diet can boost your slimming progress for a while, you should still consider your health more than losing weight. Take note that prolonging the diet plan can bring more harm than good. Aside from the risk of having an eating disorder, the improper practice of the potato diet can lead to health imbalance and diet deficiencies. Keep in mind that you should not overlook your body’s essential needs for the sake of shedding off a few pounds.
Whether or not the potato diet is suitable or effective for you will depend not only on your nutritional needs but also on medical conditions and other food-related issues you have. Remember to make an informed decision before pursuing the diet plan by consulting with your doctor first. Of course, don’t overlook the importance of maintaining a healthy lifestyle that can help you keep your physical and overall well-being in check.