Potato Diet - Is Potato Good for Weight Loss ?

When you think of potatoes, deep-fried dishes like aloo paratha, french fries, potato chips, and aloo tikki immediately spring to mind.  It makes sense that we usually link potatoes to these food items as we have been consuming them regularly over a long period of time, and they are usually made in every Indian household.

This is presumably the reason why potatoes have developed a reputation throughout time as a fatty food, and those with diabetes and those trying to manage/lose weight are advised to avoid them at all costs to prevent health problems.

The truth is that potatoes are not all that bad if eaten in the right way and in the right quantity.

This article shows you that right way, talks about potato diet, and suggests how it might aid you in quick weight loss.

Let’s delve into it to learn what the potato diet is, the techniques and many more amusing things about it.

Nutritional Profile of Potato

Before we understand the lengths and breadths of the potato diet, let us first delve into the basics by understanding the nutritional profile of potatoes. The following nutrients, expressed in milligrams (mg), international units (IU), or grams (g), are present in 100 grams of small potato^[1]:

What Is The Potato Diet?

A quick-fix diet that emphasises eating potatoes to help loss weight is called the “potato diet.” Because of its stringent restrictions, this diet is well-liked by those who want to drop pounds fast without having to do a lot of meal planning or exercise.

The potato diet usually consists of three to five days of eating potatoes. Although the idea dates back to 1849, Tim Steele’s 2016 book, Potato Hack: Weight Loss Simplified, revived it in popular culture.

In his book, Steele claims that potatoes are the “best diet pill ever invented.” He claims they offer exciting nutrients to keep you energised while weight, boosting your immune system, and enhancing digestive health.

The diet has become even more popular due to others pushing it to new levels. Though many assert that the diet has helped them lose weight, more research is needed to support these claims ^[2].

Rules For The Potato Diet

In his book, Tim Steele lays pinpoints essential guidelines:

For 3-5 days, consume solely plain potatoes.

• Try to consume 1.0–1.5 kilogram of potatoes per day.
• Avoid other foods, like cheese, ketchup, butter, sour cream, and toppings.
• While using salt is acceptable, it’s better to stay away from it.
• Drink just black coffee, simple tea, or water.

It is not advised to exercise vigorously. Stick to walking and mild exercise instead.

Follow your doctor’s instructions and take your regular prescriptions as recommended, but you might avoid using over-the-counter nutritional supplements. Steele’s diet allows for the consumption of solely white potatoes.

Remember that cooking technique counts. This diet should not include traditional french fries, potato chips, and other fried or highly processed potato items.

Potato Diet For Weight Goals

The big question is whether a diet high in potatoes will aid in you in shedding pounds. Nobody will want to follow it unless the response is in the affirmative.

Look into the following justification to understand how a potato diet can help you lose weight.

#1 Potato Diet is Calorie Deficit Diet

Although there are no studies mainly on the potato diet, its extremely low-calorie content may help you lose weight.

Studies indicate that calorie-restricting diets when followed religiously, may do what you desire. Potatoes are generally low in calories when neither fried nor topped with much butter, cheese, or cream.

While a daily serving of 0.9-2.3 kg of potatoes may appear large, it only contains 530–1,400 calories (100 grams of potatoes has 61-70 kcal)^[3]. This is less than what is advised daily for an average adult.

Their ability to promote fullness without supplying extra calories may make them an excellent choice for a calorie deficit meal.

#2 Potato Diet is a Good Source of Fibre 

Potatoes, mainly when you consume the peels[l1] , are an good source of nutritional fibre ^[4]. Fibre is crucial for managing your hunger pangs and encouraging the feeling of satiety.

Also, when you are full, you tend to eat fewer calories overall, creating a calorie deficit that may lead to weight loss. Additionally, it may help nourish the good bacteria in your stomach ^[5]. Resistant starch from potatoes may speed up metabolism and aid in weight reduction ^[6].

Meal planning might be challenging at times, and you’re constantly searching for novel approaches to enhance your fibre consumption. However, you’re not sure where to start.

Fortunately, Aashirvaad Atta and a group of expert nutritionists have developed the My Meal Plan, which calculates your daily fibre consumption and generates a meal plan that meets suggested intake levels.

Benefits of the Potato Diet

The potato diet has some potential drawbacks, but it also has certain advantages: It lowers sodium and fat intake and may provide temporary weight reduction.

1. Weight Loss

The goal of the potato diet is to reduce body weight. Its inherently low-fat and low-calorie content may make it effective ^[7]. However, weight loss is not permanent because the diet is usually maintained for only a few days.

So, having a balanced diet, an active lifestyle, adequate sleep, and an appropriate work schedule is a good idea. These dimensions are paramount to give you sustainable positive effects!

2. Quick Results

The potato diet lasts two to five days, which may be convenient if you want shorter diets that yield results quickly. By limiting your diet to potatoes, you may soon lose weight by pushing your body to utilise fat reserves for energy and sharply lowering your calorie intake.

3. Improve Digestion

Due to potatoes’ high content of “resistant starch,” a prebiotic, a potato diet may improve digestion in as little as five days. It might help feed the beneficial bacteria in your gut and promote healthy digestion by stimulating bowel movements and reducing inflammation^[8].

The resistant starch content increases when you boil and then chill. This resistant starch is the reason behind healthy digestion. Potatoes are also a rich source of fibre, which may keep food moving along in the digestive system^[9].

4. Simple To Adhere To

One thing that sets mono diets apart from almost all other diets is that they are the easiest to follow. Knowing what is acceptable and what to avoid is simple. The potato diet’s simplicity will appeal to those who find it challenging to follow diets with plenty of guidelines.

5. Nutrient Density

Potatoes contain potassium, vitamin B6, and vitamin C, which may promote general health ^[10]. In addition to helping with water retention and bloating, the high potassium level may make you look slimmer.

Myths About Potatoes

#1 Potatoes Are Fattening

No, potatoes don’t just make you fat. In fact, if properly prepared and portioned, they may be a nutritious component of any diet.   100g of big potato contains-70kcal & 100g of small potatoes contain- 61 kcal and is fat-free by nature ^{[11] [12]}

Common preparation techniques that include high-fat components, including frying or adding butter, cheese, or sour cream, give rise to the myth that potatoes are fatty.

But when prepared without extra fats and accompanied by wholesome toppings, potatoes may be a low-calorie, high-nutrient, and delicious part of a meal plan for losing weight.

#2 Potatoes Are Empty Calories

It is a fallacy to think of potatoes as “empty calories” because of their nutritional worth. Potatoes are a nutrient-dense food that includes several different vitamins and minerals, such as^[13]

• Vitamin C, which supports immune function, skin health, and iron absorption
• Potassium is an electrolyte that promotes the health of your heart, muscles, and neurological system.
• Fibre is essential for digestive health and is found in the peel of potatoes.
• Potatoes provide iron and magnesium.
• Potatoes include phytonutrients, which are beneficial to health in various ways.
• Starch is the main carbohydrate in potatoes.

In addition, potatoes don’t contain any fat, gluten, or cholesterol. Compared to other vegetables, potatoes are a more economical alternative and an excellent source of nutrients.

Weight Loss-Friendly Potato Diet

The simplest approach to make sure your potato intake helps you reach your weight reduction objectives is to stick to nutritious meals. Here are some suggestions:

#1 Herb Potatoes

Preparation and cooking time: 15-20 minutes (including cooling time)

Serving Size: 2 to 3 people

Ingredients

• 2 to 3 Potato
• Half a Tablespoon of Black Pepper
• One tablespoon of coriander
• Half a teaspoon of Olive Oil
• Aashirvaad Himalayan Pink Salt as per taste.
• Water for Boiling

Method

• In a pressure cooker, boil the potatoes for 3 to 4 whistles.
• Strain the potatoes from the cooker and let them cool.
• Then, cut them into cubes.
• Put the potatoes, black pepper, coriander, salt, and olive oil in a container.
• Please give them a good mix and serve it in a bowl.

#2 Roasted Potato

Preparation and cooking time: 40-45 minutes

Serving Size: 3 to 4 people

Ingredient

• Four medium-sized potatoes
• Aashirvaad SVASTI PURE COW GHEE  (for greasing)
• One-half teaspoon  Aashirvaad Salt Active
• One teaspoon of garlic powder
• One-tsp freshly ground pepper
• Two tablespoons of fresh parsley to garnish

Method

• Set oven temperature to 425°F.
• Thoroughly wash the potatoes and cut them into ½”-wide strips while keeping the peel.
• After putting the fries in a big mixing basin, pour some ghee over them.
• Toss in the coat.
• Add salt, pepper, and garlic powder for seasoning.
• Arrange fries evenly on a single layer on a baking sheet covered with parchment paper.
• Bake for 30 to 35 minutes, stirring halfway through, or until golden brown.
• Serve hot and, if desired, garnish with fresh parsley.

Potato Diet Routine You Can Try

A Word of Caution

Be aware of the calories in any additions or mixtures you add to potatoes. Select low-calorie condiments, herbs, and spices as your toppings instead of high-fat items like cheese and sausage bits. Further, using the correct preparation method for cooking your potatoes is essential for avoiding extra calories that could cause you to gain weight.

Notwithstanding these advantages, no item, including potatoes, can offer all the required nutrients. Maintaining a healthy weight is easier when you eat a well-balanced diet rich in whole grains, lean protein, healthy fats, and various fruits and vegetables.

When to Avoid Potatoes?

Although you may usually incorporate potatoes into most diets, there are several situations in which you must avoid consuming them. Among them are:

• Having a lifestyle diorder like diabetes or insulin resistance that is sensitive to carbohydrates.
• Maintaining a ketogenic or low-carb diet.
• Possessing an allergy or sensitivity to nightshade.
• Experiencing gastrointestinal problems or digestive health concerns, such as gas or bloating.
• Adopting a diet low in inflammation because of medical issues.

In some situations, potatoes may exacerbate your symptoms or harm your eating habits, so it is best to avoid a potato diet.

If you’re unsure if you should follow a potato diet, see our healthcare professional for advice. Schedule a 45-minute consultation with our certified nutritionist to get a personalised nutrition plan designed specifically for you.

Long Story Short

Potatoes are a delectable and well-liked source of fibre, vitamins, minerals, and resistant starch. But occasionally, having too much of one thing may be detrimental. Consuming a range of nutrient-rich food is part of maintaining a balanced diet.

Nevertheless, moderation is recommended on the potato diet. Instead, people eat a single item, potatoes, in huge quantities.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

Frequently Asked Questions