Potato diet: menu for losing weight by 10 kg in a week

Probably each of us wants a beautiful and sculpted figure. But not many people decide to make changes, citing lack of time, financial resources, etc.

In order to lose those desired kilograms, it is not at all necessary to attend all kinds of cosmetic procedures and work out in the gym until you lose strength. You also don’t need to follow strict diets and deny yourself many foods, and sometimes even go hungry.

This article will tell you how you can lose excess weight by following a potato diet for weight loss.

We all love to eat potatoes in any form. This product appeared in our area only 300 years ago, but has already gained popular love.

First of all, for its taste, versatility and price category.

Recently, many different diets have appeared in the world, but the potato diet for quick weight loss appeared relatively recently.

Is it possible to lose weight on such a diet?

Potatoes are far from a dietary product that is difficult to digest by the body. Many diets advise giving up this vegetable. Potatoes are low in calories, only 55 calories per 100 grams.

More recently, scientists from the California Institute, which is located in the United States of America, have proven the effectiveness of a potato diet. Of the 100 people participating in the experiment, 87 people lost weight.

Its essence lies in the use of potatoes and fresh vegetables in every dish, and a complete rejection of sweet and fatty foods. You should also drink at least 1.5 liters of clean water per day.

Controversial issues

Calorie content

Those who recommend excluding potatoes from the diet when losing weight claim that they are high in calories. This is a rather controversial opinion. Dietary products are those whose calorie content per 100 g does not exceed 100 kcal. Let's look at our boiled vegetable - 82 kcal. So the quantitative indicator in this regard is the norm. Another thing is that compared to other boiled vegetables (20 kcal for tomatoes, 25 for carrots, 27 for cabbage, 20 for bell peppers, 49 for beets) this is a bit too much.

Starch content

Thanks to Mikhail Gavrilov, Candidate of Medical Sciences and employee of the Institute of Functional Medicine, everyone can prepare dietary potatoes at home. The scientist has been engaged in research on the starch in it for a long time. It turned out that it takes two different forms - degradable and resistant. The first quickly breaks down in the small intestine and provokes a sharp jump in blood sugar. The second is resistant to enzymes, so it is processed in the large intestine and does not cause negative reactions in the body.

Resistant starch is found in raw tubers, while degradable starch is found in hot, freshly cooked tubers. But when the potatoes cool, the starch in them becomes resistant again. Therefore, M.A. Gavrilov advises to let it cool a little after preparing the dish. In this case, it will not cause any harm to the figure.

Glycemic index

Those who allow the consumption of potatoes while losing weight have found a way to avoid their high glycemic index. They advise eating it with vegetables rich in fiber: asparagus, spinach, white cabbage, carrots, radishes, cucumbers, beets, tomatoes. Firstly, they provide long-term saturation. Secondly, they have a diametrically opposite effect: they lower glucose levels. So, while on a diet, it is quite possible to enjoy mashed potatoes, only supplementing it not with steak, but with broccoli or celery.

Through the pages of history. The first potato breeder was A.S. Pushkin’s great-grandfather, Abram Hannibal. It is his authorship that belongs to the most common variety in Russia - “sineglazka”, as it is popularly called.

Available pros and cons

Advantages:

The product is very nutritious and quickly satisfies hunger
Very useful, there is a strengthening of the immune system and positive changes in the activity of the central nervous system (CNS)
Easy to prepare dishes and little time spent on them
Potatoes are available, you can buy them in absolutely any store and market. It is available in abundance.

Minuses:

This diet is strict and therefore, when following it, you need to consume a sufficient amount of minerals and vitamins
It is possible that you will feel very thirsty during each meal.
Constantly eating potatoes will quickly get boring for you. Soon food will no longer bring any taste pleasure
This diet is not suitable for people with diabetes, pregnant women and nursing mothers

Who is not suitable for the diet?

The potato weight loss program is contraindicated for pregnant women, nursing mothers, children and obese elderly people. If you are overweight, be sure to consult with your doctor. Potatoes for weight loss are contraindicated in the following conditions:

disorders in the gastrointestinal tract - heartburn, flatulence, bloating, belching, nausea, vomiting, diarrhea and constipation;
urolithiasis;
diabetes mellitus;
liver diseases;
hypotension;
low stomach acidity;
individual intolerance.

Implementation of rapid weight loss

Everyone wants to achieve the long-awaited result in the shortest amount of time.

The potato diet for weight loss of 10 kg is quite feasible. It requires a lot of effort.

Many who tried the potato diet noted a weight loss of 3 kg in 3 days - an excellent result considering the fact that they did not engage in any physical activity.

Throughout the week, you are required to eat whole boiled potatoes, eat a lot of fresh herbs and vegetables, and drink purified water, at least 1.5 liters per day.

Maintain a healthy 8 hours of sleep and avoid emotional stress.

In order to diversify your diet, nutritionists allow the consumption of a small amount of cow's milk, cottage cheese and 1-2% kefir, but no more.

Reviews from those who have lost weight about the potato diet

Oksana I regularly arrange fasting days on my favorite root vegetable. Anyone who does not believe in the effectiveness of this method of cleansing the body has simply not tried it! In fact, just one day is enough for the weight loss process to begin and cleansing to occur. Unloading is especially effective when combined with green tea, which, as you know, is also not bad in the fight against excess weight and sludge. If I need to lose more than 1-2 kg, I go on a potato-cabbage diet, which lasts 3 days. The results are encouraging: during this time I lose at least 4 kg. On my own behalf, I will add that it is very important to drink more clean water or rosehip decoction. Then the weight will come off even better.

Irina Until recently, the potato diet raised doubts in me. A vegetable that can’t be called light and losing weight? After I managed to lose 6 kg in a week on the potato diet, I have no doubts anymore. The technique has many advantages. Firstly, it is much more economical than others, because apart from the usual vegetable, nothing special is allowed. Secondly, there is a feeling of satiety. And you can easily diversify the menu. I ate not only boiled and baked dishes - I prepared potato pancakes and salads, and cooked soups. I drank a lot - at least 2.5 liters of clean water per day. I don’t do sports as such, but during the diet I included 30-minute walks in my usual daily routine.

Anna tried the potato diet more than once to lose weight, but not in its ready-made version, but slightly modified to suit herself. In the morning I add a cup of strong, unsweetened coffee (otherwise I won’t be able to regain my energy), and in the daytime I always eat a piece of rye bread. In the evening I drink tea with mint and honey. I especially lean on greens: spinach, sorrel, parsley and dill. On such a diet, 400 grams of weight are consistently lost per day. I stick to the diet for no more than 5 days.

Anna I love potatoes very much, but I always had a prejudice - I believed that not only can you not lose weight on them, on the contrary, potatoes lead to weight gain. From the article I learned that this is far from true and first tried several short-term combined diet options, and then switched to the menu from Julia Roberts. In a month I lost a total of about 7 kilograms, I wasn’t hungry, so I liked everything.

Galya The potato diet did not suit me either for short-term use or for 14 days. Most likely, the body is accustomed to potatoes and does not react to them even despite other cooking methods. I think that you should give it a try, to see if it’s the right one for you! After all, until you try, you won’t know whether the diet works for weight loss or not. Moreover, potatoes are not expensive now!

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Puree based diet

Everyone loves mashed potatoes, especially when made by mother, it immediately brings back the taste of childhood. A diet based on mashed potatoes is also quite feasible.

The principle of this diet:

Use only small new potatoes
Prepare mashed potatoes using water, without adding salt, pepper or other spices.
Do not use various additives, including ketchup, sauces, mayonnaise
Do not add butter to the puree; you can add a small amount of low-fat cow's milk
Add to potatoes, fresh herbs and garlic
Wash everything down with water. Drinking tea and carbonated drinks is strictly prohibited

Compliance with all recommendations will allow you to quickly achieve your goal of losing excess weight and normalize the functioning of the entire body and systems.

The results of the potato diet after 7-10 days will pleasantly please you.

The right way out of the diet

Regardless of the duration of the program, the exit rules are the same. Moreover, the longer the course of the potato diet, the stricter their adherence should be.

On the first day after finishing the diet, it is important to continue the diet, but include vegetable oil and spices.
For 4 days you should eat small portions, sticking to 5-6 meals a day.
High-calorie foods should be avoided for at least a week. Instead of a hearty sandwich, use a vegetable mix or lean porridge.

Diet from Julia Roberts

This year, the famous Hollywood actress Julia Roberts turned 50 years old. Many publications note that she does not match her age and has an amazing figure, for a woman of her age.

She recently shared with reporters the secret of her attractive figure and youth. The girl said that she has been monitoring her diet and the amount of liquid she drinks for a long time. And from time to time she goes on the potato diet of Julia Roberts, as she herself calls it.

Julia constantly adds boiled potatoes to her dishes and combines them with lots of vegetables.

In her youth, she was a plump girl and at school her peers constantly made fun of her.

Already at the age of 16, Julia began to adjust her diet and break it down into calories. But since she is a potato lover, she couldn’t refuse it and used it in all her dishes.

To her surprise, from such a diet, she was able to lose more than 23 kg in six months, without putting any physical effort or hunger strike on it.

Dietary potato dishes

When you want raw potatoes, you should not just gnaw on a peeled tuber, but prepare a dietary salad from it. It will not only taste better, but also be healthier. The dish is dietary and at the same time satisfying.

To prepare the salad, grate 4 potatoes into small strips and, after rinsing with cold water, pour over boiling water. Afterwards, onion rings fried in olive oil are added to the vegetable. Next add pepper, herbs and soy sauce to taste.

This salad is included in a healthy diet. It can be used without special restrictions at any age. However, if there are problems with the liver, you need to exclude the onion and replace it with finely chopped garlic.

Dietary nutrition systems

Various nutrition systems offer other ways to include potatoes in the diet menu. Thus, tubers boiled in their skins will be beneficial, since their nutritional value, in comparison with raw ones, will increase by only 2 kcal. Potatoes can be consumed in this form by those who cannot tolerate them raw. If you want to eat mashed potatoes, you need to prepare it from potatoes boiled in their jackets.

A baked vegetable will also be dietary, unless, of course, you add oil to it. In this case, it is recommended to eat it in the skin, since it contains a large amount of useful substances.

Do not underestimate potatoes and refuse them, considering them too high in calories and conducive to weight gain. It is enough to prepare the product correctly so that it becomes very healthy and does not lose its taste.

Varied and delicious recipes

There are a lot of recipes for the potato diet, we will tell you about the most popular ones.

Low calorie oven baked potatoes. To prepare it you will need the following ingredients:

1 kg potatoes
1-2 heads of garlic
A small amount of mild spices to taste

Preheat the oven to 180 degrees. Pre-wash and peel the potatoes, start cutting them into 4-6 pieces. Then place it in a baking dish.

Next, peel the garlic, cut it into small cubes and add to the potatoes. Place the potatoes in the oven for approximately 35-40 minutes.

If you wrap your dish in foil before cooking, it will have a crispy, golden crust.

Once cooked, season the potatoes as desired. That's it, an excellent dietary dish is ready to eat. Bon appetit!

Calorie content and glycemic level of potatoes

The potato diet for weight loss completely dispels the myth that potatoes make you fat. It all depends on how the product is prepared. Raw potatoes contain only 80 kcal/100 g. Their glycemic level is not very high, since without heat treatment the starch contained in the vegetable does not turn into the form of easily digestible carbohydrates, which are the main source of extra pounds. The product has a maximum glycemic index in puree form - 90 units.

Potatoes are most beneficial for health and figure if the tuber is consumed without prolonged heat treatment. In order for it not to be very hard, it is enough to simply pour boiling water over it, and not cook it. Boiled potatoes in their skins are used to treat a runny nose.

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Losing weight on a diet in 3 days

If you are going on vacation to the sea and you urgently need to lose a couple of extra pounds, then the potato diet for 3 days is perfect for you.

Distribute the required amount of potatoes for 3 days in advance. This should be approximately 2-3 kg, taking into account breakfast, lunch and dinner.

Bake, cook your dish, add a little olive oil, spices, and herbs to it.

Drink plenty of water, eat fruits and vegetables. Avoid nervous tension. And after 3 days of the diet, you will see all the results achieved.

Recommendations

How to choose

When purchasing, choose:

young potatoes: they contain more useful ingredients and are lower in calories;
small: it has a higher concentration of bioactive substances;
with a thick and smooth skin without damage, spots or sprouts.

As for the varieties, it is difficult to guess which one is suitable for weight loss. Yellow contains a lot of carotene, which is a well-known fat burner. But it contains a lot of starch, which slows down the digestion process. There is practically no carotene in white, but there is also negligible amount of starch, which means it will be absorbed faster. Here, choose for yourself what is more important to you.

Yellow varieties (fat burning):

Adretta;
Idaho;
Bela Rosa;
Gala;
Dauphine;
Latona;
Nevsky;
Share;
Picasso;
Red Scarlet;
Rosara;
Sprint;
Tuleevsky;
Luck;
Felox.

White varieties (the most easily digestible):

Aurora;
Bryansk;
Detskoselsky;
Kiwi;
Naiad;
Petersburg;
Tiras;
Gypsy;
Arrow.

This is interesting. Now breeders are developing new potato varieties. For example, red (it contains a lot of anthocyanins) or black (due to an excess of manganese) and even blue (the result of crossing with exotic tropical fruits and vegetables). Purely theoretically, they can be beneficial for health in general and for weight loss in particular. However, their effect on the body still requires additional research, so it is better not to experiment with them for now. Taking it for a test is possible, but using it regularly, especially during a diet, is not recommended.

Cooking tricks

Do not keep peeled tubers in cold water for more than half an hour. They begin to intensify the secretion of starch, but it takes minerals with it, and water-soluble vitamins are destroyed. The result is potatoes that have lost their beneficial properties and have also turned black.

When boiling, put it in boiling water, not cold (for the reasons stated above).

To prevent the tubers from disintegrating during boiling, the water is usually well salted. This method is not suitable for losing weight. But there is always an alternative: for example, put a peeled onion to cook with them. Not only will it prevent them from falling apart, but it will also give them a beautiful golden hue and an original taste.

Salt when losing weight is an incredibly harmful product, and many simply cannot imagine how to cook and eat potatoes without it. It turns out that this is quite easy to do: when boiling, add a bay leaf, peppercorns, a sprig of dill, a whole peeled onion, and a clove of garlic to the water. All these spices will give the dish such a taste that you will forget that it is not salty.

Compatibility with other products

What are potatoes compatible with:

with mushrooms;
with vegetable and butter;
with vegetables: zucchini, white cabbage, eggplant, tomatoes, bell pepper;
with sauerkraut, marinades and pickles (but not for weight loss);
with onions and garlic;
with legumes: canned green peas, beans;
with herbs: parsley, dill, basil.

From the point of view of proper nutrition, no matter how tasty it is, potatoes as a source of starch cannot be combined with sugars and animal proteins:

with dairy products: kefir, sour cream, butter, milk, cream;
with bakery and confectionery products, any sweets;
with fruits and berries;
with fish, but when losing weight, low-fat varieties are allowed: flounder, crucian carp, pollock, navaga, sea bass, cod, pike, hake - it is better to bake them or make cutlets from them;
with meat, but when losing weight it is possible to use it with chicken, but definitely not with pork and lard;
with eggs.

Product compatibility is a rather controversial issue in nutritionology. For example, Litvinova, who adapted Shelton’s table, believes that potatoes go well with:

some vegetables: all starchy ones, and non-starchy ones - only green ones;
butter and vegetable oil;
cream and sour cream.

May be partially combined with:

grain legumes;
cheese and feta cheese;
nuts.

And it doesn't fit at all with:

meat, fish;
sugar, confectionery;
fruits, dried fruits;
tomatoes;
milk, cottage cheese, fermented milk products;
eggs.

Additional Tips

Avoid high-calorie thick sauces.
The daily water consumption rate is at least 2 liters.
Remember that to lose weight you must lead a healthy lifestyle: play sports, give up bad habits, get enough sleep and not be nervous.
If you really like potatoes, you can try a fasting day or a diet based on them.

When can you eat potatoes?

Nutritionists advise when losing weight to include potatoes in your diet no later than 16.00. That is, for lunch - yes, definitely, but for dinner this dish is too heavy.

What is the rate of use?

For an ordinary person who follows the principles of proper nutrition and is not interested in losing weight, nutritionists have determined the maximum norm - 300 g per day, no more than 4 times a week. When losing weight, this bar drops to 100 g per day three times a week.

Into the home cooking collection. Professional chefs recommend using pink varieties for frying, yellow varieties for soup, and white varieties for purees.

Harm of potatoes during diet

Today we are talking about the dangers of potatoes on a diet. We have already talked about the beneficial properties of the product. And now we should note the negative sides of potatoes. You must remember that under certain conditions the tubers can be toxic. When exposed to the sun for a long time, potato skins release a strong toxin - solanine.

If the tubers begin to sprout and turn green, this indicates a high toxin content. Potato sprouts contain more than 30-100 times more solanine compared to unsprouted tubers. Also, potatoes can be dangerous in cases where they are stored for more than three months. Women should be especially careful when consuming potatoes during pregnancy. Scientists have discovered that corned beef can cause birth defects.

If you come across green tubers, it is better not to eat them at all, or at least cut off the green areas along with the pulp. Potatoes should be stored in a cool place at a temperature of 2 to 6 degrees. If you are going to use old tubers, then you need to cut off as much of the peel as possible, since it is under it that toxins accumulate. In addition, after peeling, potatoes should be rolled in salt, which will neutralize nitrates and toxic substances.

Fasting day on potatoes

Fasting days on potatoes are good because during them you do not feel hungry at all. A potato fasting day promotes deep cleansing of the intestines and the fight against excess weight.

Potatoes contain essential amino acids (for example, lysine), vitamin B2 and pectins, and they also contain many essential minerals: calcium, magnesium, phosphorus, iron, iodine, sodium, zinc, copper, cobalt.

Potato fasting days are very useful for nephritis, hypertension, and circulatory failure. Antioxidants, which are part of potatoes, fight the signs of aging in the body and prolong youth.

100 grams of potatoes contain only 72.7 kcal.

Option #1

Prepare 1.5 kg baked potatoes in advance. Wash the root vegetables well, cut in half and place on a baking sheet for further baking. It is prohibited to add water, oil, salt, or spices to potatoes. Bake the potatoes in the oven until fully cooked.

Consume the resulting potatoes within 24 hours. It is allowed to add a small amount of oil, vegetable origin, and herbs to the dish.

This type of unloading on potatoes must be carried out to prevent diseases of the excretory and circulatory system.

Option No. 2

Properly organizing this type of unloading can reduce body weight by at least 300 g.

For breakfast:

drink a glass of skim milk.

For lunch:

prepare mashed potatoes, weighing 300 g.

Dinner:

will consist of a potato-based salad, weighing 250 g;
and boiled eggs.

Season the resulting salad with apple cider vinegar, hot pepper and any vegetable oil.

You need to drink plenty of fluids throughout the day.

Option No. 3

This potato load involves eating 500 g of potatoes. You can boil or bake this vegetable. The diet must include rosehip decoction and still mineral water.

Potato diet for 3 days

Thanks to this diet, you can lose 2 kg in just three days.

Breakfast: 1 glass of milk (1.5%).
Lunch: 300 gr. mashed potatoes cooked in water.
Dinner: salad: 250 gr. boiled potatoes, 1 teaspoon sunflower oil, 1/2 apple and black pepper to taste.

And this is the menu for three days. You can drink in unlimited quantities (still mineral water, herbal infusions, green tea).

Potato diet for 7 days

Days one, two. In the morning, drink 200 grams of puree with a glass of mineral water. For lunch - jacket potatoes - one piece - and water.
Days three, four. For breakfast, baked product, be sure to sprinkle it with herbs. In the afternoon, potato and rice soup. For “dessert” – mineral water.
Days five, six. Breakfast consists of a baked vegetable (casserole or jacket) and a cup of green tea. For lunch - potato soup with chicken broth, a glass of water.
Last day. In the morning, puree (200 grams) and water. In the afternoon - potato salad with herbs, dressed with olive oil, and green tea. Kefir or low-fat yogurt are allowed for dinner on all days.

This is an approximate strict menu option. If desired, complement it with cucumber and tomato salads, slices of cheese, baked mushrooms - all without salt. Drink a lot throughout the day!

Can you eat potatoes on a diet?

Is it possible to eat potatoes while losing weight? If you cook potatoes correctly, they will not harm your figure. And if you love potatoes, you shouldn’t give them up. For dietary nutrition, boil potatoes, season them with low-fat sour cream and bake them in the oven. Such processing methods preserve all the beneficial substances of the product and also allow you to enjoy your favorite dish.

Nutritionists advise eating potatoes with vegetables, without combining them with meat, without dressing them with mayonnaise or ketchup. For example, bake it with mushrooms and cheese, eat mashed potatoes with sauté, or just use your imagination and come up with something of your own. Remember, you can add olive or sunflower oil to potatoes without fear of extra centimeters on your waist, but it’s better to avoid butter.

Many people think that boiled and baked potatoes are boring, since most of us are accustomed to one or another fried version. However, if you use your imagination a little, you can come up with (or find) many interesting options for making puree. For example, add cream cheese and lightly fried tomatoes or wasabi to the dish. You can also add grated hard cheese.

Authorized Products

Potatoes (boiled, baked, in the form of soup, mashed potatoes, casseroles);
Low-fat dairy and fermented milk products (kefir, milk, cottage cheese, natural yogurt);
Bread made from wholemeal flour (rye, whole grain);
Vegetables (beets, carrots, cabbage, cucumbers, tomatoes, onions);
Greens (dill, parsley, cilantro);
Unsweetened fruits (apples, pears, plums, citrus fruits);
Berries (currants, raspberries, strawberries);
Dried fruits (raisins, prunes, dried apricots);
Eggs (no more than 2 pieces per day);
Olive oil and lemon juice (as a dressing for dishes).

Drinks allowed during the diet include green tea, tinctures and decoctions of berries and herbs, but without added sugar.

Prohibited foods during the diet: