The best potato diet options

The potato diet is one of the most accessible and inexpensive ways to lose those annoying pounds. The product is available for consumption all year round, contains 77 kcal when raw and 82 kcal when baked and boiled. The program menu is based on low-calorie dishes with the addition of eggs, fermented milk products, fresh vegetables, and a small amount of high-quality olive or sunflower oil. The exceptions are animal fats, salt and spices.

Useful properties and chemical composition of potatoes

Potatoes have unique properties that distinguish them from other crops. For example, tubers contain almost all amino acids known to science.

The daily intake of the product is 300 g. This portion contains the daily portion of phosphorus, potassium, and carbohydrates. Potatoes saturate the body with vegetable proteins that have an alkalizing effect. This allows you to include the product in the menu for kidney disease, metabolic disorders, and gout.

Freshly squeezed potato juice is used to treat gastrointestinal tract ulcers of the duodenum and stomach. The microelements in its composition have healing properties and reduce pain. This unique product is indicated for use in cases of severe poisoning.

Vitamin B6 supports the immune response, the processes of inhibition and excitation in the brain, and the formation of red blood cells. With a deficiency of this vitamin, a person loses appetite, changes occur in the surface layers of the skin (eczema, dermatitis), and anemia develops.

Ascorbic acid takes part in oxidative and reduction processes, strengthens the immune system, and promotes the absorption of iron. Vitamin C deficiency is accompanied by loose and bleeding gums and bleeding from the sinuses. This occurs due to fragility and increased permeability of capillaries.

Potassium regulates water, acid and electrolyte balance, normalizes blood pressure and the conduction of nerve impulses.

Raw potatoes are widely used in folk medicine. It is used to prepare products for the treatment of burns, eczema, boils, and fungal skin infections. Lotions help relieve itching and pain. Compresses made from grated potatoes with the addition of natural honey improve well-being during exacerbation of osteochondrosis.

The table shows the complex of vitamins and minerals contained in 100 g of raw tubers.

KBJU and glycemic index

Nutritional value of potatoes (100 g of raw tubers):

• proteins - 2 g;
• fats - 0.4 g;
• carbohydrates - 16.3 g;
• fiber - 1.4 g;
• water - 79 g.

The calorie content of the product varies depending on the processing method:

• raw -77 kcal;
• boiled - 82 kcal;
• fried - 192 kcal;
• chips and dried potatoes - 292 kcal.

The glycemic index of a product (GI) also depends on the type of cooking:

• cooked crumbly mashed potatoes have the highest - 90 units;
• potato chips - 80 units;
• boiled jacket potatoes - 65 units;
• boiled without peel has a GI of 70 units.

Rules and duration of the diet

The rules of the potato diet are simple:

• eat young potatoes (early tubers contain less starch and carbohydrates, more protein);
• exclude salt, hot spices and seasonings;
• replace coffee and black tea with green or herbal tea;
• drink at least 1.5-2 liters of water per day;
• stop snacking;
• add multivitamin complexes to the diet;
• monitor your health.

The duration of the diet is 3, 5, 7, 14 days and depends on the number of kilograms you plan to lose. The average weight loss per month is 2-5 kg, the maximum is 10 kg.

Advantages and disadvantages of the diet

Benefits of the potato diet for weight loss:

• prolonged feeling of satiety;
• improvement of well-being;
• strengthening the central nervous system;
• availability of the product and ease of preparation;
• performance remains at the same level;
• Depression and loss of strength do not develop;
• low probability of failures.

Disadvantages of the diet:

• a mono-diet requires additional intake of multivitamin complexes to compensate for the deficiency of micro- and macroelements, vitamins and amino acids;
• a constant feeling of thirst forces a person to drink more liquid;
• a meager diet quickly becomes boring;
• not suitable for diabetics, pregnant or lactating women.

Contraindications:

• excessive gas formation;
• urolithiasis disease;
• exacerbation of gastrointestinal diseases.

Potato diet options for weight loss

The most popular potato diets are designed for 3, 5, 7 and 14 days. We invite you to familiarize yourself with a sample menu for weight loss and choose the one that’s right for you, depending on your goal.

For 3 days

Three days on a potato diet allows you to lose 2-2.5 kg. The main product is combined with fruits, herbs and skim milk.

Sample menu:

1. Breakfast: 200 ml milk 0.5-1%.
2. Snack: 1 green apple.
3. Lunch: 500 g of boiled or baked potatoes without salt and oil.
4. Afternoon snack: herbal tea.
5. Dinner: 500 g of steamed tubers with dill added.

The photo shows steamed potatoes with herbs.

For 5 days

By following the proposed diet, you can become 3-4 kg lighter.

Day #1:

1. Breakfast: apple, orange salad, 1 tbsp. l. bran and 2 tbsp. l. yogurt.
2. Lunch: 3 potatoes baked with onions and carrots (1 piece) with the addition of parsley.
3. Dinner: 3 jacket potatoes, 0.5 red onions and 1 cucumber with 1% fat yogurt dressing.

Day #2:

1. Breakfast: 250 g low-fat cottage cheese.
2. Lunch: 3 potatoes, baked with cauliflower or steamed.
3. Dinner: 3 boiled tubers with parsley.

Day #3:

1. Breakfast: salad of orange, kiwi, strawberries and 2 tbsp. l. low-fat yogurt.
2. Lunch: 3 boiled potatoes, 2 quail eggs, 15 g of hard cheese with a fat content of 40-50% and 1 fresh tomato.
3. Dinner: baked potatoes (3 pcs.) and 100 g of cottage cheese with a fat content of 0.5%.

Day #4:

1. Breakfast: 40 g whole grain bread and 1 grapefruit.
2. Lunch: potatoes (3 pcs.), baked with tomatoes (2 pcs.), and a salad of bell peppers and red onions.
3. Dinner: 3 boiled tubers and 100 g of low-fat cottage cheese.

Day #5:

1. Breakfast: 150 g low-fat yogurt and 1 orange.
2. Lunch: puree soup of potatoes, carrots and celery.
3. Dinner: baked potatoes and low-fat cottage cheese with herbs.

For 7 days

The seven-day diet option repeats the diet for 5 days with the difference that you have to give up dinner. Fermented milk products and tea are prohibited. Drink clean water 30 minutes after eating. Maximum weight loss - 5 kg. One serving – 300-350 g.

Day #1:

1. Breakfast: mashed potatoes with milk and butter, vegetables, herbs.
2. Lunch: puree soup with chicken broth.

Day #2:

1. Breakfast: potato casserole with onions and cauliflower.
2. Lunch: salad of boiled potatoes, 2 chicken eggs and 1 cucumber.

Day #3:

1. Breakfast: dumplings with potatoes and 2 tbsp. l. sour cream 10%.
2. Lunch: potato soup with vegetable broth.

Day #4:

1. Breakfast: cucumber and radish salad, boiled potatoes with herbs.
2. Lunch: potato soup with millet, tomato and cucumber salad.

Day #5:

1. Breakfast: boiled potato salad with chickpeas and herbs.
2. Lunch: stewed potatoes with vegetables and mushrooms.

Day #6:

1. Breakfast: casserole of potatoes, zucchini and carrots.
2. Lunch: potato soup with chicken broth and vegetable salad.

Day #7:

1. Breakfast: salad with cucumber and 1 chicken egg, potato pancakes, 2 tbsp. l. 10% sour cream.
2. Lunch: vegetable salad and steamed potatoes with herbs.

In between meals, you can drink still water, rosehip infusion, or green tea. If you have an acute feeling of hunger, you are allowed to add 1 tsp to drinks. honey

For 14 days

The two-week program is one of the most rigorous. However, the result is amazing. The maximum weight loss is 10 kg.

Approximate diet:

1. Days 1–3: 1.5 kg of boiled or baked tubers, divided into 6 meals.
2. Days 4–10: 1.5 kg of potatoes cooked in their jackets, divided into 6 portions.For breakfast and snacks, the dish can be seasoned with olive oil and sea salt.
3. Days 11–14: Divide mashed potatoes with milk without butter into 5 portions. Portion weight: 200 g.

Remember to drink enough pure water, herbal or green tea.

Combination diets

Combined diets are designed for a week. If you follow the rules, you can lose from 4 to 6 kg. Additional ingredients saturate and reduce the likelihood of breakdowns.

Potato and cabbage

The diet is based on soup made from cauliflower, white cabbage, Brussels sprouts, red cabbage, broccoli, carrots, leeks or onions. During the day they eat about 500 g of potatoes. Do not season dishes with salt and pepper. It is allowed to add a little olive or sunflower oil.

The diet lacks animal protein, which leads to weight loss due to the “burning” of muscles. Therefore, you cannot stay on such a diet for more than 5-7 days.

Potato-egg

This diet is easier to tolerate due to the inclusion of animal protein. Duration - 7 days. Comfortable weight loss - 2-3 kg. Instead of sugar, it is allowed to use natural sweeteners based on stevia.

Sample menu:

1. Breakfast: 1 soft-boiled egg, coffee without milk and sugar.
2. Lunch: 3 steamed potatoes, 1 hard-boiled egg.
3. Dinner: 2 baked potatoes, 1 hard-boiled egg.

Potato kefir

In the first half of the day they eat potatoes, in the second - kefir with a fat content of 1%. Drink 1.5 liters of water throughout the day.

Sample menu for one day:

1. Breakfast: casserole of potatoes, cauliflower, carrots, leeks.
2. Lunch: potato soup with chicken broth.

Losing weight with potato juice

The weight loss method using fresh potatoes is designed for 14 days. The juice contains easily digestible carbohydrates, sulfur and phosphorus, has an anti-inflammatory and cleansing effect, removes toxins and radionuclides.

Before use, the tubers are thoroughly washed with a brush under running water; the peel is not cut off. Then cut into several parts and squeeze the juice through a juicer. Or simply use a grater and squeeze the juice through gauze folded in several layers.

The juice is poured into a glass and left until the starch completely settles to the bottom. You don't need to drink it. The drink intake is divided into 150 ml three times a day, drunk 30 minutes before meals. It is important to adhere to a dietary diet, excluding fried, flour, smoked, salty, fatty and alcohol.

Advice. It is allowed to add lemon, orange, apple or carrot juice to fresh potatoes.

Fasting days on potatoes

The benefits of fasting days on potatoes:

• lightness in the stomach;
• cholesterol reduction;
• removing excess fluid and reducing tissue swelling;
• improvement of complexion, hair condition.

Between meals, drink non-carbonated pure or mineral water.

On boiled tubers

About 1.5 kg of potatoes are peeled, cut into cubes and boiled until tender in lightly salted water. The resulting amount of product is divided into 5 doses.

On mashed potatoes

The diet is varied due to the addition of fresh vegetables and eggs.

Sample menu for the day:

1. Breakfast: 200 ml of milk with 1% fat.
2. Snack: 100 g boiled puree (without salt, butter, milk), 1 cucumber.
3. Lunch: 100 g boiled puree, 1 tomato.
4. Dinner: salad of 1 potato and 1 egg, seasoned with 1 tsp. olive oil, vinegar or lemon juice, ground black pepper.

On baked tubers

Wash approximately 1.5 kg of potatoes, cut them into quarters with their skins and bake in the oven. Divide the resulting amount into 5 meals, season with herbs. One serving - 300 g.

With sour cream

The basis of the diet is 1.5 kg of baked potatoes and 200 ml of sour cream with a fat content of 10-15%. Divide the dish into 5 portions.

Rules for quitting the diet

The rules for quitting the potato diet, regardless of the program, are the same:

1. On the first day, they adhere to a dietary diet without oil, salt and spices.
2. For 4–5 days, eat portions of 200 g 5–6 times a day.
3. During the week, avoid eating fatty, floury, and spicy foods.
4. Fresh vegetables, lettuce, and cereals are added to the diet.

Reviews

Real reviews about the potato diet are mostly positive.

Valentina, 36 years old: «I drank potato juice for weight loss and normalization of the gastrointestinal tract for two weeks. The nutritionist recommended strictly adhering to consumption standards and eliminating junk food. The results of this diet were encouraging. The initial weight was 76 kg with a height of 160 cm, which was unacceptable for me. At the control weigh-in at the end of the first week I saw minus 5 kg, at the end of the second - another minus 3 kg. I felt great, without dizziness, as happens on low-carb diets.”

Irina, 40 years old: “The eternal women's problem, how to lose weight after a vacation or at the end of winter, has been solved for me. Six months ago, before an important event, I decided to lose 3-4 kg using a potato diet. I chose the seven-day option, which included fresh vegetables, herbs and eggs. I used to be skeptical about such diets, wondering: is it possible to lose weight on potatoes? And, as it turned out, I had no reason to doubt it. In a week I managed to lose as much as 5 kg.It is important to exclude salt, spices and drink about 2 liters of water per day.”

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Conclusion

Many women wonder: why can’t you eat potatoes on a diet? After all, this tasty and healthy product does not have many calories. Nutritionists have refuted outdated information and advise not to give up potatoes, including them in the menu for weight loss. There are several options for developed diets designed for 3, 5, 7 and 14 days.

Fasting days are suitable for those who want to slightly reduce weight before an important event. Two-week weight loss with potato juice allows you to lose up to 5 kg, cleanse your body of toxins, improve digestion and appearance.