Potato Diet For Weight Loss: How Does It Work? Simple Tips & Review

Juliet D'cruz

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Potato Diet For Weight Loss

On hearing the Potato diet there would be many questions running in your mind like What is the potato diet? are potatoes healthy for weight loss?  what to eat on the potato diet? We are here to answer all your questions. Below we have mentioned everything about the diet including rules, plans, recipes, benefits, and reviews. First, let’s understand what is the diet about.

What Is Potato Diet?

Potato diet or potato hack is a diet to lose weight where have to follow a simple meal plan where you only eat potatoes. This short-term diet promises rapid weight loss but eats potato-only diet.

There are many different versions of the diet. The most basic version where you eat only plain potatoes for 3 to 5 days can help you lose up to 1 pound or 450 grams in a day by just eating plain potatoes.

In many versions, White Russet, Yukon Gold, Red Potatoes, and sweet potatoes are also included. Apart from basic diet, some variations are the baked potato diet, 3-day potato diet, 30-day potato diet,

In 2016 Tim Steele published the book “Potato Hack: Weight Loss Simplified” he was inspired by the concept of this diet which was originally developed by a doctor in back 1849. As per Steele, he suggests that Diet is the best pill ever invented.

He has claimed in the book that potatoes not only improve your immune system they also improve your gut health and give you plenty of nutrients to keep you energetic and lose weight at the same time.

Though many have alleged that the diet helps your weight loss rapidly but there are no scientific studies that may support these claims.

Potato Diet Rules

Some simple instructions should be followed by one when on a potato weight loss diet. Though there are several variations these are the 7 potato only diet rules mentioned but Steele in his book.

  1.     For 3 to 5 days you have to only eat plain cooked potatoes
  2.     You need to eat until you are full or 2 to 5 pounds of potatoes in a day
  3.     No other food is allowed to eat. Not even toppings, ketchup, sour cream, butter, or cheese.
  4.     You must avoid salt if necessary, you can add very little of sea salt or Himalayan pink salt.
  5.     You can have water, black tea, black coffee, and herbal tea. No milk or sugar is allowed to be added
  6.     It is recommended to stick to only light exercises or walking. Do not go for heavy exercises when on this diet.
  7.     Your medicines can be taken but dietary supplements are highly not recommended

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Does The Potato Diet Help You Lose Weight?

The specific studies on potato diet to lose weight are unavailable but is simple that it may help you lose weight as potatoes are very low on calories. As per researches, the diets that have restricted intake of calories help lose weight as long as you follow them.

You must be thinking 2 to 5 pounds of potatoes each day are a lot but it has only 530 to 1300 calories. This is less than the average intake of calories by an adult in a day.

Another point is that potatoes contain the compound proteinase inhibitor 2 which may help you decrease your hunger and also slow the digestion.

This diet may be helpful and effective to lose weight but it is not a long-term solution. Although Potatoes have nutrition there surely do not contain all the nutrients one needs for ideal health.

Also, remember that studies have shown that very-low-calorie diets may also slow your metabolism and decrease the muscle mass which may result that you gain the weight back easily as soon as to get back to your normal diet.

Potato Diet Benefits

The Potato diet also has many benefits too.

  1. Potatoes are very nutritious. They are an excellent source of vitamins and minerals like Vitamin C, Potassium, and iron.
  2. The diet is very easy to follow. You have to simply have only plain potatoes for 3 to 5 days
  3. The diet is quite affordable as the potatoes are cheap and also easily available.
  4. Potato is a high-fiber food and it is seen in studies that high-fiber foods boost gut health and also may help to prevent obesity, heart disease, and type 2 diabetes.

Although the diet has so many benefits remember that eating only potatoes will not give you all the essential nutrients like vitamin B12 and calcium etc. You need a well balanced diet for good health.

Diet Downsides

There are some significant downsides to the diet as it is the only food your intake in the diet plan.

  • Restrictive Diet

You may see that the diet is one of the most restrictive diets you have come across. It becomes difficult to follow. Another concern is that this type of strict diet may lead one to develop an unhealthy association with food. Also, you may develop unhealthy behaviours like fasting and skipping meals.

  • Lack of nutrients

Potatoes have many good nutritious components but it is not a balanced diet. Potato lacks to most important nutrients that are proteins and fats. A medium-sized potato may only have 4 grams of protein and no fat. Is it enough?

Although they have very low calcium, Vitamin A, and Vitamin B they are not enough. Also, potatoes lack some other nutrients like potassium, Vitamin C, iron.

  • You Can Gain The Weight Back

When you are following a diet that has very low-calorie intake your body may slow down the metabolism. This would result in burning very few calories.

As per studies, this slowdown can persist for a long time even for years that too after ending your diet. This can result in difficulty in losing weight. this is the reason many diets who have followed low-calorie diet face weight gain over time

This may be some diet side effects

Foods To Eat

In all potato diet, you can lose weight eating potatoes only but there are many different ways in which you can eat potatoes. Here are some

  •       Boiled potato
  •       Steamed potato
  •       Baked potato
  •       Raw potato
  •       Oven-baked fries

In the most basic diet salt is just taken for seasoning.

In some versions, you can also have some spices.

Also, you will see in some variations potato is cooked in chicken or vegetable broth for preparing mashed potatoes.

You can have water, black tea, and coffee.

Foods To Be Avoided

As you know that the only food allowed in this diet is potato so the list of foods to be avoided is endless.

You should also avoid any type of potato that is fried. Here are some examples of potatoes that should be avoided.

  •       French fries
  •       Hash brown
  •       Yams
  •       Potato chips
  •       Tater tots

Apart from this no toppings, spices, condiments, and no sweet potato.

3-Day Plan Of Potato Diet

This is a sample 3 Day diet plan.  The potato diet recipe of the basic diet plan is very simple just boiled, baked, and mashed potatoes

·   Day 1

Day 1 is consists of 9 potatoes of medium size.

  •       Breakfast- 2 boiled potatoes + a cup of black coffee
  •       Snack- 1 boiled potato
  •       Lunch- 2 mashed boiled potatoes
  •       Snack- 1 raw potato
  •       Dinner- Oven-baked oil-free French fries

This consists of 780 calories

·   Day 2

On day 2 you have to eat 12 potatoes of medium size

  •       Breakfast- baked hash browns + black coffee
  •       Snack- 2 cold boiled potatoes
  •       Lunch- 2 steamed potatoes with salt (a pinch)
  •       Snack- 2 cold boiled potatoes
  •       Dinner- 2 baked plain potatoes

This consists of 1050 calories (roughly)

·   Day 3

On day 3 you can have 15 potatoes of medium size

Breakfast- baked home fries + plain tea (no milk)

Snack- 3 cold boiled potatoes

Lunch- 3 baked potatoes

Snack- 3 cold boiled potatoes

Dinner- 3 steamed potatoes with a pinch salt

This consists of 1300 calories (roughly)

Potato Diet Results

This diet is not recommended as a long-time diet by experts still it can work for a short time. To potato diet reviews of people following this diet, some dieters have lost weight up to 4lb to 12lb as a potato diet result 1 week long.

Although any such diet is not recommended longer than 7 days in a row.


What Kind Of Potatoes Can You Eat On The Potato Diet?

In the basic diet, you can only eat plain potatoes. In some diets, you are also allowed to eat sweet potatoes.

Can You Eat Raw Potatoes?

Raw potatoes can cause digestive issues. Although both raw and cooked potatoes can be enjoyed.

Are potatoes healthy for weight loss?

Is Potato Diet Diabetic Patients Safe?

Starchy foods like potatoes can be a part of a healthy diet plan for diabetic patients but only when the portion of these is considered strict. It should be only 1/4th of your plate size.

Is Boiled Potato Good For Losing Weight?

Baked or boiled potatoes are full of vitamins, fibers, and nutrients with nearly no fat. So by this diet, you can lose some weight.

What To Eat After A Potato Diet?

After following any diet you must not immediately return to the normal diet. You must slowly intake low calorie and low-fat eatables.

Can You Eat Fruit On The Potato Diet?

When you are on a diet you can only eat the plain potato.

How Effective Is The Potato Diet For Weight Loss?

Though the potato diet may be effective for short-term weight loss, it’s not a long-term solution. Potatoes are nutritious, but they don’t contain all the nutrients you need for optimal health. Furthermore, very-low-calorie diets have been shown to slow metabolism and decrease muscle mass.

How Do I Follow The Potato Diet?

Potato diet rules

  1. Eat only potatoes.
  2. Eat as much as you want.
  3. Small amounts of oil-free condiments are fine (like ketchup or BBQ sauce)
  4. Seasonings are fine.
  5. Coffee, tea are fine.
  6. Drink lots of water.

How To Eat Potato For Weight Loss?

This short-term diet plan requires you to eat nothing but potatoes for 3-5 days. It is intended to hasten the weight loss process while also enhancing the health of the dieter. During the diet period, eat 1-2 kilos of potatoes every day, depending on your hunger, and don’t eat anything else.

How Much Weight Can You Lose On The Potato Diet?

The potato diet is a short-term rapid weight loss solution. Potatoes are the primary source of calories on this diet. Potatoes are an excellent source of fiber, vitamins, and minerals, and proponents of the potato diet believe that you can lose about a pound per week.

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A potato diet weight loss plan you have to eat only potatoes for 3 to 5 days. It is claimed that you can lose weight, boost gut health, and boost immunity.

Although it is also studied that potatoes have a lack of some nutrients and it may also lead you t some unhealthy eating habits.

The potato diet has its pros and cons like any other diet but should not be continued than 3 to 4 days.