Three pounds of potatoes are to be washed thoroughly and cut into pieces! May reduce the risk of certain types of cancers. Followers of this eating plan were required to eat a sweet potato at every major meal i.e., breakfast, lunch, and dinner, and they could have several healthy snacks throughout the day. The WorkOutPlan team gathered fitness and wellness enthusiasts from around the globe with a sole mission - to bring you the go-to training advice and customised plans. You will consume minor calories but thanks to the potato you will feel full and satisfied while you are on this diet. Eat lean meat such as chicken and fish instead. The latter would be the recommended combination as well, although in theory, they can eat vegetables at the same time. Side effects of these starchy carbs are quite rare. Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Read More: Meal Plans To Lose Weight: Simple Diet Plans, Menus, and Hacks to Lose Pounds Faster. The 90-Day Diet Plan: The Simplest Way To Lose Weight And Form Life-Long Healthy Eating Habits, 2700 Calorie Meal Plan: An All-In-One Menu For Fitness Enthusiasts, What Is Reverse Dieting: Eating More To Weigh Less, How To Stay On A Diet: Simple Tips And Tricks To Help Keep You Committed To Your Diet, College Dieting: A Quick Study Sesh On The Basics Of Dieting For On-The-Go Students. The popular potato diet claims to help you lose up to one pound (0.45 kg) per day by eating nothing but plain spuds for three to five days. Serve with pumpkin seeds and cheese toast. I am a Canadian Registered Dietitian (RD) who graduated from the University of Ottawa, Canada. Such diets are frowned upon because (26). Get your life moving in the right direction with BetterMe! As the name suggests, this is an eating plan that involves eating sweet potatoes to lose weight. Should You Follow the Potato Diet to Lose Weight? This eating plan is usually followed by athletes and bodybuilders who want to drop body fat quickly and get more muscle mass before a competition. Start using our app and watch the magic happen. Eat nothing but sweet potatoes all day – In this variation, people just eat sweet potatoes all day. A study done in 2018 revealed that people who have a higher intake of dietary fibre are at a relatively lower risk of type 2 diabetes (, As mentioned above, sweet potatoes have antioxidants that help fight off free radicals which are known to lead to cancer, among other illnesses. In case you are wondering ‘how to use sweet potatoes for weight loss?’, here is a 1200 calorie 3 day meal plan that shows you how to incorporate this starchy carb into your everyday diet, 2 medium-sized boiled eggs, 3 tbsp guacamole, 1 cup soy milk, Calories: 243. Is Sweet Potatoes Meal Plan Good For You? Fats: 5 g, Protein: 15 g, Carbs: 53 g, Calories: 315. This is a popular question among people looking to reduce some weight. Follow the diet properly and do not continue the diet after three days. Fats: 13 g, Protein: 14 g, Carbs: 21 g, 2 sweet potatoes, 1 tsp coconut oil, 3/4 tsp cumin seeds, 1/2 large onion, 1 garlic clove, 1/2 thumb-sized ginger, 1/2 green chilli, 1/2 tsp garam masala, 1/2 tsp ground coriander, 1 tbsp tikka masala paste, 400 g can chopped tomatoes, 400g can chickpeas, Calories: 276. While working on this Sweet Potato Diet review, I struggled big time with my low and no carb days. Fats: 59 g, Protein: 50 g, Carbs: 114 g, 1 cup unsweetened almond milk, 1/4 scoop whey protein powder, 1 tbsp chia seeds, 1 cup blueberries, 1/2 cup oats, Calories: 365. Why Fad Diets Are Bad and How to Avoid Them, Endomorph Meal Plan To Send Your Metabolism Into Full Swing, 13 Day Diet Plan That Will Light Your Metabolism On Fire. Day 3: Breakfast: One boiled potato without any salt added; Lunch: One boiled potato without any salt added and one glass of yogurt; Dinner: One glass of yogurt; Important note: Do not, by any chance, confuse French fries with boiled potatoes, as delicious as they seem to you. These all are full of empty calories that contribute to weight gain. However, some dieters do not like this kind of method because it can be quite messy. The Bottom Line: Is the 3 day sweet potato diet a good way to lose weight? [5]. Is eating nothing but sweet potatoes for 3 days, healthy? Here are the nutrition facts for a medium-sized sweet potato (about 5 inches long, weighing 130 g) (, In addition to the above nutrients, these carbohydrates are also rich in antioxidants that defend our bodies against free radicals. In addition to this, consistent consumption of this food item could potentially help lower the risk of developing type 2 diabetes. Save my name, email, and website in this browser for the next time I comment. They are a starchy vegetable that is quite nutritious and has numerous health benefits. Nuts and seeds such as chia, almonds, and pistachios. If you do have a difficult time sticking to it, then you should talk to your doctor to help you make sure that it’s something that you can keep up with. However, eating too many of these carbs could turn your skin and nails a little orange. and let him or her guide you on the right way to maintain the diet. It may take some time before you see results from following the sweet potato diet plan, but you can expect your body to lose weight fast. Adjust them to suit your needs or make as is and freeze them. Our website services, content, and products are for informational purposes only. You can also consume healthy fats from fatty fish such as salmon, tuna, sardines, mackerel, and trout. Fats: 37.6 g, Protein: 67.4 g, Carbs: 128.7 g, 1 boiled sweet potato, 1 boiled egg, 1 cup soy milk, Calories: 267. The 30 Day Potato Diet for Weight loss, Recipes, and rules. You may wonder what the best way to prepare the sweet potato for the sweet potato diet plan. What to avoid while on the sweet potato diet? Sweet potatoes, while being classified as starchy carbs, show that this is not always true. This article is intended for general informational purposes only and does not address individual circumstances. The best way to kick start any weight loss journey is to start by eating healthy, within your recommended energy intake, practicing control over portions, and regularly exercising. Calories: 170. What Is the Glycemic Index of Sweet Potatoes? SmoothieIn a blender, beat the sweet potato, pumpkin slice, banana, water and some lemon juice. In addition to the sweet potato diet plan, you also need to avoid processed foods, alcohol, and caffeine as these things may cause your blood sugar level to rise. One medium sweet potato yields 1,096 micrograms of this nutrient -- women require 700 micrograms daily, and men 900 micrograms, so one potato gives you more than you need. What is the sweet potato diet? Fats: 36 g, Protein: 9 g, Carbs: 49 g, 1 tsp sunflower oil, 1/2 onion, 225 g boneless, skinless chicken thigh, 82.5 g curry paste, 2 garlic cloves, 250 g sweet potato, 200 g chopped tomato, 50 g baby spinach, Calories: 373. It’s been around for over sixty years and is still going strong today. Fruits like apples, bananas, oranges, and pears. No, they are not. Conversely, consuming a low GI diet may be useful in  promoting and helping maintain weight loss. – Whether you are on the 3 day sweet potato diet or not, it is best to reduce your intake of sodas, sports and energy drinks, fruit-flavored or powdered drinks, and sweetened coffee and tea. The family of Lessie Brown, who lived to the age of 114, claims that the secret to her longevity was eating sweet potatoes every single day. A sweet potato diet is a good way to lose weight. Fats: 9 g, Protein: 12 g, Carbs: 32 g, 1 tbsp rapeseed oil, 2 sweet potatoes, 1 onion, 2 garlic cloves, 1 red chilli, a handful of coriander, 2 tsp ground coriander, 2 tsp ground cumin, 2 tsp smoked paprika, 2 tsp homemade chipotle paste, 1 heaped tsp vegan-friendly yeast extract, 2 x 400 g cans chopped tomato, 400 g can black bean, 140 g cooked quinoa, zest and juice 1 lime, 1 tbsp pumpkin seed, 1 ripe avocado, Calories: 551. Morrison talked candidly in an interview about how he ate nothing but sweet potatoes for three days leading up to a photo shoot that highlights his abs. It is basically an all-potato diet that cycles periods of 3-5 days of only potato eating with normal eating. Conditions such as diabetes, high blood pressure and obesity are severe threats to anyone’s health status... Generally speaking, the topic of fasting has been in the limelight for a number of reasons. Purple sweet potatoes especially are high in anthocyanins, which could help slow the growth of certain types of cancer cells, including bladder, colon, prostate, stomach, lung, and breast cancer (, As stated above, this starchy carb is incredibly rich in beta-carotene. Calories: 160. The potato hack is a short-term 3 to 5 day diet where you eat nothing but potatoes. So no fasting or starving on this diet. Hi everyone! ); thus diabetes patients could be encouraged to have at least a serving of sweet potatoes a day. Fats: 37.7 g, Protein: 43.4 g, Carbs: 153 g. 1/2 cup mango, 150 g mixed berries, 1 cup protein powder, 1 cup almond milk, 1 tbsp peanut butter, 1 tbsp chia seeds. No, it is not. Others prefer the concept of having sweet potato wedges in their breakfast, lunch, and dinner and drink water and juice throughout the day. Sweet potatoes' rich orange color indicates their high vitamin A content, in the form of beta-carotene. Fats: 10 g, Protein: 16 g, Carbs: 57 g, 2 tbsp olive oil, 3 carrots, 1 yellow onion, 680 g sweet potatoes, 2 garlic cloves, 1 tbsp fresh chopped ginger, 1/4 tsp red pepper flakes, 1/4 tsp paprika, 4 cups vegetable broth, Calories: 254. Therefore anyone considering or already on a keto diet cannot participate in the sweet potato diet. If you would like some sweetener in your tea or coffee, switch to stevia. Fats: 7.6 g, Protein: 30.4 g, Carbs: 31.7 g, 4 medium-sized sweet potatoes, 1/2 cup fat-free greek yogurt, 1 tsp taco seasoning, 1 tsp olive oil, 1 diced red bell pepper, 1/2 red onion, 1 tsp chili powder, 1/2 tsp paprika, 1/2 tsp cumin, a pinch of salt, 1 and 1/3 cups canned black beans, 1/2 cup mild salsa, 1/2 cup reduced-fat cheese blend, 1/4 cup cilantro, Calories: 307. Consume fiber-rich foods – Foods that are high in fiber keep you fuller longer, thus keeping you within your caloric intake. The duration of this potato cleanse diet is only 3 days. Calories: 394. Read More: Should You Follow the Potato Diet to Lose Weight? 2. The diet plan was created by Dr. William Ludwig, a famous physician that is known for creating a diet plan called the Ludwig Diet Plan. As seen above, none of the above variations of this eating plan provide all the calories or nutrients that you need. tablespoons of olive oil, a teaspoon of Dijon mustard, salt and sugar. Divide into 6 portions and eat warm without any seasoning. Here is all the information and reviews related to 30 day potato diet. They could also have coffee, green tea, or juice. While most diets will recommend only eating sweet potato wedges, there are others that allow for the consumption of other vegetables as well. This helps suppress your appetite by the additional water content in your diet (, Eating high glycemic index (GI) foods such as refined grains, starches, and sugars is associated with regular weight gain. The concept dates back to … Calories: 327.2. This eating plan will have you eating only boiled eggs, blanched vegetables, and sweet potatoes each day. – Just like sugary drinks, alcohol is replete with calories that we unknowingly consume each time we take a drink. Fats: 26.6 g, Protein: 14.5 g, Carbs: 33.3 g. 140 g sweet potato, 106 g chickpeas, 1/4 tsp olive oil, sea salt, and paprika to taste, For the sauce – 15 g tahini/hummus, 1/2 lemon, 1/4 tsp dried dill, 3/4 garlic clove, water to help thin the sauce. Bodyweight Exercises: The Ultimate Home Workout Solution, While most diets are supposed to be long-term and healthy, there is a big distinction between the sweet potato diet one and some other diets. In a month or two, you would be able to see a marked difference in your body shape. Read honest and unbiased product reviews from our users. A 130 g sweet potato only has 112 calories, 37 calories lower than a cup of whole milk (12). There are better ways to lose weight, such as reducing your calorie intake by 500 to 1000 calories a day with exercising for about 30 minutes each day. Also, people with a history of kidney stones should avoid having too much of this carbohydrate. Hands up if you have tried starting a diet, promised yourself that you will stick to it but found yourself slipping and eventually falling off in a couple of days or weeks. Most popular diets advocate for eating fewer calories, reducing certain macros’ intake, or cutting off certain foods and food groups from one’s diet completely. You should never overindulge or eat anything with lots of fat and sugar, because these foods can hinder your weight loss. These all are full of empty calories that contribute to weight gain. Vegetables like turnips, brussels sprouts, cauliflower, sweet corn, and carrots. I have seen this diet called potato hack or 3-day potato diet . When it comes into contact with water the starch swells, which gives you a feeling of satiety. Add 170 g of cream cheese and heat. Which diet is the most effective in weight loss? This will prevent you from getting sick of it and craving the sweet potato when you’re done with it. 6. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Turkey with vegetables Cut 600 g of turkey fillet into small pieces, season with salt, pepper and marinate in a mixture of soy sauce and chili sauce. Find out how Jamie incorporated the sweet potato into her daily diet plan and dropped 90 pounds! Salad Boil the sweet potatoes in salted water, cut into thin slices. Purple or white sweet potatoes may be … The recommendation is 3-5 pounds per day, depending on your appetite. Total Carbohydrate Intake. High Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion? 3. Cook until tender, beat with a blender. These ingredients make 4 servings. Season the salad with the resulting sauce. With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. It is best to avoid highly processed   refined carbohydrates, alcohol, saturated fats, and sugary drinks. This eating plan is usually followed by athletes and bodybuilders who want to drop body fat quickly and get more muscle mass before a competition. As mentioned above, sweet potatoes have antioxidants that help fight off free radicals which are known to lead to cancer, among other illnesses. 5000 Calorie Diet: Basic Principles of How to... 3 Day Military Diet Plan Food Substitution. Instead, replace them instead with other healthy carbohydrates found in oats, brown rice, wholewheat bread, quinoa, squash, and pumpkin. Calories: 458. We will cover that later in the book. Examples of such foods include. It is important to note that there are several variations of this diet. Check out this 20-min Full Body Workout at Home. They may also make you feel hungrier than usual. The idea is to eat only sweet potato wedges and avoid any other kind of vegetable. I worked at the Montreal Pediatric University Hospital and the Ottawa Heart Institute before joining the International Clinic of Ho Chi Minh City in Vietnam. Tuesday 2020-12-15 16:43:12 pm : 3 Day Sweet Potato Diet | 3 Day Sweet Potato Diet | | Losing-Weight-The-Right-Way Chop the onion, 3 sweet potatoes, eggplant, bell peppers and place in a baking bag. I often have dhal with sweet potato and spinach on a fast day, it's delicious, though now I'm going to try the Jamie Oliver recipe, thanks Tara25! For the past five years, he has been a full-time fitness writer. Calories: 456. Sweet potatoes are relatively high in carbs and thus would not be considered keto-friendly (2). Examples of such foods include. In case you didn’t know, free radicals are unstable molecules that can damage DNA and trigger inflammation. Potato starch and lactic acid ensures minimal amount of daily calories. 3 Day Sweet Potato Diet: Is It Good For Weight Loss? Fats: 26 g, Protein: 77 g, Carbs: 134 g. BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health. The potato diet helps you lose 5kg in 3 days. Repeat this 3 to 5 day hack each week until you reach your target weight. This diet is the perfect choice if you need to lose weight fast. [6]. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. The choice depends on how much weight you want to lose and what your favorite taste is. During the diet eat boiled potatoes and drink yogurt with low-fat. It has high oxalate levels, which can contribute to the formation of calcium-oxalate kidney stones (, Carb-cycling is a very strict high-level nutrition strategy that alternates between high and low intakes of carbohydrates. You can expect to lose around 1/2 to 1 pound of fat per DAY over 3 to 5 days. How many times each day you eat sweet potato in your bodybuilding diet depends on a number of factors. Can eating a sweet potato every day help lead to consistent weight loss? If you want, you can repeat the diet after two weeks, but make sure not to go on with this low-calorie diet for more three days because it can make you lethargic and weak. People with high levels of Vitamin C in the blood could be  at a lower risk of stroke, pneumonia and lung infections, cancer, cardiovascular diseases, and inflammation. – This is the original version of the sweet potato diet. Since this carbohydrate-rich food has a high fiber content, it can slow down the absorption of sugar and help improve blood sugar levels (. Therefore anyone considering or already on a keto diet cannot participate in the sweet potato diet. If you notice any changes in your body, you should report it to your doctor. This will allow you to maintain your healthy body and look great, too. It could also be used to overcome a weight loss plateau or kick start weight loss but only under the instructions of a doctor or dietitian (10). While snacking can be good when you eat the right food, more often than not, many of us consume snacks with empty calories or forget to keep track of these smaller foods and drinks, making us exceed our recommended energy intake for the day. [2]. [1], Some people swear by eating only one meal per day with sweet potato and only drink water and juice throughout the entire time. Connect everything. During this diet you eat boiled potatoes and drink yogurt with low fat content. This is the secret ingredient that helps boost metabolism and helps burn calories. – This is usually found in sodas, pastries, and sweeteners such as sugar, honey, maple syrup and high-fructose corn syrup. Are sweet potatoes good for you? To maintain the low GI of sweet potatoes, it is best to eat them after boiling instead of baking, roasting, or frying them (27). Potato diets may or may not work on you. Fats: 9 g, Protein: 57 g, Carbs: 32 g, Total Intake for the Day: Calories: 1073. Eat two portions each day. When you start the sweet potato diet, it is best to keep a diary so you know what you have eaten and when. You should however avoid fried foods and other processed foods as these contain lots of unhealthy substances. For instance, in some studies, participants were able to eat a single serving of sweet potato per day for three days while still losing weight. Hi. To keep your blood sugar low, you should avoid foods that have too much sugar, such as cakes, pastries, cookies, candy, and sweets. Here is how the sweet potato diet could help you lose weight: As seen above 1 medium-sized sweet potato has 3.9 g of fiber. main content. I needed more fat and protein than the allotted amounts at least once a day. Tie the bag and cook in the oven for an hour. This vitamin also lowers the likelihood of a wrinkled appearance and dryness of the skin (21). Eating high glycemic index (GI) foods such as refined grains, starches, and sugars is associated with regular weight gain. It is important to have enough energy during your workouts and to eat at the right times. This diet, also called “the potato hack” dates back to the 1849s when the rich ate plain potatoes for a few days to lose weight gained due to their luxurious lifestyle. Side effects of these starchy carbs are quite rare. – These can be found in avocados, nuts, and seeds. 3. A ketogenic diet is a high-fat, very-low-carb diet that requires you to remove almost all carbohydrates from your diet and replace them with fat. Beta-carotene is found in many colorful fruits and vegetables such as sweet potatoes, carrots, apricots, spinach, kale, and cantaloupes (3). His diet focuses on eating foods that are high in fiber and low in calories. Potato diet: Day 1. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. High chance of gaining all the weight back. The Sweet Potato Diet – A simple carb-cycling approach that uses only one amazing carbohydrate: the sweet potato FREE 3-Day Meal Guide & Three Never-Before-Seen “Exclusive” Recipes (not in the book). It is an excellent source of nutrition, and the sweet potato diet can help you lose weight and stay healthy. They are also an excellent source of beta-carotene (24). One of those is that people believe it is healthy and can help promote weight loss. You can switch the diet food around any way you wish or replace the foods you see for another with the same caloric value. 3 pounds of large potatoes wash thoroughly, cut in wedges and bake in the oven until golden brown. It helps lose nearly 1 lb a day (0.45 kg)! 4. Carb-cycling is a very strict high-level nutrition strategy that alternates between high and low intakes of carbohydrates. They can also have unsweetened coffee, tea, and water. Fats: 5 g, Protein: 18 g, Carbs: 65 g. Total Intake for the Day: Calories: 1161. In addition to the above nutrients, these carbohydrates are also rich in antioxidants that defend our bodies against free radicals. (YAY!) The sweet potato diet really isn’t hard at all, but you have to follow it precisely if you want to reach your weight loss goals. Chop two celery stalks, fennel and apple at random. Fats: 20 g, Protein: 15 g, Carbs: 53 g. 1/2 cup cottage cheese, 1 cup pineapple chunks. The diet of potatoes and yogurt is very simple and gives excellent results.