Potato diet - varieties, menu, principles

Potatoes are one of the most common products found in every home. Potatoes are used to prepare many dishes. But often girls consider it a “forbidden fruit” that can cause them to gain extra pounds. This is only true if you are into fried potatoes or mashed potatoes with butter and milk.

Women who want to lose weight probably ask themselves the question: “Can I eat boiled potatoes while on a diet?” The answer is clear: yes. But there is one condition - you need to choose only new potatoes.

This vegetable is not only easy to prepare, but also delicious. Plus, it's low in calories. During a diet, potatoes are a real storehouse of easily digestible starches and microelements. It is rich in magnesium, phosphorus, calcium, potassium, contains pectins and essential amino acids, and satisfies hunger well.

The benefits of potatoes

It should be borne in mind that only young potatoes “participate” in the diet. The variety does not matter much, but it is recommended to give preference to tubers with yellow flesh. These varieties contain a lot of carotene, which has a beneficial effect on skin, hair, nails and vision.

• Vitamins C, PP, A, B1, and B2 are necessary for the proper functioning of the body.
• Minerals - potassium, magnesium, phosphorus, iron are responsible for oxygen saturation of the blood, nervous system and heart function.
• Potatoes are a very filling product, so hunger does not bother you for 3-4 hours. For a diet - the most suitable property. There is no need to starve yourself of herbal salads; a serving of potatoes is enough to satisfy your hunger and lose weight at the same time.

How is the weight loss effect achieved?
It's simple. The diet uses freshly harvested potatoes. Calories entering the body are converted into energy, while the body receives a sufficient amount of protein so that it does not require replenishment for a longer time. But there is not enough protein for its excess to be stored in the form of excess sugar. In addition, the body will use its own reserves to process portions of potatoes, so you will lose weight.

Main rules

The use of potatoes in a diet for weight loss seems strange to many, but there is nothing incredible about it. Fresh root vegetables contain only 70 kcal. per 100 g of product, it contains absolutely no fat and sugar, but quite a lot of fiber, potassium and ascorbic acid.

The starch that the tubers are rich in maintains a feeling of fullness for a long time. Without oil and meat, it is easily digested. If you don’t abuse it, you don’t have to worry about extra deposits on your sides. On this diet, potatoes are allowed to be eaten on a limited basis, not combined with fats and other starchy foods. And if you choose not boiled varieties, but white young tubers suitable for soups and salads, there will be no risk of gaining weight at all.

Diet rules, duration and results

The diet rules are also simple:

• If possible, exclude salt and other seasonings.
• Preference should be given to green or herbal tea.
• Drink enough water. Precisely water, since coffee, for example, promotes dehydration. For one cup of coffee you drink, you will pay for two cups of water lost by the body.
• Eliminate snacking.
• Take vitamin and mineral complexes.
• Pay attention to your health and monitor your well-being.

The diet course can last 3, 5 (7) or 14 days, depending on how many kilograms of weight you need to lose. According to reviews, you can lose from 2 to 7 kg on a potato diet. There are also reviews saying that it is possible to lose 10 or more kilograms in a month.

There are several ways to lose weight by eating potatoes. From the tested ones, it’s easy to choose the one that suits you.

Disadvantages of a potato diet

Despite all the benefits and effectiveness, there are certain disadvantages to this diet.

In some menu options, the use of useful components is not provided, and potatoes are not able to provide the body with vitamins in such quantities. To solve the problem, you can use special supplements and vitamin complexes that will help maintain a normal balance of substances in the body.

The effectiveness of the diet depends on the type chosen . To get the desired result in a few days, you need to use the most stringent options.

This diet has contraindications that should be taken into account when choosing a menu. The potato diet should not be prescribed to people with diabetes. Allergic reactions, reduced immunity, metabolic disorders, diseases of the endocrine, nervous and cardiovascular systems - all of these are the main contraindications.

In the postoperative period, under no circumstances should you use a potato diet . This can provoke serious disruptions in the functioning of the body and aggravate the situation.

Potato diet for 5 (7) days

This is a more gentle option; the diet includes potatoes - 7-8 large potatoes per day, 2 eggs per day. You can add herbs, seasonings, salt and vegetable oil to two meals a day. Suitable for those who cannot stand complete monotony in food and want to get rid of 3-5 kg. weight.

Approximate menu for the day:

Eating	Dishes
Breakfast	Low-fat kefir or milk - 1 glass
Dinner	Puree on water without oil and seasonings, including salt
Dinner	Potato salad with boiled egg, dressed with vegetable oil
Before bedtime	Warm water without additives - 1 glass.

Due to the limited availability of substances entering the body, it is recommended to take vitamin-mineral complexes. The amount of fluid is at least 2 liters per day.

Recipes

To achieve the desired results with this weight loss system, you need to prepare the dishes correctly. It is allowed to boil or bake potatoes without adding: fat, salt and spices. It is pre-soaked in cold water.

Nutritionists advise using young potatoes in the diet, since old ones are oversaturated with starch. And this is the first enemy of a slim figure.

Potato and vegetable soup

A light and nutritious soup, for the preparation of which you will need:

• potatoes - 3-4 pcs. ;
• onion - 1 head;
• carrots - 1 pc.;
• olive oil - 1 tbsp. l. ;
• water - 1.5 l;
• dill;
• salt - to taste.

Step-by-step instruction:

1. The tubers are peeled and cut into any shape. Place in boiling water on the stove.
2. Finely chop the onion and grate the carrots. Saute them in a frying pan for 2-3 minutes with a small amount of oil.
3. Transfer the roast into the soup and continue cooking for another 20 minutes.
4. Chop the greens and add them 5 minutes before turning off.

Before serving, let the dish sit in a saucepan with the lid closed.

Casserole with minced meat

Ingredients:

• young potatoes - 450–500 g;
• minced beef - 350 g;
• carrots - 1 pc.;
• eggs - 2 pcs.;
• onions - 1 pc.;
• breadcrumbs - 2-3 tbsp. l.;
• vegetable oil - 25 ml.

Further actions:

1. Prepare mashed potatoes from boiled potatoes with the addition of raw eggs.
2. Peel the onion and chop it. Rub carrots.
3. Then fry the vegetables for 2-3 minutes, after which add minced meat and simmer for 5-7 minutes over low heat.
4. The heat-resistant form is greased with butter and sprinkled with breadcrumbs.
5. First, lay out a layer of mashed potatoes, then the minced meat filling and cover with the remaining potatoes.
6. Sprinkle breading on top and bake in an oven preheated to 190°C.
7. After 30–40 minutes, the dish is removed.

Mashed potatoes

In this diet, mashed potatoes are the most requested dish. And it is prepared simply and quickly. Why you need to collect a basic grocery kit:

• potatoes - 4–5 pcs.;
• water - 1-1.2 l.

Cooking process:

1. Peel the vegetables, wash them under running water and cut them into 2 or 4 pieces.
2. Place in boiling water and cook until tender. This usually takes 25–30 minutes.
3. Drain a quarter of the liquid volume and pound the tubers until smooth. You can use a blender for this.

Potato diet for 14 days

If you are overweight more than 10 kg, it would be wise not to lose weight right away. This is what the potato diet is designed for, lasting two weeks. The stages of this method are described below by day.

Attention! The diet is very strict and before starting it, try a shorter course, for example, for 3 days. You need to understand whether you are ready and able to complete the entire two weeks.

Days	Menu	Notes
1-3	Potatoes baked in the oven without seasonings and oil.	Divide into 6 steps
4-10	Boiled potatoes in their jackets.	Divide into 6 meals, you can add salt and vegetable oil to 2 meals a day
10-14	Mashed potatoes	You can add herbs, oil, salt, pepper. The portion should be smaller than usual.

Strict adherence to the diet will save you from 10 kg in 14 days.

Combined option

If it is very difficult to eat only potatoes, but you really want to lose weight, you can choose the option of a combined diet. In this case, such a root vegetable goes well with eggs.

The duration of this diet is seven days. If it is fully followed, then in the end you will be able to lose up to five kilograms of excess weight. The diet will look like this:

• For breakfast, black coffee without sugar and one soft-boiled egg are offered;
• for lunch you can cook three potatoes, which are boiled in their skins, and again an egg, but already hard-boiled;
• for dinner one egg and two potatoes.

In addition, it is recommended to drink up to two liters of water during the day. Every day the menu looks the same. It may be tiring, but the weight loss results will be impressive. And it is easier to stick to such a diet, since it does not cause a strong feeling of hunger and does not bother you with monotony.

Potato and cabbage diet

This option, despite the rigidity, is still the most useful. Cabbage contains coarse fibers that promote digestion and eliminate toxins from the body. In addition, cabbage is very low in calories, but due to the fact that coarse fibers are not digested, in “company” with potatoes it gives a long-lasting satiety effect.

The duration of the diet is no more than 7 days. During this time you can lose 5 kg.

Time	Menu
Breakfast	Fresh cabbage salad, 1 baked potato, glass of tea
Lunch	Cabbage salad
Dinner	Cabbage and potato soup, 1 baked potato
Afternoon snack	Cabbage salad
Dinner	Stewed cabbage, 1 baked potato, glass of tea

It is better to drink green or herbal tea to speed up the process of cleansing the body.

The menu is approximate, so you can easily create your own. The main thing is to eat in small portions. It is wise to exclude seasonings, since salt retains water in the body, and pepper increases appetite.

Increasing the duration of the diet is dangerous, since there is a risk of developing a deficiency of substances that the body needs daily. Most of them come only from food. The entire course should be accompanied by taking a vitamin-mineral complex.

Valuable advice

Recommendations from nutritionists will help you lose weight in the shortest possible time and without harm to your health:

1. Potatoes are cooked only by steaming, in water, in a sleeve or simply on a baking tray.
2. Eliminate fried foods from the menu, even if you did not add oil.
3. Try to follow the principles of fractional nutrition.
4. You should not overeat in the evening; dinner should be equal to breakfast.
5. Water is an important aspect of losing weight, so drink at least 2 liters of liquid per day.
6. Limit salt.

This is what the main postulates on the path to your slimness look like.

Rules for quitting the diet

It doesn’t matter how long the diet course you choose, the exit rules are the same for everyone. And the longer the course, the more strictly they must be observed.

• On the first day after completing the course, the dietary diet must be followed, but you can add seasonings, include vegetable oil and herbs. For another 4-5 days, if possible, eat small portions. It is better if there are not 3 meals, but 5 or 6. Avoid high-calorie foods so that the weight does not return. Canceling a diet is just as stressful for the body as the diet itself, so there is no need to give it additional stress. Gradually introduce familiar foods to the menu and drink more.
• Forget about sandwich snacks, it is better to eat a serving of vegetable salad, which has a lot of fiber - cabbage, carrot, cucumber and tomato. Be sure to add greens to salads. It will be useful to use linseed oil as a dressing.

The most important thing is to reconsider your nutritional principles and try not to eat up your bad mood with delicious desserts.

Diet for a week

One of the most important rules of the potato diet is that all dishes are prepared without salt, butter, mayonnaise or any other sauces.

First day

1. Breakfast: mashed potatoes without milk and eggs – 150 grams. A cup of green tea with lemon.
2. Lunch: chicken broth with parsley and potatoes. Vegetable juice.
3. Dinner: baked potatoes, salad of spinach leaves, green onions, fresh ginger root. Before going to bed, you can drink a glass of low-fat kefir.

Second day

1. Breakfast: boiled potatoes with olive oil and turmeric – 150 grams. A glass of rosehip decoction with honey.
2. Lunch: vegetable broth with boiled potatoes, celery, carrots and herbs. Tomato juice.
3. Dinner: raw potato salad (the tubers are first peeled, cut into thin slices or strips and soaked for 10 minutes in cold water) with zucchini. You can season with flaxseed oil, sesame seeds and pumpkin seeds. Before bed – a glass of low-fat kefir.

For drinks, herbal infusions or green tea without sugar are recommended, as well as pure still water - mineral or spring.

The third day

1. Breakfast: spinach or cabbage salad with cucumber and any seeds. Lemon juice as a dressing. A cup of ginger tea with honey.
2. Lunch: fish broth with potatoes and dill. Tomato or apple juice.
3. Dinner: boiled potatoes with green peas, cucumber.

Fourth day

1. Breakfast: potato and zucchini pancakes, fried without oil. You can add a couple of spoons of natural, low-fat yogurt. Herb tea.
2. Lunch: baked potato, a few slices of tofu. Salad of fresh tomatoes, bell peppers, cucumber. Apple or grapefruit juice.
3. Dinner: raw potato salad with ginger and carrots. Before bed – tea with mint and lemon balm.

Fifth day

1. Breakfast: green salad: spinach, lettuce (iceberg, lettuce, arugula), cucumber, parsley, dill, dressed with lemon juice. Add some sunflower and pumpkin seeds, walnuts.
2. Lunch: vegetable soup with potatoes, carrots, red bell pepper, parsley. Cranberry juice.
3. Dinner: baked zucchini with potatoes and tomatoes. You can add turmeric and grated ginger. Before going to bed, you can drink a cup of low-fat kefir.

The least effective version of a weekly potato-based diet for weight loss requires giving up dinner, replacing which is a glass of kefir with the lowest fat content.

Sixth day

1. Breakfast: potato pancakes without butter, grapefruit or green apple. A cup of herbal infusion.
2. Lunch: broccoli, cauliflower, spinach and steamed asparagus. You can add a little cayenne pepper. Vegetable juice.
3. Dinner: Raw potato salad with zucchini, carrots, sesame seeds and olive oil. You can add a little soy sauce.

Seventh day

1. Breakfast: mashed potatoes with the addition of any vegetable oil. Some dried fruits and nuts (figs, dried apricots, almonds). Ginger or green tea.
2. Lunch: stewed potatoes with mushrooms without butter. You can add rosemary and turmeric. A glass of any freshly squeezed juice.
3. Dinner: boiled potato salad with ginger and zucchini. Before going to bed, you can drink herbal tea (chamomile, linden, mint).

The diet completely excludes the consumption of meat, fish, seafood and significantly limits the consumption of dairy products. After seven days, these foods should be gradually introduced into the diet. Under no circumstances should the consumption of fatty meat (pork, lard), flour and confectionery products be allowed. Preference should be given to whole grain cereals, low-fat cottage cheese, eggs, and poultry.

By following all the rules of the potato diet, you can easily lose 3, 5 or even 10 kilograms in a week. To achieve maximum results, it is necessary to exclude all kinds of snacks; the last meal should be 3 hours before bedtime (read more here). It is also necessary to drink as much liquid as possible - water, herbal teas, juices and walk as much as possible in the fresh air.

Contraindications, pros and cons

A diet is not just a special regime or diet. It is a medicine for excess weight, and like any medicine, the potato diet must be “taken” after consultation with a nutritionist and your doctor.

Potatoes themselves are not a product that has contraindications. But the diet regime is quite strict and is not recommended if you have:

• chronic diseases of the digestive system,
• skin diseases,
• low pressure,
• avitaminosis.

In these cases, it is better to refrain from dieting. A limited diet and lack of minerals can provoke an exacerbation of the disease and cause even greater harm to health. Then even getting rid of extra pounds will not be a joy.

Pros of the potato diet

• The diet is hypoallergenic, so it is suitable even for allergy sufferers.
• There is no constant feeling of hunger, so losing weight on potatoes is comfortable.
• Economy. You will be able to feed your household and not spend money on individual products for yourself.

Cons of the potato diet

• Diet monotony.
• Rigidity of courses.
• The need to use fresh harvest. Although, this drawback is insignificant, since new crop potatoes can be found in stores all year round. And for the diet you need no more than 2 kg. in a day.

A tasty, satisfying, healthy and affordable root vegetable will help you not only satisfy your hunger, but also lose weight. Choose your option and go towards your ideal figure.

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.