Potatoes for weight loss: dietary dishes and calorie table

“If I had to choose between a banana and a pineapple, I would choose potatoes,” - you can’t say better about the love for this vegetable. It ranks first in prevalence in the world. Almost every nation has its own national dish made from it: kystybai among the Tatars, zeppelins among the Lithuanians, goulash with cepetke among the Hungarians, potato pancakes among the Belarusians, tortilla among the Spaniards...

Against the backdrop of this diversity, one of the most pressing questions for everyone who is fighting excess weight is whether it is possible to eat potatoes while losing weight? And if so, what is the best way to do this without harming your figure?

Nutritional value of potatoes

The chemical composition of potatoes per 100 g of product is characterized by a high content of carbohydrates (16 g) and a moderate amount of protein (2 g), fat (0.4 g) and dietary fiber (1.4 g). The remaining 80 g is water.

In addition to these compounds, root vegetables contain vitamins: B₁, B₆, B₂, H, PP, C and E. Potatoes contain many macro- and microelements, such as:

• potassium;
• phosphorus;
• sulfur;
• chlorine;
• magnesium;
• calcium;
• fluorine;
• vanadium;
• iodine;
• zinc;
• iron;
• molybdenum;
• cobalt;
• nickel;
• copper.

Potatoes are a source of folic, oxalic and pantothenic acid, as well as phospholipids - compounds necessary to fight cholesterol.

Be sure to see: Is it possible to eat corn while on a diet: benefits and harms? Get a complete set of proteins, fats and carbohydrates from Doshirak dietary products on a diet: is it possible to eat fast food products? Is it possible to eat soy sauce while on a diet: all the myths and truth

Calorie tables for the most popular potato dishes

Finally, some dry numbers - this way you can more clearly see how “different” potatoes can be

Effects on the body, benefits and harms when losing weight: why you shouldn’t get carried away

Potatoes are a unique vegetable in many respects. Even grapefruit cannot compare with it in vitamin C content. The fiber in its composition does not cause irritation to the walls of the stomach, so this type of root vegetable can be found on the menu of ulcer sufferers and gastritis sufferers.

Macro- and microelements, such as magnesium, copper, iodine and calcium, contribute to faster removal of fluid from the body, thus preventing swelling.

Plant protein guarantees a long-lasting feeling of fullness, significantly reducing the number of hunger pangs, and dietary fiber and fiber not only have a beneficial effect on the entire gastrointestinal tract system, but also remove toxins, while maintaining normal blood sugar levels.

Considering the large number of positive factors, why can’t you constantly eat potatoes and lose weight? It's all about the way you use it. Most often, potatoes are fried with vegetable or butter or even lard. No less popular are French fries with ketchup, salty chips or baked tubers in a heavy fatty sauce. In such cases, a modest 80 kcal turns into 300 or all 500.

The second disadvantage of this vegetable is its high starch content. When this substance enters the human body under the influence of insulin, it is broken down into simple sugars, which, in turn, are converted into glycogen and adipose tissue of cells. You can get rid of the latter only by combining diet with physical activity.

It is important! To reduce the calorie content of potatoes and reduce the starch content in them, before cooking, you need to fill the tubers with cold water and leave for at least 1-2 hours.

Is it possible to lose weight by eating potatoes?

As mentioned above, potatoes will play a huge role in weight loss: the calorie content of boiled or baked root vegetables is so low that you can safely choose them for breakfast, lunch and dinner. You can calculate the required amount of potatoes per day in order to get rid of extra pounds, taking into account your lifestyle and the presence of physical activity in it.

In what form is it best to eat?

Properly prepared potato dishes can help you achieve your ideal weight. If we consider this issue from the point of view of calorie content, then the most dietary vegetable will be boiled in its jacket.

Its energy value does not exceed 78 kcal/100 g. Next comes stewed root vegetables with an indicator of 102 kcal, then mashed potatoes - 106 kcal, baked in a uniform in foil - 110 kcal and, finally, fried - 195 kcal. The deep-fried product closes the chain, with an indicator of 350-400 kcal.

Potatoes baked in the oven with the skin on will retain the greatest amount of vitamins and nutrients. This is the healthiest dish of all presented. Slightly fewer micro- and macroelements will remain in the boiled vegetable (in its uniform), and their content is even lower in peeled boiled root vegetables. Pan-fried and deep-fried potatoes are not even worth mentioning.

A feeling of fullness comes even when consuming a small portion. In addition, the microelements contained in it remove excess water from the body, helping the kidneys function and preventing the occurrence of edema. The potato diet, due to the presence of starch in the product, should go hand in hand with regular physical activity. So, its efficiency will increase by 1.5-2 times.

During your diet, you should not combine potatoes with animal protein, white rice, or baked goods. Due to the high glycemic index, you should not eat this vegetable at night. When choosing between young and old root crops, preference is given to the former. Firstly, they have a lower calorie content - 60-65 kcal versus 80 kcal of old potatoes. Secondly, in the latter, due to their long shelf life, carbohydrates quickly break down into simple sugars, which are easily converted into the subcutaneous fat layer.

Boiled potatoes and mashed potatoes

Boiled potatoes are one of the simplest and most hassle-free dishes. The vegetable can be cooked peeled or in its jacket. This is a low calorie product, slightly inferior to the baked version.

This is interesting! To preserve vitamins and elements that improve metabolism, potatoes should be placed in boiling, not cold, water during cooking.

During cooking, the root vegetable retains many useful substances, including fiber, which has a beneficial effect on the gastrointestinal tract, as well as kidney function.

One of the most famous dishes made from boiled potatoes is mashed potatoes. This product is considered a safe baby food, so it is also ideal for dietary nutrition.

When introducing this dish into your diet, it is worth remembering that you cannot add full-fat milk and butter to it during the cooking process. Water puree is the lowest calorie option. To improve the taste, you can supplement it with parsley, dill or green onions, and use skim or 1% milk instead of water.

As for spices, when dieting, you must remember that some types of spices can stimulate the appetite. During the period of weight loss, salt consumption should also be minimized, as it retains water in the body.

Fried

Fried potatoes are not recommended for dieting. And the point is not only in its high calorie content (190-200 kcal/100 g), but also in the significant content of carcinogens in this dish. During frying, the product is deprived of most vitamins and beneficial compounds.

Baked

It is potatoes baked in the oven that hold first place in terms of lowest calorie content. The main condition is that the vegetable must be cooked in its peel and without the use of oil. Potato skin contains many useful microelements, including those responsible for detoxification and removal of excess moisture from tissue cells.

Plant proteins albumin and globulin are also not destroyed when baked in foil. They promote quick satiety and maintain this feeling for a long time.

French fries

French fries have long been a symbol of fast food. Which is not at all in his favor.

Fried in a large amount of oil, it has not only the highest calorie content (350-400 kcal), but also a high content of trans fats, which are present in any hydrogenated vegetable oil.

This is the product used in most fast food establishments.

Recommendations from nutritionists

• The potato diet should not last more than one week;
• It is better to carry out the diet in the summer, when young potatoes are available;
• The potato diet is contraindicated in any stressful situations;
• The process of losing weight should be combined with a long stay in the fresh air and light physical activity in the form of breathing exercises or yoga;
• During the diet, additional intake of vitamin complexes or fish oil is required;
• The potato diet is strictly prohibited for people with chronic diseases;
• The process of losing weight based on dieting must be accompanied by intense physical activity;
• The optimal duration of strict potato diets should not exceed 3 days. A longer period of staying in this state can harm a thin body. The correct way out of the weight loss process sometimes becomes impossible due to a lack of necessary knowledge and the awakening of an uncontrolled appetite.

Is it possible to eat grapes while losing weight?

Considering all the recommendations for using potatoes for weight loss, you can independently decide on the availability of potato dishes during this period. If the process of preparing root vegetables and following all dietary rules causes difficulties, then it is more rational to completely abandon the use of potatoes during the period of weight loss.

Dietary recipes for healthy eating and weight loss

There are many recipes for potato dishes. Some of them can be safely included in the diet menu.

Baked "like fries"

You will need 3 large potatoes, spices and 1 tbsp. spoon of ground crackers. The vegetables are cut into strips, then placed in a bag and shaken together with spices and breading mixture. Then the potatoes are carefully placed on a baking sheet with parchment and placed in the oven (180°C) for 20-30 minutes.

In a slow cooker

Young potato tubers (700-800 g) are thoroughly washed, dried, pierced several times with a fork, and then wrapped in thick foil. Then the products are placed in a multicooker (up to ¾ of the volume) and baked in the “Baking” mode for 40-60 minutes. Serve potatoes cut into 2 parts with salt, herbs and a small amount of olive oil.

The product perfectly satisfies hunger

Another study belongs to Australian scientists from Sydney, who derived a conditional index of food saturation. The higher it is, the better the product copes with hunger.

The satiety index was selected experimentally: participants in the experiment ate a portion of a product with a calorie content of 240 kcal and monitored their hunger every 15 minutes.

The saturability of white bread (100%) was taken as a conventional unit. Potatoes have overtaken many foods in the “fullness index”, leaving behind rolled oats, brown rice and whole grain bread . Its saturation rate was 323%.

For reference: Sweets and baked goods have the lowest saturation. The index for croissants, muffins and waffles is 47-65%.

Based on the results of the study, we can conclude that “properly” cooked potatoes help you forget about hunger for a long time and contain a small amount of calories .

Unloading and nutrition for emergency weight loss

Potatoes can also be used during fasting days. This mono-diet allows you to lose 500-600 g, provided you drink plenty of water and have your last meal no later than 19:00.

A potato fasting day allows you to introduce baked or boiled potatoes into your diet without salt and oil. The permissible norm is 1.5 kg of product per day. The number of meals should not be less than 5.

The potato-kefir express diet has also proven itself well. To the same diet (1.5 kg) add 600 ml of low-fat kefir, which can be drunk 3 times a day.

Another option for quick weight loss is mashed potatoes. It is prepared from 600 g of product and 1 glass of skim milk. You can eat mashed potatoes for breakfast and lunch; for dinner you should replace it with 2 baked potatoes.

Potato juice deserves special mention, as it can stabilize the water-salt balance and activate digestive processes. When used correctly (100 ml 3 times a day 20 minutes before meals), up to 0.4 kg of excess weight can be lost per day, even without following a diet.

Watch a video about the potato diet:

Experts' opinions

Most nutrition experts believe that potatoes can be eaten on a diet. However, this must be done correctly.

Well-known nutritionist Alexey Kovalkov, host of the “Family Size” program, does not require completely abandoning potatoes, but recommends using them correctly: only young and baked.

His colleague Mikhail Ginzburg, MD. Samara Research Institute of Dietetics also speaks about the proper use and benefits of this product. The substances contained in the vegetable not only prolong the feeling of fullness, but also nourish the muscles.

An ardent fan of organic nutrition, actress Julia Roberts also sees nothing wrong with eating potatoes. The basis of her favorite diet is this root vegetable. Her fasting diet, in addition to baked potatoes, includes fresh vegetables and low-fat cottage cheese.

What can be replaced

What sweets can you eat while losing weight?

Interesting. Potatoes appeared in Russia only during the reign of Peter the Great. Until this point, only turnips, pumpkin, cabbage, carrots and beets could be found in the Russian diet.

Such vegetables can be a good alternative to potato dishes during the weight loss stage. These boiled root vegetables in various combinations with spices and herbs will be a good replacement for the potato diet. But if the craving for potatoes is too high, and it is extremely difficult to give it up, then you should not reproach yourself, but strictly follow the existing advice and recommendations of experts.

Main conclusions

Potatoes are a controversial product. Despite its glycemic index, it can be used both during the diet and for emergency weight loss:

1. In a dietary diet, only young vegetables are used for cooking.
2. You should not combine potatoes with animal fats and proteins, heavy sauces and large amounts of vegetable oil.
3. The healthiest potato is baked. It retains most nutrients while being low in calories.
4. To achieve better results, the potato diet must be combined with physical exercise. In this case, starchy substances are converted into energy, and not into subcutaneous fat.
5. Fried dishes from this vegetable are unacceptable on any diet.

Whether potatoes become a friend or an enemy of a figure depends only on the method of its preparation. Proper use of this vegetable will help achieve excellent results without radical deprivation.

...And its harm

But it’s not for nothing that adherents of proper nutrition at one time anathematized potatoes and mercilessly crossed them out of the diet? Yes and no.

• The bad reputation of the root vegetable has been created primarily by our unhealthy eating habits. We fry it with butter (some even with cracklings!), deep-fry it, turn it into puree with a good portion of butter, crunch it with chips with gusto... And even if we bake it, we serve the potatoes with ketchup and other non-dietary sauces. As a result, a harmless 80 kcal in the blink of an eye “swells” to almost 200 for fried potatoes and more than 300 for deep-fried potatoes.
• The abundance of starch in the root vegetable can add folds to our waist if we consume the product too often, in large quantities or in the afternoon, especially for dinner.