The best potato diet options

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

Useful properties and chemical composition of potatoes

Potatoes have unique properties that differentiate 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 a daily portion of phosphorus, potassium, carbohydrates. Potatoes saturate the body with plant proteins that have an alkalizing effect. This allows you to include the product in the menu for kidney disease, metabolic disorders, gout.

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

Vitamin B6 supports the immune response, the processes of inhibition and excitation in the brain, the formation of red blood cells. With a deficiency of this vitamin, a person loses his 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, promotes the absorption of iron. Vitamin C deficiency is accompanied by looseness and bleeding of the gums, bleeding from the sinuses. This is due to fragility and increased capillary permeability.

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

Raw potatoes are widely used in folk medicine. It is used to prepare remedies for the treatment of burns, eczema, boils, fungal skin lesions. Lotions help relieve itching and pain. Compresses 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.

KBZhU and glycemic index

Nutritional value of potatoes (100 g 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 potatoes in their uniforms - 65 units;
• boiled without peel has a GI of 70 units.

Diet rules and duration

The rules for 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;
• refuse snacks;
• add multivitamin complexes to the diet;
• monitor your well-being.

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

Diet advantages and disadvantages

Benefits of the Potato Diet for Weight Loss:

• prolonged feeling of fullness;
• improving well-being;
• strengthening the central nervous system;
• product availability and ease of cooking;
• performance remains at the same level;
• depression and loss of strength do not develop;
• low probability of disruption.

Diet Disadvantages:

• mono-diet requires additional intake of multivitamin complexes to replenish the deficiency of micro- and macroelements, vitamins and amino acids;
• a constant feeling of thirst makes a person drink more fluids;
• a poor diet quickly gets bored;
• not suitable for diabetics, pregnant and lactating women.

Contraindications:

• excessive gassing;
• urolithiasis disease;
• exacerbation of gastrointestinal diseases.

Potato diet options for weight loss

The most popular potato diets are for 3, 5, 7 and 14 days. We suggest that you familiarize yourself with an exemplary weight loss menu, choose the one that suits you, depending on your goal.

For 3 days

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

Sample menu:

1. Breakfast: 200 ml of 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 the addition of dill.

In the photo - steamed potatoes with herbs.

For 5 days

Observing the proposed diet, you can become lighter by 3-4 kg.

Day number 1:

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

Day number 2:

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

Day number 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 40-50% fat and 1 fresh tomato.
3. Dinner: baked potatoes (3 pcs.) And 100 g of cottage cheese with a fat content of 0.5%.

Day number 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 pepper and red onion.
3. Dinner: 3 boiled tubers and 100 g of fat-free cottage cheese.

Day number 5:

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

For 7 days

The 7-day diet option repeats the diet for 5 days with the difference that you will have to refuse dinner. Fermented milk products and tea are prohibited. Clean water is consumed 30 minutes after a meal. The maximum weight loss is 5 kg. One serving - 300-350 g.

Day number 1:

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

Day number 2:

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

Day number 3:

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

Day number 4:

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

Day number 5:

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

Day number 6:

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

Day number 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 water without gas, rosehip broth, green tea. With a heightened sense of hunger, it is allowed to add 1 tsp to drinks. honey.

For 14 days

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

Sample diet:

1. Day 1-3: Divide 1.5 kg of boiled or baked tubers into 6 meals.
2. Day 4-10: Divide 1.5 kg of potatoes cooked in their skins into 6 meals. For breakfast and snack, the dish can be seasoned with olive oil and sea salt.
3. 11-14 days: divide the mashed potatoes in milk without butter into 5 receptions. Serving weight - 200 g.

Remember to drink plenty of clean water, herbal tea, or green tea.

Combined diets

Combined diets are designed for a week. Subject to the norms, it is possible to lose from 4 to 6 kg. Additional ingredients fill and reduce the chances of relapse.

Potato and cabbage

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

There is no animal protein in the diet, which leads to weight loss due to muscle "burning". Therefore, you cannot sit on such a diet for more than 5-7 days.

Potato and egg

Such a diet is more easily tolerated 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 stevia-based sweeteners.

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 potatoes are consumed, 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.

Slimming with potato juice

The method of weight loss on fresh potatoes is designed for 14 days. The juice contains easily digestible carbohydrates, sulfur and phosphorus, has anti-inflammatory and purifying effects, 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 pieces and squeeze the juice through a juicer. Or just use a grater and squeeze the juice through a cheesecloth folded in several layers.

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

Council. 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;
• lowering cholesterol;
• removing excess fluid and reducing tissue swelling;
• improvement of complexion, hair condition.

Non-carbonated pure or mineral water is consumed between meals.

On boiled tubers

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

On mashed potatoes

The diet is varied thanks 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 of boiled puree (without salt, butter, milk), 1 cucumber.
3. Lunch: 100 g of boiled puree, 1 tomato.
4. Dinner: salad of 1 potato and 1 egg, flavored with 1 tsp. olive oil, vinegar or lemon juice, black pepper.

On baked tubers

Wash about 1.5 kg of potatoes, cut them into quarters with the peel 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 receptions.

Diet exit rules

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

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

Reviews

Real reviews of the potato diet are mostly positive.

Valentina, 36 years old: «I drank potato juice for weight loss and normalization of the digestive tract for two weeks. The nutritionist recommended to strictly adhere to the norms of consumption, to exclude 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. On control weighing at the end of the first week I saw minus 5 kg, at the end of the second - another minus 3 kg. The state of health was great, without the dizziness that occurs with low-carb diets. "

Irina, 40 years old: “The eternal female problem of 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 with the help of a potato diet. I chose the 7-day option, which includes 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 shouldn't have doubted. In a week, I managed to lose weight by as much as 5 kg. It is important to eliminate salt, spices and drink about 2 liters of water a day. "

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Conclusion

Many women ask themselves: why shouldn't potatoes be eaten on a diet? Indeed, there are not so many calories in this tasty and healthy product. Nutritionists denied outdated information and advise not to give up potatoes, including them in the diet 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 the body of toxins, improve digestion and appearance.