Simple ways to effectively lose weight from potatoes
Many people always think that potatoes are a starchy food and the culprit that causes weight gain. But the truth is not quite so, potatoes can promote weight loss if consumed properly.
Potato nutrition facts show that it can be a very healthy part of weight loss with a properly prepared and balanced diet.
1. The nutritional composition of potatoes
Potatoes contain many phytonutrients, which have a health-promoting effect. Phytonutrients in potatoes include carotenoids, flavonoids, and caffeic acid. In 100g potatoes, there are 77 Kcal, 17.49g carbohydrates, 2.05g protein, 0.1g fat, and 2.1g fiber…
Vitamin C in potatoes works as an antioxidant. These substances can prevent or delay some types of cell damage.
Potatoes are also a good source of potassium, they have even more potassium than bananas, and a lot of potassium is found in the skin of potatoes. According to the U.S. Food and Drug Administration, potassium is a mineral that helps lower blood pressure through its actions as a vasodilator (widening of blood vessels).
2. Why are potatoes good for weight loss?
The carbohydrates in potatoes are complex carbohydrates, which are low in calories and high in fiber. So eating these foods helps the body burn fewer calories and feel fuller. Meanwhile, the refined and simple carbohydrates in cakes, crackers, and breakfast cereals, are processed and therefore higher in calories without fiber. So when you eat these foods, you’re consuming a lot of calories without feeling full, so you’ll eat more which possibly leads to weight gain.
Refined carbs also work to increase the release of dopamine our brains receive when consumed, which means a higher likelihood of overconsumption and weight gain. Often, processed carbohydrates have added sugars and oils, enhancing both calories and digestibility.
The satiety effect of potatoes is due to the weight of the food and a lot of water, a lot of fiber, and a high protein content (almost 10g). Fiber, mainly found in the peel, slows digestion, promotes feelings of fullness, and reduces hunger. Potatoes also contain a compound called proteinase II inhibitor, which affects hormone secretion, resulting in reduced hunger and slower digestion. The combination of fiber and protein helps increase satiety and aids weight loss.
3. Potato diet helps to lose weight
The potato diet is a quick weight loss solution in a short time. Potatoes are the main source of calories in this diet. There are many variations of the potato diet, but in its simplest form, people who follow it will eat nothing but plain potatoes for a few days. Since this diet is restrictive, it is not meant to be followed for the long term.
Although there are different variations, all potato diets have one thing in common: being vegan, low-fat, and encouraging eating until full. Instead of measuring portions or counting calories, people following the potato diet are encouraged to eat until full. This is when you naturally feed your body with lower-calorie foods. Even though you eat fewer calories during the day, eating large amounts will keep you feeling full for longer.
To make the potato diet more balanced and sustainable, it is possible to incorporate whole plant-based foods such as fruits, vegetables, whole grains, and legumes. These foods are naturally lower in fat while being rich in protein, fiber, vitamins, and minerals.
4. 3 ways to lose weight with potatoes simple and easy to do
4.1 Boiled potatoes help lose weight effectively
Ingredients: 500g potatoes, salt, or vinegar.
Processing: Potatoes are washed, peeled, and soaked in cold water to avoid darkening. To prevent the potatoes from cracking when boiled, put a little salt in the water to soak them for about 10-15 minutes, then take them out and drain.
Boil potatoes with the ratio of water and potatoes 1:1, so that the medium heat is not too low or too high. Boil for about 5-10 minutes, do not let the potatoes be too long to be mushy.
Boiled potatoes can be served with unsweetened yogurt, and used for breakfast, lunch, or dinner.
4.2 Baked potatoes with fennel.
Ingredients: 500g potatoes, dill, olive oil.
Processing: Peel potatoes, wash them, and use a towel to absorb water. Remove the bruises, and spots on the potato skin, then use a fork to poke around the potato 2-3 times. Brush olive oil around the potatoes and place in the oven. Bake at 220 degrees Celsius for about 45-60 minutes. Or you can bake for a longer time with low heat and depending on the size of the potato adjust the baking time so that it is delicious.
Then season to taste and garnish the baked potatoes with dill. Can be served with cheese.
4.3 Potato salad
Ingredients: 500g potato, lettuce, cherry tomato, cucumber, lemon.
Processing: Lettuce and chopped cucumber, halved cherry tomatoes. Potatoes are washed, peeled, boiled in a pot, and left to cool. Then cut the chess pieces and mix the ingredients of lettuce, cucumber, and cherry tomato. Season with salt and pepper, and finally, add lemon juice and olive oil to complete the perfect dish for weight loss.
To achieve the goal of weight loss, it is necessary to exercise regularly and make sure to get enough sleep, on time. The best diet is always one that is balanced and fits your lifestyle.
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