Yes, potatoes are carbs and have a high glycemic index, but if eaten in moderation, everything can be included in your diet,” adds Dr Bhargava.To begin with, potatoes are packed with fibre, and can help you stay satiated for longer, plus they are also believed to keep your digestive health in good shape.This starch is believed to act as a prebiotic, and helps with digestive issues like constipation and irritable bowel syndrome.Helps prevent diseases: Potatoes are filled with antioxidants, which means they can fight free radicals from causing cell damage.Plus, a study published in the Journal of Medicinal Food found that sweet potatoes have the ability to shrink fat cells.Moreover, another study published in the Food Research International reveals that sweet potatoes are rich in antioxidants such as carotenoids, anthocyanins, and phenolic acids that are all helpful in reducing inflammation. .
Potato Diet Review: Does It Work for Weight Loss?
Though many variations exist, the most basic version claims to help you lose up to one pound (0.45 kg) a day by eating nothing but plain potatoes.This article reviews the pros and cons of the potato diet and whether it can help you lose weight.It may help you lose weight but is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.The concept dates back to 1849 but was made popular again by Tim Steele, who published “Potato Hack: Weight Loss Simplified” in 2016.In his book, Steele suggests that potatoes are the “best diet pill ever invented.” He alleges they strengthen your immune system, improve gut health, and provide plenty of nutrients to keep you energized while losing weight.Though many allege that the diet has helped them lose significant weight, no scientific studies support these claims.Don’t eat any other foods, including condiments and toppings, such as ketchup, butter, sour cream, and cheese.Don’t eat any other foods, including condiments and toppings, such as ketchup, butter, sour cream, and cheese.Take your usual medications as directed by your physician, but refrain from using any unprescribed dietary supplements.For example, sweet potatoes are permitted on the Spud Fit Challenge — a popular variation of the diet created by Andrew Taylor.Studies on the potato diet specifically are unavailable, but it may help you lose weight simply because it’s very low in calories.Research shows that diets that restrict calories likely lead to weight loss — as long as you can adhere to them ( 1 , 2 ).Though 2–5 pounds (0.9–2.3 kgs) of potatoes each day seems like a lot, it amounts to only 530–1,300 calories — far less than the average adult’s daily intake ( 3 ).Interestingly, potatoes contain the compound proteinase inhibitor 2 that may help decrease hunger by slowing digestion.Studies show that high-fiber diets promote gut health and may play a role in preventing obesity, heart disease, and type 2 diabetes ( 10 , 11 , 12 , 13 ).For example, potatoes lack vitamin B12, calcium, and zinc — which are all essential to health ( 3 ).Following a well-balanced diet that includes a variety of fruits and vegetables, whole grains, healthy fats, and lean protein is better for your health and promotes sustainable weight loss.Summary The potato diet has potential benefits as it’s high in many nutrients, including fiber.What’s more, other restrictive behaviors are encouraged on this diet — including skipping meals and fasting.Shockingly, the author of “Potato Hack: Weight Loss Simplified” even suggests that dieters should “learn to embrace the hunger and only give in if you must.” Lacks Protein, Fat, and Other Essential Nutrients Potatoes can undoubtedly be a nutritious component of an overall balanced diet.Still, you could put yourself at risk for several nutrient deficiencies if you choose to follow the diet long term or in frequent bouts ( 17 ).For example, one study found that 18% of the weight lost by participants on a very-low-calorie diet with only 500 calories per day was from lean body mass ( 18 ).In comparison, those on a low-calorie diet with 1,250 calories per day only lost 8% of the weight from lean body mass ( 18 ).Studies suggest that this slowdown may persist for many years — even long after ending a calorie-restricted diet ( 22 ).This is called “adaptive thermogenesis” and can make maintaining weight loss extremely difficult long term.Summary Since it’s extremely restrictive, the potato diet may lead to unhealthy relationships with food, muscle loss, nutrient deficiencies, and weight regain over time.This means no sweet potatoes, yams, cooking oils, toppings, condiments, or spices.baked hash browns with a cup of black coffee Snack: 2 boiled potatoes, served cold.baked home fries with a cup of plain tea Snack: 3 boiled potatoes, served cold. .
The 7 Foods Most Likely to Make You Gain Weight — Eat This Not
Eating deli meats, bacon, hot dogs, and sausage aren't just making you gain weight—they may also be putting your life at risk.According to a Harvard study published in The New England Journal of Medicine, processed meat consumption is associated with nearly an extra pound of weight gain over a 4-year period.Examples include poor insulin response and elevated blood glucose levels, which can lead to fat storage and weight gain.You may also suffer from a host of related disorders such as metabolic syndrome, type 2 diabetes, and cardiovascular disease.According to that same Harvard study referenced earlier, potato chips are the food most strongly associated with weight gain over four years.It's not just that French fries extremely caloric due to absorbing all that fat, but they're also made through a dangerous process that can also cause weight gain.This method has been shown to yield a dangerous, carcinogenic chemical compound called acrylamide, which is associated with belly fat.A study published in Journal of the Academy of Nutrition and Dietetics found that drinking alcohol can cause people to eat an extra 384 calories a day.There is sufficient evidence to support that these sweetened beverages are the food item most closely linked to obesity and weight gain. .
11 Foods That May Contribute to Weight Gain
In fact, research shows that people who regularly drink sugary soda are much more likely to gain weight than those who don’t ( 2 , 3 , 4 ).One study found that people who drank soda alongside their normal diet consumed 572 more calories per day.While you can still enjoy the occasional glass of soda, try to limit your intake to around 12 ounces (354 mL), and don’t make it a daily habit.Regularly drinking them could contribute to weight gain, so limit your intake or use low calories sweeteners like stevia in place of sugar.Additionally, because ice cream is often eaten as a dessert, it can add many extra calories to your meal — even if you’re already feeling full after the main course.To choose a healthier type of ice cream, look for one with fewer than 15 grams of sugar per serving, and be sure to watch your portion sizes.You can also make homemade “nice cream” by blending frozen fruit and Greek yogurt for a more nutritious alternative.summary Most ice creams are high in sugar and fat and can add a lot of extra calories to your meal.A higher intake of processed meats has been linked to obesity and an increased risk of heart disease and certain types of cancer ( 15 , 16 , 17 , 18 , 19 ).For example, you can experiment with healthier homemade versions featuring plenty of veggies, unprocessed protein like sliced chicken breast, smaller amounts of cheese, and whole grain pizza bases.Most commercially made french fries are also high in fat and salt — two palatable ingredients that increase the risk of overeating ( 23 , 24 ).Many people also enjoy eating them with sauces like ketchup or mayonnaise that can be high in salt, sugar, and fat.Combined, this means you’ll potentially eat a high number of calories in one sitting, which can increase your risk of gaining weight.Similarly, potato chips are high in fat, refined carbs, and salt, and observational studies have associated them with weight gain ( 25 , 27 ).If you’re also craving a dipping sauce, try making your own using unsweetened Greek yogurt and flavorings like chives, garlic, or smoked paprika.These cereals are also highly processed and refined, meaning that they’ve been stripped of much of the fiber and nutrients found in whole grains.Fortunately, plenty of healthy low sugar and whole grain options are available, so you don’t need to give up cereal if you enjoy eating it for breakfast.In fact, studies show that eating whole grain or high fiber breakfast cereals may be linked to a lower risk of weight gain, type 2 diabetes, and heart disease ( 31 , 32 ).Therefore, it’s best to moderate your portion sizes and stick to around 1–2 ounces (30–60-grams) of chocolate per day to prevent weight gain.Furthermore, some studies have found that eating more processed foods could be linked to weight gain and decreased diet quality ( 48 , 49 , 50 ).Reducing your intake of processed foods could also improve your diet quality and make it much easier to maintain a moderate weight.summary Eating fewer processed foods high in added fat, sugar, and salt can improve your diet quality and help prevent weight gain.However, most fast food items are highly processed and loaded with calories, fat, sodium, and added sugar.For this reason, many studies have reported that eating fast food more frequently could be tied to an increased risk of obesity, along with other health problems like heart disease and type 2 diabetes ( 51 , 52 , 53 ).chicken nuggets Instead, aim to cook most of your meals at home and not eat fast food more than 1–2 times per week.When you do swing by the drive-through, look for restaurants with healthier takeout options whenever possible, such as soups, salads, sandwiches, wraps, or burrito bowls. .
Potatoes Dont Make You Fat, Eating Them Like This Does
Irrespective of the kind of cuisine, the lowly potato is one of the most consumed foods on the planet.On one hand, it is the best food choice for muscle gain and on the other it’s accused as being the cause of the rising obesity epidemic.The potato is an underground tuber that grows on the roots of a plant called Solanum tuberosum.The problem arises when you hog on massive servings of potatoes in one sitting.However, the supposed ‘potato makes me fat issue’ comes when people let their taste buds do the thinking instead of their brain.Having made that clear, a potato, being a high GI food, is considered as one of the best post-workout meals to replenish glycogen stores and supporting protein synthesis.In comparison to other high GI foods, the potato leaves a feeling of satiety that prevents unnecessary calorie consumption.Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. .
Will eating potatoes make you gain weight? Check out how you can
It finds its way to some of the most irresistible food preparations such as Samosas, Vada Pav, Aloo Tikki, Bhajjiyas, Cutlets and a variety of other recipes.Some theories state that potatoes aren't good for the health because it increases the blood sugar level in the body.Potatoes have a medium glycemic index, and only a high amount of it will lead to a spike in the sugar level.Boiled or steamed potatoes can be included in the diet to derive maximum health benefits.Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. .
This Man Ate Only Potatoes for One Year and Lost 117 Pounds
“Make your food boring and your life interesting.” That’s one lesson Andrew Flinders Taylor points out in a Youtube video he posted in December 2016, where he detailed all of the things he learned after eating potatoes for every meal, every single day, for almost a year.An all-potato diet sounds crazy, but for Taylor, who weighed in at 334 pounds when his experiment began, it led to noticeable results."My Spud Fit Challenge was only ever intended as a short term intervention to treat my own food addiction," Taylor said in an interview during November 2019. "."I still include a lot of potatoes, but also plenty of other unprocessed plant foods such as fruits, vegetables, whole grains and legumes," Taylor says.We delved into the nuances of Taylor’s diet, based on the details he dished on his FAQ page, and asked an obesity specialist for his input.He drank mostly water, with the occasional beer thrown in (proof that no man can resist a great brew).For the first month, he didn’t work out at all and still dropped 22 pounds, but then he added 90 minutes of exercise to his routine every day.They’re a great source of fiber and healthy carbs, which can help keep you feeling full, especially if you boil them, says obesity specialist Spencer Nadolsky, D.O., author of .So yes, you could eat just Twinkies, or pizza (like this guy), or pretty much anything else, and you could drop pounds if you are burning more calories than you are taking in.But that’s not exactly surprising, since losing weight typically improves lots of health markers that put you at risk for heart disease.This can tank your energy levels, weaken your immune system, make you feel hungry, and mess with your concentration.I’m sleeping better, I no longer have joint pain from old football injuries, I'm full of energy, I have better mental clarity and focus,” he writes on his site.But that doesn’t mean you won’t experience any negative side effects—like constant fatigue or hunger—especially because the diet itself would be very hard to stick with for most people, says Dr. Nadolsky.If you want to throw potatoes in there as your carb, feel free, but aim to eat a wide variety of vegetables you love.Potatoes can absolutely supplement a healthy diet, which can help you lose weight—but eating nothing but spuds is unnecessarily restrictive, says Dr. Nadolsky.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .
Potatoes Can Help You Lose Weight — Unless You're Making
In some cases, like with eggs and cholesterol, the confusion and eventual change in perception was a matter of advances in nutrition research, which has allowed us to adapt our eating guidelines.A more recent paper, published in the American Journal of Clinical Nutrition in August 2016, included a systematic review of 13 different studies on the effect potatoes have on weight as well as some chronic diseases.What they found is that french fries, specifically, may be associated with increased risks of obesity along with type 2 diabetes, highlighting that when it comes to managing our weight and health, the way in which we eat potatoes matters greatly.Tip While potatoes can be part of a healthy diet, how you prepare them makes a big difference in how they affect your weight-loss efforts.As the American Journal of Clinical Nutrition stated, french fries are not as neutral on weight gain and type 2 diabetes as regular potatoes.Instead, try our Chili Twice-Baked Potato recipe, which calls for a load of veggies, heart-healthy olive oil and low-fat cheddar cheese.It turns out, those who ate potatoes instead of refined grains had a better overall diet score, which included consuming more fiber — a nutrient strongly linked to weight loss, according to Harvard Health Publishing.Some examples include: white bread or crackers, pizza, regular pasta (not whole-wheat or legume-based) and most baked goods.Even though the plain potato makes a healthy addition to your diet, if you eat more calories than your body needs, you'll gain weight.When trying to lose weight on a reduced-calorie diet, you need to take all foods consumed into consideration when tracking your calorie intake and stick to appropriate portion sizes.Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!Every bit helps when you consider only 10 percent of us get enough on a daily basis, according to a February 2017 study in the American Journal of Lifestyle Medicine. .
Starchy foods and carbohydrates
Starchy foods are our main source of carbohydrate and have an important role in a healthy diet.Some types of fibre found in fruits and vegetables – such as apples, carrots, potatoes – and in oats and pulses can be partly digested and may help reduce the amount of cholesterol in your blood.This makes wholegrain starchy foods and potatoes eaten with their skin on a particularly good choice if you're trying to lose weight .Potato skins, wholegrain bread and breakfast cereals, brown rice, and wholewheat pasta are all good sources of this kind of fibre.Fibre is the name given to a range of substances found in the cell walls of vegetables, fruits, pulses and cereal grains.Wholegrain varieties of starchy foods and potatoes (particularly when eaten with their skin on) are good sources of fibre .Potatoes are a great choice of starchy food and a good source of energy, fibre, B vitamins and potassium.Although potatoes are a vegetable, in the UK we mostly eat them as the starchy food part of a meal, and they're a good source of carbohydrate in our diet.Because of this, potatoes do not count towards your five portions of fruit and vegetables a day, but they can have an important role in your diet.Potatoes are a healthy choice when boiled, baked, mashed or roasted with only a small amount of fat or oil and no added salt.French fries and other chips cooked in oil or served with salt are not a healthy choice.Storing potatoes in a cool, dark and dry place or in the fridge will help stop them sprouting.Bread, especially wholemeal, granary, brown and seeded varieties, is a healthy choice to eat as part of a balanced diet.However, completely cutting out any type of food from your diet could mean you miss out on a range of nutrients that you need to stay healthy.Wholegrain cereals can contribute to our daily intake of iron, fibre, B vitamins and protein.Follow the "use by" date and storage instructions on the label for any cold rice or grain salads that you buy.We digest wholegrain foods slower than refined grains, so they can help us feel full for longer. .