by Matt Weik, BS, CSCS, CPT, CSN
What if I advised you to go eat potatoes as a food plan? You’d suppose I’m loopy, proper? However there’s truly a brand new food plan known as the Potato Eating regimen.
This newest food plan craze guarantees speedy weight reduction by an unlikely method: consuming nothing however plain white potatoes. However is that this development a legit vitamin technique or simply one other fleeting fad?
We’ve seen food plan fads come and go. And this might be simply one other one in every of them, but it surely’s price speaking about so that you’re conscious.
At its core, the potato food plan strips away all the pieces besides plain white potatoes. There aren’t any seasonings, condiments, or selection — simply potatoes of their most simple kind.
Whereas proponents declare dramatic weight reduction, nutritionists and well being consultants elevate important crimson flags about this excessive method (myself included). As a sports activities nutritionist, I can say that I’d personally by no means advocate this food plan to anybody, however maybe there are some advantages some individuals is probably not conscious of.
On this article, we are going to study extra about this new food plan within the trade and what it brings to the desk (actually).
Disclaimer: This text is for informational functions solely and isn’t meant to deal with or diagnose any situation. It is strongly recommended that you just converse along with your physician earlier than beginning any train program, altering your day by day vitamin, or including any dietary supplements to your routine.
What’s the Potato Eating regimen?
The potato food plan is a short-term weight reduction method through which potatoes are the only real calorie supply.
Wealthy in fiber, nutritional vitamins, and minerals, this food plan claims you’ll be able to lose a few pound per week by consuming solely plain potatoes.
Variations exist, however the core precept stays easy: eat nothing however potatoes for a number of days. On account of its extremely restrictive nature, the food plan isn’t really useful for long-term use and ought to be approached with warning.
The Guidelines of the Potato Eating regimen
This potato-focused food plan follows strict guidelines designed for short-term weight reduction:
- Eat solely plain potatoes for 3-5 days
- Eat 2-5 kilos of potatoes day by day
- Keep away from all condiments and toppings
- Use minimal to no salt
- Drink solely water, plain tea, or black espresso
- Restrict train to mild actions and strolling
- Proceed prescribed medicines whereas avoiding unprescribed dietary supplements
Some variations permit white potatoes completely, whereas others allow candy potatoes and minimal seasonings. The food plan excludes processed potato merchandise like French fries or chips.
Cooking strategies matter considerably. Boiled, baked, or steamed potatoes are really useful, however fried or closely processed choices are strictly prohibited.
Potato Eating regimen: What to Eat and Keep away from
Let’s have a look at among the issues which might be allowed and never allowed within the potato food plan:
Meals which might be allowed
The food plan primarily permits plain white potatoes ready by varied strategies:
- Baked
- Steamed
- Uncooked
- Boiled
- Oven-baked, oil-free do-it-yourself hash browns
- Oven-baked, oil-free do-it-yourself French fries
- Oven-baked, oil-free do-it-yourself residence fries
Salt is the one primary seasoning allowed, although some variations allow spices and fat-free condiments. Broth can be utilized for mashed potatoes. Drinks are restricted to water, plain tea, and black espresso.
Meals to keep away from
The food plan strictly excludes:
- Candy potatoes and yams
- French fries
- Tater tots
- Potato chips
- Fried or processed potato merchandise
- Any meals not a plain white potato
The Advantages of the Potato Eating regimen
Whereas the analysis is restricted, there are some advantages to the potato food plan should you observe it for a short lived interval.
1. Weight reduction
Whereas devoted analysis on the potato food plan stays restricted, its weight reduction potential stems from calorie restriction. Consuming 2-5 kilos of potatoes day by day supplies simply 530-1,300 energy, considerably decrease than typical grownup dietary suggestions.
Potatoes include an intriguing compound known as proteinase inhibitor 2 (PI2), which can suppress urge for food by slowing digestion.
Some animal research revealed promising outcomes, with mice handled with this potato-derived compound consuming much less meals and demonstrating weight reduction.
Nonetheless, limitations exist. Present scientific proof stays based totally on animal analysis, with human research nonetheless confirming these findings.
2. It might enhance digestion
Some people are drawn to the potato food plan for its digestive and weight reduction advantages. Potatoes are remarkably simple to digest, providing a mild method to the gastrointestinal tract. Their excessive fiber content material helps preserve the digestive system shifting effectively.
The food plan’s simplicity and digestive-friendly nature make it engaging for these looking for a easy vitamin and weight administration method.
1. Quick-term & simple to observe
If you happen to want short-term diets for fast outcomes, chances are you’ll be keen on the potato food plan, which lasts two to 5 days. Whereas proponents declare you’ll be able to lose as much as one pound per day, this isn’t a super aim.
Additionally, mono diets just like the potato food plan have one profit over almost every other food plan: they’re very simple to observe. It’s easy to know what’s allowed and what’s not.
Those that wrestle to observe diets with sophisticated guidelines will be predisposed towards the simplicity of the potato food plan.
Is the Potato Eating regimen Secure?
Personally, I see a number of drawbacks to the potato food plan and wouldn’t advocate it for most individuals. Not solely that, however I don’t see many individuals having the ability to persist with the food plan, even for a brief time period. Consuming nothing however white potatoes for days sounds extremely boring and bland.
The very first thing improper with the potato food plan is that it has important dietary drawbacks. Potatoes lack ample protein, which implies weight reduction might predominantly contain muscle mass discount, a counterproductive final result for wholesome weight administration.
Low protein consumption compromises muscle preservation, whereas potatoes’ minimal micronutrients, comparable to iron, zinc, and nutritional vitamins, create potential dietary deficiencies.
Moreover, potatoes’ excessive glycemic index triggers blood sugar spikes, resulting in power fluctuations and intense cravings.
Whereas the food plan may produce short-term weight reduction, its long-term sustainability is questionable. As soon as common consuming resumes, speedy weight regain is probably going.
If you wish to strive it, go for it. However I’m not going to be the one on the market saying that is even remotely near one thing I’d strive or advocate.