Potato diet for quick weight loss weekly menu

Is it possible to lose weight by eating potatoes?

Potatoes have never been considered a dietary product. Quite the contrary, the vast majority of lightweight nutrition systems recommend that you stop using it. In fact, this starchy tuber and weight loss are not antagonistic words. Contrary to popular belief, the product has a relatively low calorie content - about 80 kcal per 100 grams.

The results of a study by the US National Center for Nutrition proved that people can safely include potatoes in their diet without fear of gaining weight. The vegetable, undeservedly criticized by nutritionists, is ready to become the main product of the diet if it is not consumed in the company of fish and meat.

Potatoes are considered low-calorie only when eaten fresh. The longer it is stored, the more starch it accumulates. In this regard, it is better to plan a potato diet at the beginning of summer. At this time, the product contains a minimal amount of carbohydrates and a high level of protein.

The vegetable contains a significant dose of potassium. The substance is involved in the regulation of acid-base balance in the blood, establishes the water balance of cellular and intercellular fluid, and normalizes blood pressure. It is potassium that is necessary for protein synthesis and the conversion of glucose into glycogen, as well as for improving carbohydrate-protein metabolism. Among other things, it improves intestinal functionality.

The content of ascorbic acid in the root vegetable is no less enviable. Known as vitamin C, it strengthens the body's defenses, helps muscles recover faster after intense workouts, and improves the absorption of microelements.

Parsnip puree

This root vegetable is popularly called white carrot or meadow root. Parsnips contain many essential oils that activate metabolism. Moreover, the vegetable has a positive effect on hormonal levels and helps improve performance. But for the figure it is practically harmless due to its low calorie content. The sweet-spicy taste of the fruit complements meat and fish dishes well.

Ingredients:

• parsnip - 500 g
• milk - 500 ml
• garlic - 2 cloves
• bay leaf - 1 pc.
• salt - to taste
• pepper - to taste

Cooking method:

1. Peel the parsnips and cut into 1cm thick rings.
2. Transfer to a saucepan, add garlic and bay leaf.
3. Pour in the milk (you can use either animal or vegetable milk) and simmer until the parsnips are soft. After about 10 minutes, the vegetable will acquire the desired consistency.
4. When the parsnips are ready, pour the milk into a separate container, remove the bay leaf and whisk the remaining ingredients until smooth.
5. Gradually add the poured milk to achieve the desired consistency.
6. Season to taste and serve.

The essence of the potato diet for 3, 5, 7 days

The “Potato Diet” is suitable for those who want to lose weight quickly. The essence of the diet is to eat low-calorie dishes with potatoes without salt, fats and spices. If this suits you, then go ahead to a beautiful figure! On such a diet you can lose from 2 to 6 kilograms. But remember that you should use such a diet no more than once every six months.

The potato diet is one of the cheapest and, at the same time, affordable diets (potatoes can be bought at any store).

100 grams of potatoes contain 70 kcal.

It has been proven that regular consumption of potatoes does not lead to excess weight gain. Additional caloric content is given to the finished dish by various sauces, butter, and also by eating it not as an independent dish, but as a side dish for fatty meat. In order to lose weight, extract benefits from vegetables for the body, and also normalize metabolism, a special potato diet has been developed, which is presented in various variations.

Strict potato diet . Lasts from 3 to 5 days and helps you lose weight by 2-4 kg. The essence of a strict diet is to eat 2 kg of boiled potatoes, or in the form of mashed potatoes with water, divided into 5-6 meals. According to individual preference, you can bake the vegetable in the oven, but without oil and salt. Spices should also be completely excluded. You can season the vegetable only with lemon juice. With a strict diet, you need to drink a lot of liquid, at least 2-2.5 liters of still water. In between meals, you can drink a cup of green tea without sugar, a decoction of herbs or berries.

The potato-egg diet is designed for a period of 3 to 7 days; in one day using this method of losing weight you can “say goodbye” to 500 grams of excess weight.
The daily diet includes the following products: 6 small potatoes (boiled in their jackets), 3 chicken eggs (soft-boiled or hard-boiled), 1-2 onions, 2-3 tbsp olive oil. spoons, herbs (dill, parsley, cilantro).

Potato pie without flour

Flourless Potato Pie I want to share a recipe for a very simple potato pie without flour and without dough, which makes it a real low-calorie sensation! Juicy red fish filling enriches the body with polyunsaturated fatty acids Omega-3 and Omega-6, normalizing blood cholesterol levels and regulating blood pressure. The pie prepared in this way is easily digestible without causing harm to the body. Moreover, it is rich in vitamins A and D, which are responsible for the health and beauty of skin and hair.

POTATO PIE RECIPE WITHOUT FLOUR

You need: 400 g potatoes 1 small white onion 1 egg white 100–150 g lightly salted salmon or trout several sprigs of dill olive oil salt and pepper to taste

How to cook:

1. Heat the oven to 210°C.

2. Grate the potatoes and onions on a coarse grater and squeeze thoroughly.

Grate the potatoes and onion on a coarse grater and squeeze thoroughly

3. Add finely chopped dill, salt, pepper and protein.

Add finely chopped dill, salt, pepper and protein

4. Mix thoroughly and drain off excess liquid.

Mix thoroughly and drain off excess liquid.

5. Place half of the potato mixture in a 20-22cm round springform pan lined with baking paper and greased with olive oil. Press down lightly.

Lightly compact

6. Place fish cut into thin slices on top.

Place thinly sliced ​​fish on top

7. Cover with the remaining potato mixture.

Cover with the remaining potato mixture, brush with olive oil and place in the oven for 30–40 minutes until golden brown.

Brush with olive oil using a brush and place in the oven for 30-40 minutes until golden brown.

8. Serve hot.

Available pros and cons

Advantages:

• The product is very nutritious and quickly satisfies hunger
• Very useful, there is a strengthening of the immune system and positive changes in the activity of the central nervous system (CNS)
• Easy to prepare dishes and little time spent on them
• Potatoes are available, you can buy them in absolutely any store and market. It is available in abundance.

Minuses:

• This diet is strict and therefore, when following it, you need to consume a sufficient amount of minerals and vitamins
• It is possible that you will feel very thirsty during each meal.
• Constantly eating potatoes will quickly get boring for you. Soon food will no longer bring any taste pleasure
• This diet is not suitable for people with diabetes, pregnant women and nursing mothers

Pumpkin puree with onions

The cheerful-hued vegetable contains a large amount of carotene, as well as a group of vitamins C, E, K and B. In addition, it does not contain starch, bad cholesterol or trans fats. And the low sugar content allows the product to be classified as dietary. What it lacks in sweetness it makes up for with a high amount of fiber, which has a beneficial effect on digestion and a feeling of fullness. Pumpkin puree is an interesting addition to beef, white poultry and lean fish.

Ingredients:

• pumpkin – 200 g
• onion - 1 pc.
• garlic - 2 cloves
• vegetable oil - 2 tbsp. l.
• tomato paste - 1 tsp.
• water - 1 glass
• salt - to taste

Cooking method:

1. Cut the pumpkin into large pieces.
2. Finely chop the onion and fry in vegetable oil until golden brown.
3. Finely chop the garlic and add it to the onion. Season with tomato paste and simmer for 1 minute.
4. Add the pumpkin to the roast, pour in a glass of water, cover with a lid and simmer until soft.
5. Beat the puree with a blender, add salt to taste and serve.

As you can see, you can find many analogues to mashed potatoes. So don't deny yourself the pleasure of trying something new.

Menu for 7 days

The potato mono-diet is difficult to adhere to due to the lack of calories, so not everyone can do it. The potato-kefir diet is easier to tolerate. It involves eating only baked or boiled root vegetables in the first half of the day, and a glass of low-fat kefir for dinner.

Another option for the week:

• breakfast: low fat milk;
• lunch: mashed potatoes (250–300 g);
• dinner: potato salad with boiled egg, seasoned with vegetable oil.

The only drinks allowed are tea and water.

Sample menu for 7 days for a light potato diet:

During breaks, you can drink green tea or rosehip decoction. If you feel severe hunger, you can eat a spoonful of honey. For snacking, it is recommended to boil the tubers in their jackets. To achieve results in losing weight faster, you need to give up dinner. In the classic case, it should occur no later than 18-00 pm.

Green pea puree with butter

Ideal for a light side dish with fish, seafood or white meat. This puree is unlikely to cause an attack of nostalgia, but it will look unusual on a plate thanks to its fresh green color. And if you add a little mint during the cooking process, literally 3-4 sprigs, the dish will be an excellent addition to the lamb. And a few more words about the beneficial properties of green peas. It is considered an excellent source of fiber and vitamin B9, which promotes cell repair.

Ingredients:

• fresh or frozen green peas - 250 g
• olive oil – 10 ml
• butter - 10 g
• cream - 10 ml
• salt - to taste
• pepper - to taste

Cooking method:

1. Pour olive oil into the bottom of the pan. Let it warm up a little and add the peas (if you use frozen ones, you don’t need to defrost them first).
2. Let the peas simmer in oil for 1-2 minutes and pour boiling water so that the water is just below the level of the beans.
3. Boil the peas for 5-7 minutes. The beans should be soft, but not fall apart at the slightest touch. At this time, it is better not to be distracted and constantly check the readiness of the products.
4. Pour half the liquid into a bowl.
5. Add a knob of butter and, as soon as it melts, beat the puree with an immersion blender.
6. Add the cream along with the spices and beat everything well again.
7. If necessary, gradually add remaining cooking liquid to achieve desired texture.

The right way out of the diet

Regardless of the duration of the program, the exit rules are the same. Moreover, the longer the course of the potato diet, the stricter their adherence should be.

On the first day after finishing the diet, it is important to continue the diet, but include vegetable oil and spices. For 4 days you should eat small portions, sticking to 5-6 meals a day. High-calorie foods should be avoided for at least a week. Instead of a hearty sandwich, use a vegetable mix or lean porridge.

Remember, however, to take precautions. While on a potato diet. If you have any serious health problems. Before starting a diet, be sure to consult your doctor.

Pasta diet for weight loss.

Baked Sweet Potato Puree

Despite the high carbohydrate content, the root vegetable will fit even into the diet menu. Sweet potatoes are rich in fiber, which means they help you feel full quickly. It also leads in iron and potassium content when compared to regular potatoes. True, sweet potatoes have a specific taste. Not everyone will appreciate sweet notes. A side dish made from this root vegetable is a good addition to poultry dishes or serves as an independent appetizer.

Ingredients:

• sweet potato - 2 pcs.
• water – 250 ml
• salt - to taste

Cooking method:

1. Preheat the oven to 180°C.
2. Wash the sweet potato tubers well, wrap each one tightly in foil and bake for 1 hour.
3. Remove them from the oven, cool, peel off the skin and cut into medium-sized pieces.
4. Boil 250ml water, add the sweet potato pieces and bring to the boil again.
5. Turn off and leave to cool to room temperature.
6. When the water with the pieces has cooled, beat everything with a blender until smooth and homogeneous.
7. Add salt to taste and serve.

Reviews from those who have lost weight about the potato diet

Oksana I regularly arrange fasting days on my favorite root vegetable. Anyone who does not believe in the effectiveness of this method of cleansing the body has simply not tried it! In fact, just one day is enough for the weight loss process to begin and cleansing to occur. Unloading is especially effective when combined with green tea, which, as you know, is also not bad in the fight against excess weight and sludge. If I need to lose more than 1-2 kg, I go on a potato-cabbage diet, which lasts 3 days. The results are encouraging: during this time I lose at least 4 kg. On my own behalf, I will add that it is very important to drink more clean water or rosehip decoction. Then the weight will come off even better.

Irina Until recently, the potato diet raised doubts in me. A vegetable that can’t be called light and losing weight? After I managed to lose 6 kg in a week on the potato diet, I have no doubts anymore. The technique has many advantages. Firstly, it is much more economical than others, because apart from the usual vegetable, nothing special is allowed. Secondly, there is a feeling of satiety. And you can easily diversify the menu. I ate not only boiled and baked dishes - I prepared potato pancakes and salads, and cooked soups. I drank a lot - at least 2.5 liters of clean water per day. I don’t do sports as such, but during the diet I included 30-minute walks in my usual daily routine.

Anna tried the potato diet more than once to lose weight, but not in its ready-made version, but slightly modified to suit herself. In the morning I add a cup of strong, unsweetened coffee (otherwise I won’t be able to regain my energy), and in the daytime I always eat a piece of rye bread. In the evening I drink tea with mint and honey. I especially lean on greens: spinach, sorrel, parsley and dill. On such a diet, 400 grams of weight are consistently lost per day. I stick to the diet for no more than 5 days.

Anna I love potatoes very much, but I always had a prejudice - I believed that not only can you not lose weight on them, on the contrary, potatoes lead to weight gain. From the article I learned that this is far from true and first tried several short-term combined diet options, and then switched to the menu from Julia Roberts. In a month I lost a total of about 7 kilograms, I wasn’t hungry, so I liked everything.

Galya The potato diet did not suit me either for short-term use or for 14 days. Most likely, the body is accustomed to potatoes and does not react to them even despite other cooking methods. I think that you should give it a try, to see if it’s the right one for you! After all, until you try, you won’t know whether the diet works for weight loss or not. Moreover, potatoes are not expensive now!

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Cauliflower puree with cheese

Previously, cauliflower dishes were considered delicacies and were prepared only for wealthy people. However, now this storehouse of vitamins has become available to everyone. The vegetable is considered a natural antioxidant, and also improves brain function and prevents weight gain. 100 g of cauliflower contains 77% of the daily value of vitamin C, plus it contains vitamin K, which is necessary for the absorption of calcium. This puree can safely be called universal.

Ingredients:

• cauliflower – 400 g
• sour cream - 100 g
• hard cheese - 50 g
• garlic - 1 clove
• salt - to taste

Cooking method:

1. Boil the cauliflower in salted water until soft, 15–20 minutes. The finished inflorescences are easily pierced with a knife, but do not fall apart.
2. Drain the water, add garlic with sour cream and beat with a blender into a homogeneous mass.
3. Add finely grated cheese and mix well.

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:

How to cook diet potatoes

You can prepare a delicious lunch or dinner with a minimum of calories using a double boiler. Such dishes are also perfect for those who have problems with the gastrointestinal tract.

You will need:

• 2 medium potatoes. Wash, peel and cut into thin slices.
• 1 medium onion. Finely chop. The onion will release juice and our dish will not be dry.
• Greenery. Dill or parsley are great.
• Favorite spices and salt.

Place potatoes, onions and herbs in layers on the bottom of the steamer. Cook for 20 minutes.

Final tips and secrets

The ideal accompaniment to baked new potatoes would be any sauce, for example, based on Greek or Turkish white yogurt, with the addition of one egg yolk, finely grated fresh cucumber and your favorite spices.

How long should I bake potatoes? On average, any potato dishes are cooked in the oven for no longer than an hour. Young small potatoes are faster, especially if you chop them first.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

PP potatoes in the oven

So, if you absolutely love potatoes, but don’t know how to cook them correctly with minimal damage to your figure, then this simple and irreplaceable recipe is for you.

• 1 kg of potatoes. Wash, peel and cut into slices, or as you wish.
• any spices. You can use your favorite potato spices.
• 1 tablespoon of vegetable oil. This is exactly the amount you need for this recipe. You can use sunflower oil, or you can use olive or any other oil.
• plastic bag. It is he who will help make our dish dietary.

Just put the potatoes in a bag, add spices and vegetable oil. Now wrap the bag tightly and shake until the spice oil soaks all the potatoes. Be sure that one spoon of oil will be enough to make the potatoes tasty and juicy. Place on a baking sheet (without a bag!!!), bake in the oven preheated to 180 degrees until the potatoes are browned and soft.

Fish casseroles - PP recipes

PP French fries

The most burning question is the question about French fries at PP. 100 grams of such a dish can contain about 320-350 calories. Deep-fried potatoes, and even flavored with some kind of sauce or ketchup, are a real death for the figure, especially since you can eat large portions of such a dish absolutely unnoticed. Remember how quickly McDonald's fries disappear. In a couple of minutes, you absorb 340 calories and don’t even suspect that you could have a completely healthy snack with the same calories.

But there is no need to be upset, because you can prepare this dish at home and make it several times less caloric. What should you do for this?

• Avoid frying potatoes in large amounts of vegetable oil. By the way, you don’t need vegetable oil at all. We will bake PP potatoes in the oven.
• To make the potatoes tasty and crispy, we will use egg whites. The calorie content of this product is negligible, but the benefits are obvious.
• Be sure to prepare your favorite spices. They will help make the dish tasty and aromatic.

For this recipe you will need:

• 1 large potato. Wash, peel and cut.
• 1 egg white. It needs to be beaten a little.
• Favorite spices and salt.

Mix everything thoroughly and place on a baking sheet at a decent distance from each other. Bake for about 25 minutes at 200 degrees.

Potato kefir diet. Potatoes + kefir - three-day fasting diet

Nutritionists advise people who are inclined to be overweight to pay attention to short-term fasting diets.

They last from one to three days, are well tolerated and allow you to remove a couple of extra centimeters from the waist or simply maintain normal weight if a person feels that he is slowly starting to gain weight.

A diet of boiled potatoes and kefir is one such fasting. At one time, many Russian celebrities actively practiced it. So, for many years, this diet has helped Larisa Dolina keep in shape.

Angelina Vovk and Vyacheslav Zaitsev like to indulge in kefir and potatoes. The creators of the method promise an average weight loss of 2 kilograms. But the stars claim that they also had more impressive results - up to five kilograms in just three days.

Diet rules on kefir and potatoes

As is clear from the name of the unloading, you will have to “sit” on boiled potatoes and low-fat kefir. The fermented milk drink contains a minimum of calories, but at the same time goes well with potato starch.

The latter, entering the stomach and combining with water molecules, swells and thereby creates additional volume. Thus, the person losing weight does not experience hunger pangs; it seems to him that he had a fairly hearty lunch. As a result, there are few calories, but satiety is present - hence such rapid weight loss.

The meal plan for each day is as follows: 4 meals, a three-hour interval between them, snacks are prohibited. You can drink plenty of water, preferably mineral water, but without gases. Kefir with only 1% fat content, no more. It is better to boil or bake potatoes directly in their skins, and peel them immediately before eating - then all the beneficial microelements and vitamins present in the tubers will remain safe and sound.

It is recommended to use mild laxatives, preferably herbal ones.

In principle, these can be independently brewed herbal teas. For example, this: mix chamomile flowers and oregano herb in equal parts by weight. For 25 grams of collection, 1 cup of boiling water. After infusing for half an hour, strain and drink in the evening - in the morning the intestines will be perfectly cleansed. In addition, this infusion also has excellent calming properties, which will help you cope with your diet calmly and easily.

Potato-kefir diet: menu for 3 days

The first day

Morning meal - 200 g of potatoes without salt + 200 ml of low-fat kefir. 1st daily meal - two boiled unsalted tubers + 1 cup of kefir. 2nd daily meal - 150 g baked potato + 200 ml low-fat drink. Evening meal - one and a half cups of kefir.

Second day

Morning meal - 200 ml of fermented milk drink. 1st daily meal - 2 baked unsalted tubers + 150 ml of kefir. 2nd daily meal - one potato without salt + 1 glass of drink. Evening meal - 150 g of baked potatoes + 150 ml of kefir.

Day three

Morning meal - 2 cups of low-fat kefir. 1st daily meal - 150 g of baked potatoes + 250 ml of kefir. 2nd daily meal - one potato, boiled without salt + 1 glass of drink. Evening meal - 100 g of boiled potatoes + 200 ml of kefir.

If three days of such a modest diet is beyond your strength, try a one-day fast on the indicated foods, slightly reducing the weight of the portions.

Rules for preparing potato dishes

In order to properly cook new potatoes in the oven, you need to observe several subtleties :

1. The tubers should be baked with a minimum amount of oil , or without it at all. The use of store-bought sauces with a high content of sugar and industrial fats is not recommended - these include store-bought mayonnaise and ketchup;
2. in order not to grease the baking dish or baking sheet with oil, you need to line them with baking paper or use a silicone mat, foil or a special “sleeve”;
3. When cooking whole tubers, you need to make punctures in them - a regular fork will do for this. After this, you can be sure that the potatoes will be completely baked in less time;
4. To preserve the greatest amount of useful elements, it is better to bake potatoes “in their jackets” without removing the peel. The tubers should be thoroughly washed from the soil;
5. Potato dishes are best consumed for lunch or a snack . Despite the fact that they are quickly digested in the stomach, they can hardly be called light, so it is better to choose a different side dish for dinner.