A lot of controversy in the field of dietary nutrition arises around the potato diet. Some people are sure that this vegetable does not meet the criteria for “healthy nutrition”. However, this is a wrong point of view - potatoes can benefit the body, but for this they need to be consumed wisely.
Is there a difference between fried, baked, boiled potatoes, chips, mashed potatoes, how to spend a fasting day on potatoes, and what nutritionists think about it, we will tell you in detail in the article.
Calorie content, BJU and glycemic index of potatoes
The calorie content of potatoes is 72 kcal per 100 g, the same amount accounts for 2.02 g of protein, 0.09 g of fat and 17.47 g of carbohydrates.
The glycemic index of a vegetable depends on the method of its preparation.
Boiled potatoes with skins have an index of 65, without skins - 70, mashed potatoes with milk and butter - 80, baked - about 90, and fried - 95.
Can potatoes cleanse the body?
Maybe. And it does this very effectively: it cleanses the entire body, especially the liver, blood, mucous membranes, and gastrointestinal tract, providing a person with all the necessary minerals and vitamins. At the same time, it normalizes metabolism, removes waste, toxins and strengthens the immune system. There are many diets based on potatoes.
The vegetable is rich in complex carbohydrates, fiber, and various microelements - it is important to include it in the menu of both adults and children. Potatoes are especially useful for people with serious physical exertion - potatoes give strength and guarantee long-term satiety, help strengthen muscles, including the heart.
Attention! Only good quality potatoes without green spots and sprouts are suitable for cleansing the body.
The benefits and harms of potatoes
The benefits of cleansing the body with potatoes are much greater than the harm, but you also need to know about the disadvantages of the process.
The positive impact is as follows:
- After the procedure, lightness and a surge of energy appear.
- Cholesterol levels in the blood decrease, excess fluid disappears, and swelling disappears.
- The risk of infectious and colds is reduced.
- The general condition and mood improves.
- Easy to prepare, combined with any other products, and also low cost.
But such unloading has its drawbacks:
- When eating potatoes during the day, you often feel very thirsty. It is recommended to drink a glass of water without gas, salt and sugar 30 minutes before meals and an hour after.
- People with diabetes are prohibited from fasting potato days due to the high glycemic index of the product.
Rules for fasting days
Fasting days are the same as a diet, which is why it is important to follow certain rules so that the procedure does not cause harm:
- It is recommended to “unload” no more than four times a month, that is, weekly.
- Food gives a person energy: if you decide to reduce the amount of food, give up physical activity during this time so that the body retains strength. For an overtired body, a fasting day can become dangerous.
- If this is your first time conducting such an experiment, carefully monitor your well-being. It is best to choose a day off for the procedure.
- 1.5-2 kg of vegetables is the optimal daily food volume during unloading.
- They come out of fasting days gradually, so as not to harm their health. Portions are increased without sudden jumps. Heavy meat and fish products are recommended to be introduced no earlier than 3-4 days after the end of the diet.
Types of fasting days on potatoes
There are many types of vegetable unloadings. Potatoes are consumed as an independent dish or in combination with other vegetables and products.
On baked potatoes
It is advisable to bake the vegetable in the oven or slow cooker, so it fully retains all its important nutrients.
The baking scheme looks like this:
- Wash the potatoes, cut them in half without cutting off the skins, and place them on a baking sheet or in a slow cooker.
- Root vegetables are baked until fully cooked for 25-30 minutes without using spices; they stimulate the appetite and slow down the cleaning process - for example, salt retains water.
- The total volume of baked vegetables should not exceed 1.5 kg.
Divide the baked potatoes into five 300g portions and eat every 3 hours. This unloading is useful not only for weight loss, but also as a prevention of a number of diseases of the circulatory and excretory systems.
On puree
What could be easier than eating mashed potatoes all day? It's tasty , satisfying and healthy. It is easy to carry out such unloading; the menu can be varied . For example, you can put a small piece of butter or a teaspoon of vegetable oil in a dish; it is appropriate to dilute the puree with milk in moderation.
Important! The total volume of mashed potatoes consumed is significantly less than baked or boiled potatoes. No more than one kilogram of the finished product is consumed per day.
Divide the puree into small portions and consume as needed, and drink water or herbal tea between meals.
Boiled in its uniform
The most vitamins and substances beneficial to the body are found in young potatoes cooked in their jackets. It is preferable to eat a vegetable with a peel in the fall, immediately after harvesting, when the “uniform” has not yet begun to lose its valuable properties.
Before use, root vegetables are thoroughly washed. Then put it in a saucepan and boil it in water or steam. Another option is to bake vegetables in the oven.
Potatoes cooked in their jackets are not salted to avoid fluid retention in the body. For variety, add a few drops of olive or any other vegetable oil to the dish and sprinkle with chopped herbs.
On regular boiled
Boil 1.5 kg of potatoes in advance and divide this amount into portions that you will eat all day. In the morning before meals, drink a glass of low-fat milk. Do not use salt and other spices; diversify your diet with a small piece of butter or a teaspoon of vegetable oil, a tablespoon of sour cream and any herbs.
Don’t forget about water—about 2 liters per day are required, depending on the person’s weight.
With kefir
The best food combination for potatoes is fermented milk products. Paired with kefir, unloading the body will be satisfying and easy. To carry out the procedure, boil or bake 1.3-1.5 kg of tubers in advance. Divide foods into portions and drink a glass of kefir after each meal. Do this throughout the day; try to choose low-fat kefir.
It is allowed to supplement the diet with unsweetened tea and water in unlimited quantities. Such cleansing of the body can contribute to weight loss of up to 1.5 kg.
With vegetables
All vegetables go well with potatoes, besides, they are rich in vitamins and most often low in calories. This cleansing of the body will not only be tasty, but also healthy. Combine a kilogram of boiled or baked potatoes with 500 g of various vegetables throughout the day.
The best option is salads , that is, raw vegetables: they are more effective. Dress salads with olive or any other type of oil. Avoid sour cream, mayonnaise and soy sauce - the calorie content of such dishes immediately doubles. It is not advisable to add salt; it is better to sprinkle fresh lemon juice on your salads.
With cabbage
The tandem of potatoes and cabbage will not only help you lose weight , but will also perfectly cleanse your body of waste and toxins . With such a diet, satiety comes quickly, you don’t feel hungry, but your metabolism speeds up. It is important to avoid salt and spices and replace them with oil or fresh lemon juice.
Any type of cabbage is suitable, it can be white cabbage, Brussels sprouts, broccoli, Peking cabbage, Savoy or cauliflower. Boil or bake a kilogram of potatoes, chop 500 g of cabbage and eat as a salad.
You can stew all the vegetables in a frying pan or boil them in a saucepan, it’s up to you to decide which is tastier and easier. A day of such fasting will reduce your weight by about 1 kg.
Reference. During the unloading process, the body will intensively cleanse itself, remove excess fluid and toxins, so in order to avoid embarrassment, it is recommended to spend this day at home.
Main rules
The use of potatoes in a diet for weight loss seems strange to many, but there is nothing incredible about it. Fresh root vegetables contain only 70 kcal. per 100 g of product, it contains absolutely no fat and sugar, but quite a lot of fiber, potassium and ascorbic acid.
The starch that the tubers are rich in maintains a feeling of fullness for a long time. Without oil and meat, it is easily digested. If you don’t abuse it, you don’t have to worry about extra deposits on your sides. On this diet, potatoes are allowed to be eaten on a limited basis, not combined with fats and other starchy foods. And if you choose not boiled varieties, but white young tubers suitable for soups and salads, there will be no risk of gaining weight at all.
Possible harm and contraindications
Potato unloading has its contraindications and is not suitable for everyone. Before planning the procedure, familiarize yourself with the possible harm that improper cleaning can cause, and carefully read the contraindications. Consult your doctor.
Unloading with potatoes is prohibited when:
- Diabetes mellitus.
- Diseases of the excretory system.
- Diseases of the kidneys, liver and intestines.
- Increased gas formation, with gastritis in the acute stage.
In addition, it is not recommended to unload pregnant women and mothers during lactation.
Diet for 3 days
The diet lasts 3 days. Food must be taken three times a day. During this period you can get rid of 3–5 kg. In total, 8 medium-sized potatoes will be required for unloading. This is about 1 kg or a little more.
It is recommended to prepare it in uniform. Wash thoroughly without peeling, steam, boil in water, bake in the oven or microwave. Of course, the product must be of high quality, strong and healthy. Potatoes should be peeled before eating. You can eat it whole or mash it into a puree with a little kefir added. As anyone likes. If the taste seems unbearably bland, you can sprinkle the dish with chopped fresh dill or parsley.
Kefir must be taken fresh: no older than 3 days, otherwise intestinal problems may occur. In total, the diet will require about 2.5 liters. For those who suffer from high stomach acidity, you can replace it with low-fat natural yogurt or milk. The result will not change.
Potatoes and milk drinks are consumed simultaneously or separately from each other. In between meals, it is recommended to drink clean water - at least 1.5 liters per day. Weak green tea is also allowed.
Nutritionist's opinion
Nutritionist Elena Starikova believes that it is difficult for people suffering from hypertension, cardiovascular failure and kidney disease to maintain a strict diet. Therefore, the easiest way is to do a potato fasting day, nothing more. It will be both healthy and satisfying. He recommends that everyone do it at least once a month for prevention purposes.
fasting day on potatoes
Hello. Girls, has anyone experienced... Almost from birth, a child squirms and breaks out of his arms when trying to rock him to sleep. Up to 3 months I attributed it to colic, because... He was restless even outside of motion sickness. After 3, he began to squirm ONLY when they rocked him to sleep... At 4 months, I gave him a banana to try, a couple of days later his stomach was full, I put a tube in and he pooped... Mucus with blood... Our neighbor works in the laboratory, she said that we should go to the hospital urgently for it is necessary, but if possible, go. We went, did an x-ray, gave Kiryusha an enema, the doctor looked and said that it could be from the banana because... the product is foreign and difficult for the stomach, or the small one has an infection. The pediatrician actually convinced us that it was I who hurt the baby’s butt with a RUBBER gas outlet tube. I was shocked by her. Of all the tests that she could prescribe, the only one was Dysbacteriosis. At that time I suspected Lactose Intolerance. Well, in short, I took that direction and that’s all. Either there is no time to go (my dad is sick and I need to be nearby, because he might get sick), then the little one doesn’t poop since the morning... Then he would fall asleep, we found a way to distract him - give him something in his hand so that he would look at it while they rock him . Then he fell asleep to the screensaver of the cartoon “Baby Babies.” But nothing has affected him for about a week now!! He whines all day long, is hysterical, breaks out, bends over, practically does not play, asks to be held and even whines in his arms! It is unbearable! Just imagine, my child even cries in my arms 24/7, and parents sometimes add on top. The roof is already going crazy and they don’t take sedatives. So... If I haven’t been able to find contact with parents in 20 years, then at least I really want to help my child! I WANT HIM TO STOP CRYING! I kept thinking maybe it was his teeth or the fact that he had a bit of a cold, but there is one BUT! Today I decided to take a peek and examine, excuse me, the contents of his dirty diaper. The stool is yellow, with mucus and lumps. We don’t eat much of complementary foods yet because... With every new food he gets constipated. Sometimes I even give him fasting days and feed him formula all day. Girls, maybe something similar happened to your child, what was it? Or what am I doing wrong? At 8 months we eat: buckwheat and oatmeal; vegetables - potatoes, carrots, broccoli, add onions to the soup; rabbit meat and apples, sometimes I try to give banana again. I make apple compote and chamomile tea. I let him chew on bread and cookies. At first I gave it to Maria for cookies, now I give it a little sweeter. I add a little salt to the puree and soup.
Reviews
Many people like potato fasting days; people are happy to write reviews and comments, give advice and recommendations - the simplicity, accessibility and ease of the procedure are captivating.
Irina Lebedeva, Shakhty : “I am very pleased with the results of the fasting day on boiled potatoes. Lightness in the body, great mood, a surge of energy and loss of almost a kilogram of excess weight. Now I will do this type of cleaning once every 10 days, it’s simple and convenient.”
Marina Tarasova, Kaliningrad: “I always thought that potatoes were too high in calories for a diet and peeling, but a friend advised me to try a fasting day on jacket potatoes. It lasted three days without much effort! No feeling of hunger or irritation, as I get when I deny myself my favorite foods. Very easy and pleasant. At the same time, I lost two kilograms, but that was not important to me. Finally, the stool has returned to normal, the swelling in the legs and heartburn have gone away! I recommend it to everyone, try it, you won’t regret it.”
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.
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