The potato diet? Surely that can’t be a thing – right? Well, it turns out that it is. So how on earth does eating potatoes all day help you to lose weight – and is it safe for your body?
What is the Potato Diet?
You can lose as much as one pound (0.45kg) per day on the potato diet by only eating plain potatoes for three to five consecutive days.
This concept dates back to 1849, but it was popularized again by Tim Steele who published "Potato hack: Weight loss simplified" in 2016.
Steele claims that potatoes are the best diet pill ever created in his book. Steele claims that potatoes can boost your immune system, improve your gut health, and provide ample nutrients to help you lose weight while keeping you energized.
Other people have also taken the diet to extremes, further increasing its popularity.
Penn Jillette is one example. He was a magician who published the book "Presto! : How I made over 100 pounds disappear Jillette's diet consisted only of plain potatoes for the first two weeks. He lost 18 pounds (8kg) during that time.
Many people claim that the diet helped them lose weight. However, there are no scientific studies to support this assertion.
Potato Diet Rules
There is very little instruction for the potato diet. Although there are many variations, Tim Steele has seven basic rules.
Rule 1. For three to five days, only eat plain potatoes.
Rule 2. Rule 2.
Rule 3. Rule 3.
Rule 4. Rule 4.
Rule 5. Rule 5.
Rule 6. It is not advised to do a lot of exercise. Light exercise and walking are better.
Rule 7. Rule 7.
Steele's diet allows only white potatoes. White Russet, Yukon Gold and red potatoes are some options.
There are other variations to the diet that are more permissive.
The Spud Fit Challenge, a popular version of Andrew Taylor's diet, allows sweet potatoes. This version allows for minimal herbs, spices, or fat-free condiments.
Remember that cooking methods matter. You should not eat fried or processed potato products like French fries or potato chips.
Is it possible to lose weight?
Although studies on the potato diet are not available, it could help you lose weight due to its low calories.
Researchshows weight loss is possible with a diet that restricts calories.
Although 2-5 pounds (0.9-2.3kgs) of potatoes per day may seem like a lot, this amounts to only 530-1300 calories, which is far less than the average adult's daily intake.
Potatoes contain the compound proteinase inhibitor 2, which may reduce hunger and slow down digestion.
One study showed that mice treated with the potato compound lost significantly more weight and ate less food than those who were not. These effects are not yet known in humans.
The potato diet is not recommended for long-term weight loss. Although potatoes are healthy, they lack the essential nutrients that you need to be in good health.
Studies have shown that very low-calorie diets can slow down metabolism and reduce muscle mass. You're more likely to gain weight back if you go back to your normal diet.
SUMMARY
Because it is very low in calories, the potato diet will cause weight loss. Research is still limited on the effects of potatoes' compounds, which may help to reduce hunger.
Additional Benefits
Although there are many reasons to be critical of the potato diet it has some potential benefits.
Potatoes are very nutritious. Potatoes are a great source of essential vitamins and minerals like vitamin C, potassium and folate.
It is not difficult. Although it is restrictive, the potato diet can be understood. You can eat plain potatoes for three-five days.
It is affordable. This diet is relatively affordable because potatoes are one of the most inexpensive foods.
It is high in fiber. High-fiber diets have been shown to improve gut health. They may also help prevent obesity, heart disease, type 2 diabetes, and other conditions.
Despite all these benefits, potatoes are not able to provide all the nutrients that you require. No other food can. Potatoes lack vitamins B12, calcium and zinc, which are essential for good health.
A well-balanced diet, which includes whole grains, lean protein, healthy fats and fruits, is better for your overall health. It also promotes weight loss.
