The potato diet, sometimes known as the potato hack, is a fad diet that promises quick weight loss. Though there are several variations, the most basic version suggests that eating nothing but simple potatoes can help you lose nearly half a kilo every day. Although it is commonly known that potatoes are high in nutrients, you may be wondering if eating them may help you lose weight.
A Few Rules Before We Begin
- Nothing else must be eaten except simple, boiled potatoes.
- Eat 1 to 2.5 kg of potatoes every day as a general rule.
- If you really must have salt, do so sparingly.
- Other foods such as mustard, butter, and cheese, as well as sauces and toppings, should be avoided.
- Only consume water, basic tea, or black coffee if you’re thirsty.
- It is not advisable to engage in strenuous exercise. Stick to a gentle workout and walk instead.
Can It Really Help You Lose Weight?
Diets that restrict calories are likely to result in weight loss, according to research, as long as you can stick to them. Though 1 to 2.5 kilograms of potatoes per day may appear to be a lot, it only contains 530–1,300 calories, which is significantly less than the average adult’s daily calorie intake. Potatoes, interestingly, contain the proteinase inhibitor 2 molecule, which may help reduce appetite by slowing digestion. In one study, mice given this potato component ate much less food and lost significantly more weight than mice who were not given it. These effects, on the other hand, have yet to be studied in humans. The potato diet may be effective in the short term for weight loss, but it is not a long-term solution. Although potatoes are a rich source of nutrients, they do not contain all of the nutrients necessary for optimum health. Furthermore, very-low-calorie diets have been demonstrated to reduce muscle mass and impair metabolism. Furthermore, when you revert to your regular diet, you’re likely to acquire the weight back.
Risks of the Potato Diet
One of the most restricted diets available is the potato diet. This makes it really tough to follow along with. Even worse, this form of rigid dieting may lead to an unhealthy connection with food. Restrictive dieting, in fact, is a type of disordered eating that can lead to other problematic behaviours like binge eating.
Potatoes are unquestionably a nutrient-dense component of a well-balanced diet. However, they are unable to provide all of your nutrient requirements. Protein and fat are two essential nutrients that they lack. A medium potato contains only 4 grams of protein and almost no fat. Potatoes are high in some vitamins and minerals, including such as potassium, vitamin C, and iron, but poor in others, such as calcium, vitamin A, and some B vitamins.
Diets that promise quick weight loss, such as the potato diet, are popular. Muscle loss, on the other hand, is often associated with weight loss during dieting, particularly when calories are severely restricted. One study indicated that people on an extremely low-calorie diet of only 500 calories per day lost 18 per cent of their weight.
For three to five days, you consume nothing but ordinary potatoes on the potato diet. It’s supposed to help with weight loss, digestive health, and immunity. It hasn’t been studied, is incredibly restrictive, lacks essential nutrients, and may lead to poor eating habits, despite the fact that it may help you lose weight. The potato diet is not a viable option for long-term weight loss.
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