How To Use Potato For loss Weight
The potato diet is a short-term fad diet that promises rapid weight loss.
Though many variations exist, the most basic version claims to help you lose up to one pound (0.45 kg) a day by eating nothing but plain potatoes.
It’s well known that potatoes are a great source of nutrients, but you may wonder whether eating them can help you shed weight.
This article reviews the pros and cons of the potato diet and whether it can help you lose weight.
Note:The potato diet lasts three to five days and only allows you to eat plain potatoes. It may help you lose weight but is extremely restrictive, lacks certain nutrients, and may lead to unhealthy eating behaviors.
What Is the Potato Diet?
The popular potato diet claims to help you lose up to one pound (0.45 kg) per day by eating nothing but plain spuds for three to five days.
The concept dates back to 1849 but was made popular again by Tim Steele, who published “Potato Hack: Weight Loss Simplified” in 2016.
In his book, Steele suggests that potatoes are the “best diet pill ever invented.” He alleges they strengthen your immune system, improve gut health, and provide plenty of nutrients to keep you energized while losing weight.
Others have taken the diet to new extremes further boosting its popularity.
One example is Penn Jillette, a magician who published “Presto!: How I Made Over 100 Pounds Disappear.” Jillette’s diet consisted of nothing but plain potatoes for the first 2 weeks, during which he dropped 18 pounds (8 kgs).
Though many allege that the diet has helped them lose significant weight, no scientific studies support these claims.
Potato Diet Rules
The potato diet comes with fairly little instruction. Though several variations exist, Tim Steele outlines seven fundamental rules in his book:
- Rule 1. Eat only plain, cooked potatoes for three to five days.
- Rule 2. As a general rule, eat 2–5 pounds (0.9–2.3 kg) of potatoes each day.
- Rule 3. Don’t eat any other foods, including condiments and toppings, such as ketchup, butter, sour cream, and cheese.
- Rule 4. Salt is okay if you absolutely must, but try to avoid it.
- Rule 5. When you’re thirsty, only drink water, plain tea, or black coffee.
- Rule 6. Heavy exercise is not recommended. Instead, stick to light exercise and walking.
- Rule 7. Take your usual medications as directed by your physician, but refrain from using any unprescribed dietary supplements.
In Steele’s version of the diet, only white potatoes are allowed. Some options include White Russet, Yukon Gold, and red potatoes.
Other variations of the diet are more lenient.
For example, sweet potatoes are permitted on the Spud Fit Challenge a popular variation of the diet created by Andrew Taylor. In this version, minimal herbs, spices, and fat-free condiments are also allowed.
Keep in mind that the cooking method matters. Fried or overly processed potato products, such as French fries or potato chips are not on the menu.
Can It Help You Lose Weight?
Studies on the potato diet specifically are unavailable, but it may help you lose weight simply because it’s very low in calories.
Research shows that diets that restrict calories likely lead to weight loss as long as you can adhere to them (1, 2).
Though 2–5 pounds (0.9–2.3 kgs) of potatoes each day seems like a lot, it amounts to only 530–1,300 calories far less than the average adult’s daily intake (3).
Interestingly, potatoes contain the compound proteinase inhibitor 2 that may help decrease hunger by slowing digestion.
One study found that mice treated with this potato compound ate significantly less food and lost more weight compared to untreated mice. However, these effects have not yet been studied in humans (4, 5).
Though the potato diet may be effective for short-term weight loss, it’s not a long-term solution. Potatoes are nutritious, but they don’t contain all the nutrients you need for optimal health.
Furthermore, very-low-calorie diets have been shown to slow metabolism and decrease muscle mass. Also, you’re likely to gain the weight back when you return to your usual diet (6, 7, 8).