– In this variation, people just eat sweet potatoes all day. For instance, in some studies, participants were able to eat a single serving of sweet potato per day for three days while still losing weight. Connect everything. It is best to avoid highly processed   refined carbohydrates, alcohol, saturated fats, and sugary drinks. This will prevent you from getting sick of it and craving the sweet potato when you’re done with it. May reduce the risk of certain types of cancers. Chop the onion, 3 sweet potatoes, eggplant, bell peppers and place in a baking bag. Potato starch and lactic acid provide a minimum daily intake of calories. Vegetables like turnips, brussels sprouts, cauliflower, sweet corn, and carrots. 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. ). They reduce levels of the hunger hormones ghrelin, increase the production of hormones such as cholecystokinin that make you feel full, and help slow down digestion (22). Potato starch and lactic acid ensures minimal amount of daily calories. The 90-Day Diet Plan: The Simplest Way To Lose Weight And Form Life-Long Healthy Eating Habits, 2700 Calorie Meal Plan: An All-In-One Menu For Fitness Enthusiasts, What Is Reverse Dieting: Eating More To Weigh Less, How To Stay On A Diet: Simple Tips And Tricks To Help Keep You Committed To Your Diet, College Dieting: A Quick Study Sesh On The Basics Of Dieting For On-The-Go Students. 2. Therefore anyone considering or already on a keto diet cannot participate in the sweet potato diet. When you feel satiated, you are less likely to snack. This helps suppress your appetite by the additional water content in your diet (16). This will allow you to maintain your healthy body and look great, too. Start using our app and watch the magic happen. Fats: 9 g, Protein: 57 g, Carbs: 32 g, Total Intake for the Day: Calories: 1073. I worked at the Montreal Pediatric University Hospital and the Ottawa Heart Institute before joining the International Clinic of Ho Chi Minh City in Vietnam. In addition to the sweet potato diet plan, you also need to avoid processed foods, alcohol, and caffeine as these things may cause your blood sugar level to rise. No fat/oils are allowed (it’s not a French fry diet), no ketchup or condiments, and only minimal seasoning. Fats: 26.6 g, Protein: 14.5 g, Carbs: 33.3 g. 140 g sweet potato, 106 g chickpeas, 1/4 tsp olive oil, sea salt, and paprika to taste, For the sauce – 15 g tahini/hummus, 1/2 lemon, 1/4 tsp dried dill, 3/4 garlic clove, water to help thin the sauce. We have seen that sweet potatoes can benefit your overall health, but how will they benefit someone looking to lose weight. That’s why it’s used by people all over the world and has helped thousands of people shed weight. Since this carbohydrate-rich food has a high fiber content, it can slow down the absorption of sugar and help improve blood sugar levels (. Adjust them to suit your needs or make as is and freeze them. Is Sweet Potatoes Meal Plan Good For You? The creator of this eating plan created a 14-day menu that required participants to replace all their carbohydrates with sweet potatoes. Read More: Meal Plans To Lose Weight: Simple Diet Plans, Menus, and Hacks to Lose Pounds Faster. – Just like sugary drinks, alcohol is replete with calories that we unknowingly consume each time we take a drink. Sweet potatoes, while being classified as starchy carbs, show that this is not always true. However, some dieters do not like this kind of method because it can be quite messy. Eat nothing but sweet potatoes all day – In this variation, people just eat sweet potatoes all day. Fats: 37.6 g, Protein: 67.4 g, Carbs: 128.7 g, 1 boiled sweet potato, 1 boiled egg, 1 cup soy milk, Calories: 267. Because it’s made up of only one meal per day, it’s easy for you to stick with it. It’s not uncommon to drop 10-15 pounds of body fat in one month following this protocol. The potato hack is a short-term 3 to 5 day diet where you eat nothing but potatoes. [2]. SmoothieIn a blender, beat the sweet potato, pumpkin slice, banana, water and some lemon juice. It could also be used to overcome a weight loss plateau or kick start weight loss but only under the instructions of a doctor or dietitian (10). In addition to the above nutrients, these carbohydrates are also rich in antioxidants that defend our bodies against free radicals. Fats: 37.6 g, Protein: 67.4 g, Carbs: 128.7 g, 1 tsp sunflower oil, 1/2 onion, 225 g boneless, skinless chicken thigh, 82.5 g curry paste, 2 garlic cloves, 250 g sweet potato, 200 g chopped, Calories: 1175. It is a calorie diet, as long as you eat the same amount of calories in any type of food you will lose weight fast. Fats: 10 g, Protein: 2 g, Carbs: 20 g. 1 medium sweet potato, 100 g chickpeas, 1/2 small onion, 1 tbsp vegan vinegar, 1 tbsp olive oil, 3/4 cup kale, 30 g vegan cheese, 75 g rocket. Anyone ignoring this fact will be “kicked out” of ketosis and therefore derail their weight loss plans. Any sweet potato diet that follows the above rules can be considered as a fad diet. People with high levels of Vitamin C in the blood could be  at a lower risk of stroke, pneumonia and lung infections, cancer, cardiovascular diseases, and inflammation. If you are planning on a diet to shed those extra pounds, then you may be thinking of using a 3 day sweet potato diet. Is the 3 day sweet potato diet healthy? Conditions such as diabetes, high blood pressure and obesity are severe threats to anyone’s health status... Generally speaking, the topic of fasting has been in the limelight for a number of reasons. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health. When you start the sweet potato diet, it is best to keep a diary so you know what you have eaten and when. Fats: 20 g, Protein: 15 g, Carbs: 53 g. 1/2 cup cottage cheese, 1 cup pineapple chunks. They are highly nutritious; May help control blood sugar levels; May reduce the risk of certain types of cancers; Improve digestion and bowel movement; Promotes better eye health; Boosts immunity I preferred the military diet because it was only a commitment of 3 days, simple, and I love turkey hot dogs and peanut butter so I gave it a chance. Steve specializes in Fitness, Nutrition, Strength & Conditioning. When ingested, the beta-carotene is turned into Vitamin A, which supports the cornea’s function, allows the eye to see in low-light conditions, and prevents night blindness (, 1 cup of boiled sweet potatoes has 31.8 mg of Vitamin C (, ). Consume fiber-rich foods – Foods that are high in fiber keep you fuller longer, thus keeping you within your caloric intake. A study involving 345 people done in 2019 proved that a high fiber diet, which maintained the minimum macronutrient intake (of carbs, fat, and protein a day) and energy intake, promoted weight loss in obese and overweight people (8). The potato diet is a mono-food diet plan that suggests eating only potatoes for 3-5 days. The Bottom Line: Is the 3 day sweet potato diet a good way to lose weight? As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. Is Carb Cycling an Effective Eating Strategy? These ingredients make 4 servings. Are you confused on how to go about it, what foods to consume and which workouts to do? High chance of gaining all the weight back. If you want your weight loss plan to be efficient, don’t forget to do some exercise on the regular basis. People with high levels of Vitamin C in the blood could be  at a lower risk of stroke, pneumonia and lung infections, cancer, cardiovascular diseases, and inflammation. Since this carbohydrate-rich food has a high fiber content, it can slow down the absorption of sugar and help improve blood sugar levels (6); thus diabetes patients could be encouraged to have at least a serving of sweet potatoes a day. Nuts and seeds such as chia, almonds, and pistachios. ); thus diabetes patients could be encouraged to have at least a serving of sweet potatoes a day. Fruits like apples, bananas, oranges, and pears. No, they are not. During the diet eat boiled potatoes and drink yogurt with low-fat. It is basically an all-potato diet that cycles periods of 3-5 days of only potato eating with normal eating. [5]. Calories: 397. Victoria Woodhall revisits a tried, tested and idiot-proof healthy eating plan for busy people. Instead, replace them instead with other healthy carbohydrates found in oats, brown rice, wholewheat bread, quinoa, squash, and pumpkin. Instead, replace them instead with other healthy carbohydrates found in oats, brown rice, wholewheat bread, quinoa, squash, and pumpkin. Hi. What are the weight loss benefits of sweet potatoes? It may take some time before you see results from following the sweet potato diet plan, but you can expect your body to lose weight fast. The best way to kick start any weight loss journey is to start by eating healthy, within your recommended energy intake, practicing control over portions, and regularly exercising. Add nutmeg, salt and white pepper. The Sweet Potato Diet can easily be classified as a fad diet. 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