Crystal Nelson
With the potato diet, the name says it all: the main component of the diet is potatoes. They are combined with other foods. But does the potato diet work and is it recommended?
What is the potato diet?
As the name suggests, the potato diet focuses on the potato for losing weight. It is combined with various healthy foods and prepared low in fat. Potatoes have just under 70 calories per 100 grams. The dietary fiber it contains ensures instant saturation, and the protein is used very well by the body. In addition, the acid-base balance is brought into balance, which has a positive effect on metabolism and fat burning. Boiled, cooled potatoes are extremely effective. They contain resistant starch that is not broken down in the intestine. This means that the blood sugar level hardly rises and the body burns fat quickly. But they must not be heated again.
What does the nutrition plan for losing weight look like on a potato diet?
A potato diet should therefore last no more than a few days. In addition, the potato should be combined with other foods to lose weight. The plan can look like this, including the recipes suitable for the potato diet:
1st day of the potato diet
- Morning: berry yogurt
Preparation: Mix 200 g yogurt, 150 g frozen berries, and 1 tbsp maple syrup. Crumble 2 wholemeal crackers on top. (Approx. 360 kcal) - Lunch: turkey steak with vegetables
Ingredients for 1 person: 2 tsp Italian herbs (frozen), 2 tsp olive oil, pepper, 150 g turkey steak, 1 small red/yellow pepper each, 100 g courgettes, 1 onion, 2 cloves of garlic, 200 g potatoes, salt, 1 tomato, 30 g herb quark
Preparation: Mix herbs, oil, and pepper. Marinate the meat in ⅓ of the herb oil. Cut the vegetables into pieces and the onions into wedges. Peel the garlic and potatoes and then cut them in half. Mix everything with the remaining herb oil and season. Then cook in a mold in the oven at 200 degrees for approx. 45 minutes. Turn once. Cook the tomato for about 10 minutes. Fry the steak in a hot pan for about three minutes on each side and then season. Enough quark for that. (Approx. 520 kcal) - In the evening: Potato Bolognese
Preparation: Boil and peel 250 g potatoes. Fry 150 g beef tartare in 1 teaspoon oil and season. Deglaze with 200 g pizza tomatoes. Let the whole thing simmer for five minutes. Depending on your taste, this potato diet recipe can be supplemented with other types of vegetables, such as carrots, peas, or mushrooms. (about 400 kcal)
2nd day of the potato diet
- Morning: cream cheese bread
Preparation: Spread 1 tsp butter and 2 tbsp light cream cheese on two slices of wholemeal bread. Garnish the bread with tomato and 30 g cucumber. (Approx. 330 kcal) - Lunchtime: Potato and egg ragout
Ingredients for 1 person: 300 g potatoes, salt, 1 egg (size L), ½ tsp butter, ½ tsp flour, 5 tbsp milk, 5 tbsp vegetable stock, ½ tsp horseradish (jar), pepper, 1 spring onion, 1 carrot, 1 tsp oil, 1 sprig of parsley
Preparation: Peel the potatoes, cut them in half, and cook in salted water for about 20 minutes. Boil the egg for about 10 minutes, rinse and peel. Heat the butter, sauté the flour and stir in the milk and broth and bring everything to a boil. Let simmer for about 5 minutes. Season the half-finished ragout with horseradish, salt, and pepper. Cut vegetables into small pieces. Fry in the oil for about 8 minutes and add to the rest of the sauce. Halve the egg. Drain the potatoes and chop the parsley. arrange everything. Tip: This potato diet recipe gets a special touch when the curry is added as a spice. (Approx. 430 kcal) - In the evening: fried potato preparation: Fry 250 g jacket potato slices, and 1 shallot in 1 teaspoon of oil. Season 75 g quark, 1 tbsp linseed oil. Serve everything with 75 g lean ham. (Approx. 460 kcal)
3rd day of the potato diet
- Morning: Vegetable scrambled eggs
Preparation: Season and whisk 3 eggs. Dice 1 tomato and 100 g courgettes. Sauté tomato and zucchini in 1 tsp oil. Add egg and let set. (Approx. 290 kcal) - Lunchtime: Salmon with potato salad
Ingredients for 1 person: 250 g potatoes, ¼ l vegetable stock, 100 g cucumber, 100 g cherry tomatoes, 1 tsp salad cream, 3 tsp vinegar, 2 tsp basil pesto, 150 g salmon fillet, salt, 1 pinch sugar, 1 tsp lemon juice, 1 tsp oil, pepper
Preparation: Peel and halve the potatoes, then cook in the broth for about 20 minutes and cool. Cut the cucumber and tomatoes into small pieces. For the salad cream, mix 1 teaspoon each of vinegar and pesto. Season the fish with salt, sugar, and lemon juice and fry in 1 teaspoon of oil for 3 minutes on each side. Drain the potatoes, reserving 1 tablespoon of the broth. Mix both with 2 teaspoons of vinegar, vegetables, and cream, and season. Serve and drizzle with the rest of the pesto. (about 540 kcal)
• In the evening: potato and feta salad
Preparation: Mix 250 g jacket potatoes, ½ diced avocado, 5 cherry tomatoes, and 40 g feta. Mix with 1 teaspoon each of linseed oil and vinegar and season. This is where the potato diet and the Mediterranean diet overlap – both can be combined well. (about 420 kcal)
