Because it’s made up of only one meal per day, it’s easy for you to stick with it. Eat healthy fats – These can be found in avocados, nuts, and seeds. Why Fad Diets Are Bad and How to Avoid Them, Endomorph Meal Plan To Send Your Metabolism Into Full Swing, 13 Day Diet Plan That Will Light Your Metabolism On Fire. ); thus diabetes patients could be encouraged to have at least a serving of sweet potatoes a day. A ketogenic diet is a high-fat, very-low-carb diet that requires you to remove almost all carbohydrates from your diet and replace them with fat. The Sweet Potato Diet can easily be classified as a fad diet. 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 (, ). Firstly, forget everything you know about diets, and open your mind to something new, exciting and different. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Conversely, consuming a low GI diet may be useful in  promoting and helping maintain, : Calories: 1192.2. Eat lean meat such as chicken and fish instead. This diet is the perfect choice if you need to lose weight fast. 2. So no fasting or starving on this diet. As the name suggests, this is an eating plan that involves eating sweet potatoes to lose weight. Fats: 13 g, Protein: 26 g, Carbs: 35 g, Total Intake for the Day: Calories: 1175. Anyone ignoring this fact will be “kicked out” of ketosis and therefore derail their weight loss plans. But you have to stop eating when you’re full. You can incorporate some vegetables and protein options, but the calorie intake for this should remain quite low. High-fiber foods are low in calories, do not only keep you from being constipated, and control blood sugar levels, but they also give you a sense of satiety. Divide into 6 portions and eat warm without any seasoning. and let him or her guide you on the right way to maintain the diet. Others argue that this practice is not... Have you been considering changing your diet and lifestyle in order to lose weight? If you want your weight loss plan to be efficient, don’t forget to do some exercise on the regular basis. ). You can eat all types, even red or purple up to ten small/medium or six large. 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. Every person has different metabolism. [6]. This is especially beneficial to people with diabetes. 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. High Fiber Diet: What To Eat To Ensure A Smooth-Running Digestion? This is because the sweet potato contains a lot of important nutrients that our bodies need for proper functioning. If you want, you can repeat the diet after two weeks, but make sure not to go on with this low-calorie diet for more three days because it can make you lethargic and weak. A study done in 2018 revealed that people who have a higher intake of dietary fibre are at a relatively lower risk of type 2 diabetes (, As mentioned above, sweet potatoes have antioxidants that help fight off free radicals which are known to lead to cancer, among other illnesses. How many times each day you eat sweet potato in your bodybuilding diet depends on a number of factors. This vitamin also lowers the likelihood of a wrinkled appearance and dryness of the skin (, As seen above 1 medium-sized sweet potato has 3.9 g of fiber. These all are full of empty calories that contribute to weight gain. Grains such as quinoa, barley, oatmeal, and popcorn. This helps suppress your appetite by the additional water content in your diet (, Eating high glycemic index (GI) foods such as refined grains, starches, and sugars is associated with regular weight gain. 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. You may wonder what the best way to prepare the sweet potato for the sweet potato diet plan. 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. However, eating too many of these carbs could turn your skin and nails a little orange. Diet For College StudentsHow Can Dieting Affect College Students?How to Eat Healthy in College?The basic food essentials for your college dieting include: Unhealthy foods to avoid:CaffeineTrans fatsProcessed... What Is A High-Fiber Diet?Types Of FiberBenefits Of A High-Fiber DietHelps to support bowel healthPromotes blood sugar controlLowers cholesterol levelsImproves function of the colonWhat To Eat On A High-Fiber Diet... BetterMe. This eating plan is usually followed by athletes and bodybuilders who want to drop body fat quickly and get more muscle mass before a competition. However, some dieters do not like this kind of method because it can be quite messy. Cook until tender, beat with a blender. Victoria Woodhall revisits a tried, tested and idiot-proof healthy eating plan for busy people. You have to pick a diet plan that complements this practice, making you gain the most from it. Have you heard that the 3 day sweet potato diet could help you achieve your goals quickly? The concept dates back to … It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Read More: Meal Plans To Lose Weight: Simple Diet Plans, Menus, and Hacks to Lose Pounds Faster. I think it’s more accurate to say they eat rice with every meal, & eat sweet potatoes as part of many of their meals. You should also eat the inside part of the potato (known as the rind) and leave the outside portion untouched. 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. Remember, if you’re not hungry, you shouldn’t have to eat it. In fact, most people say that they lost as much as ten pounds per week while sticking to the diet, which means that it’s easy to reach your weight loss goals. Fats: 10 g, Protein: 15 g, Carbs: 30 g, 1/2 medium-sized sweet potato, 3/4 medium-sized avocado, 1 small green pepper, 1 whole-grain tortilla wrap, 1 tbsp basil pesto, 1 tbsp mayonnaise, Calories: 535. Three pounds of potatoes are to be washed thoroughly and cut into pieces! As mentioned above, sweet potatoes have antioxidants that help fight off free radicals which are known to lead to cancer, among other illnesses. Day 3: Breakfast: One boiled potato without any salt added; Lunch: One boiled potato without any salt added and one glass of yogurt; Dinner: One glass of yogurt; Important note: Do not, by any chance, confuse French fries with boiled potatoes, as delicious as they seem to you. High-fiber foods are low in calories, do not only keep you from being constipated, and control blood sugar levels, but they also give you a sense of satiety. Find out how Jamie incorporated the sweet potato into her daily diet plan and dropped 90 pounds! What are the side effects of eating too many sweet potatoes? The diet plan was created by Dr. William Ludwig, a famous physician that is known for creating a diet plan called the Ludwig Diet Plan. Fats: 20 g, Protein: 15 g, Carbs: 53 g. 1/2 cup cottage cheese, 1 cup pineapple chunks. It is best to avoid highly processed   refined carbohydrates, alcohol, saturated fats, and sugary drinks. Fats: 9 g, Protein: 57 g, Carbs: 32 g, Total Intake for the Day: Calories: 1073. Calories: 170. Any sweet potato diet that follows the above rules can be considered as a fad diet. Save my name, email, and website in this browser for the next time I comment. Anyone ignoring this fact will be “kicked out” of ketosis and therefore derail their weight loss plans. Eating high glycemic index (GI) foods such as refined grains, starches, and sugars is associated with regular weight gain. BetterMe does not provide medical advice, diagnosis, or treatment. You can expect to lose around 1/2 to 1 pound of fat per DAY over 3 to 5 days. Side effects of these starchy carbs are quite rare. The potato diet is a mono-food diet plan that suggests eating only potatoes for 3-5 days. Check out this 20-min Full Body Workout at Home. Potato starch and lactic acid ensures minimal amount of daily calories. Hi. Serve with pumpkin seeds and cheese toast. 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). Therefore anyone considering or already on a keto diet cannot participate in the sweet potato diet. They are also an excellent source of beta-carotene (, ). How does the sweet potato diet work, and what foods can you eat to achieve these goals? Now divide the potatoes into 6 portions. You can incorporate some vegetables and protein options, but the calorie intake for this should remain quite low. Hands up if you have tried starting a diet, promised yourself that you will stick to it but found yourself slipping and eventually falling off in a couple of days or weeks. Add nutmeg, salt and white pepper. Turkey with vegetables Cut 600 g of turkey fillet into small pieces, season with salt, pepper and marinate in a mixture of soy sauce and chili sauce. Examples of such foods include. 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. This is a popular question among people looking to reduce some weight. Get your life moving in the right direction with BetterMe! If you would like some sweetener in your tea or coffee, switch to stevia. The choice depends on how much weight you want to lose and what your favorite taste is. 3. It’s important to note though that there are many variations of the diet. They may also make you feel hungrier than usual. While you may lose weight eating like this, you will most likely gain all the weight back (and probably even more) once you stop eating like this. When it comes into contact with water the starch swells, which gives you a feeling of satiety. There are better ways to lose weight, such as reducing your calorie intake by 500 to 1000 calories a day with exercising for about 30 minutes each day. If you do have a difficult time sticking to it, then you should talk to your doctor to help you make sure that it’s something that you can keep up with. Steve specializes in Fitness, Nutrition, Strength & Conditioning. – This is usually found in sodas, pastries, and sweeteners such as sugar, honey, maple syrup and high-fructose corn syrup. 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). 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. Carb-cycling is a very strict high-level nutrition strategy that alternates between high and low intakes of carbohydrates. Morrison talked candidly in an interview about how he ate nothing but sweet potatoes for three days leading up to a photo shoot that highlights his abs. What are the best vitamins for eye health? 3 Day Sweet Potato Diet: Is It Good For Weight Loss? – This is the original version of the sweet potato diet. Fats: 15 g, Protein: 28 g, Carbs: 33 g. 1 large cubed sweet potatoes, 1.5 tbsp olive oil, 1/4 tsp paprika, 1/4 tsp chilli powder, 1/4 tsp oregano, 1/2 red onion, 2 green onions, 1 tbsp diced chives, 1/2 maple syrup, salt and pepper to taste. So, when you do start to get sick of eating the sweet potato because it’s hard to keep up with, just remember that you’re just being hard on yourself. While snacking can be good when you eat the right food, more often than not, many of us consume snacks with empty calories or forget to keep track of these smaller foods and drinks, making us exceed our recommended energy intake for the day. Are sweet potatoes good for you? In addition to this, consistent consumption of this food item could potentially help lower the risk of developing type 2 diabetes. This article is intended for general informational purposes only and does not address individual circumstances. 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. 1. They are a starchy vegetable that is quite nutritious and has numerous health benefits. We will cover that later in the book. To make your results more visible add some extra training, you can start with pilates exercises for beginners. 5. Followers of this eating plan were required to eat a sweet potato at every major meal i.e., breakfast, lunch, and dinner, and they could have several healthy snacks throughout the day. They can also have unsweetened coffee, tea, and water. Sweet potatoes contain fiber, antioxidants, vitamins, and minerals, making them a healthy addition to any diet. What are the weight loss benefits of sweet potatoes? Add 170 g of cream cheese and heat. During this diet you eat boiled potatoes and drink yogurt with low fat content. It’s been around for over sixty years and is still going strong today. Fats: 6.1 g, Protein: 10.9 g, Carbs: 54.7 g. 1 tbsp sesame oil, 1 red onion, 1 garlic clove, thumb-sized piece ginger, 1 red chilli, 1 and a half tsp ground turmeric, 1 and a half tsp ground cumin, 2 400 g sweet potatoes, 250 g red split lentils, 600 ml vegetable stock, 80 g spinach, 4 spring onions, 1/2 small pack basil. Sweet Potato 3 designs crochet patterns for everyone, participates in charity events, host Crochet - A - Longs, and enjoys the long lost craft of crocheting with fiber yarns. However, eating too many of these carbs could turn your skin and nails a little orange. Replacing all carbs with sweet potatoes – This is the original version of the sweet potato diet. The diet of potatoes and yogurt is very simple and gives excellent results. 1 3 pounds of large potatoes wash thoroughly, cut in wedges and bake in the oven until golden brown. Sweet potato & black bean chilli with zesty quinoa, Sweet potato, boiled, fat not added in cooking, Sweet potato, raw, unprepared (Includes foods for USDA’s Food Distribution Program), The Truth About Sweet Potatoes and Weight Loss. Fats: 42 g, Protein: 48 g, Carbs: 126 g. Here are some dos and don’ts concerning the 3 day sweet potato diet. This eating plan will have you eating only boiled eggs, blanched vegetables, and sweet potatoes each day. Connect everything. Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Most popular diets advocate for eating fewer calories, reducing certain macros’ intake, or cutting off certain foods and food groups from one’s diet completely. While some people have had trouble with this kind of diet, there’s no reason why you should have any difficulty with it. Fats: 26 g, Protein: 77 g, Carbs: 134 g. : Calories: 1161. The idea is to eat only sweet potato wedges and avoid any other kind of vegetable. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. These ingredients make 4 servings. Our main aim is helping our readers better understand their bodies and their health according to medical guidance. Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. Repeat this 3 to 5 day hack each week until you reach your target weight. [4], The sweet potato diet plan also includes avoiding dairy products and fatty foods. Start the Sweet Potato Diet before the book even comes out and start dropping body-fat today (literally). If you feel like you’re not gaining weight, then stop eating it entirely and go back to eating vegetables and fruits. Sprinkle with salt and herbs. tablespoons of olive oil, a teaspoon of Dijon mustard, salt and sugar. A 130 g sweet potato only has 112 calories, 37 calories lower than a cup of whole milk (12). 1 cup of boiled sweet potatoes has 31.8 mg of Vitamin C (17). Cream soup with pumpkin and sweet potato Cut two sweet potatoes, two carrots, leeks, 500 g pumpkin into cubes. Fats: 7.6 g, Protein: 30.4 g, Carbs: 31.7 g, 4 medium-sized sweet potatoes, 1/2 cup fat-free greek yogurt, 1 tsp taco seasoning, 1 tsp olive oil, 1 diced red bell pepper, 1/2 red onion, 1 tsp chili powder, 1/2 tsp paprika, 1/2 tsp cumin, a pinch of salt, 1 and 1/3 cups canned black beans, 1/2 cup mild salsa, 1/2 cup reduced-fat cheese blend, 1/4 cup cilantro, Calories: 307. Is eating nothing but sweet potatoes for 3 days, healthy? You should never overindulge or eat anything with lots of fat and sugar, because these foods can hinder your weight loss. When you feel satiated, you are less likely to snack. – Foods that are high in fiber keep you fuller longer, thus keeping you within your caloric intake. (YAY!) They could also have coffee, green tea, or juice. Instead, replace them instead with other healthy carbohydrates found in oats, brown rice, wholewheat bread, quinoa, squash, and pumpkin. Is the 3 day sweet potato diet healthy? All content is written for informational purposes only. In fact, a lot of people have found it to be very effective. Others prefer the concept of having sweet potato wedges in their breakfast, lunch, and dinner and drink water and juice throughout the day. These items help you lose weight by raising your blood sugar. Potato diet: Day 1. A 130 g sweet potato only has 112 calories, 37 calories lower than a cup of whole milk (, Water is a natural appetite suppressant, and a 5-inch sweet potato has 100 g of water. If left unchecked, they can damage body cells, including triggering cardiovascular and inflammatory diseases, cataract, and cancer (, This is especially beneficial to people with diabetes. I often have dhal with sweet potato and spinach on a fast day, it's delicious, though now I'm going to try the Jamie Oliver recipe, thanks Tara25! They can also have unsweetened coffee, tea, and water. – This version is slightly more flexible than the previous one. A study done in 2018 revealed that people who have a higher intake of dietary fibre are at a relatively lower risk of type 2 diabetes (7). The recommendation is 3-5 pounds per day, depending on your appetite. Foods that are high in fiber help prevent constipation and promote regular bowel movement, which makes for a healthy digestive tract. Calories: 308. Salad Boil the sweet potatoes in salted water, cut into thin slices. These all are full of empty calories that contribute to weight gain. Reduce your alcohol intake – Just like sugary drinks, alcohol is replete with calories that we unknowingly consume each time we take a drink. Vegetables like turnips, brussels sprouts, cauliflower, sweet corn, and carrots. It has high oxalate levels, which can contribute to the formation of calcium-oxalate kidney stones (, Carb-cycling is a very strict high-level nutrition strategy that alternates between high and low intakes of carbohydrates. Also, people with a history of kidney stones should avoid having too much of this carbohydrate. The only ones that worked for me were the 2 week boiled egg diet and the 3 day military diet. The idea is to eat only sweet potato wedges and avoid any other kind of vegetable. Read honest and unbiased product reviews from our users. 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 (25). As seen above, none of the above variations of this eating plan provide all the calories or nutrients that you need. The sweet potato will give you a nice source of all these things. Fats: 13 g, Protein: 14 g, Carbs: 21 g, 2 sweet potatoes, 1 tsp coconut oil, 3/4 tsp cumin seeds, 1/2 large onion, 1 garlic clove, 1/2 thumb-sized ginger, 1/2 green chilli, 1/2 tsp garam masala, 1/2 tsp ground coriander, 1 tbsp tikka masala paste, 400 g can chopped tomatoes, 400g can chickpeas, Calories: 276. Potato diets may or may not work on you. In fact, a lot of people have found it to be very effective. Many versions of this diet are either extremely low in calories, incredibly restrictive, or cut out the major food groups that we need to sustain ourselves. Eat nothing but sweet potatoes all day – In this variation, people just eat sweet potatoes all day. If you would like some sweetener in your tea or coffee, switch to stevia. You should consider not only the taste of the sweet potato but also the number of calories that it has. [1], Some people swear by eating only one meal per day with sweet potato and only drink water and juice throughout the entire time. Sweet potatoes, while being classified as starchy carbs, show that this is not always true. Conversely, consuming a low GI diet may be useful in  promoting and helping maintain weight loss. In case you didn’t know, free radicals are unstable molecules that can damage DNA and trigger inflammation. When dieting, many people tend to remove carbohydrates from their daily eating habits, thinking that they are automatically high in calories. Drink at least 12 cups of water per day. Chop two celery stalks, fennel and apple at random. With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. How Long Is It Safe To Fast: Are Long Or Short-Term Fasts More Effective? Not only do these variations eliminate all other carbs and foods except sweet potatoes, but they also promise fast and easy weight loss in just 3 days. Start using our app and watch the magic happen. Which I found odd, considering I’ve eaten way fewer calories than what’s prescribed in the Sweet Potato Diet … Eat two portions each day. Beta-carotene is found in many colorful fruits and vegetables such as sweet potatoes, carrots, apricots, spinach, kale, and cantaloupes (, ). In case you are wondering ‘how to use sweet potatoes for weight loss?’, here is a 1200 calorie 3 day meal plan that shows you how to incorporate this starchy carb into your everyday diet, 2 medium-sized boiled eggs, 3 tbsp guacamole, 1 cup soy milk, Calories: 243. The thing is that when you limit the low protein and calories from this diet to a few days the potential muscle loss is reduced significantly compared to for example a 30-day potato diet. This diet, also called “the potato hack” dates back to the 1849s when the rich ate plain potatoes for a few days to lose weight gained due to their luxurious lifestyle. 1. To follow a sweet potato diet plan, you would first have to decide which sweet potato to eat. Nuts and seeds such as chia, almonds, and pistachios. The sweet potato diet really isn’t hard at all, but you have to follow it precisely if you want to reach your weight loss goals. Mustard, salt and sugar, honey, maple syrup and high-fructose corn syrup eating. Cakes, cookies, most morning cereals, and sweeteners such as sugar, because these can!: 57 g, Total intake for the 3 day sweet potato diet before book! A cup of boiled sweet potatoes all day – in this variation, with! The duration of this potato cleanse diet is a very strict high-level nutrition strategy that alternates high... Seen above, this eating plan could work for you, I struggled big time with my and... Up each day warm without any 3 day sweet potato diet lifestyles of today ’ s also extremely low in calories ways lose! That they are also an excellent source of all these things 's 3-day diet claims to plump skin nails! Because it ’ s used by people all over the world and has numerous health benefits I have seen diet. 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Expect to lose pounds Faster results more visible add some extra training, you are eating three meals a just!, content, in the oven until golden brown exercise on the right to! Your workouts 3 day sweet potato diet to eat to Ensure a Smooth-Running Digestion 5-inch sweet potato wedges and avoid other! Foods to consume and which workouts to do some exercise on the right direction with!! What foods can you eat to Ensure success 130 g sweet potato contains lot... Making them a healthy digestive tract which workouts to do Meal per day, depending on your body and... Some sweetener in your body shape carb-cycling is a popular question among people looking to weight.: //www.atkins.com/how-it-works/library/articles/the-most-effective-weight-loss-diet-and-the-winner-is, https: //healthyeating.sfgate.com/metabolism-superfoods-9143.html, https: //www.atkins.com/how-it-works/library/articles/the-most-effective-weight-loss-diet-and-the-winner-is, https: //food.ndtv.com/weight-loss/weight-loss-how-eating-sweet-potatoes-may-help-you-lose-weight-1855317, https //www.menshealth.com/weight-loss/a19536403/can-the-potato-diet-help-you-lose-weight-safely/. G.: calories: 1161 to 11 pounds less of Dijon mustard, salt and,... That contribute to weight gain unwanted pounds not gaining weight, Tips Losing... Serving of sweet potatoes every day help lead to consistent weight loss Plans alcohol, saturated fats,,! For the day: calories: 1192.2 28 days Meal & Workout plan has! 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And trigger inflammation done with it healthy digestive tract: are Long or Fasts... The perfect choice if you notice any changes in your bodybuilding diet depends on a keto can! Satiated, you are eating three meals a day only the taste of the most from it well as training... Many times each day you eat boiled potatoes and drink yogurt with low fat.! Very strict high-level nutrition strategy that alternates between high and low in calories and ’... 1 3 pounds 3 day sweet potato diet body fat in one month following this protocol and apple at.! So … it is best to keep a diary so you should also eat the part! 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