Potato diet: rules, menu for losing weight by 10 kg in 7 days

The potato diet is one of the most profitable and accessible diets at any time of the year. The calorie content of the main ingredient is low, so in this way you can achieve weight loss of 10 kg in a week. Since potatoes are a familiar and beloved product in the daily diet by many, a person losing weight does not experience any particular discomfort or excessive feelings of hunger. You can consume it in large quantities - up to one and a half kilograms per day. The main thing is to plan the menu correctly and exclude harmful ingredients.

General rules

Anyone familiar with various diets knows that potatoes are almost always a prohibited product, excluded by weight loss methods.
But this is fair and justified only in those cases when you are fond of fried potatoes in oil, seasoning them with various high-calorie sauces, or mashed potatoes to which butter and milk are added. A potato diet for weight loss, on the contrary, will help you lose excess weight without giving up such an affordable and satisfying product. There is an opinion that eating potatoes is almost the cause of excess weight. But experts have proven that the starch is perfectly broken down into simple sugars, and the vegetable itself is well absorbed by the body, without affecting the gain of extra pounds. In addition, in 100 gr. fruit (about 2 medium potatoes) contains only 80 kcal.

This diet is ideal for those who want to quickly transform themselves. The weight loss menu is based on the consumption of dishes with minimal calorie content from potatoes prepared without salt and fat, as well as vegetables with negative calorie content, which increase the effect of the diet, and kefir, which helps to avoid discomfort by gently cleansing the body.

There are several options for losing weight on potatoes: fasting day and diet , which can last 3 and 7 days.

Fasting day on potatoes

The good thing about such a day is that during it you absolutely do not feel hungry. Such unloading can deeply cleanse the body, and is also necessary for people suffering from nephritis , hypertension , and circulatory failure.

The basic recipe is incredibly simple: 1.5 kg of new jacket potatoes should be baked without salt and fat or boiled and divided into 4-5 meals. It is allowed and even encouraged to decorate the dish with fresh herbs: dill, onion, parsley, basil.

In addition, it is useful to prepare potato juice on such a day. It doesn't matter if you don't have a juicer. The fruit can be grated and squeezed. It is enough to drink 200-300 ml per day.

Raw potato juice has amazing medicinal properties, has an anti-inflammatory effect, stimulates intestinal function and urination, and perfectly rids the body of accumulated toxins.

During a potato fasting day, you can get rid of 1.5 kg, and you can use this weight loss technique no more than 2 times a month.

Reviews about fasting day on potatoes:

• “... During my entire struggle with excess weight, I tried a bunch of fasting days: on fruits, chocolate, kefir, apples, and so on. But unloading on potatoes is my favorite. Why? First of all, I'm not hungry. And this is probably the most important thing. Secondly, it is accessible. There are always potatoes in the house, even if I decide to spontaneously have a fasting day, I don’t have to run to the store in search of groceries. Thirdly, most effectively. I spend such days quite often and consistently lose 1-1.5 kg.”;

• “...For me, unloading on potatoes is very much to my liking. I ate it boiled in its jacket, seasoned with green onions and dill. And I ate another cucumber for lunch. Most importantly, everything is without salt. Plus I drank about 2 liters of water per day. I liked that it was filling and inexpensive, but the result, I think, could have been better - only minus 450 g.”

Potato diet for 3 days

Suitable for those who want to quickly lose a few kilograms, for example, to look better in their favorite dress. Within 3 days you will need to eat no more than 0.5 kg of potatoes, boiled or baked in their jackets. You should definitely drink a lot of clean water or weak green tea.

Potato diet for 7 days

It is somewhat more difficult to tolerate than the three-day one, so you can add low-fat cottage cheese, milk, sour cream, and chicken eggs to the menu. Here you can also season all dishes with herbs and drink plenty of fluids.

Despite all the benefits of this vegetable, this technique is not beneficial for the body, therefore, during a potato diet, it is recommended to take vitamin complexes .

Can you eat potatoes on a diet?

On this diet, you are allowed to eat boiled or baked potatoes. The main thing is that all dishes are prepared without fat milk, butter and salt. Also, experts advise turning to a potato diet in the summer. Firstly, mono-diets are easier to tolerate in summer, and secondly, this is the time for young potatoes, which are the most useful and valuable for the diet.

And now the main question that most people ask when they learn about this technique: why can’t you eat fried potatoes while on a diet? The first, and also the most important reason, is oil. The oil that we use to prepare a dish is not only a source of animal fat, which is difficult for our body to digest and goes into subcutaneous fat, but when heated it also turns out to be a source of dangerous carcinogens . And in the future, these harmful substances can cause tumor diseases .

The second reason why you should avoid fried potatoes is the seasonings and sauces that create their special taste. We are talking about salt, which we often overdo when we fry potatoes, and various store-bought fatty dressings with a huge amount of e-additives and high calorie content.

Thus, nutritionists strongly recommend abandoning fried potatoes in favor of boiled or baked ones.

Potatoes for weight loss: recommendations from nutritionists - is it possible to eat raw potatoes and drink their juice?

If you want to understand how potatoes will help you lose weight, it is worth understanding the principle of the diet. But first, let's answer one important question about raw root vegetables. Some eat raw potatoes like some kind of delicacy, and some are simply perplexed at the very thought.

The first thing you need to know when eating potatoes when losing weight is that raw potatoes are not only possible, but also should be eaten in moderation. Even better is to drink juice. By the way, it is even prescribed for ulcers or other stomach diseases. In addition, it is believed to be able to block the development of cancer cells. For the diet, the benefit is to improve metabolism, which leads to weight loss.

1. The diet consumes about 600 g of potatoes daily, which is well distributed throughout the day. Of course, you should not only eat potato dishes, but also include other vegetables, salads, lean meats and fish, and low-fat dairy products.
2. Potatoes contain a lot of potassium. And it helps to cleanse the body and remove excess water, which, in turn, promotes weight loss. For this reason, you should drink plenty of water during this diet to keep your body hydrated.
3. The potato diet is one of the strictest diets you can ever follow. This product is nutritious, but it does not contain all the nutrients needed for optimal health. Don't forget about extra vitamins or fruit snacks.

Compatibility with other products

Authorized Products

On a potato diet, you are allowed to eat fresh vegetables that are rich in fiber and low in calories: lettuce, peppers, cucumbers, asparagus, celery, cabbage, carrots. Such products help cope with hunger and improve the functioning of the body, and you can eat them in large quantities without worrying that this may negatively affect your figure.

Also, do not forget about chicken broth soups , which also contribute to quick and high-quality saturation of the body.

And, of course, the main product of this diet is potatoes . It can be eaten no more than 1.5 kg per day in the form of puree, boiled, or baked.

Of course, the range of allowed foods on the potato diet is quite meager. But sometimes you can afford

• 100 g of chicken meat, if you feel hungry even after the main meal;
• a spoonful of honey, prunes or raisins if you want something sweet.

But, judging by the reviews, such a menu is quite successfully tolerated and those losing weight achieve their goals.

Table of permitted products

Recommendations from nutritionists

Modern dietetics debunks myths about nutrition that have no scientific basis. Excess weight does not appear from eating potatoes, but from the method of preparing it and combining it with harmful sauces and fatty meat.

In order not to gain weight and still enjoy food, nutritionists recommend:

bake the tubers in their skins without oil or sauces; combine potatoes and fresh vegetables, herbs, lettuce in one plate; use white poultry and fish instead of fatty pork; choose tubers with white flesh, since they contain less starch (the rule does not always work, so it is better to focus on the color of the pulp rather than the color of the peel); pay attention to purple varieties with an unusual nutty taste of the pulp, a large set of amino acids and less starch; eat the product for lunch and refuse it for dinner - in the second half of the day the human body’s ability to process carbohydrates decreases.

Fully or partially limited products

Prohibited foods include sweet fruits such as grapes, mangoes, bananas - they can only provoke appetite, which can lead to a breakdown.

Also, you cannot replace a home-cooked potato dish with semi-finished products with potatoes: dumplings, store-bought pancakes - you will never know their actual composition and quality of raw materials.

It’s worth forgetting, preferably forever, about fried potatoes and french fries because of the oil, salt and sauces that always accompany them.

Also, avoid sweets: store-bought chocolate and candies break all records for the content of transgenic fats and sugar. If you really want to buy something for tea, take creamy marshmallows. This is one of the most harmless sweets on current shelves.

At the end of the list of prohibited foods is alcohol. In addition to its high calorie content, alcohol retains water in the body, which we need to activate metabolism and successfully lose weight. So, both during the diet and in the future, it is recommended to reduce the consumption of alcoholic beverages to a minimum.

Table of prohibited products

Menu (Power Mode)

Potato diet menu for 3 days

In 3 days of this diet method you can lose up to 3 kg.

This is the diet that experts recommend:

Potato diet menu for 7 days

The seven-day menu of this method excludes dinners in order to reduce the amount of carbohydrates entering the body. But if the feeling of hunger is too overwhelming, you can eat a vegetable salad with a negative calorie content. The vegetables included in its composition do not bring with them any energy value, but the body spends a huge amount of energy on their digestion. These are cabbage, cucumber, celery, asparagus, radishes, spinach, carrots.

Experts' opinions

Most nutrition experts believe that potatoes can be eaten on a diet.
However, this must be done correctly. Well-known nutritionist Alexey Kovalkov, host of the “Family Size” program, does not demand that you completely give up potatoes, but recommends using them correctly: only young ones and only baked ones.

His colleague Mikhail Ginzburg, MD. The Samara Research Institute of Dietetics also speaks about the proper use and benefits of this product. The substances contained in the vegetable not only prolong the feeling of fullness, but also nourish the muscles.

An ardent fan of organic nutrition, actress Julia Roberts, also sees nothing wrong with eating potatoes. The basis of her favorite diet is this root vegetable. In addition to baked potatoes, her fasting diet includes fresh vegetables and low-fat cottage cheese.

Dietary potato dishes

Recipes for dietary potato dishes are not just bland mashed potatoes. Even such a mono-diet can be made incredibly tasty by properly preparing its main component - potatoes.

Potatoes baked in the oven with garlic

Potatoes with sour cream and garlic in the oven - a flavorful, satisfying and quick dish for which you need:

• 0.5 kg potatoes;
• 3 cloves of garlic;
• 4 tbsp. spoons of low-fat sour cream;
• 1 chicken egg;
• ground black pepper;
• greenery.

Wash and cut the potatoes. There is no need to peel it, since with jacket potatoes, more valuable substances that promote weight loss enter the body. Mix with sour cream, grated garlic and pepper. Transfer to a baking dish and place in the oven, preheated to 180-200 degrees, for 30 minutes. 5 minutes before removing the dish from the oven, pour it with a beaten chicken egg, and garnish with fresh herbs before serving.

Dietary casserole

How to prepare the most delicious potato casserole that will not harm your figure? Here's a great recipe!

You will need:

• 5 medium potatoes;
• 1 onion;
• 2 tbsp. spoons of low-fat sour cream;
• 200 g chicken breast;
• 2 chicken eggs;
• pepper, aromatic herbs (rosemary, basil, mint, oregano);
• 100 g hard cheese;
• greenery.

Grate the potatoes on a fine grater, add eggs, spices, onions and mix everything thoroughly. Next, add sour cream, grated hard cheese, finely chopped chicken breast and place in a greased form. Bake the dish for 30 minutes at a temperature of 200 degrees. At the end of cooking, sprinkle with cheese and fresh herbs.

Potato soup

This version of a potato dish perfectly envelops the mucous membrane of the stomach, warms it up, satisfies perfectly... and this soup is simply very tasty! Therefore, under no circumstances ignore this recipe while adhering to the potato diet.

You will need:

• 400 ml water;
• 200 g potatoes;
• 20 g wheat flour;
• 200 ml milk;
• 1 chicken egg;
• 15 g butter;
• greenery.

Cut the potatoes into cubes and cook for 15-20 minutes. Then add flour, mix thoroughly, grind with a blender and let it boil again. Next, mix the egg and milk and add to the soup. Blend the soup again with a blender and let it boil. Before serving, you can season the soup with butter and herbs.

In case of failure

Of course, there is always a risk of failure. This is influenced by various factors: stress, anxiety, willpower, insufficient nutritional value of the proposed dietary menu.

Here are valuable tips that will help you not to break down, reach the end of the diet and achieve the desired result.

• During the diet, forget about alcohol . You will certainly want to snack on a glass of wine with cheese or chocolate, and a pint of beer with greasy chips, crackers or French fries. Alcohol provokes a feeling of hunger, and believe me, this will only harm you.

• Don't force yourself to eat. If the day has come when you can no longer even look at potatoes, take a break. Have a salad with permitted vegetables.

• Find something to do. There is no point in going on a diet. Perhaps it will be running or yoga, or even cleaning or manicuring. This way you can take your mind off the obsession with destroying all the food supplies in the house.

• Praise yourself. And yes, in the case of this technique these are sweets . Fruits and sweet tea are not provided here, but this does not prohibit you from eating 5-10 raisins, a spoonful of natural honey or half a creamy marshmallow, rewarding yourself for the path you have traveled. It is recommended to eat sweets before 14.00.

If a breakdown does occur, there is no need to worry. It is enough to concentrate and not give up the diet you have started, but from the next day start again on the proposed menu. Also, if you fail, it is recommended to extend the diet for 1-2 days.

Pros and cons of the potato diet

Contraindications for losing weight on potatoes

Potato nutrition is contraindicated in the following cases and for the following diseases:

• During pregnancy and breastfeeding;
• minor age (under 18 years);
• diabetes;
• diseases of the gastrointestinal tract;
• gallbladder pathology;
• anemia;
• blood pressure problems: hypertension or hypotension;
• presence of deficiency of vitamins and nutrients;
• disruption of hormone production and thyroid function.

Also, the potato diet may be contraindicated in a number of chronic diseases, as well as during the postoperative recovery period. Therefore, it is better to consult a doctor.

Reviews about the potato diet

Reviews and results on the potato mono-diet are extremely ambiguous: on the one hand, most people who lose weight lose weight, but on the other hand, some of them talk about loss of strength and fatigue during the diet. On average, weight loss ranges from 2 to 7 kg in 7 days.

• “... I love potatoes both in soups and as a side dish. And mashed potatoes are one of my favorite side dishes. So, when a friend recommended such a diet, I started losing weight the very next day. I enjoyed making all sorts of casseroles and soups. As a result, after 7 days my weight decreased by 6 kg.”;

• “...I didn’t find anything special for myself in the potato diet. It is difficult to endure unleavened potatoes for a week without oil, without salt, without milk and sauces. By day 5 it was no longer in my throat, so I dropped the matter. However, in 5 days 3 kg were lost.”;

• “... When I learned about the potato diet from the Internet, I was extremely skeptical about it: it is known that eating potatoes is harmful, that there is a lot of starch and less vitamins than other vegetables. But, as a follower of various fast diets, I decided to try it. I prepared all sorts of casseroles according to the recipes above, and I also tried the creamy soup. I won’t say that this is a super diet; there are easier and tastier diets, in my opinion (such as vegetable or fruit). But the result was still the same: in a week I lost 4 kg.”;

• “... I recently read about this diet, but I haven’t decided to sit on potatoes for 7 days yet. I thought about trying a fasting day first. To summarize: it’s easy to tolerate, you don’t feel like eating even before bed, you don’t really need to cook anything. I just baked 1 kg of potatoes for the whole day, ate 4 times. In the morning, the weight changed from 71 kg to 69.2, which, in principle, is satisfactory. So I’m thinking about going on this diet for a week.”

Diet price

To calculate the cost of three types of potato diet, we took as a basis the recommended menu examples that are presented in the article above, as well as average food prices in large Russian cities: Moscow, St. Petersburg, Novosibirsk, Yekaterinburg.

A fasting day on potatoes will cost you no more than 80-100 rubles: this is 1.5 potatoes and greens (parsley, basil, dill).

Each day of a three-day diet will cost an average of 150-200 rubles, and all 3 days will cost only 450-600 rubles.

The first day of a seven-day potato diet, based on average prices in Russia, will cost 150-250 rubles, the third - 150-200 rubles, and food for all 7 days will cost approximately 1100-1500 rubles.

Agree that the potato diet is incredibly budget-friendly and affordable, and the result pays off excellently!

The right way out

Nutritionists advise exiting any diet, including this one, slowly. In this case, the following rules are adhered to:

1. Over the course of a week, 1-2 new products are introduced into the diet every day.
2. Stick to a healthy diet for as long as possible.
3. Fatty, fried and any heavy foods should be consumed no earlier than the eighth day after the end of the diet. Ideally, completely abandon it or limit it to the maximum.
4. Gradually increase calorie content by 100–150 kcal per day.

Exiting a limited diet should take 2 times longer than the weight loss process itself lasted.

At the same time, they reconsider their ingrained eating habits and try to continue to adhere to fractional meals with limited portions.