Mashed potatoes during the diet. Video: One of the potato diet options

The potato is perhaps the most controversial food in the world. dietary intake. So, many people love potatoes for their great taste and the ability to remove the feeling of hunger. However, frequent statements that you can get better from potatoes and you can’t in any way force this product to be excluded from the diet.

IN Lately more and more nutritionists say that the harm of potatoes for the figure is greatly exaggerated. Yes, fried potatoes in oil or its combination with heavy fatty sauces will not add harmony, but if it is cooked correctly, then there will be no problems.

IS IT POSSIBLE TO EAT POTATOES ON A DIET: COOKING METHODS

If you cook potatoes correctly, it will not harm the figure. And, if you love potatoes, you should not refuse it. For diet food boil potatoes, dressing them with low-fat sour cream and bake them in the oven. Such processing methods preserve all the useful substances of the product, and also allow you to enjoy your favorite dish.

Nutritionists advise eating potatoes with vegetables, without combining them with meat, without seasoning with mayonnaise or ketchup. For example, bake it with mushrooms and cheese, eat mashed potatoes with saute, or just turn on your imagination and come up with something of your own. Remember, olive or sunflower oil you can add to potatoes without fear of extra centimeters at the waist, but it is better to refuse butter.

Many people think that boiled and baked potatoes are boring, since most of us are used to one or another fried version. However, if you fantasize a little, you can come up with (or find) a lot of interesting options puree preparation. For example, add to a dish cream cheese and a little fried tomatoes, or wasabi. You can also add grated hard cheese.

The baked version in foil also belongs to the “healthy” potato option: wash the potatoes, wrap them in foil, and put them in the oven for 40 minutes. After cooking, you can add a little sour cream or cheese there. And if you add such a dish with some interesting salad, then you can get almost a restaurant option.

Calorie content of potatoes - 80 calories per 100 grams. It is rich in potassium and phosphorus, iron, calcium, as well as a number of amino acids. Potatoes even contain vitamin C (20 mg per 100 grams). In principle, 300 grams of potatoes can provide daily allowance carbohydrate. Nutritionists advise on the day when you eat potatoes, exclude porridge and flour from the diet.

Potato due to its composition reduces cholesterol levels, and also stimulates the removal of excess fluid from the body. So, if you eat alcohol with potatoes during a feast, then in the morning there will be no swelling. In addition, potatoes have a positive effect on gastrointestinal tract, normalizes stool and protects the stomach from irritation.

Greetings, my wonderful readers. Today, the image of the potato is seriously damaged by the emergence of fast food, chips, as well as an epidemic of obesity. Now the most famous tuber has almost left the tables of champions healthy eating. But is it as dangerous for weight and well-being as is commonly thought? Moreover, many are interested in the question - is it possible to eat potatoes while losing weight. I propose to talk about it today.

Calorie raw vegetable is 80 kcal. Carbohydrates are in the lead here - they account for 18.1 g per 100 g of product. As for proteins, there are 2 grams of them, 0.4 grams of fat.

And now for the glycemic index. I will not deny that potatoes do have a high GI level. You yourself can verify this by carefully studying the plate below, where this indicator is indicated.

However, in addition to the glycemic index, there are other factors that determine how the body reacts to carbohydrates. These include glycemic load and combining potatoes with other foods. Let's say you eat a high glycemic carbohydrate product along with a diet rich in fiber. healthy fats or proteins. Then the glycemic response will be lower.

In general, on the Internet you can often see a link to the research of American scientists. Say, in a dietary experiment, the subjects ate several root crops every day. But at the same time, the subjects did not gain weight, but lost weight. I cannot vouch for the reliability of this study. Indeed, in America, not such potatoes are common as we have. They mainly eat sweet potatoes with glycemic index 50 and a high content of coarse fibers.

Of course, you won’t want to eat from a couple of little things of such potatoes for a long time. This has already been tested. When I was recently in Thailand, I bought sweet potatoes in the market. I cooked it, added fresh vegetables and a little oil. The feeling of satiety from such a dish did not pass for a long time. But we don’t grow this, so let’s return to the usual potatoes 🙂

But potatoes are rich in the following substances:

• potassium, phosphorus, magnesium, iron, sulfur, manganese, cobalt, iodine;
• vitamins of groups B, C, H, PP, etc.;
• saccharides;
• organic acids and much, much more useful.

Due to the record content of potassium, potatoes are very useful for cardiovascular problems. But magnesium increases bone density.

By the way, 200 g boiled in uniform young potatoes contains daily dose vitamin C

Only the maximum number valuable substances differs boiled in uniform, steamed or baked potatoes. And to increase the amount received by the body useful elements, I advise you to eat young potatoes with a peel.

But in french fries, this utility is not. By dipping the product in boiling oil, you destroy all the valuable elements that were there. In addition, under the influence of hot oil, starch is converted into acrylamide. But these are already carcinogenic substances.

Is it possible to eat potatoes on a diet

In general, potatoes are just a vegetable. And if you eat it within reasonable limits, nothing terrible will happen.

I advise you to cook this vegetable by baking in the oven or boiling in a peel or steaming. Well, eating fried potatoes during weight loss is not recommended. Yes, and it is also better to refuse puree with the addition of butter and milk.

Imagine, there is even a potato diet. Although it is quite tough, which lasts from 5 to 10 days.

But many unloading nutrition systems allow the consumption of this vegetable. For example, on a diet of minus 60, potatoes can be eaten to a limited extent, but not combined with meat. Yes, and on a diet of 6 petals on the second day, you can treat yourself to a small amount of potatoes. But on the Protasov diet and on the Dukan diet, potatoes will have to be abandoned.

Diet potato dishes

Below I have selected some healthy diet foods for you. All these dishes contain potatoes. So, arm yourself with recipes, stock up on food and patience, and forward to culinary exploits 🙂

Baked potatoes with olive oil and rosemary

To prepare this dish, you need to take the following products:

• 10 pieces. medium sized potatoes;
• 1 tbsp olive oil;
• a bit of salt + crushed black pepper;
• 0.5 tsp rosemary.

Rinse the tubers well running water. This will be easier to do if you use a dishwashing sponge. It will easily wash away all the dirt from the surface of the potato. Then dry the potatoes and cut each tuber into 4 parts.

Next, mix salt and pepper with rosemary. And sprinkle our potatoes with this mixture. Then pour everything with olive oil and mix well. Next, lay the potatoes skin side down on a baking sheet. Preheat the oven to 220 degrees and send the potatoes there.

After 10 minutes, we reduce the flame of fire to 180 degrees. And bake for the same amount of time. To check the readiness of the product, use toothpicks. If the vegetable is well pierced, then it's time to eat. By the way, this dish goes well with fish or fresh vegetables.

Stewed potatoes with onions and sour cream (in a slow cooker)

To prepare this diet food, you will need:

• 0.5 kilo of young potatoes;
• 3 tbsp low-fat sour cream (or yogurt);
• 2 pcs. onion heads;
• a little bit (just a few drops) vegetable oil;
• Bay leaf ik;
• water;
• salt + pepper mixture;
• a little green dill.

We clean the potatoes from the skin, wash and dry. Then we cut the root crop. In principle, you can cut a vegetable into pieces of various sizes. I just don't recommend it. Because you won't stewed potatoes, and potato porridge.

We clean the onion from the skin and chop. We set the multicooker to the "frying" mode (how to choose a good multicooker), and lubricate the bowl of this unit with oil using a silicone brush. We spread the potatoes in the container of the multicooker and cook for about 10 minutes.

Then add the chopped onion here and continue cooking for another 5-7 minutes. We mix sour cream with water in a ratio of 1 to 1 and send it to the bowl of the unit.

Next, set the “stewing” mode in the slow cooker and cook the dish for about 20 minutes. Before the end of cooking, salt and pepper the dish, add the bay leaf here. Turn off the unit, and leave the dish to languish for 15 minutes. Immediately before serving, sprinkle the dish with chopped dill.

Greek salad with potatoes

The recipe for this dish is:

• 0.5 kilo potatoes;
• 2 or 3 pcs. fresh cucumbers;
• 2 pcs. lettuce pepper;
• 3 pcs. medium tomatoes;
• onion head;
• 100 g olives, pitted;
• 100 g feta cheese;
• 50 g of natural yogurt;
• a little olive oil and lemon juice;
• salt + ground black pepper.

We clean the potatoes from the skin and boil. I'm sure you know how to boil potatoes 🙂 Therefore, the cooking time and other subtleties of this technological process I will not cover.

In the meantime, mix the butter with yogurt, lemon juice, salt and pepper. It's a salad dressing.

Drain water from potatoes boiled potatoes cut into cubes. Cut the olives in half and send to the potatoes. cucumbers, tomatoes, salad pepper and chop the cheese into cubes and also send to the potatoes. We clean the onion from the husk and cut into half rings, then add to total weight. And finally, pour the ingredients with dressing and mix them. Greek salad ready - set the table.

From potatoes, you can cook not only healthy, but also incredibly tasty diet dishes. If you have your interesting recipes, do not be greedy - share. And for updates, dear guests of the blog, do not forget to subscribe - there are still so many interesting things ahead of you. And for today, that's all for now.

Not so long ago, potatoes were declared a product that is extremely harmful to the waist. He was advised to limit his diet due to the starch and high glycemic index.

However, a number of studies have rehabilitated potatoes in the eyes of nutritionists. The root crop not only perfectly satisfies hunger, but also helps to maintain normal weight.

Why you should not give up potatoes during a diet?

The vegetable contains a large number of fiber, which gently cleanses the intestines without irritating the walls of the digestive canal. By the amount of vitamin C, potatoes are not inferior to blackcurrants and oranges. Amino acids are in a good ratio and are easily absorbed by the body. Vitamin B6 in its composition stimulates metabolic processes.

Useful for "cores" due to high content potassium.

A lot of potatoes and mineral components - iron, sodium, calcium, phosphorus.

There is even special diet length of hypertensive patients and cores. All you need to eat during the day baked potatoes without salt, tea and water are allowed from drinks. Just not milk. After a couple of days of such a menu, puffiness disappears and the patients feel better.

Even a large amount of starch has its advantages: thanks to it, the potato has anti-sclerotic properties, that is, it cleanses the vessels of "bad" cholesterol.

During storage and preparation potato starch partially destroyed, therefore, the glycemic index ready meal decreases.

The belief of many that potatoes are very high in calories is fundamentally wrong. 100 grams of boiled root contains only 73-80 kcal, combined with vegetable salad A portion of potatoes will relieve hunger for a long time. However, the energy value flies up when the tubers are roasted and becomes about 400 kcal.

Studies confirm: potatoes are not dangerous for the figure

American scientists (Illinois, USA) conducted an interesting experiment. 90 overweight volunteers were divided into 3 groups. For 12 weeks, the first group ate foods with a high glycemic index, but consumed a small amount of calories. The second group ate vegetables and fruits, but large portions. Participants in the third group did not track calories, eating a little of everything.

All volunteers ate a daily serving of boiled or baked potatoes without oil. The result was surprising: all participants lost about equal amount kilograms. This allowed the researchers to conclude that harmful effect potatoes per figure greatly exaggerated.

The product perfectly satisfies hunger

Another study belongs to Australian scientists from Sydney, who deduced a conditional food satiety index. The higher it is, the better product cope with hunger.

The satiety index was selected empirically: the participants in the experiment ate a portion of a product with a calorie content of 240 kcal and monitored the feeling of hunger every 15 minutes.

Saturation was taken as a conventional unit white bread(100%). Potatoes overtook many foods on the "satiety index", leaving behind rolled oats, brown rice and whole grain bread. Its saturation was 323%.

For reference: Sweets and pastries have the lowest saturation. The index of croissants, muffins and waffles is 47-65%.

According to the results of the study, it can be concluded that "properly" cooked potatoes help to forget about hunger for a long time and contain a small amount of calories.

What potatoes are useful during a diet?

The widespread belief that potatoes are harmful to the figure when losing weight is based on the fact that most of our compatriots like to eat fried potatoes. boiled and baked vegetable suitable for diet.

Boiled

Properly cooked potatoes are acceptable for weight loss.

The largest number of all useful substances concentrated in the peel, so you need to boil the root crop without removing the skin.

The amount of fiber in the dish is the same as in bananas. Alimentary fiber help cleanse the intestines from harmful compounds, remove cholesterol, get rid of constipation.

The calorie content of the dish is 80 kcal.

Puree

During the diet, it is better to eat potatoes crushed with broth. As a dressing, greens are suitable or skimmed milk. To lower the glycemic index, it is kept in cold water before cooking..

Baked

This is one of the most healthy meals with low calories. It is recommended to cook it without oil, baking in the oven for 50 minutes.

To lose weight, you should not use a root crop with mayonnaise, lard, oily fish and meat. It is better to combine it with salad, boiled or stewed vegetables (cabbage, zucchini), leafy greens.

A portion safe for the figure is 200 grams per day.

Fried potatoes and chips

Is it possible to recover from fried potatoes? Without a doubt, yes.

Their calorie content flies up to 300-400 kcal, and the saturation index decreases by 3 times compared to boiled root crops.

French fries made from frozen semi-finished products are especially harmful to the figure.. During freezing, starch crystallizes, it is hardly digested in the intestines. It also blocks the work of bacteria involved in the breakdown of carbohydrates. Often eating such a dish will lead to weight gain.

What can replace the root vegetable?

Nothing compares to fragrant boiled potatoes. But if for some reason you refuse to use it, the equivalent will be vegetables: Jerusalem artichoke, cauliflower, turnip, celery root. Instead of a root crop, you can put lentils in the soup.

It is not advisable to completely refuse potatoes. It is enough to combine it correctly with other products and not overeat.

Anyone familiar with various diets knows that potato - almost always the product is prohibited, excluded by weight loss methods. But this is fair and justified only in those cases when you are fond of potatoes fried in oil, seasoning it with various high-calorie sauces, or mashed potatoes, to which butter and milk are added. The potato diet for weight loss, on the contrary, will help you lose weight without giving up such an affordable and satisfying product.

There is an opinion that eating potatoes is almost the cause of being overweight. But experts have proven that it contains starch breaks down well simple sugars, and the vegetable itself is well absorbed by the body, without affecting the set 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. The weight loss menu is based on the use of dishes with minimum calorie content from potatoes cooked without salt and fat, as well as vegetables with negative calorie, 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.

Such a day is good because during it you absolutely do not feel hungry. Such unloading can deeply cleanse the body, and is also necessary for people suffering from jade , circulatory failure.

The basic recipe is incredibly simple: 1.5 kg of young potatoes in their skins 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, on such a day it is useful to cook potato juice. 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.

Juice raw potatoes has amazing medicinal properties, has an anti-inflammatory effect, stimulates the work of the intestines and urination, excellently rids the body of accumulated toxins.

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

Reviews about the unloading day on potatoes:

• « ... I have for all the time of my struggle with overweight tried a bunch unloading days: on fruits, chocolate, kefir, apples and so on. But unloading on potatoes is my favorite. Why? First, don't be hungry. And this is probably the most important thing. Secondly, it's available. There are always potatoes in the house, even if I decide to spontaneously arrange a fasting day, I do not have to run to the store in search of groceries. Third, the most efficient. I spend such days quite often and steadily lose 1-1.5 kg.«;

• « … For me, unloading on potatoes is very to my liking. I ate it boiled in uniform, seasoned with green onions and dill. And I ate another cucumber for lunch. Most importantly, all without salt. Plus I drank about 2 liters of water a day. I liked the fact that it is satisfying and inexpensive, but the result, I think, could be better - only minus 450 g.«

Potato diet for 3 days

Suitable for those who want to quickly lose weight by 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 skins. Be sure to drink plenty of pure water or weak green tea.

Potato diet for 7 days

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

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

Is it possible to eat potatoes on a diet?

On such a diet, it is allowed to eat boiled or baked potatoes. The main thing is that all dishes are prepared without fat milk, oils and salts. Also, experts advise turning to the potato diet in summer time of the year. Firstly, in summer it is easier to tolerate, 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 not eat fried potatoes on a diet? First, it is the most important reason - it's oil. The oil that we use to cook a dish is not only a source of animal fat, which is hardly digested by our body and goes into subcutaneous fat, but even when heated it turns out to be a source of hazardous carcinogens . And later these harmful substances may be the cause.

The second reason why it is necessary to refuse fried potatoes is the seasonings and sauces that create their special taste. It's about about salt, with which we often overdo it when frying potatoes, and about various store-bought greasy dressings with a huge amount e-additives And high calorie.

Approved Products

Are you allowed to eat on the potato diet? fresh vegetables , which are rich in fiber and poor in calories: lettuce, peppers, cucumbers, asparagus, celery, cabbage, carrots. Such products help to cope with hunger and improve the functioning of the body, and they can be consumed in large quantities, without worrying that it may negatively affect the figure.

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

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

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

• 100 g chicken meat if even after the main meal there is hunger;
• 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 losing weight achieve their goals.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
cabbage	1,8	0,1	4,7	27
young potatoes	2,4	0,4	12,4	61
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
pepper salad	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
Confectionery
marshmallow	0,8	0,0	78,5	304
Raw materials and seasonings
basil	2,5	0,6	4,3	27
honey	0,8	0,0	81,5	329
ground black pepper	10,4	3,3	38,7	251
Dairy
kefir 0%	3,0	0,1	3,8	30
Bird
chicken breast	23,2	1,7	0,0	114
Eggs
chicken eggs	12,7	10,9	0,7	157
Oils and fats
olive oil	0,0	99,8	0,0	898
Soft drinks
water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Wholly or partially restricted products

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

Also, you can not replace the potato dish own cooking for semi-finished products with potatoes: dumplings, purchased pancakes - you will never know their actual composition and quality of raw materials.

Worth forgetting, preferably forever, oh fried potatoes and French fries because of the oil, salt and sauces that always accompany them.

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

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

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruits
bananas	1,5	0,2	21,8	95
mango	0,5	0,3	11,5	67
Berries
grape	0,6	0,2	16,8	65
Snacks
potato chips	5,5	30,0	53,0	520
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
dumplings with potatoes	4,4	3,7	18,5	125
dumplings	11,9	12,4	29,0	275
Bakery products
sliced ​​loaf	7,5	2,9	50,9	264
buns	7,9	9,4	55,5	339
Confectionery
jam	0,3	0,2	63,0	263
candies	4,3	19,8	67,5	453
nutella pasta	6,8	31,0	56,0	530
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
Ice cream
ice cream	3,7	6,9	22,1	189
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
mayonnaise	2,4	67,0	3,9	627
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
Dairy
milk 4.5%	3,1	4,5	4,7	72
cream 35% (fatty)	2,5	35,0	3,0	337
sour cream 40% (fatty)	2,4	40,0	2,6	381
Cheese and cottage cheese
parmesan cheese	33,0	28,0	0,0	392
cheddar cheese	23,0	32,0	0,0	392
Meat products
pork	16,0	21,6	0,0	259
veal	19,7	1,2	0,0	90
bacon	23,0	45,0	0,0	500
Sausages
boiled sausage	13,7	22,8	0,0	260
sausages	10,1	31,6	1,9	332
Oils and fats
sunflower oil	0,0	99,9	0,0	899
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
red dessert wine	0,5	0,0	20,0	172
vodka	0,0	0,0	0,1	235
beer	0,3	0,0	4,6	42
Soft drinks
soda water	0,0	0,0	0,0	-
cola	0,0	0,0	10,4	42

* data are per 100 g of product

Menu (Power Mode)

3 day potato diet menu

For 3 days of this method of diet, it is possible to lose up to 3 kg.

7 day potato diet menu

The seven-day menu of this technique 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 vegetable salad with negative calories. The vegetables included in its composition do not bring with you energy value, however, the body spends great amount energy. These are cabbage, cucumber, celery, asparagus, radish, spinach, carrots.

	Breakfast	Dinner
Day 1	mashed potatoes; a glass of milk 1.5%	vegetable salad
Day 2	potato casserole; 2 fresh cucumbers	chicken bouillon;
Day 3	100 g cottage cheese 0%; glass of yogurt 0%	baked potato in uniform; vegetable salad
Day 4	mashed potatoes; a glass of milk 1.5%	potato soup with chicken broth; vegetable salad
Day 5	100 g boiled asparagus; 3 potatoes boiled in their skins	potato soup; 100 g cottage cheese 0%; vegetable salad
Day 6	potato casserole; 2 fresh cucumbers	potato casserole; vegetable salad; glass of yogurt 0%
Day 7	mashed potatoes; glass of yogurt 0%	chicken bouillon; salad of 1 boiled chicken egg, fresh vegetables and boiled potatoes

Diet potato dishes

Recipes diet meals from potatoes is not only unleavened mashed potatoes. Even such a mono-diet can be made incredibly tasty by properly preparing its main component - potatoes.

Potatoes with sour cream and garlic in the oven - fragrant, satisfying and fast food for which you need:

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

Wash and cut potatoes. It is not necessary to clean it, since with potatoes in their skins more valuable substances that contribute to weight loss enter the body. Mix with sour cream, grated garlic and pepper. Transfer to a baking dish and send to the oven, preheated to 180-200 degrees, for 30 minutes. 5 minutes before removing the dish from the oven, pour it with whipped chicken egg and garnish with fresh herbs before serving.

Diet casserole

How to cook the most delicious potato casserole, which 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 of hard cheese;
• greenery.

Grate potatoes on 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 pan. Bake the dish for 30 minutes at a temperature of 200 degrees. At the end of cooking, sprinkle with cheese and fresh herbs.

This version of the potato dish perfectly envelops the gastric mucosa, warms up, perfectly saturates ... and just such a soup is very tasty! Therefore, never ignore this recipe, adhering to potato diet.

You will need:

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

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

In the event of a breakdown

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

Here valuable advice, which will help not to break loose, reach the end of the diet and achieve the desired result.

• Forget about the diet alcohol . A glass of wine will certainly want to eat cheese or chocolate, and a pint of beer - greasy chips, crackers or french fries. Alcohol provokes a feeling of hunger, and believe me, this will only hurt you.

• Don't force yourself to eat. If the day has come when it’s already impossible to look at potatoes, take a break. Eat a salad of allowed vegetables.

• Find something to do. "Sit" on a diet is not worth it. Perhaps it will be running or yoga, or even cleaning or manicures. So you can distract from the obsession with destroying all food supplies in the house.

• Praise yourself. And yes, in the case of this technique it is sweets . There are no fruits and sweet tea, but this does not prohibit eating 5-10 raisins, a spoon natural honey or half a creamy marshmallow, rewarding yourself for the path you have traveled. Sweets are recommended to be eaten before 14.00.

If there is still a breakdown, you should not worry. It is enough to concentrate and not quit the diet you have started, but with next day return to the proposed menu. Also, if you break loose, it is recommended to extend the diet for 1-2 days.

Getting out of the diet

Of course, a carbohydrate-restricted diet good result. However, it is impossible to completely abandon fruits, bread, cereals. They must be present in your classic diet. At the end of the potato diet, such products should be introduced into small quantities. Better to start with buckwheat, apples, oranges, brown rice, whole grain bread, and after 2-3 weeks it will be possible to eat most of the “correct” foods.

Contraindications

This technique is not suitable for people who suffer from chronic diseases, diseases of the liver, kidneys and heart. Also, the diet is strictly contraindicated for patients and people under the age of 20.

During pregnancy and lactation

The diet is contraindicated for pregnant and breastfeeding women.

Pros and Cons of the Potato Diet

pros

Minuses

Lack of feeling of hunger. Potato − hearty vegetable that can be eaten quickly Among those who lose weight on such a diet, seizures are most often not observed, fatigue , decreased performance, and the diet itself is easily tolerated. Availability. Perhaps this is the most economical mono-diet. All dishes are easy and quick to prepare, do not take much time and effort. Despite the meager diet, all the dishes recommended for the diet are tasty, healthy and satisfying.

Mono-diet on potatoes is quite tough. Experts recommend combining it with vitamin complex . This technique is contraindicated in pregnant women, breastfeeding and diabetics, since an increase in blood sugar levels is possible. During the diet, a constant feeling of thirst is possible, so drink 30 minutes before a meal, 1.5-2 hours after a meal. clean water or green tea. A total of at least 2 liters per day.

Many of us ask ourselves the following questions: is it possible to lose weight on potatoes, will this vegetable bring more harm or benefit? The myths around this product provoke us, starting the process of losing weight, to remove potatoes from our diet. This decision is due to the high calorie content. this product the presence of starch in it. But it's not easy hearty side dish, but an excellent source of amino acids, pectin, trace elements and vitamins of groups B, C and K. If you learn how to properly cook and eat potatoes, it will help speed up the process of losing weight and make it much easier.

calories

Potatoes are not high-calorie product as many people think, 100 g of fruit contains 76 kcal. This is a simple carbohydrate. Depending on the method of preparation, calories potato dishes per 100 g will differ:

1. Calorie content of boiled and steamed potatoes - 83 calories.
2. calories fried potatoes- 192 calories.
3. French fries - 340 calories.

Benefit

Few people can imagine their life without potatoes. The peel and pulp under it are a storehouse of vitamins. Use this vegetable has a positive effect on the human body due to its composition and useful properties:

1. The product includes vitamins of groups B, C, K, E, PP.
2. The composition includes potassium, calcium, sodium, iron, magnesium, copper, zinc and selenium.
3. starchy product stimulates wound healing and has bactericidal properties.
4. For sore throats and oral cavity recommend using potato juice. This substance has a positive effect on the gastrointestinal tract, helps with constipation, nausea, treats gastritis and ulcers by changing the acidity of the stomach.
5. Vegetable is good for people with a disease of cardio-vascular system and kidneys.
6. Potato broth used for arthritis.
7. Boiled fruit is great for inhalation for colds.

Harm

Like any other product, potatoes can be harmful if used incorrectly in the diet. human body. At long-term storage the poison solanine accumulates in the peel of the potato, so before cooking the vegetable, it is necessary to remove a thick layer of the peel. Doctors point out that under the influence sun rays chlorophyll is formed in the vegetable. At heat treatment the substance is not destroyed, it can have a toxic effect on the human body.

Potatoes are classified as high glycemic foods. This property causes an increase in blood sugar, so it is not recommended to eat a vegetable for patients. diabetes. Nutritionists recommend completely eliminating fried potatoes from your diet and fatty meals containing this fruit. Hydrogenated fats will definitely not benefit the human body.

Is it possible to eat potatoes on a diet

Reasonable doses of boiled and baked potatoes do not harm the figure, they are often included in diets. Gotta remember following rules potato consumption:

1. Do not use potatoes as a side dish for meat.
2. Do not use industrial sauces for seasoning dishes. Replace mayonnaise and ketchup with olive, sunflower oil, kefir or natural yogurt.
3. Don't eat bread with potatoes.
4. It is preferable to eat potatoes with a diet in the morning.
5. Don't eat fried potatoes.

How to lose weight on potatoes

In order to get rid of excess weight, recommend eating young potatoes. This nutritious root vegetable will not let you feel hungry throughout the day. This method of losing weight will not deal a blow to your material well-being and will not make you stand at the stove for a long time. To get a quick result, follow the strict rules of the mono-diet:

1. Dishes should be prepared without adding salt, spices and other condiments.
2. You must drink at least 2 liters of fluid. It is preferable to drink non-carbonated water, it is allowed to drink green, black tea, infused with herbs. All drinks must be sugar and salt free.
3. The first 3 days it is necessary to exclude from the diet all foods except potatoes.

Diet

If you doubt whether it is possible to eat potatoes while losing weight, try this way of eating. Potato diet for weight loss is recommended for overweight people over 10 kg. This is one of the best diet systems for fighting obesity. Potatoes with a diet should be cooked in a slow cooker, in the oven or in a double boiler. Before you start losing weight, you need to consult a doctor and develop daily diet which suits you. The result will depend on the type of diet, but on average, you can lose 2 to 4 kg per week.

On potatoes in uniform

The diet will allow you to quickly throw off 2 kg. Up to 2 kg of root crops are allowed per day. Other foods should be excluded. It is necessary to bake potatoes in their skins without additional seasonings. It is recommended to eat 5 times a day in small portions the size of the palm of your hand. Such a diet will not let you feel hungry. Be sure to watch your drink, support your body with vitamins. A diet on potatoes in uniform is appropriate for no longer than five days.

With kefir

Is it possible to quickly lose weight on potatoes? Definitely yes. This potato diet for 3 days will help you with this. This food is suitable for anyone who wants to part with extra pounds. It is better to cook a vegetable, during weight loss you can not drink anything other than water and kefir. This is a strict diet, so listen to your body, at the first sign of malaise, you should switch to a more sparing diet. The diet menu looks like this:

1. The first day you can eat 3 potatoes and drink 4 cups of kefir. You can eat potatoes for breakfast and lunch, for dinner you can drink 3 glasses of kefir.
2. On the second day, your breakfast will consist of kefir; for lunch and dinner, you can eat potatoes, supplementing it with 2 glasses of kefir.
3. On the third day, you are allowed to eat 2 potatoes, drink 2 glasses of kefir. For dinner, you should abandon the vegetable by drinking 1 glass of kefir.

On a baked potato

The weight loss system is designed for 14 days, guarantees a large amount of weight loss. You can eat up to 2 kg of potatoes daily. The first three days you can eat only a baked vegetable. From the fourth to the tenth day, it is allowed to add a little salt and vegetable oil to the diet. It is allowed to prepare mashed potatoes. The last four days it is necessary to reduce the amount of potatoes consumed. It is allowed to add greens, oil, lemon juice, garlic, parsley.

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