Can the potato diet help with weight loss? This trendy diet involves eating only potatoes for a certain period of time. But is it really effective, and is it safe? In this article, we’ll explore the potato diet in more detail and give you the facts you need to make an informed decision.
What is the Potato Diet?
The potato diet is a short-term rapid weight loss solution. It involves eating only potatoes for a certain period of time while drinking water or other non-caloric beverages.
The most popular version of the potato diet involves eating 2-5 pounds of potatoes per day for 3-5 days. Some people choose to add a small amount of salt or spices to their potatoes, but others stick to plain boiled potatoes.
Does Potato Diet Work for Weight Loss?
Fat secret indicates that two and a half serving of potatoes provides 987 calories. On the other hand, NHS recommends a daily calorie intake of 2000 calories for women and 2500 for men. Further, NHS asserts that you have to use more energy than you consume to lose weight. The potato diet offers significantly fewer calories than the average energy needs and therefore is likely to help you lose weight. This is because of calorie deficit. As the Journal of Obesity & Metabolic Syndrome calorie restriction is the primary driver of weight loss. A low-calorie diet with a low fat or carbohydrate content is the ideal choice.
The diet helps you lose weight but it is not a sustainable long-term solution. Despite allowing you to lose weight it lacks essential nutrients like vitamins and minerals. Equally, it is not a balanced diet as it does not provide enough protein, healthy fats, and other nutrients needed to function properly.
Is Potato Diet Safe?
As a short-term weight loss strategy, the potato diet is safe for a short period of time. It is a crash diet, therefore not a balanced diet, and does not supply you with a wide range of nutrients and vitamins. Crash diets involve eating significantly lower calories which accelerates weight loss. However, it is followed by weight gain. Rapid weight loss causes what the journal for American Diabetes Association calls compensatory changes which promote weight regain. These include an increase and a decrease in hormones that affect appetite, reductions in energy expenditure, and an increase in appetite.
It predisposes you to a risk of nutritional deficiencies since it lacks enough protein, healthy fats, iron, calcium, and Vitamins A and B12. It increases the notion that total calorie is more important than the source of the calories and nutrient balance. A journal from Global Health Action reports that if you are trying to lose weight you may be vulnerable to malnutrition if your focus is calories only.
If you are considering the potato diet, it’s important to talk to your doctor or a registered dietitian first. They can help you determine if the diet is right for you and provide guidance on how to safely incorporate potatoes into your diet.
Potential Benefits of the Potato Diet
- Weight Loss
The diet has low calories and therefore results in weight loss. It is a great option to jumpstart your weight loss journey. As a calorie-restricted diet, it generates an overall lower metabolic rate and a gradual decline in energy expenditure. This induces an energy deficit and weight loss (Metabolic Consequences Of Weight Reduction). Nevertheless, it is essential you select a sustainable weight loss approach that offers long-term lifestyle changes rather than relying on short-term fad diets.
- High in fiber:
One of the reasons potatoes are considered healthy is their fiber content. The healthy journal reports that one small potato with skin can provide close to 3 grams of fiber. Fiber makes you feel full and satisfied. Consequently, you eat less and therefore lose weight. Fiber also helps keep your bowel movement regular and reduces the risk of heart disease. The starch in potatoes is also a great nutrient for the bacteria in your gut.
- Inexpensive
Potatoes are a cheap and widely available food. If you are on a tight budget, the potato diet may be a cost-effective way to lose weight.
- Easy to Prepare
You mash, boil or bake potatoes. These methods are simple to follow and therefore ideal if you have a busy schedule. People who struggle to follow diets with complicated rules find the diet simple and easy to follow.
Risk Factors of the Potato Diet
While the potato diet can provide some benefits, there are also potential risks associated with it. Here are some of the main risks to consider:
- Nutrient deficiencies:
As a mono diet, the potato diet only uses potatoes as the main component. It is therefore not balanced and cannot provide sufficient nutrients for the body. If taken for a long duration, it can lead to nutrient deficiencies and health problems.
- Potassium imbalance:
Potatoes contain a high amount of potassium. According to Potato Goodness, a medium potato with skin contains 620 mg of potassium. This is 15% of the daily requirement of 4700mg/day. If taken in excess, it can lead to hyperkalemia which can cause heart attack or death. The danger is that most people do not feel the symptoms of hyperkalemia until its too late. It is even dangerous if you have a medical condition like kidney disease.
- Solanine toxicity
Potatoes are a common cause of solanine poisoning in humans. The substance cause vomiting, diarrhea, headaches, and paralysis of the central nervous system. Solanine levels in potatoes are generally low however if you consume a diet of potatoes only, you are at risk of dangerous build-up of solanine in your body.
- Monotony:
Consuming potatoes all through can be monotonous. This makes it hard to stick to the diet and may lead to boredom and food cravings.
- Acrylamide exposure
When starchy foods like potatoes are cooked at high temperatures, they release a toxic chemical called acrylamide. The New Jersey Department of Health reports that it can lead to cancer. It is linked to cancers of the pancreas, central nervous system, mammary, and scrotum. It may also decrease fertility in males.
Is the Potato Diet a Healthy Choice for You?
Numerous dietary guidelines recommend the intake of a diverse and balanced diet. For instance, Food Agriculture Organization recommends eating a variety of foods from different groups every day, They add that we should consume plenty of green leafy vegetables, red and yellow vegetables, and fruits every day.
The potato diet does not meet the recommendation and further, it fails to meet the suggested daily intake of approximately 1500 calories for weight loss and 2,000 calories a day for weight management.
Despite its ability to cut weight, it lacks different micronutrients and exposes one to toxins. If you are considering using a potato diet, use it to kick start your weight loss journey but not as a long-term eating habit.
Potato Diet FAQs
1. **What is the Potato Diet?**
– The Potato Diet is a short-term weight loss strategy that involves consuming only potatoes for a specified period while drinking water or non-caloric beverages.
2. **Does the Potato Diet effectively contribute to weight loss?**
– Yes, the Potato Diet can lead to weight loss due to its low-calorie nature, creating a calorie deficit. However, it’s crucial to note that it is not a sustainable long-term solution.
3. **Is the Potato Diet safe for short-term use?**
– Yes, the Potato Diet is generally considered safe for short-term use as a crash diet. However, it lacks essential nutrients and may lead to nutritional deficiencies.
4. **What are the potential benefits of the Potato Diet?**
– The Potato Diet may aid in weight loss as it is low in calories. Additionally, potatoes are high in fiber, inexpensive, and easy to prepare.
5. **Are there any risk factors associated with the Potato Diet?**
– Yes, there are potential risks, including nutrient deficiencies, potassium imbalance, solanine toxicity, monotony, and acrylamide exposure.
6. **Can the Potato Diet lead to nutrient deficiencies?**
– Yes, as a mono diet, the Potato Diet may lead to nutrient deficiencies over the long term.
7. **Is there a risk of potassium imbalance with the Potato Diet?**
– Excessive potato consumption can lead to potassium imbalance, posing risks, especially for individuals with certain medical conditions.
8. **What is solanine toxicity, and is it a concern with the Potato Diet?**
– Solanine toxicity is a risk associated with potatoes, and while levels are generally low, a diet exclusively comprising potatoes may lead to a dangerous build-up of solanine.
9. **Is monotony a potential issue with the Potato Diet?**
– Yes, consuming only potatoes may become monotonous, making it challenging to adhere to the diet.
10. **What is acrylamide exposure, and does the Potato Diet pose a risk?**
– Cooking starchy foods like potatoes at high temperatures may release acrylamide, a toxic chemical linked to health issues, including cancer.
11. **Is the Potato Diet a healthy choice for long-term use?**
– No, the Potato Diet lacks variety and essential nutrients needed for long-term health. It is advisable to consult with a healthcare professional before considering this diet.
References
https://www.nhs.uk/common-health-questions/food-and-diet/what-should-my-daily-intake-of-calories-be/
Kim J. Y. (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, 30(1), 20–31. https://doi.org/10.7570/jomes20065
Camacho, S., & Ruppel, A. (2017). Is the calorie concept a real solution to the obesity epidemic?. Global health action, 10(1), 1289650. https://doi.org/10.1080/16549716.2017.1289650
Evert, A. B., & Franz, M. J. (2017). Why Weight Loss Maintenance Is Difficult. Diabetes spectrum: A publication of the American Diabetes Association, 30(3), 153–156. https://doi.org/10.2337/ds017-0025
Farhana A, Rehman A. Metabolic Consequences Of Weight Reduction. [Updated 2022 Jul 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK572145/
Virk-Baker, M. K., Nagy, T. R., Barnes, S., & Groopman, J. (2014). Dietary acrylamide and human cancer: a systematic review of literature. Nutrition and cancer, 66(5), 774–790. https://doi.org/10.1080/01635581.2014.916323
https://nj.gov/health/eoh/rtkweb/documents/fs/0022.pdf
https://www.fao.org/nutrition/education/food-based-dietary-guidelines
