How to Follow the Potato Diet for Weight Loss

Can the short-term potato diet be a solution for individuals trying to lose weight?

Potato Diet

There is no one-size-fits-all approach to a healthy lifestyle diet. A successful nutrition plan needs to be personalized to the individual. Potatoes are an excellent source of fiber, vitamins, and minerals and are the primary source of calories in this diet. The potato diet has variations, but followers eat plain potatoes for several days in the diet’s simplest form.

What Can Be Eaten?

While there are variations, all potato diets are vegan, low in dietary fat, and encourage eating until satisfied. Instead of weighing portions or counting calories, individuals are encouraged to eat until full. The potato diet encourages volume eating, when individuals fill up on foods that are naturally lower in calories. Eating a large volume leaves the body feeling full, though fewer calories are eaten throughout the day.

Potato Types

The variety of potatoes allowed depends on the version of the potato diet being followed. Some require sticking to plain white potatoes, while a more forgiving version allows other varieties, such as yellow, red, and sweet potatoes.

Plant-based Foods, Low-Calorie, and Whole

In its purest form, the diet does not allow for other food besides potatoes, even fruits and vegetables. However, looser forms of the potato diet are designed to be more sustainable in the long term. Depending on the version of the potato diet being followed, individuals may be able to consume unprocessed foods in their whole form. However, potatoes should make up the bulk of the plate even when other foods are permitted. The additional foods are supplements to the potatoes for their nutritional content and include:

• Fruits
• Grains
• Legumes
• Vegetables

Condiments and Seasonings

Condiments, sauces, and seasonings are limited to small quantities of low-fat condiments like mustard and homemade ketchup. Salt is allowed to season the potatoes, but not a lot. Generally, sauces and seasonings should be made with fat-free ingredients and kept to a minimum.

Beverages

Water, plain tea, and plain coffee are the only beverages allowed on the potato diet. Staying hydrated is essential, so drinking plenty of water is encouraged.

What Is Restricted?

Depending on the diet version, certain foods are not allowed. In the strictest form, individuals eat only plain potatoes for several days.

Added Fats

Because the potato diet is low-fat, it strictly prohibits animal products and fats such as vegetable oils. Fats are a dense source of calories; even small amounts add up quickly. However, healthy fats can promote the absorption of potato nutrients. Because it is designed for maximum weight loss over a short period, the diet restricts added fats like:

• Butter
• Vegetable oil
• Avocado
• Nuts
• Seeds

Processed and Refined Foods

The diet encourages eating whole, unprocessed foods during the plan’s duration. Processed foods are usually high in calories, fat, and sodium and are lower in nutrients than whole foods. For example, a baked potato is more nutritious than tater tots, fries, and potato chips, even though all are made with potatoes. Others include:

• Bread
• Cereal
• Crackers
• Muffins
• Pasta
• Doughnuts

Animal Products

All variations of the potato diet are vegan. While following the diet, all animal products are restricted and include:

• Eggs
• Dairy
• Meat
• Poultry
• Fish
• Seafood

Preparation

The diet is designed to be followed short-term for quick weight loss, so there is no meal schedule. Followers can eat breakfast, lunch, dinner, and snacks until full. Typically, individuals participate for two to five days, though some may follow the diet for up to a week. The potato preparation method is as important as the type of potato. It is recommended to use cooking methods that do not require added fat, such as boiling, steaming, baking, and roasting.

How many potatoes to eat in a day depends on the individual. A general recommendation is to eat approximately two to five pounds daily. Consuming enough calories in this diet is important since it is restrictive, and followers may not get enough nutrients if they eat too few calories. An extremely low-fat or fat-free diet is not sustainable. (Harvard Health Publishing, Harvard Medical School, 2021)

Pros

The potato diet can help with short-term weight loss and reduce fat and sodium intake, as well as a few other health benefits and include the following:

Weight Loss

• The diet is designed for weight loss.
• It is effective because it is naturally low in fat and calories.

Short-term

• Individuals who prefer shorter diets for quick results may appreciate that the diet lasts two to five days.

Improve Digestion

• Some like the diet for digestive benefits.
• Potatoes are easy to digest, making this food gentle on the gastrointestinal tract.
• Potatoes contain a rich source of fiber, which keeps food moving smoothly through the digestive system.

Easy to Follow

• Mono diets are the easiest to follow.
• It is easy to understand what is allowed and what to avoid.
• Individuals who struggle with complicated rules will appreciate the simplicity.

Cons

The potato diet can come with health risks that include the following:

Sustainability

• Eating only one food, even a root vegetable, is not sustainable.

Unbalanced

• Many nutrient-rich foods are not allowed.
• Though potatoes are nutritious, they lack some essential nutrients.
• The diet can result in nutritional deficiencies.

Short-term Weight Loss

• The weight loss may not be sustainable since the diet is followed for a few days.
• Any weight lost during the diet may not be kept off long-term.
• This may be water weight, which is different from losing body fat.
• Once the individual returns to their normal lifestyle, they may regain some or all of the weight lost and possibly gain weight.

Discourages Healthy Eating

• A nutrient-dense diet is rich in various foods.
• The potato diet is nutritionally unbalanced and discourages healthy eating habits.
• Consuming one food may promote disordered eating habits. (Schaumberg K. and Anderson D. 2016)

Calorie Count

• There is no set calorie requirement on the potato diet.
• The USDA recommends 1,600 to 2,000 calories daily for adult women and 2,000 to 2,400 daily for adult men.
• According to the 2020-2025 Dietary Guidelines, the potato diet does not meet nutritional recommendations.
• The guidelines list potatoes as a healthy source of starchy vegetables that should also include foods from the primary food groups.
• The USDA recommends between 28 and 34 grams of fiber and 46 and 56 grams of protein daily for adults. (U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2020)

Injury Medical Chiropractic and Functional Medicine Clinic

This is a restrictive diet that is not meant to be followed long-term. Before starting a new diet plan, consult a healthcare provider or a registered dietitian, especially if underlying health conditions exist. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment plan through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility programs to relieve pain and help individuals return to optimal function. Our providers use an integrated approach to create personalized care plans for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and sports medicine protocols. If the individual needs other treatment, they will be referred to a clinic or physician best suited for them. Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments.

Functional Nutrition and Lifestyle Change

References

Harvard Health Publishing, Harvard Medical School. (2021). Know the facts about fats. www.health.harvard.edu/staying-healthy/know-the-facts-about-fats

Schaumberg, K., & Anderson, D. (2016). Dietary restraint and weight loss as risk factors for eating pathology. Eating behaviors, 23, 97–103. doi.org/10.1016/j.eatbeh.2016.08.009

U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). 2020–2025 Dietary Guidelines for Americans. Retrieved from www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf