With the Diet of potatoes you can lose weight without making too many sacrifices, because the potatoes have a high satiating power
The potatoes have always been considered a food or ipercaloric but mostly because you think the french fries or roasted, but in reality, if cooked and seasoned properly, are an excellent food.
They are a rich source of carbohydrates and starch and can replace bread, pasta and rice, for which, however, are less caloric: potatoes contain about 80 kcal per 100 grams while white bread 275 kcal per 100 grams, pasta and rice between 330 and 350 kcal, more per 100 g of food (see (link) Table of Calories). The potatoes also contain a lot of water is significant amounts of vitamin C and vitamin B5 in addition to traces of mineral salts and trace elements such as zinc, potassium, magnesium, phosphorus, iron and selenium.
The best way to cook the potatoes if you want to follow the diet is steaming or baked in foil, preserving and even eating the peel that is high in fiber. Potatoes can also turn a salad into a hearty main dish, complete a noodle soup or a pie baked in the oven, but they should not be combined with a full serving of pasta or rice or bread.
Potatoes are also given in gluten-free diets, in which are a great alternative source of energy, carbohydrates and starch. Definitely not have a low glycemic index, so the diet can be followed for no more than two weeks, also because it is a little varied diet. Also potatoes initially help to lose weight for their high satiating power, but they can become the enemy of the line because of poor fiber.
The diet of potatoes still allowsto lose about 1 pound a week and provides 1300 to 1400 kcal per day.
As seasoning are allowed 4 teaspoons of olive oil per day (2 at lunch and 2 at dinner), as well as herbs and spices to taste, vinegar and lemon juice.
Eating pattern of the potato diet
(It is recalled that may be followed for not more than 2 weeks)
Breakfast – choose from the following alternatives:
1. 1 cup of low-fat milk, 30 grams of whole grains, tea or coffee
2. 1 low-fat yogurt, 2 kiwi fruit, tea or coffee
3. Tea or coffee, 2 slices wholemeal bread, 1 kiwi or other fruit of your choice season
Mid-morning: 1 plain yogurt or low-fat fruit
Mid-afternoon: 1 fruit of your choice season (except persimmons, figs, grapes, coconut and banana).
– Lunch: 40 grams of pasta or brown rice with 100 grams of potato and rocket salad, 150 grams of green salad, 1 orange;
– Dinner: 120 grams of grilled veal, 200 grams of cauliflower, 1 fresh fruit salad seasonal sugar.
– Lunch: a potato pie (with 2 eggs, 80 grams of potatoes and 2 teaspoons grated Parmesan cheese), 200 grams of boiled fennel, 1 slice of fresh pineapple;
– Dinner: 200 grams of cod baked in foil, 200 grams of steamed beets with lemon juice, 2 tangerines.
– Lunch: octopus salad with potatoes (180 grams of steamed potatoes cut into pieces, 120 grams of octopus or squid or calamari, with oil, vinegar and fresh parsley), mixed salad of the season, 1 kiwi fruit;
– Dinner: 1 bottom plate of soup with vegetables and legumes, 200 grams of steamed cauliflower, 1 tangerine.
– Lunch: 300 grams of potatoes cooked in the oven atpapillote (in their skins), 150 grams of tomatoes and 100 grams of cucumber salad, 1 orange;
– Dinner: 100 grams of dried beef, 200 grams of steamed green cabbage, 1 fresh fruit salad seasonal sugar.
– Lunch: 200 grams of mashed potatoes and spinach, 100 grams of low-fat cottage cheese, 2 tangerines;
– Dinner: 150 grams of grilled chicken breast, 200 grams of Belgian endive salad or grilled or steamed, 1 pear.
– Lunch: 150 grams of potato gnocchi with fresh tomato and basil, 150 grams of green salad, 1 apple;
– Dinner: 100 grams of lean veal roast, 200 grams of steamed green beans, 1 fruit salad without sugar.
– Lunch: 40 grams of pasta or brown rice with 100 grams of potatoes, radish salad, carrots and arugula, 2 tangerines;
– Dinner: 200 grams of sea bream baked or steamed, 200 grams of steamed green beans, 1 apple
For us it is very important to remember the following:
Any news or advice on diets or diets contained on the site www.dietaonline.it shall be construed for informational purposes only. This information should never replace the personal advice of a dietician or nutritionist. Therefore, any decision taken on the basis of these indications must be understood as a personal and according to their own responsibilities. An indicative food program in fact, can not in any way a substitute for the medical choices, which is always the decision maker and the final charge.