Is it possible to eat potatoes while losing weight and for what reasons are there restrictions?

It is quite difficult to imagine the diet of our food without many beloved potatoes.However, it is believed that because of the starch contained in it, this vegetable adversely affects the shape. They say that if you want to lose weight it should be completely excluded. Let's try to figure out whether it is possible to use potato dishes for weight loss and why there are restrictions.

The usefulness of products is determined by their glycemic index and caloric content. Raw potatoes - the most useful, as it has the lowest figure. In Japan and Korea, raw root vegetables are used in salads. To make the potato softer, it is doused with boiling water.

In potatoes, the indicator is not constant and varies with the method of preparation and the extent to which the vegetable is ground.

• 65 units - the lowest in boiled in the "uniform".
• If peeled and boiled potatoes, the level rises and corresponds to 70 units.
• The level of chips is even higher - 80 units.
• The highest rate of mashed potatoes - 90 units. Accordingly, in this form, carbohydrates have the most adverse effect on blood sugar levels.

The calorie content of the vegetable varies in the range of 80-192 kcal (based on 100 g):

• 76 kcal is found in raw potatoes;
• 82 kcal - boiled in the peel;
• 192 kcal - fried in oil;
• 292 kcal - in chips.

The age of the root crop also influences its usefulness: the most useful is new potatoes. It has the lowest calorie content: only 66 kcal in boiled form, 80 in baked one. Moreover, such potatoes have 10-30% less starch compared to the old ones, and 3 times more vitamin C, there are no fats in it and cholesterol, and the amount of protein and calcium is the same as in dairy products.

Speaking about the possibility of eating potatoes during diets, you can compare its calorie content and buckwheat, which is considered a dietary product. Calorie buckwheat 3.5 times more. The calorie content of pearl barley, which is also considered useful, is 4 times more than that of potatoes. These figures confirm that a reasonable use of this vegetable can not harm the figure.

Potatoes are considered a record among vegetables for the content of potassium in it, which is necessary for healthy heart and muscles. 500 g of vegetable contains a daily rate of potassium (3-5 g) and a quarter of the daily rate of magnesium (400 mg).

One medium-sized potato contains about 5 grams of fiber, which is preserved when properly prepared. Fiber normalizes the digestive tract and helps to eliminate toxins. Rich in potatoes and amino acids: phenylalanine, tyrosine, lysine, leucine and valine. They improve metabolic processes, synthesize protein, thyroid hormones. Useful potatoes in diseases of the kidneys and joints.

Potatoes are a popular remedy in traditional medicine recipes. Potato compresses help with varicose veins, hemorrhoids, mastopathy, boils. They relieve inflammation caused by burns and fungi. Warm compresses are saved from bronchitis. Having breathed steam of boiled potatoes, you can relieve cough and runny nose. Potato juice heals gastric and duodenal ulcers.

Care should be taken when visually inspecting root vegetables. Green spots indicate the presence in the potato of a toxic substance: solanine. It appears when a vegetable is in the sun for a long time. Potatoes with solanine can not be eaten, as it can cause serious poisoning and abnormal fetal development during pregnancy.Such vegetables are suitable only for seedlings.

It is undesirable to store potatoes in the refrigerator, since with this method of storage in the root crops, starch is hydrolyzed to sugars.

Elevated glycemic index can cause an increase in blood sugar levels, so nutritionists advise carefully introducing potato dishes into the diet of diabetic or obese patients. Also, with caution to its use should be people who have low acidity or diseases of the joints. Particularly harmful are fried potatoes, french fries, as they contain large amounts of hydrogenated fats.

On the diet you can eat potatoes boiled in a “uniform” or baked in a peel. During heat treatment, the rind preserves the usefulness of the vegetable to the maximum. 2-3 potatoes cooked in this way will not cause any harm. Harmless for proper nutrition and regular boiled potatoes. Well combined potato dishes with vegetables, seasoned with olive oil and herbs.

When there is a desire to cook stew potatoes, you should pay attention to the accompanying components: the presence of fatty meats will increase calorie, dietary poultry meat will make the dish more useful. For example, potato stew with turkey has 80 kcal with a fairly low carbohydrate content - 9.7 g (boiled potatoes contain 19.8 g of carbohydrates). But from mashed potatoes in full-fat milk with butter and french fries for weight loss should be abandoned. In addition to high calorie content, french food also contains carcinogens.

In addition to the concomitant use of potatoes during a variety of diets, there is simply a potato diet, where this vegetable is the staple food.

Such a diet has several advantages:

• the body does not feel the stress of hunger, because the vegetable is nourishing and nutritious;
• there is no depression, deterioration of performance;
• it is very economical and can be carried out at any time of the year (but best of all on new potatoes);
• unpretentious potato diet dishes are very easy to prepare, and their cooking time is minimal.

When conducting a potato diet vegetable is used only boiled or baked. Boil can be either in water or steamed. You can use a double boiler, a slow cooker or cook in a saucepan. Frying a vegetable is not allowed. Meals should be fractional with equal portions consumed 5-6 times at regular time intervals. In no case should not allow overeating in the evening. Be sure to use ordinary drinking water at least 2 liters, and in hot weather 3 liters per day. At the same time, it is necessary to limit salt intake, as it retains fluid in the body. Permissible no more than 3 grams of salt per day.

Compliance with the very popular three-day potato mono-diet helps to get rid of 3 kg in 3 days. On the day you can eat 1 kg of potatoes. Last meal - no later than 2 hours before bedtime. In addition to water, you can drink tea and chicory (without sugar). From coffee at this time it is better to refuse. Such a diet causes a pronounced diuretic effect, it must be considered when planning time for its implementation. You can increase the duration of the diet up to 5 days by adding to the diet fat-free kefir or yogurt (up to 1.5% fat).

Since the calorie content of boiled potatoes will increase, if you fill it with butter, it is better to give preference to vegetable oil in combination with fresh greens. When cooking the first dishes it is not recommended to include potatoes and cereals with pasta in the recipe at the same time. It is undesirable to combine potatoes with meat or fatty fish. Separate use of such products is more beneficial for the body.

With proper nutrition in combination with potatoes should not eat bread, industrial sauces, mayonnaise, ketchup. The best to combine it with kefir, natural yogurt, olive or vegetable oil. Fried potatoes should be excluded from the diet.

For information on how to eat potatoes and not get better, see the next video.