Can eating sweet potatoes for weight loss also increase muscle mass

Eating sweet potatoes during weight loss can help control calorie intake, but the muscle building effect is limited. Sweet potatoes are rich in dietary fiber and complex carbohydrates, making them suitable as a staple food substitute during the weight loss period. However, their protein content is low and cannot meet the needs of muscle building. Muscle building requires a high protein diet and strength training, and it is recommended to pair it with high-quality protein foods such as eggs and chicken breast. Sweet potatoes have a low glycemic index, which can provide long-lasting satiety and avoid overeating caused by hunger during the weight loss period. Every 100 grams of sweet potatoes contains about 86 calories, much lower than refined rice and flour, and contains trace nutrients such as potassium and vitamin A. Steaming or baking can maximize the retention of nutrients and avoid high calorie cooking such as frying.

Muscle building requires a daily intake of 1.6-2.2 grams of protein per kilogram of body weight, while sweet potatoes have a protein content of only about 1.6 grams per 100 grams. Relying solely on sweet potatoes is difficult to achieve the total protein required for muscle building, and additional high-quality proteins such as whey protein and fish need to be supplemented. supplementing with a combination of fast carbon and protein within 30 minutes after strength training is more beneficial for muscle synthesis. During the fat loss period, sweet potatoes can be used as a source of carbohydrates for breakfast or before training, while during the muscle gain period, it is recommended to use them as a carbohydrate supplement after training. Special groups such as diabetes patients need to control the single intake, and those with weak gastrointestinal function should avoid eating on an empty stomach. It is recommended to adjust the diet structure according to fitness goals. During the fat loss period, the proportion of sweet potatoes can be slightly higher, while during the muscle gain period, it is necessary to reduce the carbon water ratio and increase protein intake.