How to eat potatoes to achieve weight loss effect

Potatoes can be a high-quality staple food during weight loss, and consuming them properly can help control calorie intake and increase satiety. During weight loss, when eating potatoes, it is important to choose low-fat cooking methods, control intake, pair with protein and vegetables, avoid high calorie ingredients, and choose the appropriate time for consumption.

1. Low fat cooking method

Steaming or baking can maximize the retention of the nutritional content of potatoes without adding extra fat. The calorie content of boiled potatoes is about 70 calories per 100 grams, while the calorie content of French fries can reach over 300 calories. It is recommended to cut the potatoes into pieces and steam them directly, or use an air fryer to grill them without oil. The slightly charred skin can enhance the taste and avoid oil intake.

2. Control intake

It is recommended to consume 150-200 grams of medium sized potatoes per meal, replacing refined rice and flour as the main staple. Although potatoes are low glycemic index foods, excessive consumption can still lead to excessive carbohydrates. Potatoes can be mixed with brown rice for consumption, which can prolong satiety time and balance nutrition.

3. Pairing with protein and vegetables

Potatoes paired with high-quality proteins such as chicken breast and fish can form a complete amino acid profile, improving the heat effect of food. Adding green leafy vegetables such as broccoli and spinach at the same time can provide rich dietary fiber and slow down starch digestion. It is recommended to use Greek yogurt instead of mayonnaise when making potato salad, which not only increases protein but also reduces fat content.

4. Avoid high calorie ingredients

Common ingredients such as butter, cheese, bacon, etc. can double the calorie content of potato dishes. When seasoning, you can use spices such as garlic paste, black pepper, rosemary to enhance the flavor, or a small amount of olive oil with lemon juice. It is recommended to mix mashed potatoes with a small amount of low sodium broth instead of cream to maintain a smooth texture while reducing one-third of the calories.

5. Choose the appropriate time to consume

Eating potatoes for breakfast or lunch is more conducive to energy consumption, and consuming them within 2 hours after exercise can prioritize replenishing muscle glycogen. When digestive function weakens at night, it is recommended to choose lower calorie staple food alternatives. The resistant starch content produced by cooling potatoes increases, making them more suitable for consumption as a meal during the weight loss period.

During weight loss, it is recommended to consume no more than 300 grams of potatoes per day, and pay attention to monitoring weight changes to adjust the portion size. You can try to rotate potatoes with root and stem ingredients such as sweet potatoes and yams to ensure nutritional diversity. It is recommended to check the blood sugar index regularly when taking it for a long time, and diabetes patients should take it under the guidance of nutritionists. Combining with 30 minutes of aerobic exercise daily has a better effect, such as brisk walking, swimming, and other low-intensity exercises that can accelerate the metabolism and utilization of starchy foods.