Is potato effective in losing weight?
Potato diet is a secret recipe for many stars to lose weight. Korean star Li Yingai succeeded in slimming by this method. Potatoes contain a lot of starch, which makes people feel full after eating. They are dietary fiber and can make people digest better. If you want to get in shape, you might as well try potatoes to lose weight, which is a good diet!
Weight loss principle
Weight loss principle of potatoes: Resistant starch in potatoes is easy to increase satiety. Starch is a kind of carbohydrate with complex macromolecular structure, which can be divided into starches with different properties according to different molecular structures, including amylose, amylopectin, resistant starch, etc. Different starches are decomposed by amylase in gastric acid at different speeds due to different structures, so they are decomposed into glucose at different speeds. Resistant starch, also known as resistant starch and indigestible starch, can't be hydrolyzed in small intestine, but it can ferment with volatile fatty acids in human gastrointestinal colon. This kind of starch is more difficult to degrade than other starches, and it is slowly digested in the body and absorbed into the blood, so it has a certain effect on slimming and is favored by people.
Resistant starch exists in some natural foods. Potatoes, bananas, rice and other foods all contain resistant starch to varying degrees. Corn starch with high amylose content contains resistant starch as high as 60%. Therefore, in fact, eating potatoes can ingest a large part of resistant starch, and potato vegetables are rich in dietary fiber. Taking potatoes as the staple food can get more satiety than just eating rice, and digestion is slower and it is not easy to get hungry. Therefore, as long as you eat potatoes skillfully, you can help reduce your food intake and then help to lose weight.
A week's staple food potato diet Monday:
Morning: steam three potatoes, eat two, and eat the remaining one two hours later.
Noon: steam three potatoes, eat two, and eat the remaining one two hours later.
Evening: steam 2 potatoes and try to finish them before 7 o'clock.
Comments: This method is suitable for people with a big appetite. Five meals a day can not only fully digest the eaten food, but also won't feel hungry.
Tuesday:
Morning: low-fat yogurt 1 cup, protein 1 piece, potato 1 piece.
Noon: 2 potatoes, tea 1 cup.
Evening: potato 1 piece, tea 1 cup, fruit 1 serving.
Comments: People who are afraid of a single diet can use this method.
Wednesday:
Morning: 2 potatoes
Noon: mutton fried with pepper
Evening: 1 cup of tea or 1 cup of yogurt.
Thursday:
Morning: steam three potatoes, eat two, and eat the remaining one two hours later.
Noon: steam three potatoes, eat two, and eat the remaining one two hours later.
Evening: steam 2 potatoes and try to finish them before 7 o'clock.
Friday:
Morning: low-fat yogurt 1 cup, protein 1 piece, potato 1 piece.
Noon: 2 potatoes, tea 1 cup.
Evening: potato 1 piece, tea 1 cup, fruit 1 serving.
Saturday:
Morning: 2 potatoes
Noon: mutton fried with pepper
Evening: 1 cup of tea or 1 cup of yogurt.
You can improve your food on Sunday, and you should choose a diet with high nutritional value and low calorie.
Tips: It is best to use this method for no more than 3 weeks, so as not to be unable to adapt to the body. In addition, in the process of losing weight, it is necessary to drink more water, accelerate metabolism, and excrete body toxins as soon as possible in order to lose weight beautifully.
Misunderstanding of potato weight loss 1, incorrect cooking method
Potatoes are not an immediate diet food. You won't lose weight because you eat potatoes every day. If the method of processing and cooking potatoes is not proper, it will not only make you lose weight, but also make you gain weight, such as French fries. Once fried, its energy is far higher than that of potatoes themselves. The heat of a medium-sized steamed, boiled or baked potato is about 90 kilocalories, while the energy content of the same potato can be as high as 200 kilocalories or more after it is fried into French fries.
2. Take potatoes as the only food for a long time.
From the point of view of nutritional value, potato has higher mineral content, such as potassium and magnesium, compared with polished rice and white flour. Moreover, potatoes have a certain amount of dietary fiber, but there is little dietary fiber in polished rice and white flour. Therefore, it should be said that it is a good choice to replace some polished rice and white flour with potatoes. However, the long-term practice of taking potatoes as the main food is not very desirable. This will make the food too monotonous and it is difficult to get all the nutrients needed by the body.