Many nutritionists recommend completely eliminating potatoes from the diet for those who reduce weight. In this there is a share of a wise approach, but in general such a measure is not at all necessary. The main thing in losing weight is to make sure that the food is balanced, and the amount of energy spent per day was more than the caloric intake. Only this approach ensures the gradual and qualitative disappearance of fat mass without harm to health.
Caloric content of potatoes
It is generally accepted that potatoes are very heavy food. The truth is in this, because 100 g of the product accounts for 80 kcal, of which 2 g of protein, 0.4 g of fat and 18.1 g of carbohydrates. However, in comparison with many other products this is not so much, but the content of carbohydrates is quite high. In addition, according to the principles of separate nutrition, starchy vegetables are difficult to digest in combination with protein food, which means that the use of potatoes for garnish is highly undesirable.
It is worth noting that potatoes are rich in complex (slow) carbohydrates, which are digested long, giving a lasting sense of satiety. This is its definite plus, and healthy food advocates recommend not to exclude it, but combine it with light foods so as not to overload the diet. The number of calories in potatoes is quite high, so it is better to eat with salads, not starchy vegetables or low-fat fish.
Knowing how many carbohydrates in potatoes, it is necessary to limit its use and in the afternoon, when the natural metabolism decreases. For dinner, it is better to choose low-fat meat and non-starchy vegetables, and leave the potatoes for breakfasts and dinners.
Potato with weight loss
Despite the fact that there are 80 calories in potatoes, it is necessary to include this product in the diet when losing weight. The fact is that the energy value of any dish depends heavily on its preparation.
For example, potato boiled or baked has an energy value of 82 kcal per 100 g, and if it is fried in oil or fat, then 200-300 kcal, depending on the amount of fat consumed. Potato chips or French fries have a caloric value of about 500 kcal per 100 g. The energy value of the mashed potatoes on water without oil is 60 kcal, with milk - 90 kcal, and with milk and butter - 120 kcal.
Of course, any diet for weight loss is strictly forbidden to include all fried and fatty foods, but potatoes boiled or baked perfectly suited for snacks, and for full meals. Consider several options for how it is appropriate to include it in the diet of proper nutrition .
Option 1
- Breakfast: boiled potatoes with salad from sauerkraut, green tea without sugar.
- Lunch: a serving of borscht, one slice of black bread.
- Afternoon snack: a glass of yogurt.
- Dinner: fish baked with onions and carrots, greens.
Option 2
- Breakfast: fried eggs with tomatoes, a cup of chicory drink without sugar.
- Lunch: potatoes baked, served with stewed mushrooms and greens.
- Afternoon snack: an apple.
- Dinner: chicken breasts, stewed with zucchini or zucchini.
Option 3
- Breakfast: oatmeal with apple, tea karkade without sugar.
- Lunch: light vegetable soup with mushrooms.
- Snack: boiled potatoes with a spoon of 10% sour cream.
- Supper: beef, stewed with cabbage.
Option 4
- Breakfast: mashed potatoes on the water, a glass of kefir.
- Lunch: a portion of chicken soup with a slice of cereal bread.
- Snack: half a grapefruit.
- Supper: squid or shrimp with vegetable garnish.
With a well-designed menu, which takes into account the balance of carbohydrates and proteins, the calorie content of the potatoes will not be a hindrance. The main thing is not to use those cooking methods that heavily weight the prepared dish, and not choose potatoes for garnish to meat dishes.