Mashed potatoes with onions diet dish. Are potatoes and weight loss compatible? Stewed potatoes in a slow cooker with onions and sour cream

If dishes from carrots, zucchini and cabbage are fully welcomed by adherents of a healthy diet, then potato they ruthlessly ranked them among the dark side of cooking. Totally unfair and "With taste" will tell you why.

Potatoes can and should be included in your diet, because they contain a lot of vitamins and minerals. And if the vegetable is cooked correctly, it is also low in calories.

Useful properties of potatoes

First of all, potatoes are rich vitamin C, in fact the most important for health. Our body is not able to accumulate it, and nutritious tubers are another additional source of the vitamin.

Vitamins B4 and B9 (choline and folic acid ), which are rich in potatoes, are necessary for the regulation of the excretion of toxic substances by the liver and the normal functioning of the nervous system.

Starch, which is considered evil for all those who are losing weight, provided that the potatoes are cooked correctly, the glucose in the body does not break down. Once in the intestines, it acts as a kind of probiotic, promotes the growth of beneficial bacteria.

Mistakenly considering potatoes a heavy product, we forget that its calorie content is very low - 80 kcal per 100 grams! Potatoes are easily digestible, perfectly satiate, and allow you to forget about hunger for a long time. Calorie and fat potato dish make various additives: butter, mayonnaise, hard cheese, cream ...

Of course, the method of heat treatment plays an important role. If you are looking for a figure, baking and steaming potatoes is your choice. By the way, in this form, the tubers retain the greatest amount nutrients. "With taste" offers you several recipes that will give gastronomic pleasure and will not affect the figure in any way.

Diet potato dishes

And if you suddenly decide to thoroughly add on potatoes, pay attention to. This power plan really works! Try this satisfying weight loss and share your experience with your friends.

Potatoes are hearty and healthy vegetable. At proper cooking and use can be an excellent dietary dish. The article will talk about the benefits of this root crop, and provide several recipes for potato dishes.

Many consider potatoes an indispensable product of the daily diet. It's nutritious, delicious. It is easy to prepare and easy to buy in any store. Potato contains high percent carbohydrates and useful fiber. It is also a storehouse of vitamins C, B1, B2, B6, A. This is only part of the useful food sources for the body. Large supply of potassium and phosphorus, necessary for a person found in potatoes. Of course, a high number of carbohydrates (about 16 per 100 grams of product) does not make potatoes the leader of the diet table. It is important to prepare it correctly.

Potatoes and diet - cooking rules

• Soaking potatoes in cold water before cooking helps to get rid of excess starch.
• It is useful to cook potatoes in their skins. It contains the largest amount useful substances.
• Shouldn't be used a large number of oil when cooking potatoes.
• You can not combine the root crop with meat or cereal products. This will help you gain weight.

Potato Recipes

Potato with rosemary and olive oil in the skin

Preparing a delicious and fragrant potato dish is very simple.

You will need:

• medium-sized potatoes - 10 pieces;
• olive oil (unrefined) - 1 tablespoon;
• coarse salt - one pinch;
• black pepper (freshly ground) - 1-2 pinches;
• dried or fresh rosemary - ½ teaspoon.

Cooking process:

• Rinse tubers well under cold running water. For convenience, you can use a sponge for washing dishes. It does a great job of getting rid of dirt on the surface.
• Dry the potatoes. Cut into small slices. If the vegetable is medium-sized, then into 4 parts.
• Mix salt, rosemary and ground pepper. Sprinkle the potato slices with this mixture. Mix and drizzle with oil.
• Place carefully (skin side down) on a baking sheet or pan.
• Bake for 10 minutes at a high temperature of 210-220⁰С. The mode should be chosen such that the heat comes stronger from above.
• Reduce temperature to 180⁰С. Leave to cook for another 10-15 minutes.
• Ready potato wedges are easily pierced with a toothpick.
• Serve hot with fish or vegetables.

Stewed potatoes in a slow cooker with onions and sour cream

Cooking food is quite a hassle. But the recipe for potatoes in a slow cooker does not take much time.

You will need:

• young potatoes - 0.5 kg;
• onion - 2 pieces;
• fat-free sour cream - 3 tablespoons;
• bay leaf - 1 piece;
• vegetable oil - a few drops;
• salt, a mixture of peppers;
• dill greens (for serving).

Cooking:

• Peel the potatoes from the skin layer. Put on gloves first to protect your hands. The young root crop has the ability to stain the skin.
• Cut the peeled vegetable arbitrarily. Do not chop too finely.
• Also peel and chop the onion finely.
• Set the multicooker to the "frying" mode.
• Lubricate the bowl with oil using a silicone brush.
• Put the potatoes in the multicooker container and fry for 10 minutes.
• Then add the prepared onion. Continue frying for another 5-7 minutes.
• Mix sour cream with boiled water in a ratio of 1:1.
• Add mixture to potatoes and onions.
• Set the multicooker to the "extinguishing" mode.
• Cook for 20 minutes with the lid closed.
• At the end, salt to taste, season with pepper. Throw in one bay leaf if desired.
• Leave to languish for 10-15 minutes. Sprinkle with fresh dill before serving.

In this form, potatoes are good without meat. Such a lean potato dish can be prepared for adults and children.

Baked potatoes with cottage cheese and cherry tomatoes

Potatoes, baked with the peel, retain a maximum of useful substances and vitamins, including vitamins C, B, phosphorus and easily digestible protein. For a complete diet dinner it remains to add a delicious filling with a whole set of amino acids, healthy fats and micronutrients. If you mix cottage cheese, herbs, garlic and olive oil, you will immediately find yourself on the path to gaining a healthy and beautiful body.

BAKED POTATO WITH COTTAGE CHEESE AND CHERRY TOMATOES

Necessary:
(serves 2)
2 large potatoes

Filling:
200 g soft cottage cheese 9%
2 garlic cloves
small bunch of dill
5-6 cherry tomatoes
2 tbsp olive oil
salt, pepper - to taste

How to cook:

1. Grate washed and dried potatoes olive oil, make a deep cruciform incision on top.

Washed and dried potatoes rub with olive oil, make a deep cruciform incision on top

Wrap tightly in foil and put in an oven heated to 220 ° C for 40-50 minutes until cooked. Do not turn off the oven!

2. For the filling, finely chop the dill, garlic, cut the cherry tomatoes into halves. Mix with cottage cheese, salt and pepper until smooth.

For the filling, finely chop the dill, garlic, cut the cherry tomatoes in halves. Mix with cottage cheese, salt and pepper until smooth

3. Hot potatoes "open" so that a deep hole is formed in the center.

Hot potatoes "open" so that a deep hole forms in the center

4. Put the curd mass into the potatoes and put in the oven for another 10 minutes.

Put the curd mass in the potatoes and put in the oven for another 10 minutes

There will be a pleasant garlic aroma.

5. Ready potatoes pour 1 tbsp. olive oil.

Ready potatoes pour 1 tbsp. olive oil

Serve immediately.

Potato pie without flour

Potato pie without flour

FLOUR-FREE POTATO PIE RECIPE

Necessary:
400 g potatoes
1 small white onion
1 protein
100-150 g lightly salted salmon or trout
a few sprigs of dill
olive oil
salt, pepper - to taste

How to cook:

1. Heat the oven to 210°C.

2. Grate potatoes and onions on a coarse grater and squeeze well.

Coarsely grate potatoes and onion and squeeze well

3. Add finely chopped dill, salt, pepper and protein.

Add finely chopped dill, salt, pepper and protein

4. Mix thoroughly and drain excess liquid.

Mix thoroughly and drain off excess liquid.

5. Put half of the potato mixture in a 20-22 cm round springform pan lined with baking paper and greased with olive oil. Lightly tamp.

Lightly tamp

6. Put the fish cut into thin slices on top.

Place thinly sliced ​​fish on top.

7. Cover with the remaining potato mass.

Cover with remaining potato mixture.

Brush with olive oil with a brush and put in the oven for 30-40 minutes until golden brown.

Brush with olive oil with a brush and put in the oven for 30-40 minutes until golden brown

8. Serve hot.

Potato mushrooms with broccoli puree

Potato mushrooms with broccoli puree

Crispy potato mushrooms on a green meadow of ultra-healthy broccoli puree. It's saturated bright colors, trace elements and vitamins of groups A, B and C, the dish is very easy to prepare and will be a wonderful light dinner for everyone who seeks to gain harmony and beauty.

POTATO MUSHROOM RECIPE WITH BROCCOLI PUREE

Necessary:
8-10 small potatoes
2 tbsp olive oil
1 tsp mixtures of aromatic herbs (thyme, rosemary, garlic, thyme)
1 tsp sweet paprika
salt, black pepper - to taste
300 g frozen broccoli
50 g cheese
1 tbsp olive oil
30 g walnuts
salt, black pepper - to taste

How to cook:

1. Heat the oven to 220°C.

2. Cut mushrooms out of potatoes.

cut mushrooms from potatoes

3. Lubricate the mushrooms with olive oil and grate with spices.

Brush mushrooms with olive oil and rub with spices

4. Put on a baking sheet covered with foil and put in the oven for 40-50 minutes.

5. Pour boiling water over broccoli and cover. Leave for 3-5 minutes.

Pour boiling water over broccoli and cover. Leave for 3-5 minutes

6. Drain the water, reserving some for puree. Puree broccoli by adding cheese and olive oil. Add liquid as needed to achieve the desired consistency.

Add more liquid as needed to achieve the desired consistency.

Add salt and pepper, taking into account that the cheese is already salty.

7. Sprinkle puree with chopped walnuts.

Sprinkle puree with chopped walnuts

Serve with hot potato "mushrooms".

Omelet in potato bowls

Omelet in potato bowls

I think this is a great idea for a low-calorie and super-healthy lunch, dinner or even breakfast. A potato baked in its skin retains a maximum of useful substances and contains a huge amount of essential vitamins and microelements, while an omelette rich in protein will give a feeling of satiety for a long time and help speed up the metabolism, which is so necessary for those who want to eat and lose extra pounds.

OMELETTE RECIPE IN POTATO CUPS

Necessary:
(serves 2)
2 large potatoes
1 egg
1 tbsp yogurt
50 g grated cheese
2 green onion feathers
salt, freshly ground black pepper, chili pepper flakes - to taste

How to cook:

1. Grease the washed and dried potatoes with olive oil and put in an oven heated to 220 ° C for 40-50 minutes until fully cooked. The peel should be well baked. Do not turn off the oven!

2. Cut off the top of the hot potato and scoop out the pulp with a spoon.

Cut the top off the hot potato and scoop out the flesh with a spoon.

3. Mix egg, yogurt, part of grated cheese, chopped green onion, spices and potato pulp until smooth.

Mix the egg, yogurt, part of the grated cheese, chopped green onions, spices and potato pulp until smooth.

4. Stuff potatoes with this mixture, sprinkle with the remaining grated cheese on top and put in the oven for 10-15 minutes.

A slender body and a full stomach are a real happiness for a woman. Even 10 years ago, it was impossible to imagine how you can always stay in shape without limiting yourself to delicacies.

With the development of dietetics, which studies the principles of healthy and rational nutrition, it became possible to remain both full and happy without harm to the figure. You just need to keep an eye on what's on the plate.

The basics of proper nutrition

In medicine, dietary nutrition means a special menu that includes only those products that contribute to the treatment and prevention of diseases. Besides, proper nutrition practiced for aesthetic purposes - to reduce body weight.

Unlike rigid diets, which involve constant malnutrition and severe restrictions, diet food does not harm the health of losing weight. A properly composed menu does not allow a sharp decrease in the number of calories, as this leads to a slowdown in metabolism and, as a result, to the deposition of excess fat.

Basics of dietary nutrition:

1. Compliance with the correct diet. An adherent of a healthy diet should eat at the time allotted for this, avoiding snacks. There should be at least 3 hours between meals.
2. Thorough chewing of food. The feeling of fullness occurs 30 minutes after the meal. If after eating the feeling of hunger has not receded, you just need to wait.
3. Late meals should be avoided. If you go to bed by 11 o'clock, then the last meal should be taken no later than 7 pm. After this time, you can only allow one glass of kefir or a green apple.
4. It is necessary to consume (water, juices, broths). This will create an imaginary feeling of satiety, and you will not have the desire to once again snack on junk food.
5. Once a week you need to arrange.

forbidden vegetable

Are potatoes bad for those who are trying to lose weight? Disagreements on this issue existed until recently, until it was proved that potatoes do not harm in any way. healthy eating. If you do not add this vegetable to other foods containing large amounts of starch and carbohydrates, then its benefits are obvious.

Perhaps, only fried potatoes are dangerous for the figure. It absorbs a large amount of oil, which leads to a high calorie content of the dish. In 100 g fried potatoes it can be more than 210 kcal, with an average serving of 250 g a significant figure is formed. Therefore, you should not allow yourself such a delicacy more than once a month, but for every day it is better to prepare yourself healthy and dietary meals.

Recipes

Below are a few basic recipes with photos of finished dishes. Based on them, you can then develop a large number of individual recipes. Dietary mashed potatoes are very easy to prepare, so any housewife without cooking experience will master it.

Classic on the water

The calorie content of this mashed potato is 108 kcal per 100 g.

Ingredients:

• 1 kg potatoes (approximately 14 medium tubers);
• 1 chicken egg;
• 60 g butter;
• 2 bay leaves;
• black peppercorns;
• dill;
• salt.

Cooking:

1. Peel the potatoes, carefully cut out all the eyes, cut into medium-sized squares.
2. Put the potatoes in a cooking pot and fill with water so that the water level covers the level of the potatoes.
3. Bring the water to a boil at maximum temperature, and after boiling, reduce.
4. Add salt, pepper, bay leaf.
5. Boil potatoes until done.
6. The resulting broth carefully pour into a separate bowl.
7. Mash the potatoes with a pestle or with a blender.
8. Gradually add the egg and melted butter while continuing to pound the potatoes.
9. Add potato broth in small portions, remembering to mix.
10. The dish is ready. Garnish with dill when serving.

Interesting! If butter is removed from this recipe, then the calorie content of the dish will decrease to 82 kcal per 100 g.

In a slow cooker

The calorie content of mashed potatoes cooked according to this recipe is 60 kcal per 100 g.

Ingredients:

• 300 g potatoes (approximately 4 medium tubers);
• ½ cup milk;
• 1 tsp butter;
• salt.

Cooking:

1. Wash the potatoes, peel them, carefully cut out all the eyes, cut into medium-sized squares.
2. Put in a multicooker pan, pour hot water so that the water covers the potatoes. Salt.
3. Set the multicooker mode "Steam cooking", cooking time 40 minutes.
4. Bring the milk to a boil, but do not boil, add the butter.
5. After the signal of the multicooker about readiness, remove the pan, drain all the liquid.
6. Pour warm milk into potatoes butter. Grind into puree in the usual way.

With onion, apple and caramel

Ingredients:

• 2 sour apples;
• 2 tbsp. l. lemon juice;
• 100 g of onion;
• 1 st. l. olive oil;
• 1 st. l. Sahara;
• salt.

Cooking:

With shrimp and wasabi

The calorie content of mashed potatoes cooked according to this recipe is 140 kcal per 100 g.

Ingredients:

• all the ingredients of the classic recipe;
• 4 tsp wasabi;
• 6 medium shrimp;
• 1 st. l. olive oil (or any other vegetable oil);
• 1 clove of garlic;
• 3 sprigs of coriander;
• salt.

Cooking:

1. Prepare mashed potatoes according to the classic recipe.
2. Add wasabi to the puree and mix thoroughly.
3. Cut shrimp.
4. Heat the garlic in olive oil, fry the shrimp over low heat. Salt.
5. Serve with fried shrimp and coriander leaves.

With cauliflower

The calorie content of mashed potatoes cooked according to this recipe is 100 kcal per 100 g.

Ingredients:

• 600 g potatoes (approximately 10 medium tubers);
• 1 chicken egg;
• 60 g butter;
• 600 g of cauliflower;
• green onions;
• salt.

Cooking:

1. Peel the potatoes, carefully cut out all the eyes, cut into medium-sized squares.
2. Put the potatoes in a cooking pot and fill with water so that the water level is 1 cm higher than the potatoes.
3. After boiling, add cauliflower florets.
4. Cook until ready.
5. Drain all water. Add milk, butter, egg. Mash with a blender or in another convenient way.
6. Serve puree with chopped green onions.

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Potatoes are a hearty and healthy vegetable. With proper preparation and use, it can be an excellent dietary dish. The article will talk about the benefits of this root crop, and provide several recipes for potato dishes.

Table of contents [Show]

Potatoes - good or bad?

Many consider potatoes an indispensable product of the daily diet. It's nutritious, delicious. It is easy to prepare and easy to buy in any store. Potatoes contain a high percentage of carbohydrates and healthy fiber. It is also a storehouse of vitamins C, B1, B2, B6, A. This is only part of the useful food sources for the body. A large supply of potassium and phosphorus, necessary for a person, are contained in potatoes. Of course, a high number of carbohydrates (about 16 per 100 grams of product) does not make potatoes the leader of the diet table. It is important to prepare it correctly.

Potatoes and diet - cooking rules

• Soaking potatoes in cold water before cooking helps to get rid of excess starch.
• It is useful to cook potatoes in their skins. It is in it that contains the greatest amount of useful substances.
• Do not use large amounts of oil when cooking potatoes.
• You can not combine the root crop with meat or cereal products. This will help you gain weight.

Potato Recipes

Potato with rosemary and olive oil in the skin

Preparing a delicious and fragrant potato dish is very simple.

You will need:

• medium-sized potatoes - 10 pieces;
• olive oil (unrefined) - 1 tablespoon;
• coarse salt - one pinch;
• black pepper (freshly ground) - 1-2 pinches;
• dried or fresh rosemary - ½ teaspoon.

Cooking process:

• Rinse tubers well under cold running water. For convenience, you can use a sponge for washing dishes. It does a great job of getting rid of dirt on the surface.
• Dry the potatoes. Cut into small slices. If the vegetable is medium-sized, then into 4 parts.
• Mix salt, rosemary and ground pepper. Sprinkle the potato slices with this mixture. Mix and drizzle with oil.
• Place carefully (skin side down) on a baking sheet or pan.
• Bake for 10 minutes at a high temperature of 210-220⁰С. The mode should be chosen such that the heat comes stronger from above.
• Reduce temperature to 180⁰С. Leave to cook for another 10-15 minutes.
• Ready potato wedges are easily pierced with a toothpick.
• Serve hot with fish or vegetables.

Stewed potatoes in a slow cooker with onions and sour cream

Cooking food is quite a hassle. But the recipe for potatoes in a slow cooker does not take much time.

You will need:

• young potatoes - 0.5 kg;
• onion - 2 pieces;
• fat-free sour cream - 3 tablespoons;
• bay leaf - 1 piece;
• vegetable oil - a few drops;
• salt, a mixture of peppers;
• dill greens (for serving).

Cooking:

• Peel the potatoes from the skin layer. Put on gloves first to protect your hands. The young root crop has the ability to stain the skin.
• Cut the peeled vegetable arbitrarily. Do not chop too finely.
• Also peel and chop the onion finely.
• Set the multicooker to the "frying" mode.
• Lubricate the bowl with oil using a silicone brush.
• Put the potatoes in the multicooker container and fry for 10 minutes.
• Then add the prepared onion. Continue frying for another 5-7 minutes.
• Mix sour cream with boiled water in a ratio of 1:1.
• Add mixture to potatoes and onions.
• Set the multicooker to the "extinguishing" mode.
• Cook for 20 minutes with the lid closed.
• At the end, salt to taste, season with pepper. Throw in one bay leaf if desired.
• Leave to languish for 10-15 minutes. Sprinkle with fresh dill before serving.

In this form, potatoes are good without meat. Such a lean potato dish can be prepared for adults and children.

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General rules

Anyone familiar with various diets knows that potato- almost always the product is prohibited, excluded by weight loss methods. But this is true and justified only in those cases when you are fond of potatoes fried in oil, seasoned with various high-calorie sauces, or mashed potatoes, to which butter and milk are added. The potato diet for weight loss, on the contrary, will help to lose excess weight without giving up such an affordable and satisfying product.

There is an opinion that eating potatoes is almost the cause of being overweight. But experts have proven that it contains starch breaks down well simple sugars, and the vegetable itself is well absorbed by the body, without affecting the set of extra pounds. In addition, in 100 gr. fruit (about 2 medium potatoes) contains only 80 kcal.

This diet is ideal for those who want to quickly transform. The weight loss menu is based on the use of dishes with a minimum calorie content of potatoes cooked without salt and fat, as well as negative calorie vegetables that increase the effect of the diet, and kefir, which helps to avoid discomfort by gently cleansing the body.

There are several options for losing weight on potatoes: fasting day and diet, which can last 3 and 7 days.

Unloading day on potatoes

Such a day is good because during it you absolutely do not feel hungry. Such unloading can deeply cleanse the body, and is also necessary for people suffering from jade, hypertension, circulatory failure.

The basic recipe is incredibly simple: 1.5 kg of young potatoes in their skins should be baked without salt and fat, or boiled and divided into 4-5 meals. It is allowed and even encouraged to decorate the dish with fresh herbs: dill, onion, parsley, basil.

In addition, on such a day it is useful to prepare potato juice. It doesn't matter if you don't have a juicer. The fruit can be grated and squeezed. It is enough to drink 200-300 ml per day.

Raw potato juice has amazing medicinal properties, has an anti-inflammatory effect, stimulates the work of the intestines and urination, excellently rids the body of accumulated toxins.

During the potato fasting day, you can get rid of 1.5 kg, and you can use this method of losing weight no more than 2 times a month.

Reviews about the unloading day on potatoes:

• “... For the entire time of my struggle with excess weight, I tried a bunch of unloading days: on fruits, chocolate, kefir, apples, and so on. But unloading on potatoes is my favorite. Why? First, don't be hungry. And this is probably the most important thing. Secondly, it's available. There are always potatoes in the house, even if I decide to spontaneously arrange a fasting day, I do not have to run to the store in search of groceries. Third, the most efficient. I spend such days quite often and steadily lose 1-1.5 kg.«;

• “... For me, unloading on potatoes is very to my liking. I ate it boiled in uniform, seasoned with green onions and dill. And I ate another cucumber for lunch. Most importantly, all without salt. Plus I drank about 2 liters of water a day. I liked the fact that it is satisfying and inexpensive, but the result, I think, could be better - only minus 450 g.«

Potato diet for 3 days

Suitable for those who want to quickly lose weight by a few kilograms, for example, to look better in their favorite dress. Within 3 days, you will need to eat no more than 0.5 kg of potatoes, boiled or baked in their skins. Be sure to drink plenty of pure water or weak green tea.

Potato diet for 7 days

It is somewhat more difficult to tolerate than a three-day one, so low-fat cottage cheese, milk, sour cream, chicken eggs can be added to the menu. Here you can also season all dishes with herbs and drink plenty of liquids.

With all the benefits of this vegetable, this technique is not beneficial for the body, therefore, during a diet on potatoes, it is recommended to take vitamin complexes.

Is it possible to eat potatoes on a diet?

On such a diet, it is allowed to eat boiled or baked potatoes. The main thing is that all dishes are prepared without fatty milk, butter and salt. Also, experts advise turning to the potato diet in summer time of the year. First, in the summer mono-diets easier to tolerate, and secondly, this is the time for young potatoes, which are the most useful and valuable for the diet.

And now the main question that most people ask when they learn about this technique: why not eat fried potatoes on a diet? First, it is the most important reason - it's oil. The oil that we use to cook a dish is not only a source of animal fat, which is hardly digested by our body and goes into subcutaneous fat, but even when heated it turns out to be a source of hazardous carcinogens. And later these harmful substances may cause neoplastic diseases.

The second reason why it is necessary to refuse fried potatoes is the seasonings and sauces that create their special taste. We are talking about salt, with which we often overdo it when frying potatoes, and about various store-bought greasy dressings with a huge amount of e-additives and high calorie content.

Approved Products

Are you allowed to eat on the potato diet? fresh vegetables, which are rich in fiber and poor in calories: lettuce, peppers, cucumbers, asparagus, celery, cabbage, carrots. Such products help to cope with the feeling of hunger and improve the functioning of the body, and they can be consumed in large quantities without worrying that this may negatively affect the figure.

Also, do not forget about chicken broth soups, which also contribute to the rapid and high-quality saturation of the body.

And, of course, the main product of this diet - potato. It can be eaten no more than 1.5 kg per day in the form of mashed potatoes, boiled, or baked.

Of course, the set of allowed foods on the potato diet is rather meager. But sometimes you can afford

• 100 g of chicken meat, if even after the main meal there is hunger;
• a spoonful of honey, prunes or raisins, if you want something sweet.

But, judging by the reviews, such a menu is quite successfully tolerated and losing weight achieve their goals.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
cabbage	1,8	0,1	4,7	27
young potatoes	2,4	0,4	12,4	61
cilantro	2,1	0,5	1,9	23
green onion	1,3	0,0	4,6	19
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
pepper salad	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
salad	1,2	0,3	1,3	12
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
Confectionery
marshmallow	0,8	0,0	78,5	304
Raw materials and seasonings
basil	2,5	0,6	4,3	27
honey	0,8	0,0	81,5	329
ground black pepper	10,4	3,3	38,7	251
Dairy
kefir 0%	3,0	0,1	3,8	30
Bird
chicken breast	23,2	1,7	0,0	114
Eggs
chicken eggs	12,7	10,9	0,7	157
Oils and fats
olive oil	0,0	99,8	0,0	898
Soft drinks
water	0,0	0,0	0,0	-
green tea	0,0	0,0	0,0	-

Wholly or partially restricted products

Prohibited foods include sweet fruits such as grapes, mangoes, bananas - they can only provoke an appetite, which can lead to a breakdown.

Also, you cannot replace a home-made potato dish with semi-finished products with potatoes: dumplings, purchased pancakes - you will never know their actual composition and quality of raw materials.

It is worth forgetting, preferably forever, about fried potatoes and french fries because of the oil, salt and sauces that always accompany them.

Also, avoid sweets: store-bought chocolates and candies break all records for the content of transgenic fats and sugars. If you really want to buy something for tea, take a creamy marshmallow. This is one of the most harmless sweets on the current shelves.

At the end of the list of prohibited foods is alcohol. In addition to high calorie content, alcohol retains water in the body, which we need to activate metabolism and successfully lose weight. So, during the diet, and in the future, it is recommended to reduce the consumption of alcoholic beverages to a minimum.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Fruit
bananas	1,5	0,2	21,8	95
mango	0,5	0,3	11,5	67
Berries
grape	0,6	0,2	16,8	65
Snacks
potato chips	5,5	30,0	53,0	520
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
dumplings with potatoes	4,4	3,7	18,5	125
dumplings	11,9	12,4	29,0	275
Bakery products
sliced ​​loaf	7,5	2,9	50,9	264
buns	7,9	9,4	55,5	339
Confectionery
jam	0,3	0,2	63,0	263
candies	4,3	19,8	67,5	453
nutella pasta	6,8	31,0	56,0	530
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
Ice cream
ice cream	3,7	6,9	22,1	189
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
mayonnaise	2,4	67,0	3,9	627
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	-
Dairy
milk 4.5%	3,1	4,5	4,7	72
cream 35% (fatty)	2,5	35,0	3,0	337
sour cream 40% (fatty)	2,4	40,0	2,6	381
Cheese and cottage cheese
parmesan cheese	33,0	28,0	0,0	392
cheddar cheese	23,0	32,0	0,0	392
Meat products
pork	16,0	21,6	0,0	259
veal	19,7	1,2	0,0	90
bacon	23,0	45,0	0,0	500
Sausages
boiled sausage	13,7	22,8	0,0	260
sausages	10,1	31,6	1,9	332
Oils and fats
sunflower oil	0,0	99,9	0,0	899
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
red dessert wine	0,5	0,0	20,0	172
vodka	0,0	0,0	0,1	235
beer	0,3	0,0	4,6	42
Soft drinks
soda water	0,0	0,0	0,0	-
cola	0,0	0,0	10,4	42

* data are per 100 g of product

Menu (Power Mode)

3 day potato diet menu

For 3 days of this method of diet, it is possible to lose up to 3 kg.

7 day potato diet menu

The seven-day menu of this technique excludes dinners in order to reduce the amount of carbohydrates entering the body. But if the feeling of hunger is too overwhelming, you can eat a vegetable salad with a negative calorie content. The vegetables that make up its composition do not bring energy value with them, but the body spends a huge amount of energy on their digestion. These are cabbage, cucumber, celery, asparagus, radish, spinach, carrots.

	Breakfast	Dinner
Day 1	mashed potatoes; a glass of milk 1.5%	vegetable salad
Day 2	potato casserole; 2 fresh cucumbers	chicken bouillon;
Day 3	100 g cottage cheese 0%; glass of yogurt 0%	baked potato in uniform; vegetable salad
Day 4	mashed potatoes; a glass of milk 1.5%	potato soup with chicken broth; vegetable salad
Day 5	100 g boiled asparagus; 3 potatoes boiled in their skins	potato soup; 100 g cottage cheese 0%; vegetable salad
Day 6	potato casserole; 2 fresh cucumbers	potato casserole; vegetable salad; glass of yogurt 0%
Day 7	mashed potatoes; glass of yogurt 0%	chicken bouillon; salad of 1 boiled chicken egg, fresh vegetables and boiled potatoes

Diet potato dishes

Potato diet recipes are not only fresh mashed potatoes. Even such a mono-diet can be made incredibly tasty by properly preparing its main component - potatoes.

Oven baked potatoes with garlic

Potatoes with sour cream and garlic in the oven - fragrant, satisfying and fast food for which you need:

• 0.5 kg of potatoes;
• 3 cloves of garlic;
• 4 tbsp. spoons of low-fat sour cream;
• 1 chicken egg;
• ground black pepper;
• greens.

Wash and cut potatoes. It is not necessary to clean it, since with potatoes in their skins more valuable substances that contribute to weight loss enter the body. Mix with sour cream, grated garlic and pepper. Transfer to a baking dish and send to the oven, preheated to 180-200 degrees, for 30 minutes. 5 minutes before removing the dish from the oven, pour it with whipped chicken egg and garnish with fresh herbs before serving.

Diet casserole

How to cook the most delicious potato casserole, which will not harm your figure? Here's a great recipe!

You will need:

• 5 medium potatoes;
• 1 onion;
• 2 tbsp. spoons of low-fat sour cream;
• 200 g chicken breast;
• 2 chicken eggs;
• pepper, aromatic herbs (rosemary, basil, mint, oregano);
• 100 g of hard cheese;
• greens.

Grate potatoes, add eggs, spices, onions and mix everything thoroughly. Next, add sour cream, grated hard cheese, finely chopped chicken breast and place in a greased pan. Bake the dish for 30 minutes at a temperature of 200 degrees. At the end of cooking, sprinkle with cheese and fresh herbs.

Mashed Potato Soup

This version of the potato dish perfectly envelops the gastric mucosa, warms up, perfectly saturates ... and just such a soup is very tasty! Therefore, never ignore this recipe while adhering to the potato diet.

You will need:

• 400 ml of water;
• 200 g potatoes;
• 20 g wheat flour;
• 200 ml of milk;
• 1 chicken egg;
• 15 g butter;
• greens.

Cut the potatoes into cubes, cook for 15-20 minutes. Then add the flour, mix thoroughly, chop with a blender and let it boil again. Next, mix the egg and milk and add to the soup. Beat the soup again with a blender, let it boil. Before serving, you can season the soup with butter and herbs.

In the event of a breakdown

Of course, there is always a risk of breaking. This is influenced by various factors: stress, excitement, willpower, insufficient nutritional value of the proposed dietary menu.

Here are valuable tips that will help you not to break loose, reach the end of the diet and achieve the desired result.

• Forget about the diet alcohol. A glass of wine will certainly want to eat cheese or chocolate, and a pint of beer - greasy chips, crackers or french fries. Alcohol provokes a feeling of hunger, and believe me, this will only hurt you.

• Don't force yourself to eat. If the day has come when it’s already impossible to look at potatoes, take a break. Eat a salad of allowed vegetables.

• Find something to do. "Sit" on a diet is not worth it. Perhaps it will be running or yoga, or even cleaning or manicures. So you can distract from the obsession with destroying all food supplies in the house.

• Praise yourself. And yes, in the case of this technique it is sweets. Fruit and sweet tea are not provided here, but this does not prohibit eating 5-10 raisins, a spoonful of natural honey or half a creamy marshmallow, rewarding yourself for the path you have traveled. Sweets are recommended to be eaten before 14.00.

If there is still a breakdown, you should not worry. It is enough to concentrate and not quit the diet you have started, but with next day return to the proposed menu. Also, if you break loose, it is recommended to extend the diet for 1-2 days.

Getting out of the diet

Of course, a diet with a limited intake of carbohydrates gives a good result. However, it is impossible to completely abandon fruits, bread, cereals. They must be present in your classic diet. At the end of the potato diet, such products should be introduced in small quantities. It is better to start with buckwheat, apples, oranges, brown rice, whole grain bread, and after 2-3 weeks it will be possible to eat most of the “right” foods.

Contraindications

This technique is not suitable for people who suffer chronic diseases, diseases of the liver, kidneys and heart. Also, the diet is strictly contraindicated for patients diabetes and people under the age of 20.

During pregnancy and lactation

The diet is contraindicated for pregnant and breastfeeding women.

Pros and Cons of the Potato Diet

pros

Minuses

Lack of feeling of hunger. Potatoes are a hearty vegetable that you can quickly fill up with. Among those who lose weight on such a diet, seizures are most often not observed. apathy, fatigue, decreased performance, and the diet itself is easily tolerated. Availability. Perhaps this is the most economical mono-diet. All dishes are easy and quick to prepare, do not take much time and effort. Despite the meager diet, all the dishes recommended for the diet are tasty, healthy and satisfying.

Mono-diet on potatoes is quite tough. Experts recommend combining it with vitamin complex. This technique is contraindicated in pregnant women, breastfeeding and diabetics, since an increase in blood sugar levels is possible. During the diet, a constant feeling of thirst is possible, so drink 30 minutes before a meal, 1.5-2 hours after a meal. clean water or green tea. A total of at least 2 liters per day.