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I’ve Eaten Potatoes Every Day For 3 Months and Lost Weight



Potatoes have a bad rap for causing weight gain because they are high in carbohydrates, but POPSUGAR spoke to registered nutritionist Kate Coufal, MS, RDN, LDN, who stated that potatoes can actually promote weight loss. I’m living proof because I’ve been eating potatoes every day for three months and been able to lose 10 pounds, and I’ve kept it on. Read on to learn why potatoes are actually a perfect weight loss food.

a hand holding an apple: I ate potatoes and lost weight every day for 3 months - a nutritionist explains why

© Getty / Zero Creatives
I ate potatoes and lost weight every day for 3 months – a nutritionist explains why

Aren’t Carbohydrates Like Potatoes Bad For Weight Loss?

Not all carbohydrates are considered the same. The types of carbohydrates – complex and quite as opposed to simple and refined – play a role in weight loss, Coufal explained. Complex carbohydrates like potatoes and whole grains are actually low in calories and high in fiber. So, eating these foods can help you eat fewer calories and feel full. Whereas simple and refined carbohydrates such as pastries, crackers and breakfast cereals are processed without fiber and are therefore higher in calories. So when you eat them you are consuming a lot of calories without feeling full, so you end up eating more, which can lead to weight gain.

As with any other food group, carbohydrates consumed in excess can lead to weight gain, especially refined carbohydrates. “Carbohydrates are also very easy to overeat as our brains are affected by consuming dopamine,” Coufal said. Highly processed carbohydrates like bread, baked goods, pasta, and crackers increase the release of dopamine our brains receive when consumed, which means a higher chance of overconsumption and weight gain. Processed carbohydrates often contain added sugar and oil, which increases both calories and the desire to consume.

If you want to lose weight while feeling full, Coufal suggested that the majority of the carbohydrates we consume should come from whole, unprocessed foods like potatoes, brown rice, quinoa, corn, oats, and fruits. And don’t save! Our bodies live on the glucose we get from eating carbohydrates, Coufal said you want to eat 50 to 60 percent of your calories from whole, unprocessed carbohydrates.

Why are potatoes good for weight loss?

Gallery: What Happens To Your Body When You Eat Peas (Eat That, Not That!)

A green apple: Good things come in small packages - and that certainly applies to peas.  These spherical seeds come from the pods of the Pisum sativum plant and are a healthy addition to any meal - from salads to soups to crostini!  While you can often find them in the frozen vegetable section of the grocery store, peas aren't technically vegetables.

Both white and sweet potatoes are beneficial for weight loss and are considered low calorie foods, pound for pound, Coufal explained. A pound of potatoes has 400 calories compared to a pound of bread which has 1,200 calories. This means that you can consume potatoes while maintaining a low-calorie intake and help you lose weight without feeling hungry. That’s because boiled potatoes are considered the most filling food, almost 2.5 times more than bread, according to the Satiety Index of Common Foods.

The satiating effect of potatoes is due to the volume of food (a large or two medium-sized potatoes weigh about a pound) and high water, fiber (six grams), and high protein (nearly 10 grams). The fiber, which is mainly found in the skin, helps to slow down digestion, promote satiety and reduce hunger. Potatoes also contain a compound called proteinase inhibitor II, Coufal explained, which affects hormone secretion, resulting in less hunger and slower digestion. The combination of fiber and protein increases the feeling of satiety and helps with weight loss.

a bowl of broccoli: I ate potatoes and lost weight every day for 3 months - a nutritionist explains why

© Getty / Zero Creatives
I ate potatoes and lost weight every day for 3 months – a nutritionist explains why

Are Certain Potatoes Better For Weight Loss?

All potatoes are low in calories, which makes them weight loss friendly. While there are slight differences in the amounts of fiber, naturally occurring sugars, and micronutrients, those differences aren’t significant enough to affect weight loss, Coufal said. White potatoes are slightly lower in calories but high in fiber. Red potatoes are also low in calories, have a little less fiber, but contain high amounts of phytochemicals. Sweet potatoes are slightly higher in calories, but high in fiber and very high in minerals and antioxidants. At the end of the day, choose the type of potato you like best – white, Yukon gold, red, rust red, garnet, Japanese candy, or purple – but be sure to eat the peel that has the most fiber and micronutrients in it.

What is the Best Way to Prepare Potatoes for Optimal Weight Loss?

One of the reasons potatoes have been linked to weight gain is because of the way they are usually prepared. Using oil to fry or fry potatoes or adding other fats like stirring in butter and milk or spreading cheese, sour cream or bacon add extra fats and calories and are not beneficial for weight loss, Coufal said.

If you’re craving for crisps, air frying, or baking on parchment paper, no oil added is a great option as it eliminates the extra fat and calories. But Coufal said if weight loss is your goal, the best method is to boil or steam potatoes. This helps maintain the water content, making them more filling than baking or roasting, which makes the potato dehydrated and richer in calories. Cooking or steaming and then cooling down also creates high levels of resistant starch, which is known to regulate metabolism, promote fullness and satiety, and prevent overeating.

To make eating potatoes easier, buy a large bag (you can get £ 15 for less than $ 10 at Costco) and cook about four to five pounds on the stove. I like to steam them in my Instant Pot (16 minutes high pressure). Let them cool, then put them in a glass container in the fridge (they can also be frozen well) so that you can enjoy them with steamed vegetables, add them to your salads or I can cook them briefly in the air fryer. You will be satisfied, and if weight loss is your goal, you will be amazed how well potatoes fit into your meals!

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Whole Grains Health

Falling for weight loss myths



I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste time on these:

Myth: Diet pills help with fat loss

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.

Don’t take a pill – instead, burn calories with exercise.

Myth: You should starve to lose fat

Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.

Don’t starve yourself – instead, eat healthy, small meals throughout the day.

Myth: Lots of crunches will straighten your abs

We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.

Don’t be obsessed with crunches – focus on burning fat instead.

Myth: Eat Packaged Diet Foods For Quick Results

It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods – stick to nutritious whole foods instead.

Myth: You have to avoid carbohydrates to lose fat

Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

Don’t go without all carbohydrates – stick with healthy carbohydrates instead.

Fred Sassani

Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.

Here’s what you need to know in 3 easy steps:

First: cut out the trash

The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.

Second: focus on whole foods

Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.

Third, start an exercise program with a fitness professional

This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.

Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at or visit

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Whole Grains Health

How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic



Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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Whole Grains Health

Meeting sleep recommendations can lead to smarter snacks



Photo credit: CC0 public domain

New studies show that missing more than 7 hours of sleep each night, which is recommended, may lower the chances of choosing a treat than those who meet the guidelines with their eyes closed.

Analysis of data from nearly 20,000 American adults showed a link between failure to follow sleepy diet recommendations and snack-related carbohydrates, added sugar, fats, and caffeine.

The preferred food category without meals has been set – salty snacks, sweets and soft drinks are the same for adults. Sleep Habits However, people who sleep less tend to eat more total snack calories in a single day.

The study also revealed what appears to be a popular American habit, a dinner that is no matter how much we sleep.

Christopher Taylor, professor of medical nutrition and lead study author at Ohio State University School of Health and Rehabilitation Sciences, said:

“Not only do we sleep when we stay up late, but we also have all of these obesity-related behaviors: lack of physical activity, prolonged screening times, a variety of foods that we consume as snacks, not meals. Whether or not you meet your sleep recommendations will have a huge impact. “

Recommended by the American Academy of Sleep Medicine and Sleep Study Group Adults should regularly sleep at least 7 hours a night to promote optimal health. Sleep Less There is an increased risk of many health problems, including weight gain, obesity, diabetes, high blood pressure, and heart disease, than recommended.

“We know sleep deprivation is broadly linked to obesity, but it’s all these little behaviors that determine how it happens,” says Taylor. I did.

The abstract of the study is in the Journal of the Academy of Nutrition and Nutrition The study will be presented in a poster session on October 18, 2021 Food Nutrition Conference & Expo.

The researchers analyzed data from 19,650 American adults, ages 20 to 60, who participated between 2007 and 2018. National Health and Nutrition Examination Survey.

This study collects 24-hour meals from each participant, details what and when all foods are consumed, and asks about the average hours of sleep on weekdays.

The Ohio State University team ranked participants on whether they met sleep recommendations based on whether they reported more than 7 hours or less than 7 hours of sleep per night. Using the USDA database, researchers estimated participants’ snack-related nutrient intake and classified all snacks into food groups. Three snack time frames were established for the analysis. It’s from 2:00 a.m. to 11:59 a.m., 5:59 p.m., and 6:00 p.m. to 1:59 p.m. in the evening.

According to statistical analysis, almost everyone (95.5%) eats at least one snack a day, and more than 50% of the snack calories of all participants are soda and energy drinks and chips, pretzels, cookies, and pastries. It was of two broad categories including.

Participants who did not meet sleep recommendations were more likely to eat morning treats, less likely to have afternoon treats, and have more calories than participants who slept more than 7 hours at night. I have eaten a lot of low-nutrient snacks.

Although many physiological factors are involved in the relationship between sleep and health, Taylor says that behavior modification, particularly avoiding the nose at night, not only helps adults adhere to sleep guidelines, but also improves their diet. Said it could help you.

“Following sleep recommendations helps to meet certain sleep needs that are relevant to our health, but it is also related to the fact that we are not doing anything that could harm our health. “Says registered nutritionist Taylor. “The longer you stay up, the more chances you have to eat. At night, these calories come from treats and sweets. Every time you make these decisions, you increase your risk of developing chronic diseases. Here are some calories and foods that are relevant and we don’t have whole grains, fruits, or vegetables.

“If you’re in bed trying to sleep, at least you won’t eat in the kitchen. So if you can go to bed yourself, that’s the starting point. ”

How to sleep well in 2021

For more informations:
E. Potosky et al., Differences in Snack Intake by Meet Sleep Recommendations, Journal of the Academy of Nutrition and Nutrition (2021). DOI: 10.1016 / j.jand.2021.06.145

Provided by
Ohio State University

Quote: Smarter snacks from on September 20, 2021 (September 20, 2021).

This document is subject to copyright. No part may be reproduced without written permission except in fair transaction for personal investigation or research. The content is provided for informational purposes only.

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