Sweet Potato Diet plan

The sweet potato is an ideal superfood focused on weight loss. The sweet potato is a very healthy source of carbohydrates and beneficial to the diet. So it is consumed by those who want to lose weight. 

In addition, sweet potatoes are rich in fiber, calcium, potassium and vitamin A. Also rich in important nutrients for maintaining intestinal health and strengthening the immune system. These vegetables also have a low glycemic index, which keeps blood glucose stable, prevents the fat formation and decreases hunger and controls problems such as diabetes.

Among the advantages of sweet potatoes is its large amount of resistant starch, an insoluble fiber that is not digested by the body. And this slows down the absorption of fat and glucose.

3 Reasons to Consume Sweet Potatoes

There are many reasons to consume sweet potatoes. But the main 3 are:

Promotes weight loss: sweet potatoes are a healthy source of carbohydrates. A medium sweet potato contains only about 113 calories, 2 grams of protein and 4 grams of fiber. The consumption of this healthy root tuber as part of a balanced diet is ideal to stay satisfied for a long time and with fewer calories. Reasons that make this food a great ally for weight loss and body fat.

A carbohydrate with a high concentration of nutrients: by consuming sweet potatoes the body receives much more than just carbohydrates. This tuber contains a dense concentration of nutrients, including:

Vitamin A (377% DV)

Manganese (17% DV)

Vitamin B6 (14% CEO)

Potassium (13% DV)

Copper (10% DV)

Pantothenic Acid (10% DV)

Vitamin C (5% DV)

All these nutrients play an important role in the body, providing strengthening of the immune system, and improving the health of the skin and bones. They can also contribute to the improvement of blood pressure and the proper functioning of metabolism. It can also reduce inflammation and reduce the risks of diseases associated with weight gain.

High content of beta-carotene: Beta- carotene, or pro-vitamin A that converts to vitamin A, is ideal for maintaining stable blood sugar levels and reducing insulin resistance, which promotes weight loss. Sweet potatoes are an important source of beta-carotene, an antioxidant conducive to good eye health and the immune system. So eating sweet potatoes helps maintain healthy ranges of vitamin A in the blood. Beta carotene is responsible for the orange color inside the sweet potato, so the more intense the color, the more antioxidant benefits the tuber has.

Why does it help you lose weight?

The sweet potato diet is based mainly on the potential of this food to bring satiety and improve some digestive processes. It helps you lose weight because:

Low Calories Sweet potatoes contain 10% of your daily calories in a moderate weight loss plan of 1,600 calories per day. A medium-sized unit contains about 160 calories, however, it is quite large. In fact, the medium-sized sweet potato is about 5 inches long and about 2 inches in diameter. Eating low-calorie foods helps you lose weight, especially in the basic calculation of any diet, which is burning more calories than consumed.

High Fiber Index Sweet potatoes contain a high amount of fiber, and an average cooked with its skin still intact contains about 3.8 grams of fiber. According to the Academy of Nutrition and Dietetics, a high fiber diet helps you lose weight. Sweet potatoes and other fiber-rich foods help withstand weight loss and reduce appetite, reducing the temptation to overeat.

Low glycemic index, which means they are unlikely to raise blood sugar levels, keeping them within a healthy range that can discourage increased belly fat. This is because this tuber has the so-called resistant starch.

Starch is a type of carbohydrate, however, unlike normal carbohydrate, it is not rapidly absorbed by the body. How does this mechanism work then? Small intestine enzymes cannot digest it, and it does attract fat and sugar molecules; thus, these molecules end up being digested more slowly.

The diet of sweet potato and others with foods that have low glycemic index scores lead to weight loss. This is because unstable blood sugar levels often lead to insulin resistance, a precursor to obesity.

What to eat in the diet?

The diet of sweet potatoes is also allowed to consume whole carbohydrate sources such as rice, whole grain noodles and flour, and legumes such as beans, chickpeas, soybeans, corn, and peas.

As sources of animal protein in the diet, one should prefer the consumption of white meat such as chicken and fish, and eggs, as they are low-fat foods, as opposed to red meat and processed meats such as sausage, sausage and bacon.

Also, it is important to remember that sweet potato should be present at main meals, consuming about 2 to 3 slices per meal to aid in weight loss.

The Sweet Potato Diet

In the menu where sweet potato is the main food at both lunches and dinner, other foods also help to supplement the nutrients the body needs. During the diet, foods rich in complex carbohydrates and good fats such as salads, fruits and vegetables, and lean meats should be prioritized.

The ideal amount of sweet potato per day is 50 grams, which corresponds to a small sweet potato (around 50 kcal). The nutritionist warns that, more than that, is already considered overkill and can cause a rebound effect, i.e. contribute to weight gain.

In addition, any other diet, it is important to drink at least two liters of water a day and exercise at least three times a week.

Menu: Sweet Potato Diet

The following gives an example of a 3-day sweet potato diet menu to gain muscle and lose weight.

Day 1

Breakfast

• 1 slice of brown bread
• 1 teaspoon light curd
• 1 cup of green tea

Morning snack

• 2 papaya slices + 4 nuts

Lunch

• 4 slices of sweet potato 
• 2 grilled chicken fillets with tomato sauce
•  Raw green salad
• 1 slice of watermelon

Afternoon snack

• 1 plain nonfat yogurt
• 1 strawberry

Dinner

• 1 soup dish prepared with skinless chicken breast,
• 1 small sweet potato
• 1 carrot

Day 2

Breakfast

• Skim milk
• 3 whole toast with unsalted margarine

Morning snack

• 1 glass of juice with red fruit pulp

Lunch

• 2 sweet potato slices
• 2 col. (soup) brown rice 
• 1 fish stew 
• Olive oil sauteed salad
• 4 strawberries

Afternoon snack

• 3 slice of watermelon

Dinner

• Green leaf salad seasoned with 1 tablespoon olive oil (vinegar and salt to taste)
• 3 tablespoons chicken sweet potato stew

Day 3

Breakfast

• 1 nonfat yogurt
• 1 tablespoon granola
• 1 cup black coffee

Morning snack

• 1 cup hibiscus tea 
• 1 thin tapioca with cheese

Lunch

•  Green leafy salad seasoned with 1 tablespoon olive oil (vinegar and salt to taste)
• 1 grilled chicken breast
• 1 baked sweet potato

Afternoon snack

• 1 apple

Dinner

• Green leafy salad seasoned with olive oil  
• Vinegar with a fish steak
• A carrot

In addition to consuming sweet potatoes daily, you also need to eat healthily and exercise at least 3 times a week to get the weight loss results and stay healthy.

Advantages of the Sweet Potato Diet

By adopting sources of wholegrain carbohydrates in the diet, the sweet potato diet contributes to reducing refined sugar consumption and reduces dietary glycemic peaks, which promotes weight loss and brings a number of benefits to the body.

Disadvantages of the Sweet Potato Diet

The main disadvantage of the sweet potato diet is its food monotony and also the nutritional deficiency of vitamins and minerals that are not present in the sweet potato, especially when following the diet in which only this tuber can be consumed.

Other benefits of sweet potato

1. Good source of vitamins

A cup of sweet potato or baked sweet potato provides almost half of your daily vitamin C needs. The same serving also supplies 400% of your recommended daily intake of vitamin A. Both nutrients are vital to support immune function. Vitamin A is also key to maintaining the skin, vision and function of healthy organs.

2. Powerful antioxidants

Vitamins A and C also function as antioxidants that protect cells against aging and disease. For even more antioxidants, choose purple sweet potatoes. The pigment that gives them their beautiful tone has particularly potent antioxidant properties.

3. They are anti-inflammatory

We have known for a long time that uncontrolled low-grade inflammation increases the risk of almost all chronic diseases. Including obesity, type 2 diabetes, heart disease and cancer.

Natural anti-inflammatory compounds in sweet potatoes have been shown to help reduce inflammation at the cellular level. Research in animals has shown reduced inflammation in brain tissue and nerve tissue after consumption of purple sweet potato extract. So go for it!

4. Reduction of blood sugar

Some may consider sweet potatoes too starchy. But their high fiber content makes them a starch that burns slowly. Which means they will not increase the level of blood sugar and insulin.

A cup of baked sweet potatoes provides approximately 6 grams of fiber, which is more than a quarter of the recommended daily minimum.

5. Help regulate blood pressure

A cup of sweet potato cooked on your skin provides 950 mg of potassium. That's more than double the amount in a medium banana. Potassium essentially removes excess sodium and fluid from the body. What lowers blood pressure and reduces tension in the heart.

Potassium also helps regulate heart rate and muscle contractions. According to the National Health and Nutrition Examination Survey, less than 2% of Americans meet the recommended daily potassium target of 4,700 mg.

Healthy and Simple Sweet potato recipes

Baked sweet potatoes

Ingredients

• 4 large potatoes
• Olive oil
• 1 Garlic, fresh or roasted and ground
• Peppers
• Calabrian pepper

 Steps

1. Cut the sweet potatoes into slices.

2. Season with chopped garlic, paprika, Calabrian pepper and salt to taste.

3. Stir everything with olive oil before entering the oven.

4. Leave them in the oven until the 2 sides are roasted equally.

5. Serve them in portions alone or with some meat.

Smoothie to boost the immune system

Why eat only sweet potatoes, when you can also drink them? Mix them and get your daily dose of quality to go. A rich, creamy and hot way to enjoy sweet potato pie ... in a glass. Sounds weird, but trust us: it works.

Ingredients

• 1 cup cooked sweet potato puree
• 1 medium ripe banana, previously cut and frozen
• 1 tablespoon almond cream (optional)
• ¼ teaspoon of turmeric, cinnamon and crushed ginger
• ½ tablespoon of flaxseed or chia seeds
• ¾ cup unsweetened almond milk
• ¼ cup orange juice (optional)
• Big handful of ice

Steps

1. Add all the ingredients in a blender and mix until it becomes liquid.

2. Not sweet enough? Add banana, honey or orange to add sweetness and more ice to thicken.

Easy mini pancakes

These pancakes do not contain dairy, gluten and always succeed. 

Ingredients

• ¾ of a teaspoon of ground cinnamon (for flavor)
• ½ cup crushed sweet potato
• 2 eggs
• Coconut oil
• Pinch of ground ginger
• Pinch of salt
• Maple syrup or nut cream (optional)

Steps

1. Beat the sweet potato and eggs until well mixed. If necessary add cinnamon and remove it. Heat coconut oil over medium-low heat.

2. Spoon the sweet potato mixture in a pan and fry for 3-5 minutes.

3. Flip each pancake and fry the other side for 3-5 minutes until golden brown and done.

4. If desired, toss on the maple syrup or nut cream pancake.

Conclusion

Sweet Potato is very versatile and can be prepared in different ways, whether boiled, steamed, baked, grilled, roasted, mashed, chips and more. Without a doubt a very healthy carbohydrate that you can include in any of your meals during the day. Basically, it suggests everything needed for a healthy and balanced daily life. Therefore, it may be a good option to lose weight.