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Wed. Jun 29th, 2022
potato diet

Potato diet for weight loss? Huh? Well, you read it right. Potato diet or potato hack is a short term fad diet that can help you to lose weight.

Potato is a great source of all the essential nutrients that our body needs. Does eating potatoes can help you to lose weight?

If you want to know about this diet or potato hacks and how to lose weight with diet plan. Then you are in the right place because today I will share 3 days potato diet plans.

What Is The Potato Diet? 


Potato diet is a short term diet that can help you to lose up to one pound per day by eating nothing, but a plan spuds for 3 to five 5 days.

The potato hack is a tool to get relatively quick results in digestive health, weight loss, and other areas. This diet is not a way of eating in the sense that we do ketogenic diet or Paleo diet.

It is a short term to reduce inflammation and reset the appetite that can give the kick start to weight loss and is also a healthier way of eating.

Potato diet was originally developed by a doctor in 1849 and appeared in a medical journal, but the idea of a this diet was made popular again by the TIM Steele. 

Tim Steele publishes Potato Hacks Weight Loss Simplified in 2016. Steel wrote in his book that potatoes are the best diet pill ever invented.

Potato diets can strengthen your immune system, gut health, and provide plenty of nutrients that can keep you energetic while you lose weight. 

What Are Potatoes Nutrition? 

Potato nutrition infographic

A potato diet for weight loss is one of the best diet plans because the potato is packed with nutrition.

Potato is an excellent source of vitamin C, vitamin B, vitamin C, Potassium, and powerful antioxidants that can strengthen your body.

It also boosts your immune system and prevents against certain cancers. It can aid the collagen production in your skin and support your oral health.

Vitamin B6 that present in potatoes can help your body to break down the healthy food that you eat and convert it into energy.

Potatoes also contain potassium and it can maintain the blood pressure. What will you get when you eat 3 lbs. of potatoes:

  • B complex vitamins and vitamin C
  • 13.3 grams or 3.3 teaspoons of Sugar 
  • 1034 Calories
  • 22 grams of Protein
  • 244 grams of Carbs
  • 1.4 grams of Fats
  • 32.7 grams of Fiber

It also contains copper, phosphorus, potassium, manganese, magnesium, zinc, iron, and potato are low in calories and high in fiber.

It also maintains the vitamins and minerals levels in your body and provides protein. 

What Are the Rules Of Potato Diet?

French fries

The potato diets come with little instruction and several variations are exist. But Tim Steele Outlines the seven rules in his book for potato diet these are:

  • Only eat cooked and plain potatoes for three to five days. 
  • Eat 2 to 5 pounds of potatoes each day of the diet. 
  • Only eat Potato and don’t mix with Ketchup, cheese, sour cream and butter. 
  • You can eat salt but try to avoid it. 
  • Only drink water, black coffee, and plain tea when you are thirsty. 
  • Don’t do heavy exercise, instead, do the walking and some light exercises for belly fat
  • Take your medication as your physician directs, But avoid using any unprescribed dietary supplements. 

In Steele’s versions of the potato diet, only white potatoes are allowed, but you can include Red, Yukon Gold, Russet potatoes.

But the other variations of the diet are more easy to follow. Such as Sweet potatoes are allowed on the Spud Fit Challenge, a popular variation of diet created by Andrew Taylor.

In this diet version, you can add spices, fat-free condiments, and minimal herbs.

In the potato hacks, the cooking method is important, because fried or overly processed potato products, such as potato chips or french fries are not allowed.

Can This Diet Help You To Lose Weight?

potato diet score

Well, the answer is yes because it is low in calories. One of the research shows that diets that restrict calories likely lead to weight loss as long as you can stick to them. (1) (2)

Potato can make you feel full for longer, which helps you in managing your hunger and as a result, you lose weight! This diet can reset your metabolism and reward centers of the brain that helps to weight loss.

The compound proteinase inhibitor that is present in potatoes may help to decrease hunger by slowing digestion. A 3-day potato diet is effective for short-term weight loss, but it’s not for a long-term solution. (3)

Does The Potato Diet Work?

There is no study identify that can clearly say the potato diet plan work. But some people have shared their experience with potato diet before after. Many reviews show that potato diet plans are best only for the short term. Your diet can be a sweet potato diet, boiled potato diet, or a baked potato diet. Both types of diets can work only for short period.

Why Choose Potato Diet Plan For Weight Loss?

The potato diet plan was chosen because it keeps the stomach full for a long time. After eating this, you do not feel hungry for a long time that results to decrease in calorie. But if you have diabetes so should not try the potato diet recipes.

Sweet Potato Diet Plan

If you want to follow the sweet potato diet plan so should try any of the mentions below sweet potato diet recipes.

  • Mashed Sweet Potato Recipe
  • Sweet Potato Egg Boats Recipe
  • Sweet Potato Chilli Recipe

3 Day Potato Diet Plan

Potato Diet Day- 1:

Fry potatoes

This meal plan contains 9 medium-sized potatoes and provides you 780 calories. (4)

Breakfast: Eat 2 boiled potatoes and drink a cup of black coffee (How Much Caffeine In A Cup Of Coffee?)

Snack: Served cold 1 boiled potato 

Lunch: Eat mashed 2 boiled potatoes

Snack: Sliced a raw potato  

Dinner: Oven-baked and oil-free french fries dash of salt 


boiled potatoes

In this diet plan, add 12 medium-size potatoes and it provides you 1050 calories. (5) 

Breakfast: Baked hash browns potato and drink with a cup of black coffee

Snack: Eat 2 boiled potatoes 

Lunch: Steam 2 potatoes seasoned with a pinch of salt

Snack: Boil 2 potatoes and serve cold

Dinner: Eat 2 plain bake potatoes


baked potato

In this meal plan add 15 medium size potatoes and it will provide you 1300 calories. 

Breakfast: Eat bake home fries and drink a cup of plain tea

Snack: Served cold 3 boiled potatoes, 

Lunch: Baked 3 plain potatoes

Snack: 3 boiled potatoes

Dinner: Steamed 3 potatoes with a dash of salt

Food To Eat

sweet potato
  • Oven-baked, oil-free French fries
  • Baked potatoes
  • Oven-baked, oil-free home fries
  • Boiled potatoes
  • Oven-baked, oil-free hash browns
  • Steamed potatoes
  • Raw potatoes
  • Black coffee
  • Plain tea
  • Some dieters
  • Sweet potatoes

Foods To Avoid

french fries
  • Potato chips
  • French fries
  • Hash browns
  • Tater tots
  • Yams

Go ahead and try this 3 days potato diet for weight loss. And if you like this post then, please share this post with your friends on Pinterest, Twitter, and Facebook and also comment below your opinion.


A potato diet may be effective for short-term weight loss but it is not a long-term weight loss solution. Potato contains many nutrients, but it does not contain all the nutrients that are vital for optimal health. Also, consuming low calories diet slows the metabolism and decreases the muscles in the body.

The potato diet help to resets the metabolism in the body and reward the centers of the brain that help to lose weight.

In the potato diet, you need to eat only plain potatoes for 3 to 5 days. Its claim to aid weight loss, boosts immunity, and helps to restore gut health. Though the potato diet may help to lose weight, it hasn’t been studied.

Ray Cronise is a name of NASA scientist who worked on plant-based nutrition. That’s why some people connect with the potato diet because potato is also plant and nutrition-based.

By Shaily Gupta

My Name is Shaily. I own a Digital Marketing Agency but knowing that I can never be truly happy until I am doing ten things at one time.  This is my beauty and health tips blog and I am the author of this blog.

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