3-Day sweet potato diet : Is It Good For Weight Loss?
Are you looking to shed weight quickly? Have you heard about the three-day sweet potato diet could help to achieve your goals fast? What exactly is this sweet potato diet work, and what food items can you consume to reach the goals you want to achieve? Are eating only sweet potatoes for three days healthy?
What is the sweet potato diet?
Like the name implies it is an eating regimen that consists of eating sweet potatoes to shed weight. It is crucial to remember that there are many variants of this diet.
1. Consume nothing but sweet potatoes for the entire day long. In this version the people take sweet potatoes for breakfast all throughout the day. They can be made into a mash, cooked, or baked. They may also be served with tea, coffee and water.
2. Very low-calorie diet. This one is somewhat different from the one before it. It allows you to include certain vegetables and protein choices however the calories is expected to remain minimal. This diet plan will see the consumption of only eggs that have been cooked as well as blanched vegetables and sweet potatoes daily.
3. The replacement of all carbs is sweet potatoes. This is the first variant of the sweet potato diet. The person who developed this eating plan devised a 14-day diet that demanded participants completely replace their carbohydrates by sweet potatoes.
The participants of this diet were obliged to consume the sweet potato every important meal, i.e. breakfast, lunch and dinner. They could eat a variety of balanced snacks in the days. This eating plan been promised that participants would shed weight and feel more energetic without having to sacrifice their favorite carbs.
Is The 3Day sweet potato diet Healthy?
It’s not. As you can see none of the versions of this plan will provide the amount of nutrition or calories that you require. The sweet potato diet that follows these guidelines can be considered a diet that is merely a fad. These variations not only completely eliminate other carbohydrates and food items, except for sweet potatoes however, they also promise rapid weight loss and simple within 3 days.
These diets are not a thing of the past due to
- They are the cause of nutrient deficiencies
- A high chance of getting almost all of the body weight
- They produce a weight-yo-yo effect, which can increase the chance of developing certain ailments such as cardiovascular disease and the type 2 form of diabetes.
Are Sweet Potatoes Good For You?
Yes they are. They are a starchy vegetable which is very nutritious and offers numerous health benefits.
Sweet potatoes are good for health:
- They Are Highly Nutritious
Here are the nutritional information for the medium-sized sweet potato (about 5 inches longand having a weight of 130 g)
- Calories – 112 cals
- Carbs – 26.2 g
- Protein – 2.04 g
- Fats -0.065 g
- Fiber – 3.9 g
- Calcium – 39 mg
- Potassium – 438 mg
- Sodium – 71.5 mg
- Vitamin C – 3.12 mg
- Vitamin A – 922 ug
Alongside the above-mentioned minerals, these carbs are also high in antioxidants, which protect our bodies from free radicals. In case you weren’t aware free radicals can be unstable substances that damage DNA and cause inflammation. If unchecked they could cause harm to body cells, triggering heart and inflammatory conditions cataracts, cancer and cardiovascular disease.
- Help Control Blood Sugar Levels
This is particularly beneficial for those with diabetes. Since this carbohydrate-rich food contains high levels of fiber which can reduce the absorption of sugar and increase blood sugar levels. therefore, diabetics should be encouraged to consume at the very least one serving of sweet potatoes each day.
Additionally the regular intake of the food may possibly reduce the chance to develop type 2 diabetes. A study from 2018 found that those who consume more of fibre in their diets are at less risk of developing type 2 diabetes.
- May Reduce The Risk Of Certain Types Of Cancers
As we mentioned earlier sweet potatoes contain antioxidants that fight free radicals, which are known to cause cancer and other ailments. They also provide a good sources of beta-carotene. Sweet potatoes in purple are rich in anthocyanins which can help in slowing the growth of some kinds of cancerous cells, such as colon, bladder stomach, prostate breast cancer, and lung.
- Improve Digestion And Bowel Movement
Foods rich in fiber are able to help reduce constipation and encourage regular bowel movements, which helps to maintain an ideal digestive tract that is healthy.
- Promote Better Eye Health
As mentioned above it is a starchy carb that is extremely high in beta-carotene. Beta-carotene can be found in a variety of vibrant fruits and vegetables, like sweet potatoes, Apricots, carrots, spinach and kale as well as cantaloupes. When consumed, beta-carotene turns into Vitamin A which helps to support cornea’s functions, allowing eyes to perceive even in low light conditions, and also prevents night blindness.
- Boost Immunity
1 cup of sweet potatoes contains 31.8 mg Vitamin C. The people who have higher levels of Vitamin C in blood are more likely to be at risk of lung and stroke illnesses as well as cardiovascular diseases, cancer and inflammation. It also decreases the chance of wrinkles appearance and dry skin.
What Are The Weight Loss Benefits Of Sweet Potatoes?
We’ve learned that sweet potatoes are beneficial to your overall well-being, but how do they benefit people looking to shed some weight. Here’s an example of how this sweet potato diet could help to lose weight:
- Keep You Full For Longer
Like the above, one medium-sized sweet potato contains 3.9 grams of fiber. High-fiber foods are lower in calories and do not just prevent you from constipation, and help control the blood sugar level, provide you with a feeling of satisfaction. They lower levels of the hunger hormones ghrelinand ghrelin, as well as boost your production of hormonal substances like the hormone cholecystokinin, which makes you feel fuller, and aid in slowing digestion.
If you are feeling satisfied it is less likely to indulge in snacking. While it is possible to snack provided you consume the right foods however, the majority of the time we consume food items that aren’t worth the calories or don’t monitor these smaller beverages and foods, making us go over the recommended amount of energy for the day.
A study that involved 345 people completed in 2019 demonstrated that a high-fiber diet which ensured the minimum macronutrient intake (of carbohydrates, fats and protein) as well as energy intake, helped to reduce weight in overweight and obese people.
- Low In Calories
While trying to lose weight, many tend to cut out carbohydrates from their diets believing that they are rich in calories. Sweet potatoes, though classed as starchy carbohydrates, demonstrate that this isn’t always the case. A 130g sweet potato contains only just 112 calories, which is 37 calories less than one cup of whole milk.
- Supress The Appetite
Water is an effective appetite suppressant and a sweet potato of 5 inches contains 100 grams of water. This can reduce your appetite due to the added water content of your diet.
- They Are Low Glycemic Index Foods
Consuming high glycemic index (GI) foods like processed grains, starches and sugars are associated with normal weight gain. However, eating an a diet that is low GI diet can be helpful in aiding and maintaining the loss of weight. To keep their low-GI sweet potato it is recommended to consume them right after boiling instead of roasting, baking, or even frying them.
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