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The Sweet Potato Diet Plan-All the insights!

While you may be aware of the various health benefits that the sweet potatoes bring, are you aware of the health benefits that the sweet potato and how it can help to reduce weight as well?  The high amount of dietary fiber, and the low-calorie content and the high amount of water all work together to make sweet potatoes a great food if you are trying to lose weight and chose the sweet potato diet plan.

The Sweet Potato Diet Plan

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So Just as the sweet potato is as sweet as its name suggests, did you know that you can use this golden color potato as a sweet potato diet plan as well?

Score!

Just as it would be used for a tasty meal it can also be used as a weight loss plan!

Unveiled facts about the sweet potato diet plan

You can use this sweet potato diet mixed with other foods as well. Most often than not the sweet potato is used during the Thanksgiving Season, and is an all time favorite,  but do not worry as you can eat it at any time as its name is as sweet as can be and can be used for a weight loss plan.

The Sweet Potato Diet Plan

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So start now, eat them every week, and you will be most surprised and thrilled at the result!

We do not think that anyone out there knew about the sweet secret of how the sweet potato can help you to reduce weight.   You ask yourself “what? “ Sweet potatoes?

Can it really help you lose weight?

Yes, of course, it can!

True, all that said, the sweet potato does have a lot of calories, but think again you can work out a plan that will work out for you.  You can mix it with other varieties of sweet potatoes that will benefit your diet plan.

Why do sweet potatoes become so precious with reference to healthy weight loss?

Consuming this type of vegetable has been found to help control our sugar levels, which in turn helps out to be more responsive to the natural insulin produced in our body which will aid our weight loss.  The sweet potato also contains a lot of vitamins and minerals which is a super duper meal by itself.

The Sweet Potato Diet Plan

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Not only does this sweet potato help you lose weight but also helps build your muscles and boost your immune system.

So wave goodbye to that common cold and drippy nose that keeps annoying you every morning!

This common sweet potato has known to reduce the risk of certain cancers due to its high level of beta carotene. Beta carotene is an orange color pigment found in vegetables like sweet potatoes and carrots including fruits.

How can this sweet potato help you?

So how can this sweet potato help us lose weight?  Once you start eating this sweet potato you will feel very full and comfortable and you won’t have that urge of being hungry the whole time, as you are now nice and full with the sweet treat potato!    If you are worried about the calorie intake and think that this won’t work out for you then you can change it into something new.  All it needs is variety, and a little bit of change here and there, just turn it into something else new, mix it with some other kind of vegetable and hey presto!  You have a new diet yet with sweet potato.

The Sweet Potato Diet Plan

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Sweet potatoes are a good source of vitamins C and A – you can bake sweet potatoes, one cup of sweet potatoes included in your daily diet will provide your daily vitamin C needs.  It also provides your daily intake of vitamin A.  Both types of vitamin C and A will help boost your immune system, and give you a healthy skin; improve your vision and organ function.

While the vitamins from the sweet potato A and C functions as antioxidants, the gorgeous purple sweet potato also has antioxidants to protect cells against aging and disease. All these types of sweet potatoes can make for delicious dishes from baked sweet potatoes, to soups and stews and even desserts.

There are lots of bitter myths about sweet potatoes!

Many will think that sweet potatoes are starchy but the high fiber content makes it a slow-burning starch, which means it won’t skyrocket your sugar and insulin levels. A cup of baked sweet potatoes will give you about 6 grams of fiber. Sweet potatoes are also good in combating heart disease, diabetes, and obesity and even fights cancer.

You can also puree some sweet potatoes and have it for about three days. There, you may notice a difference in your appearance as you may lose up to 3 pounds.

You may think that you must avoid eating potatoes as it is fattening and then think how the sweet potato can help you to slim down. So how does the sweet potato help you to lose weight?

First of all, unlike its sister potato, the sweet potato is low in calories like 100 grams of sweet potatoes contain about 85 calories.  The sister potato contains about 110 calories per serving or 400 calories per serving!  So having the sweet potato will definitely keep your calorie consumption in check.

A delicious way to consume sweet potatoes

There are many ways of cooking this delightful sweet potato, one such way is the mashed potato style meal.  Just like you would have a normal mash potato meal.

  • Wash the potatoes thoroughly. Then peel them. Cut into small pieces of cubes. Fill a saucepan with water and put them in and boil like you would boil some ordinary potatoes.
  • Depending on the size and quantity boil for about 25 minutes or so and then take them off the heat drain and keep aside to cool.
  • Once drained and cool. Melt a little butter in a pan and add the sweet potatoes to it. Use a fork or masher and mash the sweet potatoes adding some pepper and salt for taste. So this is one way of changing it into the variety.

The Sweet Potato Diet Plan

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You can add a plate of salad to your sweet potatoes and/or using other recipes you can combine and conjure up a weight loss plan to suit you.

So by making everything simple and having sweet potatoes does not have to be all complicated when going on a sweet potato diet.  You can plan what you want to eat and how to cook your sweet potatoes for your taste palate.  Your diet need not be boring.  Try the sweet potato diet for about a week and achieve your goal of weight loss, your meals should be easy to make and plan out.

Having a sweet potato diet plan for 7 days!

In every meal you should include these:

  • A portion of sweet potatoes about the size of your hand fist
  • Palm size amount of protein
  • Thumb size of healthy fats
  • Two handful size of vegetables

You should include these every Monday, Wednesday, Friday and Sunday.  Likewise, every Tuesday, Thursday, and Saturday be sure to include the following:

  • A portion of sweet potatoes about half the size your fist.
  • Palm size amount of protein
  • Two thumb size portions of healthy fats
  • Two fistfuls of green vegetables

Try incorporating this for 7 days of the week and you will notice a marked difference of yourself.

The Sweet Potato Diet Plan

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The sweet potato diet has a low Glycemic Index. The Glycemic Index means a number that indicates how the food affects the glucose levels in our body after we have consumed it. This means if the glycemic index is high the food causes a rise in the blood sugar levels. This can lead to obesity, diabetes, etc.

So, if you cook the sweet potato and you a get a low GI of 40 it is ok, however, if you happen to bake the sweet potato it will go up to 95. Therefore, remember to keep this in mind when you cook your sweet potatoes, keep it balanced. The high water content in the sweet potato is another reason for it being a very effective weight loss food.

When you are dehydrated it slows your metabolism but when you consume sweet potatoes it will help rehydrate your cells and give a kick start to your metabolism. This helps prevent your body from accumulating fat and flushes out all toxins in your body. So the water and fiber from the sweet potato will you satiated for a long period. The carbohydrates are quite low in sweet potatoes and you can go ahead and consume sweet potatoes without any worry.

Here is a Sweet Potato meal plan for 3 days

Day 1

Breakfast            1 boiled egg + 1 boiled sweet potato + 1 cup green tea

Lunch                  1 boiled sweet potato + 3 oz grilled fish or chicken + 1 cup yogurt.

Dinner                 1 boiled sweet potato + 3 oz grilled fish or chicken + 1 cup yogurt.

Day 2

Breakfast            1 boiled sweet potato + 2 egg white omelets + 1 cup black coffee

Lunch                  Mushrooms, green, and boiled sweet potato salad with light dressing + 1 cup buttermilk

Dinner                 1 boiled sweet potato + blanched broccoli +3 oz grilled fish/chicken /tofu Cup

Day 3

Breakfast            1 boiled sweet potato+4 almonds+ 1 cup of green tea +1 banana

Lunch                  Sweet potato soup+ 1 wheat bread toast + 1 cup yogurt

Dinner                 Mashed sweet potato+ blanched peas and cauliflower+grilled mushrooms

If you follow this meal plan it is a sure one-way ticket to a healthier you with energy metabolism and a sure way to shed those pounds!

Now while you are on the road to sweet success of the sweet potato story, let us talk about what role Exercise takes on.  We all know that exercise is also a crucial part of losing weight in our sweet potato diet plan. Exercising or a work out will help mobilize the fat and create a well-balanced stress-free lifestyle.

The Sweet Potato Diet Plan

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When you work out or walk it will improve your brain and heart thereby protecting you from various health-related risks.  Ask your dietician or doctor as to what type of exercise will fit into your sweet potato diet plan; always remember to do any kind of exercise in moderation if you have not done any exercise or workouts before.  You can follow up with any type of exercise may be walking, or dancing running and or swimming whatever you think that works out for you.

When you are on the sweet potato diet plan if it feels not all that appetizing you can always add to it some other healthy food to prevent you from feeling too boring as to eat the same old, same old, for the past three days.  Here are a few foods that you may like to add to your sweet potato diet.

Foods that you can incorporate into your sweet potato diet

Vegetables

  • Broccoli
  • Beetroot
  • Celery
  • Parsnip
  • Brussels sprouts
  • Cabbage
  • Lettuce
  • Carrot
  • Cauliflower
  • Spinach
  • Kale
  • Collard greens
  • Radish green
  • Radish

Fruits

  • Apple
  • Banana
  • Kiwi
  • Grapes
  • Pineapple
  • Peach
  • Plum
  • Papaya
  • Watermelon
  • Muskmelon

Protein

  • Chicken breast
  • Ground turkey
  • Mushroom
  • Tofu
  • Fish
  • Eggs
  • Beans
  • Legumes

Dairy

  • Full-fat yogurt
  • Goat cheese
  • Buttermilk
  • Full-fat milk

Nuts and seeds

  • Almonds
  • Walnut
  • Macadamia nuts
  • Pine nuts
  • Sunflower seeds
  • Melon seeds
  • Chia seeds
  • Flax seeds
  • Pumpkin seeds

Beverages

  • Water
  • Coconut water
  • Freshly pressed fruit or vegetable juice
  • Homemade smoothies
  • Green tea
  • Herbal tea
  • Deter drinks
  • Black coffee.

Herbs and spices

  • Cilantro
  • Dill
  • Fennel
  • Rosemary
  • Thyme
  • Sage
  • Bay leaf
  • Cinnamon
  • Nutmeg
  • Mace
  • Turmeric
  • Coriander
  • Cumin
  • Mustard

Avoid taking the following when on a sweet potato diet plan:

  • Sugary food
  • Processed foods
  • Bottled or canned foods
  • Energy drinks
  • High GO foods

How to prepare the sweet potato in a healthy way?

You can use the sweet potato as a smoothie. Blend a banana and sweet potato as a smoothie add a handful of chia seeds in order to make it a delightful and proteinaceous drink.

The Sweet Potato Diet Plan

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Or else you can bake some sweet potato wedges sprinkle some salt and pepper and drizzle with some olive oil and bake them until done and golden color.

There are many ways in which to cook and add variety to a sweet potato diet plan, and you will be on the way to a healthier and happier lifestyle.

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