You are losing control of your weight, are you looking for a solution to lose weight? Losing weight with sweet potatoes is one of the great solutions. So, the following article will share with you the sweet potato weight loss menu, need to refer now to have a proper and effective weight loss method.
Effects of losing weight with sweet potatoes.
Sweet potatoes are a nutritious, incredibly delicious food that is inexpensive and easy to find. Ingredients of nutrients in sweet potatoes such as: Vitamin A, vitamin C, vitamin D, iron, magnesium, potassium, fiber, carotene, antioxidants, proteins … enough for all human activities and many health benefits.
However, few people believe that this potato becomes an extremely effective weight loss aid, because:
High fiber content
In the process of losing weight fiber is an important factor to help burn fat. Therefore, sweet potatoes contain a very high fiber content, many times higher than other foods. food when loaded into the body. From there, support you to quickly get back in shape.
Contains few carbs
Compared with starchy rice in sweet potatoes only by 1/3, at the same time, eating potatoes helps you feel full for a long time and limits your appetite.
Free from fat and cholesterol
Sweet potatoes contain only 0.1 mg of fat which is very beneficial in preventing excess fat accumulation and causing weight gain. Moreover, the medicinal composition also does not contain harmful cholesterol to the body.
Helps regulate blood sugar levels
The nutrient content of sweet potatoes contains the active ingredient adipocectin, a substance that regulates blood sugar. The low glycemic component also helps reduce the desire for sweets to help limit weight gain.
Prevent hypertension and stroke.
You may not know that sweet potatoes contain a very high amount of potassium, which regulates blood pressure, just eating 1-2 sweet potatoes in the morning will help you stabilize your blood pressure.
How to lose weight with sweet potatoes in 1 week
Weight loss with sweet potatoes is the easiest way to lose weight, everyone can apply at home to have a slim body. Here, we will introduce an effective 1-week sweet potato weight loss diet as follows:
You can eat a sweet potato instead of vermicelli, pho, bread, rolls … This is a scientific way of eating that many people apply, so choose sweet potato as the main serving for breakfast. . On that side, you can eat with yogurt, fresh milk, fruit or a smoothie to get enough nutrients for a long active day.
30 minutes before lunch, “sip” a sweet potato. Because of the high fiber content in sweet potatoes, it helps you always feel full and limits the intake of other foods in the meal.
Do not eat sweet potatoes. In addition, for snacks you should eat a jar of yogurt or a vegetable salad.
The weight loss sweet potato dishes you can apply:
1. Lose weight with boiled sweet potatoes:
This is the most common cooking method from sweet potato. When boiled, potatoes should not add too much water, this will cause the potatoes to ripen and the potatoes will break, just remember to add a little salt and fill the sweet potato with water.
2. Baked sweet potatoes:
Baked sweet potatoes can also help you lose weight. However, when baking, you need to cook until the potatoes are cooked, peel off the black skin and eat.
3. Sweet potato congee:
Sweet potato porridge contains protein that helps maintain the elasticity of blood vessels, easy digestion, has a laxative effect, prevents constipation, detoxifies, and has the effect of fighting and losing weight.
4. Sweet potato soup:
Soups are one of the great ways to fill your stomach before a meal or even use the soup as a lunch or dinner staple. Therefore, incorporate sweet potatoes in soups in every meal every day to lose weight.
5. Eat sweet potatoes in combination with yogurt
Eating a lot of sweet potatoes makes you feel bored and hot, so combining with yogurt after eating sweet potatoes will help improve the problem. In yogurt, it contains a high content of vitamin C, along with beneficial bacteria that work very well for the digestive system.
In addition, eating sweet potatoes for weight loss combined with yogurt also helps to beautify the skin, provide nutrients to the skin effectively.
6. Eat sweet potatoes in combination with a banana
Especially for people with high blood pressure, overweight people, using bananas in combination with sweet potatoes not only reduces blood pressure but also helps to lose weight effectively. Thanks to its high potassium content, bananas also help reduce the amount of starch absorbed by the body from sweet potatoes.
The use of bananas and sweet potatoes together in the morning is very good for enhancing nutrients and protein for the body during the long day.
7. Eat sweet potato in combination with chicken eggs
Chicken eggs are a dish used by many families, eggs contain many proteins, nutrients and calcium that are good for the body. The correct use of eggs also helps to lose weight quickly.
You can eat boiled eggs combined with sweet potatoes for breakfast or snacks during the day will help you lose weight effectively.
When to use sweet potatoes to lose weight?
That’s good for health, but you must pay attention to the right time to eat sweet potatoes. For the elderly, people with poor digestive systems absolutely should not eat sweet potatoes at night because it will cause gastroesophageal reflux, gagging stomach, trouble sleeping.
The golden time to eat sweet potatoes is at noon. Because the human body takes about 4-5 hours to absorb the calcium in sweet potatoes. In particular, with sunlight has a great impact on calcium absorption before dinner.
Therefore, in order to successfully lose weight, you should eat at the right time!
How to choose sweet potatoes for safe weight loss
- One very important thing to note is the selection of sweet potatoes. This is something not everyone knows.
- When buying potatoes, choose new tubers, do not choose the ones that have been left for too long, lest the starch turns into sugar, so the result of the weight loss process is only “zero”.
- Should choose purple sweet potato will be better than honey and yellow sweet potatoes.
- Do not choose potatoes that have sprouted
- Revealing the Korean star’s secret to lose weight with sweet potatoes
- The most concrete evidence is that the famous stars have used sweet potatoes to successfully lose weight. That is why they have a balanced and slim body that is the desire of many people.
Lose weight with sweet potatoes with SUZY:
Being affectionately called by the fan community with a very warm name that is “national sister”. But no one knows that at first she was criticized for having an overweight face, fat calves.
That’s why SUZY is determined to lose weight with sweet potatoes with the following formula:
Morning: 3 sweet potatoes
Lunch: eat 1 cup of brown rice, green vegetables, chicken breast
Evening: 3 sweet potatoes, 1 glass of fatty milk.
She lost 8kg in 2 weeks and still has full nutrition for her body.
Singer and actor IU:
As the first singer to be called with a loving, cute name “Nation’s little sister”, few people know that when she started to work, IU also encountered an overweight situation. However, after applying weight loss measures sweet potatoes. IU has a body that many people dream of.
Her menu includes:
Breakfast: 2 sweet potatoes + 1 glass of protein milk
Lunch: 1 cup of rice + green vegetables + eggs + meat
Dinner: 1 apple + sweet potato
Note when losing weight with sweet potatoes:
With these outstanding advantages, sweet potatoes are completely worthy to be included in an effective weight loss menu. However, weight loss sweet potatoes need to pay attention to the following issues:
- Sweet potatoes need to be washed thoroughly.
- For this type of potato should always eat the skin to not waste nutrients.
- Do not eat fried, fried … because it over a lot of fat will make your digestive system difficult to digest, easily accumulate fat in the body. Instead, it is better to boil or steam in this case.
- Do not eat raw sweet potatoes, because it has many harmful bacteria that damage the digestive system.
- Absolutely do not choose the tubers that have sprouted to avoid poisoning the body.
- Yellow or purple potatoes are not recommended or less recommended. Priority should be given to eating white sweet potatoes.
- With the diet sweet potato weight loss should maintain eating up to 3 weeks then return to a normal diet. Do not eat too much for a long time, maybe the result will go against the desire to lose weight, in addition to having a negative effect on your digestive system and stomach.
- Sweet potatoes can be combined with green vegetables, vitamins, minerals or some other foods to supplement nutrients for the body. At the same time, it is necessary to practice regular sports, exercise, science, get enough sleep, drink 2 liters of water per day for the most successful weight loss results.
- The above article has shared many useful information related to the issue of sweet potato weight loss diet in 1 week. However, losing weight is a long journey that takes a lot of time, building a scientific weight loss plan and it takes determination, perseverance, and pursuit to the end.