The sweet potato diet helps you lose weight because this root is rich in resistant starch, a type of carbohydrate that functions as a fiber, not being degraded or absorbed in the intestine, causing less calories to be eaten.
In addition, sweet potatoes are rich in fiber, calcium, potassium and vitamin A, 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 formation of fat, reduces hunger and controls problems such as diabetes.
What to eat in the diet
The diet of sweet potatoes is also allowed to consume whole carbohydrate sources, such as whole rice, pasta 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 meats such as chicken and fish, and eggs, as they are low-fat foods, unlike red meat and processed meats such as sausage, sausage and bacon.
In addition, it is important to remember that sweet potatoes should be present in the main meals, consuming about 2 to 3 slices per meal to help with weight loss. See also How to make sweet potato bread for weight loss.
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Sweet potato increases muscles
Sweet potatoes are a great food to increase training performance and gain muscle mass, as its low glycemic index allows it to slowly calories into the body, making the muscles have energy throughout the training.
In addition to being able to be consumed before training to give energy, it can also be used in the post-workout meal, which must be rich in proteins to recover muscle and stimulate hypertrophy. For this, sweet potatoes should be consumed with lean sources of protein, such as grilled chicken and egg whites. See all the benefits of sweet potatoes.
Diet menu
The following table shows an example of a 3-day sweet potato diet to gain muscle and lose weight.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Skimmed milk + 3 whole toast with unsalted margarine | Skimmed yogurt + 30 g wholegrain cereal with oats | Skimmed milk with coffee + 1 wholemeal bread with ricotta cream |
| Morning snack | 1 glass of green kale juice + 3 chestnuts | 1 cup of green tea + 1 apple |
2 slices of papaya + 2 tablespoons of oats |
| Lunch dinner | 4 slices of sweet potato + 2 grilled chicken fillets with tomato sauce + raw green salad + 1 slice of watermelon | 2 slices of sweet potato + 2 col. brown rice soup + 1 piece of cooked fish + vegetable salad sauteed in olive oil + 4 strawberries | Tuna salad, boiled egg, chard, tomato, grated carrot, eggplant and corn + 1 orange |
| Afternoon snack | 1 low-fat yogurt + 1 wholemeal bread with light curd | Papaya smoothie with 1 col. flaxseed soup | 1 cup of hibiscus tea + 1 thin tapioca with cheese |
In addition to consuming sweet potatoes daily, it is also necessary to eat healthy and practice physical activity at least 3 times a week to obtain weight loss results and stay healthy.
To detoxify the body and start the diet the right way, watch the video below and learn how to choose the best ingredients to make detox soup.
