If you’re thinking what is the best way to utilize sweet potatoes to lose weight How can I use sweet potatoes to lose weight?’, here’s the 1200 calories 3 day menu plan that will show how to integrate this starchy carb into your diet routine.
With Health by IBA find out Sample Of A Healthy 3-Day Sweet Potato Diet.
Day One
Meal 1 – Breakfast
2 medium-sized eggs boiled, 3 tablespoons guacamole, 1 cup milk made from soy.
Calories: 243. Fats: 14 g, Protein: 17 g, Carbs: 10 g
Meal 2 – Chicken Stuffed Sweet Potato
4 sweet potatoes 3 chicken breasts medium 2 tablespoons avocado oil 1/4 cup broth from chicken 8oz BBQ sauce half cup chopped red onion 1/3 cup cilantro chopped, salt and pepper as desired.
The ingredients will make four servings. You can adjust them according to your requirements or cook the recipe as is and then keep them in the freezer.
Calories: 327.2. Fats: 7.6 g, Protein: 30.4 g, Carbs: 31.7 g
Meal 3 – Loaded Sweet Potato
Four medium-sized sweet potatoes 1/2 cup fat-free Greek yogurt 1 teaspoon taco seasoning 1 tsp olive oil one diced bell pepper 1/4 red onion teaspoon chili powder. 1/2 teaspoon chili powder, 1/2 teaspoon cinnamon, 1/2 tsp salt 1 1/3 cups black beans canned, half cup salsa mild 1 cup of reduced fat cheese mix, 1/4 cup chopped cilantro
Calories: 307. Fats: 5 g, Protein: 15 g, Carbs: 53 g
Meal 4 – Yogurt And Fruit
1 cup full-fat , full-fat yogurt as well as one apple
Calories: 315. Fats: 11 g, Protein: 20 g, Carbs: 34 g
Total Intake for the Day: Calories: 1192.2. Fats: 37.6 g, Protein: 67.4 g, Carbs: 128.7 g
Day Two
Meal 1 – Breakfast
1 sweet potato boiled 1 boiled egg 1 cup of soymilk
Calories: 267. Fats: 10 g, Protein: 15 g, Carbs: 30 g
Meal 2 – Sweet Potato Wrap
1/2 large-sized sweet potato 3/4 medium-sized avocado 1-small green pepper 1 wrap of tortilla made from whole grains 1 tablespoon pesto of basil, 1 tablespoon mayonnaise
Calories: 535. Fats: 36 g, Protein: 9 g, Carbs: 49 g
Meal 3 – Chicken & Sweet Potato Curry
1 tablespoon sunflower oil, half onion, 225 grams skinless and boneless chicken thigh 82.5 grams curry paste, 2 cloves of garlic 250 g of sweet potato 200 grams diced tomato 50 baby spinach
Calories: 373. Fats: 13 g, Protein: 26 g, Carbs: 35 g
Total Intake for the Day: Calories: 1175. Fats: 59 g, Protein: 50 g, Carbs: 114 g
Day Three
Meal 1 – Overnight Oats
1 cup almond milk unsweetened 1/4 scoop of protein powder whey 1 tbsp Chia seeds 1 cup blueberries 1/2 cup oatmeal
Calories: 365. Fats: 10 g, Protein: 16 g, Carbs: 57 g
Meal 2 – Sweet Potato Soup
2 tablespoons olive oil, 3 carrots one yellow onion 680 grams sweet potatoes, two garlic cloves. 1 tablespoon fresh chopped ginger 1/4 tsp red bell pepper powder, 1/4 teaspoon spice, 4 cups of vegetable broth
Calories: 254. Fats: 7 g, Protein: 4 g, Carbs: 45 g
Meal 3 – Dinner
130 g of boiled sweet potato, 112 grams skinless, boneless chicken breast 1 half plate Caesar Salad
Calories: 454. Fats: 9 g, Protein: 57 g, Carbs: 32 g
Total Intake for the Day: Calories: 1073. Fats: 26 g, Protein: 77 g, Carbs: 134 g
Sample Of A 1200-Calorie Vegan 3-Day Sweet Potato Diet
If you do not consume animal protein or animal products, fish or honey, this is a vegan food program that is ideal for you.
Day One
Meal 1 – Avocado Toast
200g chickpeas, 1 tablespoon miso paste 1 tsp sesame oil juice of 1/2 avocado, 1 lemon 2 slices of wholemeal bread 1/2 spring onion
Calories: 456. Fats: 26.6 g, Protein: 14.5 g, Carbs: 33.3 g.
Meal 2 – Baked Sweet Potatoes
140 grams sweet potato chickpeas 106g 14 tsp olive oils sea salt, the spice of paprika, to taste.
To make the sauce: 15g of tahini/hummus, half lemon, 1/4 teaspoon dried dill, 3/4 clove of garlic and water to help reduce the sauce.
Calories: 308. Fats: 6.1 g, Protein: 10.9 g, Carbs: 54.7 g.
Meal 3 – Sweet Potato, Lentil Dhal
1 tbsp sesame oil 1 red onion 1 garlic clove one piece of ginger about the size of a thumb 1 red chilli 1/2 teaspoon ground turmeric one and half teaspoon ground cumin, 2400 sweet potatoes 250 g red split lentils, 600ml veggie stock, 80 grams spinach four spring onions 1/2 small bag of basil
Calories: 397. Fats: 5 g, Protein: 18 g, Carbs: 65 g.
Total Intake for the Day: Calories: 1161. Fats: 37.7 g, Protein: 43.4 g, Carbs: 153 g.
Day Two
Meal 1 – Smoothie Bowl
Half cup of mango. 150 grams mixed fruit 1 cup protein powder one cup of almond milk 1 tablespoon peanut butter, 1 tablespoon Chia seeds
Calories: 394. Fats: 15 g, Protein: 28 g, Carbs: 33 g.
Meal 2 – Sweet Potato Salad
One large, cubed of sweet potato, 1.5 tbsp olive oil 1/4 tsp paprika 1/4 teaspoon chilli powder 1/4 tsp oregano red onion 2 green onions 1 tbsp chopped chives, 1/2 maple syrup Salt and pepper as desired.
This recipe yields two servings
Calories: 170. Fats: 10 g, Protein: 2 g, Carbs: 20 g.
Meal 3 – Loaded Sweet Potatoes
1 large sweet potato 100 g chickpeas(about 1/2), smaller onion. 1 tablespoon of vegan vinegar 1 tbsp olive olive oil, 1 cup of kale 30 g of vegan cheese 75 g of rocket
Calories: 458. Fats: 20 g, Protein: 15 g, Carbs: 53 g.
Meal 4 – Cottage Cheese And Pineapple
1/2 cup cottage cheese, 1 cup pineapple chunks
Calories: 160. Fats: 2 g, Protein: 13 g, Carbs: 24 g.
Total Intake for the Day: Calories: 1182. Fats: 47 g, Protein: 58 g, Carbs: 130 g.
Day Three
Meal 1 – Yogurt And Berries
1 cup coconut yogurt, 150 g mixed berries
Calories: 280. Fats: 13 g, Protein: 14 g, Carbs: 21 g
Meal 2 – Chickpea Curry Jacket Potatoes
2 sweet potatoes. 1 tablespoon coconut oil and 1/4 teaspoon cumin seeds half large onions, one clove of garlic 1/2 thumb-sized ginger half green chilli teaspoon garam masala. 1/2 teaspoon ground coriander tablespoon masala tikka 400g of cut tomatoes. 400 grams of can chickpeas
This recipe serves 2 portions.
Calories: 276. Fats: 9 g, Protein: 12 g, Carbs: 32 g
Meal 3 – Sweet Potato & Black Bean Chilli With Zesty Quinoa
1 tbsp of rapeseed oil two sweet potato, one onion 2 garlic cloves 1 red chilli some coriander leaves 2 tsp grounded coriander. teaspoons ground cumin. 2 tablespoons smoking paprika, 2 tsp homemade chili paste. 1 heaped teaspoon yeast extract that is vegan friendly 2 x 400 g chopped tomatoes 400 g of black beans, 140 g cooked Quinoa, juice and zest 1 lime tablespoon the pumpkin seeds, 1 avocado that is ripe
Calories: 551. Fats: 20 g, Protein: 22 g, Carbs: 73 g
Total Intake for the Day: Calories: 1107. Fats: 42 g, Protein: 48 g, Carbs: 126 g
What Foods Can I Eat On The Sweet Potato Diet?
Here are some must-know dos and don’ts of the 3 days of sweet potato. You’ll notice that these are rules that you need to be following in your day to every day routine, whether you’re in a diet or not. These are the most effective methods to help you shed weight:
1. Make sure you are eating complex carbohydrates first Eliminate sweets like cookies and cakes the majority of breakfast cereals, as well as the sugar in your food. Replace them with healthy carbohydrates such as those such as oatmeal, brown rice, wholewheat breads, quinoa, squash and pumpkin.
2. Avoid drinks with sugar – whether you’re following the 3-day sweet potato diet days of sweet potato diet or not, it’s recommended to cut down on your consumption of sports and sodas, energy drinks, powdered or fruit-flavored drinks, as well as sweetened tea and coffee. These are all filled with calories that are not needed and can cause weight increase. If you’d like a sweetness in your coffee or tea Switch to stevia.
3. Cut down on your alcohol consumption Like sweet drink, alcohol packed with calories , which we do not realize consume each time we drink an alcohol drink
4. Beware of added sugars – It is typically present in pastries, sodas and sweeteners, such as maple syrup, honey, sugar syrup, and high fructose corn syrup.
5. Consume healthy fats. They are present in nuts, avocados and seeds. Additionally, you can get healthy fats from fish like tuna, salmon mackerel, sardines and trout.
6. Consume foods high in fiber Foods high in fiber will keep you fuller longerand helping you stay within your calories. Some examples of these foods are
- Quinoa barley, oatmeal, and popcorn.
- Nuts and seeds, such as almonds, chia, Pistachios.
- Turnips, cauliflower, brussels sprouts, sweet corn and carrots
- Fruits such as bananas, apples and oranges. Also, pears, pears, and apples.
What To Avoid While On The Sweet Potato Diet?
It is advised to stay away from refined refined carbohydrates that have been processed extensively and alcohol, saturated fats and sweet drinks.
Are Sweet Potatoes Keto-Friendly?
They aren’t. A ketogenic diet is extremely low-carb, high-fat diet which requires you to cut out nearly all carbohydrates from your diet , and substitute the carbs with fat. Sweet potatoes are comparatively high in carbs , and therefore are not keto-friendly. Anyone who is contemplating or taking a ketogenic diet is not able to take part in this sweet potato-based diet. Any person who ignores this is likely to end up being “kicked out” of ketosis and thus hinder their weight loss goals.
What Are The Side Effects Of Eating Too Many Sweet Potatoes?
Effects of these starchy carbohydrates are very rare. But, eating too much of these carbohydrates could cause your nails and skin somewhat orange. Additionally, those who have kidney stones in their past should be cautious about eating an excessive amount of this sugar. It is high in oxalate which may contribute to the formation of kidney stones that are calcium-oxalate.
Who Should Try The 3-Day Sweet Potato Diet?
The general consensus is that this diet plan shouldn’t be adhered to by anyone. There are more effective methods to lose weight like reducing your calorie intake by 500-1000 calories per day by exercise for 30 minutes per day. For those who use carbs to help them lose weight, this diet program could work.
Carb-cycling is an extremely rigorous high-level diet that involves alternating between low and high consumption of carbohydrates. This diet plan is typically utilized by bodybuilders and sportsmen who wish to shed the body fat fast and gain greater muscle mass prior to an event. It can also be used to break through the plateau in weight loss or even kick-start weight loss, but only with the guidance of a physician or dietitian.
The Bottom Line: Is The 3-Day Sweet Potato Diet A Good Way To Lose Weight?
This isn’t the case. There are many variations of this diet that are very low in calories, very restricting, or eliminate the most important food groups are essential to survive. Although you may lose weight on this way of eating but you’ll most likely gain of it back (and possibly more) when you stop eating this way.
The most effective method to begin any weight loss program is to begin with a healthy diet, staying within the daily recommended intake of calories, establishing the discipline of portion control and exercising regularly. If you’re not sure how to go about this you should first talk to an expert in nutrition or a physician to seek advice.
