The sweet potato diet helps to lose weight because this root is rich in starch resistant, a type of carbohydrate that works as a fiber, not being degraded or absorbed in the intestine, causing fewer calories to be ingested.
In addition, sweet potato is rich in fiber, calcium, potassium and vitamin A, important nutrients to maintain intestinal health and strengthen the immune system. This vegetable also has a low glycemic index, which maintains stable blood glucose, prevents fat formation, reduces hunger and controls problems such as diabetes.
What to eat in the diet
In the sweet potato diet, it 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 white meat 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.
Also, it is important to remember that sweet potatoes should be present in main meals, consuming about 2 to 3 slices per meal to aid in weight loss. Also see How to Make Sweet Potato Bread for Weight Loss.
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Sweet Potato Boosts Muscles
Sweet potato is a great food to boost your workout performance and gain muscle mass because your low glycemic index allows it to calories slowly into the body, making the muscles have energy throughout the workout.
Besides 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 protein to recover muscle and stimulate hypertrophy. For this, one should consume the sweet potato with lean sources of proteins, like grilled chicken and egg whites. See all the benefits of sweet potatoes.
Diet menu
The following table sets the example of a 3-day sweet potato diet menu for muscle gain and weight loss.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Skim milk + 3 whole-grain toast with unsalted margarine | Skim yogurt + 30 g whole grain cereal with oats | Skimmed milk with coffee + 1 whole wheat bread with ricotta cream |
| Morning snack | 1 glass of green juice of cabbage + 3 nuts | 1 cup of green tea + 1 apple |
2 slices papaya + 2 tablespoons oats |
| Lunch dinner | 4 slices of sweet potato + 2 grilled chicken steaks with tomato sauce + raw green salad + 1 slice of watermelon | 2 slices of sweet potato + 2 col. brown rice soup + 1 serving of cooked fish + vegetable salad sautéed in olive oil + 4 strawberries | Tuna salad, boiled egg, chard, tomato, grated carrot, eggplant and corn + 1 orange |
| Afternoon snack | 1 skim yogurt + 1 whole wheat bread with light curd | Papaya vitamin with 1 cabbage. flax 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 get the results of weight loss and stay healthy.
To detoxify the body and start the diet the right way, watch the video below and know how to choose the best ingredients to make detox soup.
