Tips for losing weight with just 5 simple ways to prepare potatoes at home

The key to building an effective diet does not necessarily lie in completely eliminating starch, but instead in choosing starch sources in a reasonable and scientific way.

In the perception of many people, potatoes are often seen as a starchy food that is not suitable for weight loss goals.

However, it has been proven that if prepared properly, potatoes not only have the ability to prolong the feeling of fullness but also support the metabolism and help regulate calorie intake effectively.

To maximize the potential nutritional benefits of this tuber, here are some scientific preparation methods you can refer to to maintain your figure.

1. What are the benefits of potatoes in weight loss?

Potatoes, a popular vegetable in family meals, are known for their rich content of resistant starch and fiber. Thanks to these nutritional properties, potatoes can become an ideal choice, accompanying you in the process of losing weight effectively.

Potatoes are low in calories

Potatoes, when prepared properly without frying or using excess oil, can be a great choice for a weight loss diet.

With only 73 calories per 100g of potatoes, this food is not only low in energy but also rich in fiber and water - two important factors that help prolong the feeling of fullness. Thanks to that, you will be less likely to fall into a state of uncontrolled cravings, thereby effectively supporting weight management.

Rich in nutrients

Potatoes are a rich source of vitamin C, vitamin B6, potassium and fiber, which play an important role in maintaining body balance and health.

The high fiber content not only helps control calorie intake but also provides a natural feeling of fullness. Meanwhile, potassium helps reduce bloating and water retention, helping to slim the waistline.

In addition, vitamin C and vitamin B6 play an essential role in energy metabolism, effectively supporting the burning of excess fat and limiting the accumulation of new fat in the body.

Increases feeling of fullness for a long time and reduces cravings

Potatoes are not only a familiar food but also a rich source of natural fiber, especially when you eat the skin. The amount of fiber in potatoes helps create a feeling of fullness for a long time, reduces appetite, thereby supporting the consumption of fewer calories during the day. This is a "powerful assistant" to help you maintain a sustainable weight. In addition, this tuber also contains healthy carbohydrates and protein, ensuring a stable source of energy to prevent sudden hunger pangs that make you uncomfortable.

However, the benefits of potatoes do not stop there. The resistant starch component in potatoes is truly remarkable because of its positive effects on the digestive system. Resistant starch plays a role in nourishing beneficial bacteria in the intestines, helping to balance the microflora and control blood sugar. More specifically, this compound also supports burning excess fat, contributing to a firmer and more balanced body shape.

Try making potatoes a regular part of your diet to discover the amazing health benefits they offer!

Enhance thermogenic effect

Potatoes are a pure source of carbohydrates, and in their unprocessed state, the body requires more energy to digest than processed foods.

This process increases the thermogenic effect, thereby promoting the body to automatically consume a larger amount of calories, even at rest. This contributes to supporting the process of maintaining body weight and reducing fat accumulation without requiring the application of overly strict diets.

2. Some ways to prepare potatoes at home

Food preparation methods play a very important role, especially for those who are following a diet to lose weight. Therefore, if you want to use potatoes as part of your weight loss menu, consider applying the following methods.

Baked Potatoes with Skin

Baked potatoes with the skin on not only maintain optimal levels of fiber, vitamins and minerals, but also provide a distinctive and delicious flavor. The addition of olive oil not only enhances the flavor of the dish but also provides monounsaturated fats, which play a positive role in supporting heart health.

In addition, applying the baking technique with an air fryer helps to significantly reduce excess fat, while preserving the crispy texture and natural delicious taste of potatoes.

Making:

- Wash 5 potatoes, keep the skin on to preserve maximum natural nutrients, then cut into bite-sized pieces. Wash and chop 10g dill leaves.

- Mix the potatoes with half a tablespoon of olive oil, half a tablespoon of vinegar, chopped dill, and 1/4 teaspoon of salt and black pepper. Make sure the mixture is well seasoned by marinating for about 10 minutes.

- Place the potatoes in the air fryer, set the temperature to 190 degrees Celsius and bake for 10 minutes. Then, shake the potatoes to ensure they are evenly golden brown on the surface and continue baking for another ten minutes.

Boiled potatoes

With about 87 calories/100g and a serving size of 1-2 potatoes per meal, boiled potatoes become the ideal choice for those who want to maintain their figure while still ensuring adequate nutrition.

This cooking method helps preserve the content of resistant starch - a compound that brings many benefits to the digestive system. When it reaches the large intestine, resistant starch will ferment, creating a favorable environment for the growth of beneficial bacteria, thereby improving the gut microflora and helping to prolong the feeling of fullness.

Making:

- Wash the potatoes, peel them, then slice or cut them into bite-sized pieces depending on your preference.

- To prevent potatoes from turning black, soak them in diluted salt water for 10 to 15 minutes, then rinse thoroughly with water.

- Put the potatoes in the pot, add enough water to cover the surface and add about 5g of salt. Cook over medium heat for about 10-20 minutes. When you test with a toothpick, if the potatoes are soft and the surface has a light layer of starch, the dish is done and ready to enjoy.

Japanese Potato Salad

Inspired by Japanese cuisine , potato salad becomes an ideal choice during hot summer days. The dish not only helps maintain a balanced figure but also provides necessary energy for the body.

The delicate blend of soft potatoes, fresh and crunchy vegetables and the rich taste of eggs creates a light, refreshing yet extremely attractive culinary experience.

Making:

- Peel and cut 350g of potatoes into bite-sized pieces, then place in a heat-resistant container. Steam or microwave the potatoes at high temperature for about 5 minutes.

- Wait for the potatoes to cool, put them in a food bag and mash well to get a smooth texture.

- Prepare 50g carrots and 60g cucumbers, both thinly sliced; then cut 120g ham into cubes.

- Boil a pot of water, add carrots and blanch quickly, then remove and rinse immediately with cold water to keep the delicious crunchiness.

- Boil eggs starting with cold water until cooked, peel and cut into small pieces. Mix eggs in a bowl with prepared ingredients.

- Finally, add the dressing, a little mustard and salt, then mix well. Cover the mixture and leave in the refrigerator for about 2 hours, let the ingredients soak and the flavors blend before serving.

Seaweed Potato Rolls

Seaweed has long been known as an ideal "companion" for those looking to manage their weight. With its rich content of fucoxanthin, this outstanding compound not only helps promote fat burning but also limits excess fat accumulation.

In addition, seaweed also contains an impressive amount of fiber, up to 75%, giving you a feeling of fullness for a long time, thereby naturally reducing the amount of calories you consume during the day.

In particular, the combination of potatoes and seaweed not only brings a new culinary experience but is also a great choice to support effective calorie reduction. This dish not only satisfies the taste buds but also helps you control your food intake more easily.

Making:

- Peel two potatoes, then steam or boil them and mash them.

- Place the seaweed sheet on a flat surface, spread the mashed potatoes over about 2/3 of the seaweed sheet and roll it up tightly.

- Use a knife to cut into small, bite-sized pieces.

- You can spread a thin layer of olive oil on the surface of the seaweed ring, then bake it in an air fryer at 180 degrees Celsius for 5 to 7 minutes to create an attractive crispiness.

Potato cake

The combination of potatoes, a rich source of resistant starch, and eggs, which contain high-quality protein, creates a sustainable source of energy for the body.

With rich fiber and protein content, this dish not only makes you feel full longer but also helps reduce cravings, thereby effectively supporting weight control.

Making:

- Peel 350g potatoes and 200g carrots, then shred them into thin strips. Wash and chop green onions.

- Heat a pan with a little olive oil, add potatoes and carrots and stir-fry gently until soft.

- Crack the eggs into a bowl, beat them and mix with the pre-processed mixture of potatoes, carrots and green onions.

- Pour the mixture into the pan, spread evenly over the surface and fry over medium heat. When the cake is golden brown on one side, flip it over to fry the other side.

- The cake will taste better when enjoyed while it is still hot. You can serve it with Greek yogurt or a little passion fruit sauce to enhance the special flavor./.