HOW TO EAT SWEET POTATO TO LOSE WEIGHT

Does the sweet potato fatten or help in weight loss? Does sweet potato have many calories? Is the sweet potato too carbohydrate? Does sweet potato help a weight loss diet? And to gain muscle mass?

In this post, we’ll talk about the sweet potato. Sweet potato is super trendy, so let’s talk about some questions like, is it better to eat sweet potato with chicken or with egg? What is the best way to make sweet potatoes? Does it have to be just boiled or can you increase the sweet potato? Can you replace rice with sweet potato to lose weight? And does sweet potato flour help in weight loss?

Well, sweet potato is a source of carbohydrate and a healthy carbohydrate because it has a lower glycemic index. It also has potassium, fiber, protein, vitamin A, some of the B complex, vitamin C, calcium, iron. So it’s super interesting for you to put in your diet. 100 grams of sweet potato has about 125 calories. And 1 tablespoon full of mashed sweet potato is about 53 calories. Since sweet potato is low in glycemic index and has a lot of fiber, and it also helps in building muscle, increases lean mass, increases metabolism, so we can conclude that eating a sweet potato will help you, yes, lose weight.

However, you have to be careful about the amount, because, in 100 grams of sweet potato, it has 26 grams of carbohydrate, and 4 grams of these are fiber, which is a very interesting portion. But it’s no use eating 300, 400 grams of mashed sweet potato in a single meal, thinking it’s going to lose weight. The idea is that you replace the rice, the pasta, whatever you eat, for the same amount of sweet potato, to get the benefits of that replacement.

Many people add to their meal the sweet potato with chicken or boiled egg. And both foods are very interesting because they are protein sources that will balance this meal, will help to have an amino acid pool for building muscle mass, so it’s interesting and it makes sense. And also, protein brings satiety, which along with sweet potato fiber increases satiety even more. It’s a good choice for those looking to lose weight, and you can also make different combinations. You can remove the chicken and egg and put a tuna, grilled salmon or fish, which remains a very interesting replacement.

So how to eat sweet potato?

Most people think that they have to eat sweet potato just cooked in salted water.Not necessarily. You can make a sweet potato puree. Cook the sweet potato, mash, can put a little olive oil, salt, oregano, or any other seasoning of your choice. You can also eat the baked sweet potato, just wash the potatoes well, cut into slices without removing the peels (to take advantage of the fibers), season with olive oil, the herbs you want, rosemary, salt, and bake.

You can also make a braised lean ground beef, cover with mashed sweet potato and bake. Or you can take this mashed sweet potato, add it with a shredded chicken and make some dumplings, then grill it in the frying pan with some olive oil, and turn it into a chicken sweet potato dumpling.

Ideally, we always look for different ways to consume healthy foods, so as not to fall into that monotony. Many people replace white rice with sweet potatoes, and this is a great idea. White rice is low in fiber, low in nutrient, has a very high glycemic index, so it contributes to weight gain, and sweet potato turns out to be the opposite of it, so if you want to lose weight, the idea is that you replace white rice for sweet potatoes, because then you get all the benefits. But remember that the ideal is that you change in the same proportion, without adding too much sweet potato to your plate.

And there are two different ways you can add sweet potato to your diet if you want. One of them is sweet potato juice, it is a little different for those who don’t know it, but it is tasty and it is a practical way for you to increase your caloric value, if you are in the bulking phase, for example. Bulking is that phase that you eat a lot and train very hard in bodybuilding to gain muscle mass.

So how can you make this sweet potato juice?

You can get a sweet potato, about 100 grams or so, cook and beat with 1 cup of water. It does not necessarily have to sweeten, and ideally, do not strain, that you take it like that with the peel, just beat it for a long time, so you can make it a juice, and never use the raw sweet potato because it has some toxic substances to our body that will give you diarrhea. Ideally, you cook the sweet potato and then make the juice.136

Also, in the same idea, you can make a sweet potato shake. Just add milk. It is a way for you to increase your calorie intake as well. This is most interesting for hard gainers, who are those people who have a lot of difficulties gaining muscle, those who eat a lot all day and still have difficulties gaining weight.

When you think about gaining muscle, you always have to think about how much protein and how much carbohydrates we consume. So, if what you’re looking for is to gain weight and gain muscle, especially, you can make a shake of those in the afternoon snack, and along with the sweet potato milk, add a dose of whey protein, you’ll get a well-balanced meal that will contribute to your muscle mass gain.

Also, there is sweet potato flour or sweet potato powder, as some people say, which turns out to be a very interesting option because it is a low glycemic index flour, it is a gluten-free flour, so you can substitute some of your recipes that have wheat flour or any other flour, for sweet potato flour.