A 43-year-old man in Shantou, Guangdong, China, lost 32.5 kg in six months by replacing refined carbohydrates with steamed potatoes, health.detik.com reported. The weight loss followed a medical check-up that diagnosed him with a fatty liver and showed elevated blood pressure and blood sugar levels.
Fatty Liver Diagnosis Triggers Diet Change
Chen weighed 100 kg before altering his daily menu. Facing a fatty liver diagnosis alongside surging blood pressure and blood sugar, he rejected extreme diets in favor of consistent changes.
For lunch and dinner, he replaced white rice and noodles with a fist-sized portion of steamed potatoes. He noted that this approach served as an inexpensive weight loss method.
Potato Preparation Methods Dictate Results
Chen limited his potato intake to options that were steamed, boiled, or baked without oil. He avoided French fries and potato chips, noting that potatoes absorb oil easily and can drive up calorie counts.
He paired the potatoes with high-protein foods like eggs, lean meat, and fish, alongside green vegetables. His breakfast consisted of a boiled egg paired with a glass of whole milk or unsweetened soy milk.
In the first three months, Chen lost 20 kg. After six months of consistency, his weight dropped below 68 kg, and subsequent medical tests showed normal blood pressure and blood sugar, alongside significant improvement in his fatty liver.
Nutritional Factors Behind Potato Weight Loss
Steamed potatoes offer lower calorie counts than white rice, containing about 77 calories per 100 grams compared to 116 calories in white rice. They also provide high fiber and resistant starch, which forms when cooked potatoes cool down and remains unabsorbed by the small intestine to aid digestion and blood sugar control.
Potatoes supply approximately 347 mg of potassium per 100 grams, which assists in balancing sodium levels to lower high blood pressure. However, health.detik.com noted that success depends on daily calorie control and individual health status.
Questions About Potato Diet Methods
Why did Chen avoid cooking potatoes with oil?
Potatoes absorb oil easily, which increases calorie counts and can disrupt weight loss plans.
How much weight did Chen lose in the initial months?
Chen lost 20 kg during the first three months of his diet.
Who should consult a doctor before changing their diet?
Individuals with pre-existing conditions such as diabetes or kidney function disorders should consult a physician or nutritionist before making drastic dietary changes.