Many people fear eating potatoes when attempting to lose weight because they contain a high number of carbohydrates. However, if you want to get rid of some unwanted pounds, you simply need to burn more calories than you consume. This means potatoes could be part of a well-balanced diet as long as you balance the calories they contain with the foods you eat for the rest of the day. A medium-size, plain baked potato contains 110 calories and 0 g of fat. Potatoes are also a good source of several nutrients, including potassium, fiber, vitamin C and iron.
Step 1
Roast or grill potatoes. These cooking methods allow you to enjoy potatoes without adding large amounts of cooking fats. Use cooking spray rather than oil because it contains significantly less fat and fewer calories. For roasted potatoes, chop into bite-size pieces, scatter on a baking sheet, spray with cooking spray and sprinkle with salt and pepper. Roast at 450 degrees Fahrenheit for about 30 minutes. For grilled potatoes, slice, spray with cooking spray, season as desired and grill over hot flames for about 10 minutes on each side.
Step 2
Bake potatoes. Baked potatoes are a healthy and easy side dish. Cook one in the microwave for 8 to 10 minutes. Choose your toppings carefully because the wrong ones could turn your baked potato into a high-fat, high-calorie dish that could hinder your weight loss goals. Try low-fat cheddar cheese with salsa rather than butter and sour cream.
Step 3
Prepare soup with potatoes. Whipped potatoes are a good thickening ingredient that you can use to replace some of the milk and cream in soups. This will cut calories and fat, but still allow you to enjoy an indulgent-tasting soup that might otherwise not have a place on your weight-loss menu.
Step 4
Make potato salad. Traditional versions might not be healthy, but some simple alterations create a healthy potato salad. Skip the mayonnaise and add vinegar and a small amount of olive oil and sprinkle with parsley and sea salt for a new twist on an old classic.
Step 5
Eat potatoes in moderation. Stick to a single serving of potatoes at one time to prevent getting more calories than you need for healthy weight loss. A serving is equivalent to one medium potato, or about a cup of chopped potatoes. Use measuring utensils until you are familiar with what a serving of potatoes looks like when cooked in different ways.
Step 6
Exercise in conjunction with eating potatoes. Any good weight loss program includes a healthy amount of physical fitness. Aim to get at least 30 minutes per day by doing activities you enjoy to increase your motivation. Always talk with your doctor before beginning a new exercise routine.
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