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The sweet potato diet helps you lose weight because this root is rich in resistant starch, a type of carbohydrate that works like a fiber, not being degraded or absorbed in the intestine, causing fewer calories to be ingested.
In addition, sweet potatoes are rich in fiber, calcium, potassium and vitamin A, important nutrients for maintaining intestinal he alth and strengthening the immune system. These vegetables also have a low glycemic index, which keeps blood sugar stable, prevents the formation of fat, reduces hunger and controls problems such as diabetes.
What to eat on the diet
The sweet potato diet is also allowed to consume whole-grain carbohydrate sources, such as wholegrain rice, pasta and flour, and legumes, such as beans, chickpeas, soybeans, corn and peas.
As sources of animal protein in the diet, white meats such as chicken and fish and eggs should be preferred, as they are low in fat, 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 the main meals, consuming about 2 to 3 slices per meal to help with weight loss.
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Sweet potato builds muscle
Sweet potato is a great food to increase training performance and gain muscle mass, as its low glycemic index allows it to slowly pour calories into the body, making the muscles have energy throughout the workout.
In addition to being 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, you should consume sweet potatoes with lean sources of protein, such as grilled chicken and egg whites. See all the benefits of sweet potato.
The following table shows an example of a 3-day sweet potato diet menu to gain muscle and lose weight.
|Meal||Day 1||Day 2||Day 3|
|Breakfast||Skimmed milk + 3 whole-wheat toast with uns alted margarine||Skimmed yogurt + 30 g whole grain oatmeal||Skimmed milk with coffee + 1 wholemeal bread with ricotta cream|
|Morning snack||1 cup of green cabbage juice + 3 chestnuts||1 cup of green tea + 1 apple||2 slices of papaya + 2 tablespoons of oatmeal|
|Lunch/Dinner||4 slices of sweet potato + 2 grilled chicken fillets with tomato sauce + raw green salad + 1 slice of watermelon||2 slices of sweet potato + 2 col. brown rice soup + 1 cooked fish fillet + vegetable salad sautéed in olive oil + 4 strawberries||Tuna salad, boiled egg, Swiss chard, tomato, grated carrot, eggplant and corn + 1 orange|
|Afternoon Snack||1 low-fat yogurt + 1 wholemeal bread with light cottage cheese||Papaya vitamin with 1 col. linseed soup||1 cup of hibiscus tea + 1 thin tapioca with cheese|
In addition to consuming sweet potatoes daily, it is also necessary to eat a he althy diet and practice physical activity at least 3 times a week to obtain the results of weight loss and stay he althy.
To detoxify the body and start the diet the right way, watch the video below and learn how to choose the best ingredients to make detox soup.