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3 Day Sweet Potato Diet: A Useless Fad Or A Solid Choice?

Sweet Potato Diet: These days the internet is full of diets for every taste. Want a low-carb one – here you go, need the one without meat – over there is the perfect option. It is not surprising that diets based on one, usually your favorite, product are also spreading quickly. From quirky suggestions like a pizza-based diet to more adequate-looking options, all this variety can be hard to figure out. The 3-day sweet potato diet is one of those controversial options. Sweet potatoes are healthy, right? But what if you put together a whole meal plan based on sweet potatoes? Maybe their beneficial properties will only increase, or maybe it will turn out badly? In this article, you will find out whether you should try such a diet if you are a fan of this vitamin-rich food. 

The Benefits

Are sweet potatoes good for you? The answer is a solid yes. These vegetables are filled with vitamins and macronutrients that will help you achieve your weight loss goals. Here is a sketch of some of the most prominent benefits:

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Good Nutritional Value

According to facts in Healthcanal’s article, a medium sweet potato has about 100 calories, 5 grams of fiber, and ample vitamin A and C. It is also a source of potassium, manganese, and B vitamins. There are countless ways to enjoy sweet potatoes. You can roast, grill, or pan-fry them in olive oil and eat with your favorite protein for an easy delicious meal.

Prevent High Blood Sugar 

Since this high-carbohydrate food is high in fiber, sugar is absorbed more slowly, which prevents blood sugar spikes. In addition, research shows that eating sweet potatoes can reduce the risk of type 2 diabetes. 

Reduce the risk of cancer

First, sweet potatoes are high in antioxidants, which can help prevent cancer. Secondly, purple sweet potatoes are high in anthocyanin, which slows down the growth of certain cancer cells such as the prostate, abdomen, lungs, and breast. 

Protect Eyesight

Sweet potatoes are high in beta-carotene, which, when consumed, turns into vitamin A, which is essential for maintaining good vision. 

Keep You Full

One medium-sized sweet potato contains 3.9 grams of fiber. Fiber prevents constipation and improves digestion, but it is also known to promote a feeling of satiety. Fiber helps reduce hunger hormone levels, so you feel full and don’t have to grab another snack. This is an excellent feature, since excess weight is very often the result of consuming useless yet high-calorie snacks. 

Are Low-Calorie

Many people tend to avoid carbohydrates because often high-carbohydrate foods are high in calories and unhealthy. But the fact is that your body still needs carbohydrates, this is a key source of energy. Sweet potatoes are one of the best sources of carbohydrates for your body. There are only 112 calories in 130 grams of sweet potatoes, less than a glass of milk. 

So, now you understand that sweet potatoes are a great product if you want to get rid of excess fat. But does that mean it’s time to hop on a three-day sweet potato diet? BetterMe offers the best meal plans to suit your needs and requirements. You can read the BetterMe app subscription terms here.

Sweet Potato Diet

While sweet potatoes are a solid yes, sweet potato diet is a solid no. Why? In general, there are a couple of variations of this diet, and all of them are profoundly unhealthy. One forces you to eat only potatoes for the whole day, another keeps an extreme calorie limit while allowing for some proteins, the final one allows for other food groups, yet throws out all other carbs by replacing them with sweet potatoes. Those are not the ways that could lead you to the shape you’ve dreamed of. 

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So what do these diets mean for your health? First, you are not getting enough vitamins and macronutrients. Any healthy weight loss plan will tell you to consume a variety of nutritious foods, since one food doesn’t contain everything your body needs, no matter how beneficial the product itself is. Lack of nutrients leads to a deterioration in overall health, skin and hair problems. In addition, extremely low calorie limits are considered unproductive and unhealthy for another reason: they slow down your metabolism, which leads to rapid weight gain afterwards. In fact, when you stop following such a low-calorie diet, you will likely return to the same weight that was before, but the second time will be more difficult for you than the first. So, sweet potato diets are certainly not recommended for steady weight loss. Instead, use a BetterMe app to choose a dietary plan from a variety of options recommended by professionals. 

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Now, let’s look at how an actually effective dietary plan should look like. 

A Healthy Diet Basics

Stick to a calorie limit

In order for your diet to be healthy and your fat to disappear, you need to stick to the correct calorie limit. That is, you need to eat fewer calories than you burn. The recommended calorie limit for women is 1500-2000 calories, for men 2000-2500 calories. To lose 1-2 pounds per week (the recommended weight loss tempo), you need to consume 500-1000 fewer calories daily than usual. 


Any healthy plan recommends you to include the maximum variety of fruits, vegetables, and proteins. It is also recommended to opt for seasonal fruits and veggies whenever possible. Quite often, fruits and vegetables that are transported from afar lose some of their beneficial properties due to the chemicals which are added to increase the storage time. With this in mind, try to choose organic products grown by local farmers. You should avoid sugary drinks, fast food, and most sweets. Different diets have different attitudes towards carbohydrates, but everyone will advise you to reduce the amount of refined carbs. 

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Many people hate exercise, but it is one of the best ways to shed excess fat and burn calories. High-intensity interval training is considered one of the most productive for your goals. But if you don’t want to go to the gym, swimming, running or walking will also help you melt your fat. 

Good sleep

That’s right, a key aspect of a healthy diet is sleeping well. Sleep for 7-8 hours every day, since poor sleep increases the urge to eat more fatty, high-calorie snacks. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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