Mashed Sweet Potato Diet Plan for Weight Loss

mashed sweet potato diet plan for weight loss

If this is the first time you're looking for a sweet potato diet plan, then let me tell you a secret. Did you know that sweet potatoes can help with weight loss especially when eaten with other foods?

Unfortunately, sweet potatoes are only usually served during holidays such as Thanksgiving. Therefore, they're not always on our radar when it comes to food for weight loss.

But if you love the way they taste (and they do taste great), then you should start eating them every week in one form or another (fries, slices, mashed, grilled, baked, etc.). Prepared properly, they taste delicious and, at the same time, can help you lose weight.

I must admit while researching this subject, I didn't think it could be true because of the starchy nature of potatoes in general. And I do love potatoes.


Of course, sweet potatoes have healthy benefits by providing vitamins, minerals and fiber. They also contain high amount of antioxidants to protect your body from free radical damage and chronic disease.

According to WebMD, sweet potatoes are rich in:

Sweet potatoes are rich in:
  • B vitamins
  • Vitamin C
  • Vitamin D
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Thiamin
  • Zinc

Because of the above vitamins & minerals in addition to antioxidants and fiber, sweet potatoes are considered "superfoods" by many nutritionists. Sweet potatoes also contain high levels of beta carotene, which has been found to reduce the risk of certain cancers.



By natural weight loss, I mean melting away belly fat, slimming thighs and waist and losing pounds without popping pills like Orlistat. Although FDA approved, Orlistat is classified as medication. You don't want that in most cases.

Other pills used by those seeking to lose weight are supplements such as Hydroxycut. Keep in mind that weight loss supplements have been around for a long time and are quite popular. But effectiveness and side effects are quite a mixed bag.

Dieting, however, depends largely on your food intake. Meaning that food prep and selection will depend on whatever program you're into, be it paleo, keto, Atkins, etc.

While exercise is always recommended, it's not the centerpiece of diet programs. You generally lose weight by consuming certain food with 'fat burning' nature, eating food that makes you feel full for a long time (appetite suppression), eating food with low calorie, etc.

In all cases, what you put in your mouth does not come from a lab. Instead, what you put in your body will only come from your kitchen and local grocery store.

The great thing about sweet potatoes is that it mixes well with many types of diet, even with the keto. As expected, many keto dieters avoid sweet potatoes because of the diet's high fat, low carb principle.

But many others include sweet potatoes in moderate amount for the taste alone. Of course, they are also receiving the nutritional benefits mentioned above.

The taste of delicious food is probably behind the concept of "Strict vs Lazy vs Dirty Keto". It's for those who don't want to give up great tasting food such as cake, bread, and potatoes completely.

Think of the saying, "You can't have your cake and eat it, too." Except with "Strict vs Lazy vs Dirty Keto", you literally are doing just the opposite -- eat carbs and still lose weight. And yes, pun intended.


So how can the sweet potato diet plan help you lose weight? The main reason I find eating this root vegetable helpful is that I feel full all day or, at least, till proper meal time.

I'm not craving snacks during the day. And more importantly, I do not get sweet tooth for chocolate, candies and other junk food.

The sweetness of sweet potatoes might be the reason why I do not crave sugary treats. And I work in a boba shop. Of course, I also love the taste.


Wash and peel the sweet potatoes. The number of potatoes depends on how big or small you want your meal.

Cut them into cubes. Boil for 20 minutes or until the potatoes are soft when pressed with a fork. Drain excess water and set potatoes aside in a plate.

Melt butter in the same pot you used for boiling the potatoes. Quantity of butter depends on your preference. I wouldn't use more than 1/2 stick of butter for a single meal. Most of the time, I use less. And you can also use butter substitute such as Earth Balance Vegan Buttery Sticks.

Once butter is melted, add the potatoes in the pot and mash them. Use a potato masher if you have one or just tediously use a fork. Add salt, pepper or any other seasoning as desired, such as garlic powder.

Serve by itself or eat it with a main course such as fish, chicken or steamed vegetables.

Do this several times a week for 30-60 days. Pay attention to your appetite. You shouldn't be craving snacks after having a meal with sweet potatoes. And you should lose some weight naturally.