3-Day Sweet Potato Diet To Break You Out Of Your Weight Loss Rut

Are you trying to lose weight fast? Have you heard that the 3-day sweet potato diet could help you achieve your goals quickly? How does the sweet potato diet work, and what foods can you eat to achieve these goals? Is eating nothing but sweet potatoes for 3 days healthy?

We answer all the burning questions about the 3-day sweet potato diet and give you the best actionable plan for shedding those pounds. 

What Is the Sweet Potato Diet?

As the name suggests, this is an eating plan that involves eating sweet potatoes to lose weight. It’s important to note that there are several variations of this diet.

Eat nothing but sweet potatoes all day

With this variation, people eat only sweet potatoes throughout the day while avoiding all other types of food. They can either be mashed, boiled, or baked. They can also have unsweetened coffee, tea, and water.

Very low-calorie diet

This version is slightly more flexible than the previous one. You can incorporate some vegetables and protein options, but the calorie intake for this should remain quite low. This eating plan will have you eating only boiled eggs, blanched vegetables, and sweet potatoes each day.

Replace all carbs with sweet potatoes

This is the original version of the sweet potato diet. The creator of this eating plan created a 14-day menu that required participants to replace all their carbohydrates with sweet potatoes.

Followers of this eating plan were required to eat a sweet potato at every major meal – breakfast, lunch, and dinner – and they could have several healthy snacks throughout the day. This way of eating promised that participants would lose weight and have more energy without sacrificing their beloved carbs.

Is the 3-Day Sweet Potato Diet Healthy?

No, it isn’t. As demonstrated above, none of the variations of this eating plan provide all the calories or nutrients you need. Any sweet potato diet that follows the above rules can be considered a fad diet. Not only do these variations eliminate all other carbs and foods except sweet potatoes, they also promise fast and easy weight loss in just 3 days.

Such diets are frowned upon because (25),

1. They may lead to nutrient deficiencies
2. They may increase the chance of gaining all the weight back
3. They may create a weight-yo-yo effect, which may increase the risk of developing certain diseases, such as cardiovascular disease and high blood sugar.

Are Sweet Potatoes Good for You?

Yes, they are. They are a starchy vegetable that is quite nutritious and has numerous health benefits, including:

They’re highly nutritious

Here are the nutrition facts for a medium-sized sweet potato (approximately 5 inches long, weighing 130 g) (18)

1. Calories – 112 cals
2. Carbs – 26.2 g
3. Protein – 2.04 g
4. Fats – 0.065 g
5. Fiber – 3.9 g
6. Calcium – 39 mg
7. Potassium – 438 mg
8. Sodium – 71.5 mg
9. Vitamin C – 3.12 mg
10. Vitamin A – 922 ug

In addition to the above nutrients, these carbohydrates are also rich in antioxidants that defend our bodies against free radicals, which are unstable molecules that can damage DNA and trigger inflammation. If left unchecked, they can damage body cells, including triggering cardiovascular and inflammatory diseases (8).

May help control blood sugar levels

This is particularly beneficial to people with high blood sugar. As this carbohydrate-rich food has a high fiber content, it can slow down the absorption of sugar and help improve these levels (5). Therefore, those who are struggling with this could be encouraged to have at least a serving of sweet potatoes a day.

In addition, consistent consumption of this food item could potentially help lower the risk of developing type 2 diabetes. A study done in 2018 revealed that people who have a higher intake of dietary fiber are at a relatively lower risk of type 2 diabetes (6).

May reduce the risk of certain types of genetic diseases

As mentioned above, sweet potatoes have antioxidants that help fight off free radicals. They’re also an excellent source of beta-carotene. Purple sweet potatoes are high in anthocyanins, which could help slow the growth of certain types of genetic disorders (17).

Improve digestion and bowel movement

Foods that are high in fiber help prevent constipation and promote regular bowel movement, which makes for a healthy digestive tract.

Promotes better eye health

As stated above, this starchy carb is incredibly rich in beta-carotene. Beta-carotene is found in many colorful fruits and vegetables such as sweet potatoes, carrots, apricots, spinach, kale, and cantaloupes (2). When it’s ingested, the beta-carotene is turned into vitamin A, which supports the cornea’s function, allows the eye to see in low-light conditions, and prevents eye-related diseases (21).

Boosts immunity

1 cup of boiled sweet potatoes contains 31.8 mg of vitamin C (16). People with high levels of vitamin C in their blood could be at a lower risk of stroke, pneumonia and lung infections, cancer, cardiovascular diseases, and inflammation. This vitamin, when combined with other nutrients, also lowers the likelihood of a wrinkled appearance and dryness of the skin (24).

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What Are the Weight Loss Benefits of Sweet Potatoes?

We’ve seen that sweet potatoes can benefit your overall health, but how can they benefit someone who is looking to lose weight? Here’s how the sweet potato diet could help you lose weight:

Keep you full for longer

As seen above, 1 medium-sized sweet potato has 3.9 g of fiber. High-fiber foods are low in calories, keep you from being constipated, control blood sugar levels, and give you a sense of satiety. They reduce levels of the hunger hormone ghrelin, increase the production of hormones such as cholecystokinin that make you feel full, and help slow down digestion (22).

When you feel satiated, you’re less likely to snack. While snacking can be good when you eat the right food, more often than not, many of us consume snacks with empty calories or forget to keep track of these smaller foods and drinks, which leads to us exceeding our recommended energy intake for the day.

A study involving 345 people that was conducted in 2019 proved that a high-fiber diet that maintained the minimum macronutrient intake (of carbs, fat, and protein a day) and energy intake promoted weight loss in obese and overweight people (7).

Low in calories

When dieting, many people tend to remove carbohydrates from their daily eating habits in the belief that they’re automatically high in calories. While being classified as starchy carbs, sweet potatoes prove that this isn’t always true. A 114 g sweet potato only contains 103 calories, which is fewer than a cup of whole milk (12).

Appetite-suppressant

Water is a natural appetite suppressant, and a 5-inch sweet potato contains 100 g of water. This helps suppress your appetite through the additional water content in your diet (15).

They are low-glycemic index foods

Eating high-glycemic index (GI) foods such as refined grains, starches, and sugars is associated with regular weight gain. Conversely, a low-GI diet may be useful for promoting and helping maintain weight loss. To maintain the low GI of sweet potatoes, it’s best to eat them after boiling instead of baking, roasting, or frying them (26).

Sample of a Healthy 3-Day Sweet Potato Diet

If you’re wondering how to use sweet potatoes for weight loss, here’s a 1,200-calorie 3-day meal plan that shows you how to incorporate this starchy carb into your everyday diet:

Day One

Meal 1 – Breakfast

2 medium-sized boiled eggs, 3 tbsp guacamole, 1 cup soy milk

Calories: 243, Fats: 14 g, Protein: 17 g, Carbs: 10 g

Meal 2 – Chicken stuffed sweet potato (3)

4 sweet potatoes, 3 medium chicken breasts, 2 tbsp avocado oil, 3/4 cup chicken broth, 8 ounces BBQ sauce, 1/2 cup red onion, 1/3 cup chopped cilantro, salt and pepper to taste

These ingredients make 4 servings. Adjust them to suit your needs or make as is and freeze them.

Calories: 327.2, Fats: 7.6 g, Protein: 30.4 g, Carbs: 31.7 g

Meal 3 – Loaded sweet potatoes (10)

4 medium-sized sweet potatoes, 1/2 cup fat-free Greek yogurt, 1 tsp taco seasoning, 1 tsp olive oil, 1 diced red bell pepper, 1/2 red onion, 1 tsp chili powder, 1/2 tsp paprika, 1/2 tsp cumin, a pinch of salt, 1 and 1/3 cups canned black beans, 1/2 cup mild salsa, 1/2 cup reduced-fat cheese blend, 1/4 cup cilantro

Calories: 307, Fats: 5 g, Protein: 15 g, Carbs: 53 g

Meal 4 – Yogurt and fruit

1 cup full-fat yogurt and 1 apple

Calories: 315, Fats: 11 g, Protein: 20 g, Carbs: 34 g

Total intake for the day: Calories: 1,192.2, Fats: 37.6 g, Protein: 67.4 g, Carbs: 128.7 g

Read more: Breakfast Potatoes 3 Ways: Delicious Dishes To Start Your Day

Day Two

Meal 1 – Breakfast

1 boiled sweet potato, 1 boiled egg, 1 cup soy milk

Calories: 267, Fats: 10 g, Protein: 15 g, Carbs: 30 g

Meal 2 – Sweet potato wrap

1/2 medium-sized sweet potato, 3/4 medium-sized avocado, 1 small green pepper, 1 whole-grain tortilla wrap, 1 tbsp basil pesto, 1 tbsp mayonnaise

Calories: 535, Fats: 36 g, Protein: 9 g, Carbs: 49 g

Meal 3 – Chicken and sweet potato curry

1 tsp sunflower oil, 1/2 onion, 225 g boneless, skinless chicken thigh, 82.5 g curry paste, 2 garlic cloves, 250 g sweet potato, 200 g chopped tomato, 50 g baby spinach

Calories: 373, Fats: 13 g, Protein: 26 g, Carbs: 35 g

Total intake for the day: Calories: 1,175, Fats: 59 g, Protein: 50 g, Carbs: 114 g

Day Three

Meal 1 – Overnight oats

1 cup unsweetened almond milk, 1/4 scoop whey protein powder, 1 tbsp chia seeds, 1 cup blueberries, 1/2 cup oats

Calories: 365, Fats: 10 g, Protein: 16 g, Carbs: 57 g

Meal 2 – Sweet potato soup (20)

2 tbsp olive oil, 3 carrots, 1 yellow onion, 680 g sweet potatoes, 2 garlic cloves, 1 tbsp fresh chopped ginger, 1/4 tsp red pepper flakes, 1/4 tsp paprika, 4 cups vegetable broth

Calories: 254, Fats: 7 g, Protein: 4 g, Carbs: 45 g

Meal 3 – Dinner

133 g boiled sweet potato, 112 g skinless, boneless chicken breast, 1/2 plate Caesar Salad

Calories: 454, Fats: 9 g, Protein: 57 g, Carbs: 32 g

Total intake for the day: Calories: 1,073, Fats: 26 g, Protein: 77 g, Carbs: 134 g

Sample of a 1,200-Calorie Vegan 3-Day Sweet Potato Diet

For anyone who doesn’t eat animal protein, animal products, fish, or honey, here’s a vegan eating plan that will be perfect for you:

Day One

Meal 1 – Avocado toast (11)

200 g chickpeas, 1 tsp miso paste, 1 tsp sesame oil, juice of 1/2 lemon, 1/2 avocado, 2 slices wholemeal bread, 1/2 spring onion

Calories: 456, Fats: 26.6 g, Protein: 14.5 g, Carbs: 33.3 g.

Meal 2 – Baked sweet potatoes

140 g sweet potato, 106 g chickpeas, 1/4 tsp olive oil, sea salt, and paprika to taste

For the sauce – 15 g tahini/hummus, 1/2 lemon, 1/4 tsp dried dill, 3/4 garlic clove, water to help thin the sauce

Calories: 308, Fats: 6.1 g, Protein: 10.9 g, Carbs: 54.7 g.

Meal 3 – Sweet potat0 and lentil dhal (13)

1 tbsp sesame oil, 1 red onion, 1 garlic clove, thumb-sized piece ginger, 1 red chili, 1 and a half tsp ground turmeric, 1 and a half tsp ground cumin, 2 400 g sweet potatoes, 250 g red split lentils, 600 ml vegetable stock, 80 g spinach, 4 spring onions, 1/2 small pack basil

Calories: 397, Fats: 5 g, Protein: 18 g, Carbs: 65 g.

Total intake for the day: Calories: 1,161, Fats: 37.7 g, Protein: 43.4 g, Carbs: 153 g.

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Day Two

Meal 1 – Smoothie bowl

1/2 cup mango, 150 g mixed berries, 1 cup protein powder, 1 cup almond milk, 1 tbsp peanut butter, 1 tbsp chia seeds

Calories: 394, Fats: 15 g, Protein: 28 g, Carbs: 33 g.

Meal 2 – Sweet potato salad (19)

1 large cubed sweet potatoes, 1.5 tbsp olive oil, 1/4 tsp paprika, 1/4 tsp chili powder, 1/4 tsp oregano, 1/2 red onion, 2 green onions, 1 tbsp diced chives, 1/2 maple syrup, salt and pepper to taste

This recipe makes two servings

Calories: 170, Fats: 10 g, Protein: 2 g, Carbs: 20 g.

Meal 3 – Loaded sweet potatoes

1 medium sweet potato, 100 g chickpeas, 1/2 small onion, 1 tbsp vegan vinegar, 1 tbsp olive oil, 3/4 cup kale, 30 g vegan cheese, 75 g rocket

Calories: 458, Fats: 20 g, Protein: 15 g, Carbs: 53 g.

Meal 4 – Cottage cheese and pineapple

1/2 cup cottage cheese, 1 cup pineapple chunks

Calories: 160, Fats: 2 g, Protein: 13 g, Carbs: 24 g.

Total intake for the day: Calories: 1,182, Fats: 47 g, Protein: 58 g, Carbs: 130 g.

Day Three

Meal 1 – Yogurt and berries

1 cup coconut yogurt, 150 g mixed berries

Calories: 280, Fats: 13 g, Protein: 14 g, Carbs: 21 g

Meal 2 – Chickpea curry jacket potatoes (23)

2 sweet potatoes, 1 tsp coconut oil, 3/4 tsp cumin seeds, 1/2 large onion, 1 garlic clove, 1/2 thumb-sized ginger, 1/2 green chili, 1/2 tsp garam masala, 1/2 tsp ground coriander, 1 tbsp tikka masala paste, 400 g can chopped tomatoes, 400g can chickpeas

This recipe makes 2 servings.

Calories: 276, Fats: 9 g, Protein: 12 g, Carbs: 32 g

Meal 3 – Sweet potato and black bean chili with zesty quinoa (14)

1 tbsp rapeseed oil, 2 sweet potatoes, 1 onion, 2 garlic cloves, 1 red chili, a handful of coriander, 2 tsp ground coriander, 2 tsp ground cumin, 2 tsp smoked paprika, 2 tsp homemade chipotle paste, 1 heaped tsp vegan-friendly yeast extract, 2 x 400 g cans chopped tomato, 400 g can black bean, 140 g cooked quinoa, zest and juice 1 lime, 1 tbsp pumpkin seed, 1 ripe avocado

Calories: 551, Fats: 20 g, Protein: 22 g, Carbs: 73 g

Total intake for the day: Calories: 1,107, Fats: 42 g, Protein: 48 g, Carbs: 126 g

What Foods Can I Eat on the Sweet Potato Diet?

Here are some dos and don’ts regarding the 3-day sweet potato diet. You’ll probably note that these are guidelines you could follow in your day-to-day life, whether you’re on a diet or not. These are sure-fire ways to help you lose weight:

1. Prioritize complex carbs – Get rid of cakes, cookies, most morning cereals, and sugar from your diet. Instead, replace them instead with other healthy carbohydrates that are found in oats, brown rice, whole-wheat bread, quinoa, squash, and pumpkin.
2. Avoid sugary drinks – Whether you’re on the 3-day sweet potato diet or not, it’s best to reduce your intake of sodas, sports and energy drinks, fruit-flavored or powdered drinks, and sweetened coffee and tea. They’re all full of empty calories that contribute to weight gain. If you would like some sweetener in your tea or coffee, switch to stevia.
3. Reduce your alcohol intake – As with sugary drinks, alcohol is replete with calories that we unknowingly consume every time we take a drink
4. Avoid added sugar – This is usually found in sodas, pastries, and sweeteners such as sugar, honey, maple syrup, and high-fructose corn syrup.
5. Eat healthy fats – These can be found in avocados, nuts, and seeds. You can also consume healthy fats from fatty fish such as salmon, tuna, sardines, mackerel, and trout.
6. Consume fiber-rich foods – Foods that are high in fiber keep you fuller and longer, thereby keeping you within your caloric intake. Examples of such foods include 

• Grains such as quinoa, barley, oatmeal, and popcorn.
• Nuts and seeds such as chia, almonds, and pistachios.
• Vegetables such as turnips, brussels sprouts, cauliflower, sweet corn, and carrots
• Fruits such as apples, bananas, oranges, and pears.

Read more: Smashed Potatoes Air Fryer: A Flavorful Twist to the Classic

What to Avoid While on the Sweet Potato Diet

It’s best to avoid highly processed refined carbohydrates, alcohol, saturated fats, and sugary drinks.

Are Sweet Potatoes Keto-Friendly?

No, they’re not. A ketogenic diet is a high-fat, very low-carb diet that requires you to remove almost all carbohydrates from your diet and replace them with fat. Sweet potatoes are relatively high in carbs and therefore not considered keto-friendly (17). Anyone who is considering or already on a keto diet cannot participate in the sweet potato diet. Anyone ignoring this fact will see you “kicked out” of ketosis and derail your weight loss plans.

How Much Weight Can You Lose on a 3-Day Potato Diet?

The amount of weight one can lose on a 3-day potato diet varies depending on factors such as starting weight, metabolism, and adherence to the diet (27). Typically, individuals can expect to lose between 2 to 5 pounds. This rapid weight loss is primarily due to a significant calorie deficit and water loss rather than substantial fat loss. 

The potato diet involves consuming only plain, boiled potatoes without any additives, which leads to a drastic reduction in calorie intake. While this can jumpstart weight loss, it’s important to understand that such restrictive diets aren’t sustainable in the long term and may not provide all essential nutrients. Therefore, transitioning to a balanced and varied diet after the initial period is essential for maintaining health and continuing weight loss progress.

What Are the Side Effects of Eating Too Many Sweet Potatoes?

Side effects of these starchy carbs are quite rare. However, eating too many of these carbs can turn your skin and nails a little orange. Also, people who have a history of kidney stones should avoid having too much of this carbohydrate. It has high oxalate levels, which can contribute to the formation of calcium-oxalate kidney stones (4).

Who Should Try the 3-Day Sweet Potato Diet?

Generally, this eating plan shouldn’t be followed by anyone. There are better ways to lose weight, such as reducing your calorie intake by 500 to 1,000 calories a day by exercising for approximately 30 minutes each day. However, this eating plan could work for people who are carb-cycling.

Carb-cycling is an incredibly strict high-level nutrition strategy that alternates between high and low intakes of carbohydrates. This eating plan is sometimes followed by athletes and bodybuilders who want to drop body fat quickly and gain more muscle mass before a competition. It could also be used to overcome a weight loss plateau or kickstart weight loss, but only under the instructions of a doctor or dietitian (9).

FAQs

• Can you lose weight by only eating sweet potatoes?

Yes, you can lose weight by only eating sweet potatoes, primarily because they’re low in calories and high in fiber, which can help you feel full for longer periods. Sweet potatoes are nutrient-dense and provide essential vitamins such as vitamins A, C, and B6, in addition to minerals such as potassium and manganese. This nutrient profile can support overall health while on a calorie-restricted diet (15). 

However, relying solely on sweet potatoes for all your nutritional needs isn’t recommended, as it can lead to deficiencies in other essential nutrients such as protein and healthy fats. For sustainable and healthy weight loss, it’s better to include a variety of foods in your diet.

• Do sweet potatoes burn belly fat?

Sweet potatoes don’t specifically target belly fat, as no single food can cause fat to be lost from a specific area of the body. However, they can be part of a healthy diet that supports overall weight loss, which can result in reduced belly fat over time. Sweet potatoes are rich in dietary fiber that helps regulate digestion and maintain satiety, which prevents overeating. Their low glycemic index means they cause a slower rise in blood sugar levels, which can help manage hunger and cravings (26). Incorporating sweet potatoes into a balanced diet that includes lean proteins, healthy fats, and other vegetables can help reduce overall body fat, including belly fat.

• How many ounces of sweet potatoes should I eat to lose weight?

The recommended amount of sweet potatoes can vary based on individual dietary needs and weight loss goals, but a common suggestion is to include approximately 4-6 ounces of sweet potatoes in each meal. This portion size provides a moderate amount of calories while delivering a substantial amount of fiber and essential nutrients. 

For example, a half-cup serving of sweet potatoes contains approximately 124 calories, 29 grams of carbohydrates, and 4 grams of fiber (16). This balance helps keep you full and satisfied, which makes it easier to adhere to a calorie-controlled diet. To maximize weight loss, it’s important to combine sweet potatoes with other nutrient-dense foods and maintain an overall calorie deficit.

• Can I eat sweet potatoes at night for weight loss?

Yes, you can eat sweet potatoes at night for weight loss. Eating sweet potatoes in the evening can be beneficial as they’re a healthy source of complex carbohydrates, which can help you feel full and satisfied and reduce the likelihood of late-night snacking. The fiber content in sweet potatoes helps with digestion and promotes a feeling of fullness. 

In addition, the natural sugars in sweet potatoes can provide a slow and steady release of energy, which prevents spikes and crashes in blood sugar levels. This can be particularly helpful for maintaining stable energy levels and avoiding cravings before bedtime. Including sweet potatoes in a balanced dinner with lean proteins and vegetables can support your weight loss goals.

The Bottom Line

Is the 3-day sweet potato diet a good way to lose weight?

No, it isn’t. Many versions of this diet are either extremely low in calories, incredibly restrictive, or cut out the major food groups we need to sustain ourselves. While you may lose weight eating like this, you will most likely gain all the weight back (and probably even more) once you stop eating in this manner.

The best way to kickstart any weight loss journey is to start by eating healthy, within your recommended energy intake, practicing control over portions, and regularly exercising. If you’re unsure how to do this, please speak to a doctor or dietitian for guidance first.