The potato hack works best when you prepare your potatoes in a bland way. You actually want it bland for a reason.
(Here’s a link to Part 1, in case you missed it.)
When you only have access to boring food, like plain potatoes, you will only eat when you are truly hungry.
For instance…the night before last I was craving sweets, but I didn’t have access to sweet food.
Since more potatoes didn’t sound great at that time, I wound up just pouring myself another glass of seltzer water.
If I was legitimately hungry, I would have eaten some potatoes.
Potatoes sounded bland, so I passed.
Speaking of being hungry…
…I’m pretty much required to throw in this vintage tune from a few local boys.
“I don’t mind stealing bread, from the mouths of decadence. But I can’t feed on the powerless, when my cup’s already overfilled.” – Eddie (why am I singing in these tall bushes, damn it!) Vedder.
Often times we eat…just to entertain our taste buds.
You don’t always eat because you are hungry.
This is the reason that you can feel stuffed from a large dinner, but still “magically” have room for dessert.
I’d say a large portion of the time we eat, we are simply eating for taste bud cravings…NOT hunger.
When you limit your options to potatoes, you learn to recognize the difference.
Potatoes are also one of the most filling foods you can eat.
My site is WAY too sexy for this ugly chart, but it does show how potatoes crush most foods in terms of satiety. So I’ll include it here…
A Graphic Designer from 1981 called…and wants his chart back!
[Really low-level humor, but better than a “that’s what SHE said” joke].
Before I talk about how I like to prepare my potatoes, I need to discuss how to maximize resistant starch.
This is discussed in detail in Tim’s book.
Resistant starch increases each time a potato is cooked, then cooled.
“If the cooked potato is allowed to cool, the amylose and amylopectin starches undergo a process called retrogradation where the straight potions of each starch unit rejoin and form crystals.”
Each time you cool then reheat the potato, you increase resistant starch content.
Here’s an example of what happens to 1 medium potato:
- Raw -22g
- Cooked – .25g
- Cooled – 3.5g
- Re-heated – 4g
- Re-cooled – 4.5g
- Re-re-heated – 5g
- Re-re-cooled – 5.5g
- Re-re-re-heated – 6g
Nobody wants to eat a raw potato.
The biggest increase in resistant starch happens when a potato has been cooked then cooled (cooled down for many hours in the fridge, ideally over night).
What I like to do is to steam 3 pounds of potatoes the day before, put in a plastic container in the fridge overnight, then reheat and eat the following day.
I’ve tried a variety of potatoes, but I’m partial to Organic Yukon Gold.
I like to find ones that are slightly larger than a golf ball and steam for 15 minutes. This keeps them firm, so when I reheat them they don’t become too soft (that’s what SHE said).
Can you eat these with ketchup?
Only if you promise you will listen to the “Ketchup Song” each time!
This song is terrible, but I’d hang with these chickas in a heart beat.
(Even if it meant I had learn this terrible dance!)
The less condiments you use, the better.
I’d avoid ketchup, but things like spices and vinegar are okay.
What I like to do is cut up the cooked and cooled potatoes into slices, sprinkle with salt and pepper and then broil in the oven.
If you try to bake these slices, they wind up sticking to the pan.
Broiling works perfectly, because you can cook the potatoes without oil and without having the problem of potatoes sticking to the pan.
What about training during the potato hack?
I’d avoid any intense cardio during the 3-5 days of potato eating…so just walking on those days as far as cardio goes.
Here’s my training setup these next few weeks I’m doing the potato hack:
- Sun – Potato Hack (walk)
- Mon – Potato Hack (walk)
- Tue – Potato Hack (brief strength workout)
- Wed – Regular Meals (walk)
- Thu – Optional Potato Hack (walk)
- Fri – Regular meals (optional happy hour)
- Sat – Regular meals (brief strength workout)
Note: I’m only doing this for the next 3-4 weeks max. By then I expect to be at my target weight.
Remember…this isn’t a long term diet, it’s just a way to quickly get lean without hunger or low energy.
I plan on using 3 days hacks whenever I feel I want to lean out a bit.
One last thought…
It makes sense to me to string together 3 days in a row versus alternating every other day during the week.
In my experience, the fat loss seems to accelerate on day 2 and day 3.
I’m not sure if that would happen if you alternated days.
Anyway…this is one of the easier ways I’ve seen to get lean in a hurry.
Give it a shot!
As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.
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