The Hash Browns Potato Diet for Rapid Weight and Fat Loss

[Greetings and welcome boingboing folks. Perhaps some of you were around on New Year’s day 2010, when Mark Frauenfelder first linked to this blog about another experiment, showering without soap or shampoo. Thousands gave that a try with excellent results and many are still readers here today.]

Told you I’m a hit whore. …Besides, what if you don’t like French Fries?

Alright, the astute know I’m giggling here, right? I feel good, I’m motivated, have effortlessly lost 5 pounds in the last 3.5 days, no hunger, no excess glucose crashes (while potatoes are high glycemic index, they are also low glycemic load, meaning they bathe you with glucose over time, so no comas—at least not in my case).

Anything worth doing is worth doing right and I’m an all-in kinda guy anyway. I gave this experiment due consideration, and not only on effectiveness, but knowing I would get flak if I promoted it. Since I’m also all about flak, it was an easy decision.

Let’s review. You can first review or read my two previous posts:

Now the first post was a serious effort to explain why. The second, as is this, for the pure purpose of enticement. No doubt. Yep, I’m enticing anyone who needs it to shed pounds very rapidly with “sinful food.” Yea, I suppose you could eat Cinnabon to the tune of 1,000 calories per day and lose weight. But are you getting nutrition? Does it satiate? Does it have amino acids in a quality profile to keep you from wasting lean muscle mass? No. No. And no. Not even close.

This is the “magic” of potatoes. You can literally live off them, and some people have and do. Of course, you don’t want to, nor do I, but it’s a useful tool when you understand what’s going on, which is one hell of a lot of things as I’m learning. Let me give you the very basics, though, for review.

  • Potato fills you up and it’s difficult to eat enough to maintain body weight.
  • Eaten plain, it’s pretty unpalatable and so even if you can eat enough to maintain body weight, you’re going to have to get over that.
  • Adding a little fat (1 tsp per medium potato) and spices will make them more palatable, but you will still have a difficult time eating enough.
  • They have quality amino acids, meaning you will tend to guard lean muscle (and I supplement with branch chain aminos and liver tablets).
  • Calories count, i.e., not eating enough equals weight loss; having sufficient aminos equals fat loss preferentially.
  • And as UK Veterinarian Peter has also hypothesized, there may be a cute little trick that helps this along. Now while Peter—as a species agnostic veterinarian—is difficult for mere mortals to understand, things begin to sink in upon 2-3 readings of a post. The gist as this mortal understands: very, very low fat is essential. Pancreatic beta cells require fat to produce the insulin necessary to regulate blood glucose. Ahha! Lets load up on glucose, no or very little fat, and where does that fat to produce the insulin necessary to deal with the glucose have to come from? Your fat ass, that’s where.

Yes, as I said, 5 pounds in 3.5 days. It’s 1:43pm and I’m still not hungry and have had nothing since the plate I ate last night, recipe to follow. So let’s get to the hash browns, just in case you get tired of french fries.

This was courtesy of “tatertot” in comments on that fries post yesterday. Feel free to post you potato palatability recipes in comments and if they’re decent, I’ll give them a shot and if I want to have them again, I’ll blog them.

Shred some potatoes, put a big handful in your non-stick waffle maker (the one you hid away when you went paleo), cook for 8-10 minutes or so.

Perfect hashbrowns made with zero fat!

Cover with salt and vinegar.

Well, I’ve never owned a waffle iron (I’m a French toast kinda guy when that urge arises). On the other hand, I do have a nice Cuisinart sandwich grill. George Forman can help you out too, but ask nicely.

Peel and shred your potatoes. I did a quick rinse in water in a colander. ONE teaspoon of fat per potato. I used bacon drippings, 3 tsp for 3 medium potatoes. Melt the fat in a pan & toss to coat the shred. I use a wok which is ideal to the purpose.

Lay it out flat on whatever you’re cooking with. Essential that it heats from both bottom and top at the same time. I seasoned with salt & pepper a bit.

IMG 1315

I don’t use time to cook something like this. Instead, I have the thing on high and most have a red/green light system to indicate whether they are providing power to the heating elements (red) or in rest (green). Because of the high moisture content, this stayed in red for at least 10 minutes, steam wafting up non stop.

Watch the steam. When it begins to be just a whiff, lift up the top and you ought to get separation from the top element, no sticking. Turn the thing to medium and wait for the steam to diminish a bit more.

IMG 1316

Since Beatrice had already fended for herself, I gave her but maybe 1/3 potato worth, which she later complained about. The rest went to me, with plenty of sea salt sprinkled on top.

IMG 1317

I ate it all with my fingers.

Let me address your sinful nature. You recoil at this, right? This can’t be right! I reiterate. It’s just a different cooking method on the same formula: no more than 1 tsp of fat per potato. Spices: 0 fat; ketchup:0 fat; salsa:0 fat; marinara: 0 fat. …Or whatever the hell you want that will not change the plan.

Yes, this is a get out of hell free card. Use it, and lose it (fat).

Since Covid killed my Cabo San Lucas vacation-rental business in 2021, this is my day job. I can't do it without you. Memberships are $10 monthly, $20 quarterly, or $65 annually. Two premium coffees per month. Every membership helps finance this work I do, and if you like what I do, please chip in. No grandiose pitches.


  1. Cathy on November 15, 2012 at 14:43

    I really love potatoes!! I can’t wait to try this as I have a non stick waffle iron. However, I always thought Peter was a high fat kind of guy. Perhaps I don’t understand his science.

    • Joshua on November 15, 2012 at 14:51

      Peter is high fat all the way. He spoke to the potato diet on a theoretical basis.

  2. Joshua on November 15, 2012 at 14:49

    You confuse me Richard. You expound on your click-whore nature in one post and delight in bottom-blowing in another.

    • Richard Nikoley on November 15, 2012 at 15:35

      “You confuse me Richard. You expound on your click-whore nature in one post and delight in bottom-blowing in another.”

      Ah, grasshoppa, it is a mystery now isn’t it.

      Can you figure it out?

      • Joshua on November 16, 2012 at 06:03

        Well if I was going to guess, I’d say it was a bulk and cut cycle. Bulk with sensationalist post titles, but that adds a lot of fat along with the muscle, so cut with the antagonistically worded anarchy focused posts.

        I wonder a little bit whether your anarchic posts take too much of an antagonist tone, but if it’s working for you, then my wonderings are irrelevant.

  3. Karen W. on November 15, 2012 at 15:19

    Interesting. My grandmother was very thin and seemed to live on baked potatoes. Hmmm….

  4. Todd on November 15, 2012 at 15:20

    Okay, I get this will work for losing the fat, but once you revert back to your regular diet–assuming you will–won’t you just gain that fat back over time? That seems like the logical explanation to me, but maybe I’m wrong.

    • Tatertot on November 15, 2012 at 15:44

      Todd – I grow several acres of potatoes. After I found Mark’s Daily Apple and read Primal Blueprint almost 3 years ago, I pretty much gave up on eating potatoes and just sell them. I’m a 6′, 40 year old guy who went from 260 to 180 on Primal diet, have kept up the ‘no processed foods, sugars, or oils’ for about 3 years, but found myself creeping up a bit. I was 210lbs in mid-Sept and saw a post on how to lose 3 or 4lbs on Mark’s Daily Apple, in the post someone described eating just potatoes and some science behind it.

      Anyway, as we were in the process of digging up potatoes, I thought “what the hell”. So starting on October 1st, I just ate potatoes. I ate about 3lbs a day. Mostly russett type, baked, and mashed up with onion powder, chili powder, vinegar, and other spices. I sometimes munch a cold baked potato and have gotten good at frying them without oil.

      After 14 days, my weight went like this: 210, 210, 208, 207, 205, 205, 204, 203, 202, 201, 201, 200, 199, 198. My scale isn’t the best, but I have not seen my weight go DOWN in over a year–and I have tried! Not real hard, but with the usual things people try I guess.

      I finished eating potatoes on 15 Oct. Here it is 15 Nov and I am now at 196lbs. After returning to my regular diet, I lost 3 or 4 pounds the first week, then leveled out right at 196.
      I lost about 2″ off my waist. I’m not a big-time weightlifter or anything, but pretty active and do some bodyweight stuff. My strength and energy stayed high the whole time. I feel like I lost no muscle as some worry about.

      For the record–I ate only potatoes. No oil, rice, onions, tuna, it was kind of an honor thing for me since I’m known as the “potato guy” around here. I’m telling everybody that buys my potatoes about this and the ones that try it all succeed and love it.

      • Todd on November 15, 2012 at 18:52

        That’s pretty cool. Thanks for sharing. I guess if you’re weight is static, and the potato’s take off the little bit you need to lose, it stands to reason that returning back to your previous diet, where your weight was static, wouldn’t result in any sort of decrease/increase. I haven’t read any of the sciency stuff on it yet, but I’m sure there is literature out there.

  5. Tatertot on November 15, 2012 at 15:27

    THAT’s What I’m TALKIN’ About! Those turned out perfect! I could eat these every day.

    I forgot about this post from Peter at Hyperlipid from a while back:

    “Without fat, bulk calories are stored as glycogen, excepting that there is a little de novo fat synthesis from glucose in the liver. Hepatic glycogen does not cause hepatic insulin resistance. In the near absence of FFA supply the liver maintains insulin sensitivity and the ability to degrade insulin. Nothing like as much insulin reaches the periphery as is produced by the pancreas in response to 2-3000kcal of potatoes.

    The second effect of shutting down free fatty acid supply from adipocytes and diet is the loss of fatty acid intermediates in muscle. Insulin sensitivity increases, the amount of insulin needed to facilitate glucose uptake by muscles decreases. Insulin secretion from the pancreas will then decrease but hepatic extraction of insulin continues while ever carbohydrate adaption continues.

    The ultimate determinant of weight loss is fasting insulin. This determines how much lipolysis occurs during the period before the next meal. No one expects to lose weight during the 4 hours immediately after any meal. The following 8 hours, especially overnight, is when weight loss occurs.

    • Richard Nikoley on November 15, 2012 at 18:32


      Yes, and this is in a calorically replete paradigm. I doubt many people can eat 2-3k kcals of potatoes consistently. I can’t even come close.

  6. Tatertot on November 15, 2012 at 15:28

    Also from link above:

    So you have to ask whether an almost all potato diet genuinely leads low fasting insulin and subsequent weight loss. For my perspective the answer is yes. The precedent for this has to the Kitavans with fasting insulin levels of 4.0microIU/ml.

    The next question is whether anyone could do this. That, I suspect, depends on how broken your liver is, ie is there irreversible hepatic insulin resistance. If you are overweight secondary to simple fatty liver, which is completely reversible, I suspect the answer is yes. If you have pathology in your liver such as NASH, especially with fibrosis, I think you might not respond in the same way. The more of a problem you have with obesity the less likely you are to lose weight or experience appetite normalisation (translates as access to adipose tissue calories). Ultimately the ability to live on varied macronutrient ratios comes down to how broken you are, especially your liver. Why a broken liver requires low carbohydrate eating is another post.

    Is it healthy for someone with a functional liver to live on potatoes? It is clearly possible in the medium term. Cooked tubers have a respectable history of human usage. If you are not broken it might be a reasonable diet. There are no trans fats in spuds. There are minimal omega 6 fats. There is no gluten. There is just enough fructose to activate hepatic glucokinase without generating de novo lipogenesis. There is adequate high quality protein. On the down side there are a stack of vitamin and mineral deficiencies waiting in the wings.

    • gabriella kadar on November 15, 2012 at 20:07

      The poor Irish did it in 1845. Before they were starved to death they at least managed to add some dairy. Hence the huge population explosion. Potatoes, some dairy, a little bit of meat and green stuff appears to enhance reproductive health.

      Potatoes are great from a nutritional perspective. Just they are not particularly interesting from a gustatory perspective unless a person adds somethings to them to a make them palatable. Mind you, the Irish people loved them anyway.

      Probably the potato is the number one food responsible for the population explosion. I’ll include sweet potatoes (not Louisiana yams) in this.

      • Paleophil on November 18, 2012 at 20:57

        The Irish were eating dairy long before they started eating Inca potatoes.

  7. Tatertot on November 15, 2012 at 15:30

    The other part of the equation is gut response. We should all know by now how important our gut bacteria is. Starving the gut of starch may not be such a great idea as explored here:

    “Starches are important as energy sources for humans and also for their interactions with the gut microflora throughout the digestive tact. Largely, those interactions promote human health. In the mouth, less gelatinised starches may lower risk of cariogensis. In the large bowel, starches which have escaped small intestinal digestion (resistant starch), together with proteins, other undigested carbohydrates and endogenous secretions are fermented by the resident microflora. The resulting short chain fatty acids contribute substantially to the normal physiological functions of the viscera. Specific types of resistant starch (e.g. the chemically modified starches used in the food industry) may be used to manipulate the gut bacteria and their products (including short chain fatty acids) so as to optimise health. In the upper gut, these starches may assist in the transport of probiotic organisms thus promoting the immune response and suppressing potential pathogens. However, it appears unlikely that current probiotic organisms can be used to modulate large bowel short chain fatty acids in adults although resistant starch and other prebiotics can do so. Suggestions that starch may exacerbate certain conditions (such as ulcerative colitis) through stimulating the growth of certain pathogenic organisms appear to be unfounded. Short chain fatty acids may modulate tissue levels and effects of growth factors in the gut and so modify gut development and risk of serious disease, including colo-rectal cancer. However, information on the relationship between starches and the microflora is relatively sparse and substantial opportunities exist both for basic research and food product development.”

  8. Tatertot on November 15, 2012 at 15:47

    Just looked at your pictures again…aren’t those little crispy bits around the edge the best! Drooool

  9. Bert on November 15, 2012 at 15:58

    I wish I had the stones to try this. I am still trying to pack on some pounds though and I don’t think that this is going to help me out. Maybe after I need a leaning cycle. Again, I don’t know if I have the stones to do it.

    I do love hash browns and french fries though.

  10. Cow on November 15, 2012 at 16:07

    Is ‘shred’ same as like make with manual cheese grater? I gonna have to try in nonstick skillet, because I no have waffle device.

    Richard, please also come up with potato pancake, yes? Maybe can use 1 yolk per 2 potato slush. What of potato starch, is this legal?

    • Tatertot on November 15, 2012 at 16:41

      I have one of those $12 square boxy looking things with a cheese grater, slicer, zester, and shredder all-in-one.

      It works well using a non-stick skillet even with no added fat of any kind. The trick is learning just when to flip it. If you get it right, it flips all in one big piece and you should only have to turn it over once.

      • Tatertot on November 15, 2012 at 16:47

        Just noticed there’s a shredder like I use in Richard’s sink in very first pic!

      • Cow on November 15, 2012 at 16:51

        Yes, I have boxy thing! Which side I use, little circle holes, yes?

      • Richard Nikoley on November 15, 2012 at 18:39

        No Cow, you use the big holes. BTW, potato starch is legit. Why? It’s potato starch.

        Them cows…..

      • Stacy Nikoley on December 10, 2012 at 05:20

        Easy trick to flipping in a nonstick skillet. Put a plate over the pan turn the pan over. Then slid it off the plate back into the pan, works great

    • Richard Nikoley on November 15, 2012 at 17:15

      What, cows can comment but cant search a blog for potato pancakes?

      • gabriella kadar on November 16, 2012 at 09:47

        Cow needs to search for Latkes.

        (minor chuckling happening here.)

      • marie on November 16, 2012 at 20:26


  11. Kojo Agbeyi on November 15, 2012 at 16:17

    Richard, does Mark Sisson know about your current low-fat, high-carb diet? I thought you were one of his followers but your recent writings seem to increasingly repudiate many of the core dietary principles of his Primal Blueprint. Why the change? Are you getting better results now with the new diet?


    • Richard Nikoley on November 15, 2012 at 17:18

      Funny, because Mark & I and Aaron (worker Bee) tossed a couple of emails around last night and this morning about something completely unrelated.

      Far as I can tell, none of us are religious about this stuff. In this or the french fries post, someone posted a link to a post Mark did on potatoes. You should read it.

      Mark is no doctrinarian. Neither I. We always get along easily.

  12. EF on November 15, 2012 at 16:23

    How many calories a day have you been eating during the weight loss? Any water loss?

    • Richard Nikoley on November 15, 2012 at 18:04

      I just addressed this on the boingboing comment thread that linked to this post.

      My desire to drink water has gone to almost nothing. That’s one thing. On the other hand, potatoes has a high water content. on the other hand, cooking them removes water, as I described above. on the other hand, it’s a huge starch load and starch is glucose and I’m sure you know that 1g of glycogen requires 3g of water to bind it.

      Given then I’m not thirsty ever at all and that represents a change, I’m guessing it’s more likely that I’m fully hydrated.

  13. Tatertot on November 15, 2012 at 16:45

    Richard – Sorry for the multiple posts, can you tell I love this potato diet?

    Here’s another good recipe: Slice the potatoes paper thin with a mandolin or other slicer, layer them about 1″ thick on your sandwich press and cook just like you did the hashbrowns.

    Also, I like to boil up about 10 smallish, golf-ball size spuds just til tender, then let them cool in the fridge until ready to eat. Eat them cold with a sprinkle of sea-salt.

  14. MC on November 15, 2012 at 17:48

    Richard, if I am to get this right, is this diet a hack to lose weight, or something you plan on continuing after you get down to your ideal weight?

    And is microwaving a potato a good idea?

    • Todd on November 15, 2012 at 18:45

      Nuking a potato is a good idea if you want a “baked” potato in about 8-9 minutes.

      I think microwaves are safe enough in the scheme of things.

    • Richard Nikoley on November 15, 2012 at 19:04


      If you read the fist post linked above especially, it’s kinda like getting my mojo back.

      Trite, but I have no better way to explain it. I know, people take my reflections on chronic pain, even as you would love to sleep but can’t, or make love to your wife but can’t, as just as excuse; but they didn’t live it.

      I get it. I always kinda scoffed or looked down on that sort of thing. Then I got first hand experience. “Yea ok, you hurt. Fine. Suck it up. Rise above.” Until the time you experience real intense pain, for a real 24/7, over months with no reprieve. And in your darker moments of contemplation, wonder why you’re too pussy to blow your brains out.

      That doesn’t help either. It took a long time, no interventions, surgeries, etc., just trying to figure out what might exacerbate it. I think I found it. I don’t know the cause, but doing any kind of heavy work with my arms over my head, such as in upright shoulder presses, gets me right back into the snake pit.

      I want to live, I want to live well. I accept the fact that because I do what I do there are those who will jump at the chance to make fun of my failings.

      I started this whole thing towards a goal and I am not there yet. This, and the fact I am back in the gym and even mistakenly did 5 reps of DL on Sunday at 295 when I thought it was 255, is all moving me in the right direction.

      Will the pointing, laughing crowd have any change of heart if I do?

      I hope not. Because I won’t.

      • Cow on November 15, 2012 at 20:33

        Jesus God, Richard, you gonna make Cow cry with you triumphant tale of how you broken man and gentle potato heal you. I think James Spader play you in Lifetime movie.

      • Richard Nikoley on November 15, 2012 at 21:51

        “I think James Spader play you in Lifetime movie.”

        Spader is actually in my top 5 of favorite actors. I miss Boston Legal.

      • aminoKing on November 15, 2012 at 23:08

        And who will play cow in this lifetime movie you speak of Cow? Rosanne Barr?

      • Jscott on November 16, 2012 at 18:35

        Character actress as I said. Nothing wrong with that. Your milkshake brings the boys to the yard.

      • Jscott on November 16, 2012 at 08:27

        Cow always plays cow. More of a cameo post-heifer.

      • Cow on November 16, 2012 at 08:49

        I happen to be emmy-award winning actor, JScott! You may remember me from such iconic role as “mutilated cow #2” on CSI: IOWA, Daisy yogurt commercial, and my cult hit show “Ima Cow”. I, of course, to play starring role in Lifetime movie of Richard rebirth. I to play potato.

      • aminoKing on November 16, 2012 at 17:46

        Hey Cow, what other blogs (pastures) do you graze on? I’d very much like to smell the fresh cow pats you leave behind on those blogs too. You patties tend have a nice earthy smell to them that I like.

      • aminoKing on November 16, 2012 at 18:50

        “Your milkshake brings the boys to the yard”

        Too funny! Lol!

      • Jscott on November 17, 2012 at 16:28

        To die or be sexed. That is the question.

      • Cow on November 17, 2012 at 08:34

        Yes, I no live in pasture anymore. I very, very rich and famous now and lives in fancy Bevery Hills loft. I would invites you over for bourbons, drug and high-price hooker, but security no like when I let riff raffs into building.

        My show at

      • marie on November 17, 2012 at 09:58

        Cow, there you are! I had lost your spot. Why you no answer me a few posts ago? And me your first acolyte when you become Overlord…. You must takes better care of acolytes, there won’t be many human left by then, remember? :)

      • Cow on November 17, 2012 at 10:48

        Well, my spot is no easy to find, is why I has to pony up for higher price hookers. You know you has special place in Cow heart, Marie. …Who is you again? I no saw you question, what was question.

      • marie on November 17, 2012 at 11:05

        lol – I love you too Cow. Question was where is your spot. Maybe cut down Hollywood drugs and start coconut oil for memory, yes? :)

      • Cow on November 17, 2012 at 13:52

        Like most human female, you make very little senses, you sexy numbskull! Listen, I no think is good to blather all over Richard poignant potato blog. You can asks me question at link I provide, okay?

      • marie on November 17, 2012 at 14:00


      • Jscott on November 16, 2012 at 08:26


        Have you spoken or looked at any of Kelly Starrett’s stuff? His videos helped me immensely with several issues that were labeled as “learn how to live with the pain” from other docs. I believe he is in SanFran.

      • Richard Nikoley on November 16, 2012 at 08:36


        No, but John Sarno’s books helped a lot. There’s a couple of posts on that.

      • Jscott on November 16, 2012 at 09:08

        Those posts reminded me of this video which makes for a quick description of what chronic pain is: (It is one of those draw picture narration thingies-5 min)

      • Richard Nikoley on November 16, 2012 at 10:10

        Yea, I found that the most effective thing was to go the mirror, look at myself and either laf at myself, or tell myself to fuck off.

      • Rick on November 16, 2012 at 09:10

        Richard, I’d sure like to talk to you about that shoulder issue. I know you’ve put in the effort to find the answer but i have a very strong feeling i know what it is.

      • Richard Nikoley on November 16, 2012 at 10:12


        Thanks. The email is on the About page of the blog. Email and we can get in touch. While it seems now to be well under control I welcome all insights into keeping it that way.

      • MC on November 16, 2012 at 18:21

        Injuries like that are why I’m definitely looking into Bill DeSimone’s work. My father actually was working his way into becoming a great Kabaddi player. A sport that’s pretty popular in India. One day, he proved he could lift a lot of weight over a long distance over a bet. He won the bet, but lost his back.

        His career ended, and lots of alcohol and shattered dreams later, he’s only a shell of his former self.

        Not you though. You’re doing just fine from the sounds of it.

      • Diana on December 3, 2012 at 06:56

        might be Thoracic Outlet Syndrome- my husband suffered with it from doing repetitive overhead work, as long as he doesn’t do much with his arms above his head he can stay relatively pain free.

  15. Rocco Privetera on November 15, 2012 at 18:19

    I read the some of the comments above but I am a little confused. Is this kind of diet *not* recommended for someone who is moderately to severely (short of morbidly) overweight? Is this only a “last 15 pounds” sort of thing?

    It’s hard to tell how insulin sensitive-broken I am. On the one hand, overweight (close to 40% fat at 290 lbs), with fatty liver (but the docs say its not bad); on the other hand, I ‘ve been eating low carb for most of meals so most of the time I’m not craving carbs anymore. My big problems are late night and too much binging and poor food choices.

    Still, it does sound like a fun experiment. I know for a while a few years ago a did a super-lean meat and veggies, no fat, only diet, and was losing weight rapidly but a snarly, raging mess with messed up brain chemistry and starving all the time.

    • Richard Nikoley on November 15, 2012 at 20:07

      Hmm, Rocco. You know what, I can’t see that a few days would hurt no matter what. Then, one day at a time.

  16. sheryl on November 15, 2012 at 18:50

    OK do not kid me here< I am ready to try it, I weigh 224 lbs, I am 5 Ft tall, and a little desperate, I am 50yrs old and female having a heck of a time losing ,if I could loose 30lbs quickly and then go back on paloe, does that sound healthy?

    Would I need supplements like amino acids?

    Please help !!!!

    • Richard Nikoley on November 15, 2012 at 21:02

      Hi sheryl.

      Don’t know if you’ve read here before. Please check the two previous posts I linked at the beginning. The forst one deals in some part on nutrition and the supps I take.

      “Would I need supplements like amino acids?”

      I do, but not a lot. I take some branch chain amino acids (BCAAs) and I use a desiccated beef liver supplement. But that question means you’re thinking. Fabulous.

      You know what? Give it a try. A few days, a week, isn’t going to hurt. Hell, fasting for that long isn’t going to hurt. Go a while, see how it goes, take it a day at a time, but with a sense of resolve if it’s going mostly well.

      I hesitate to express too much exuberance because being the guy here that posted this, it easily sounds cheap, obvious, self serving. But I’m motivated to be posting pics in a month or two.

  17. Rhys Morgan on November 15, 2012 at 19:18

    I have no problem eating 2-3k calories of potatoes per day. So this hack isn’t really working by satiety or calorie restriction for me. It’s more of that cute trick you mentioned since I also fast 16-20 hours Leangains style.

    • Richard Nikoley on November 15, 2012 at 21:10

      “I have no problem eating 2-3k calories of potatoes per day.”

      Wow. I have a tough time with 1200-1500. I got up hungry this morning after those hash browns last night, intending to pound it until noon or so. Had a cup of coffee and haven’t been hungry much since. It’s 9:12 pm. Obviously, I just went with a full blown fast spontaneously. It has been a very long time that it was this easy.

      I work out tomorrow in advance of getting out of Dodge Saturday morning for about a week. So that will be a severely fasted workout and then I will down a half gallon of milk and proceed to pig out on whatever I want for a day.

      • golooraam on November 16, 2012 at 09:26

        I agree Richard – according to some online calorie calculators – 1lb of russet potatoes with no oil is less than 400 calories, a single meal of 2 lbs of taters with no fat and just salt is a lot of food! and that’s coming from a big eater

    • Jscott on November 16, 2012 at 18:37

      I have no problem eating 2-3k calories of potatoes per day. So this hack isn’t really working by satiety or calorie restriction for me. It’s more of that cute trick you mentioned since I also fast 16-20 hours Leangains style.

      Bullshit. Do that for 1o days straight with no fat or anything else besides salt/pepper/dried herbs/butter. You be trollin yo.

  18. Lazlo Toth on November 15, 2012 at 20:02

    [oh boy, another stupid troll, deleted. -RN]

    • aminoKing on November 15, 2012 at 23:10

      C’mon Rich, trolls can be fun to play with too…

      • Richard Nikoley on November 16, 2012 at 05:00

        Yea, but it has become tedious, and it diminishes the signal/noise ratio.

  19. Jasen on November 15, 2012 at 22:49

    My wife shreds organic potatoes and then fries them in bacon grease. Add 2 farm fresh eggs and a few strips of bacon and Ahhh!

  20. Buy wartrol on November 15, 2012 at 22:51

    It was once thought that the key to weight loss was eliminating all high-carbohydrate foods, including pasta, rice and potatoes.

    • Rick on November 16, 2012 at 00:45

      Some of us still think that.

    • aminoKing on November 16, 2012 at 02:26

      Buy Wartol, you should be over at BTW, I’ve always wondered why Ricky Martin or his record label didn’t get that domain name shut down…

  21. Ben on November 15, 2012 at 23:25

    I demand homemade ketchup recipes!

    • Richard Nikoley on November 16, 2012 at 05:02

      The Cooking Caveman, Jeff Nimoy has a ketchup recipe. Don’t have a link handy but Im sure it’s easy to find.

  22. aminoKing on November 15, 2012 at 23:41

    Man-o-man, that boingboing crowd are a tough audience. Is it usual for them to flame the bee-jezus out of a post in the comment section?

  23. Ari on November 16, 2012 at 00:19

    Any thoughts as to whether the effects would be similar if you ate sweet potatoes?

    • Richard Nikoley on November 16, 2012 at 05:05

      Ari, no doubt. I have a yellow sweet now and then (I don’t like the orange ones), but I like white potatoes best and from what I gather they have better amino than sweets.

  24. Rick on November 16, 2012 at 00:44

    I will definitely check in to see how this goes for you. On the surface it seems dangerous, but I’m open minded about nutrition. Why dangerous? Because, if the theory proposed in the link is correct, you are keeping yourself in a constant hyperglycemic state and merely stopping your body, by restricting fat, from producing insulin to lower the blood sugar. That is what causes neuropathy over the long term in diabetics. You provide anecdotal evidence that isn’t the case since you say you’re not thirsty and I presume you’d mention blurry vision, but if the link is correct, that must be what is going on. Perhaps you would consider reading a list of symptoms of hyperglycemia and noting in your followup which, if any, you experience? I can only presume your blood sugar goes down as your stored glycogen is depleted and then restored from the sugar in your bloodstream. I really wish you were charting your blood sugar level with a glucometer for even more evidence about what is actually going on in your body. Perhaps this is just a controlled starvation. I am very curious what the result will be and do wish you the best.

    • Richard Nikoley on November 16, 2012 at 04:58

      Thanks Wooo. Finally I get to agree with you.

      Incidentally, in the quotidian, I was pretty LC overall. It’s just that whenI post pics its typically of one of my more fancy dishes and those usually have some cards. I don’t usually post pictures of all the times when it’s just an omelet, just a chunk of meat, or whatever.

    • Dave Mc on November 16, 2012 at 10:27

      I am T2D on Metformin, and was worried about this very thing. I have pretty good control post-meals w/low carb, but morning levels have always been a problem, consistently in the pre-diabetic/diabetic range (120-130).

      Over at Ray Cronise’s blog, Ray said he had T2D that experienced lowered fasting BG after 3 or 4 days. I decided to give it a try.

      While my post meal spikes have increased (especially when I eat a big helping of spuds), I woke up this morning (day 4 of spud diet), with a level of 104 and down 4 pounds on the scale. Ray has hinted that he has some ideas on the science behind it, but isn’t quite ready to put it out there.

      Like Richard said, a couple of days can’t hurt. Day be day after that…

      So far, so good.

      PS: I don’t know if that is record time for getting banned at boingboing, Richard, but well done!

      • Dave Mc on November 17, 2012 at 17:50

        Thanks, Woo, I appreciate the concern.

        I am careful with my blood sugar, and have pretty good control. My spikes on potatoes are still lower than what they used to be, and I am getting stable low sugars between meals (though the spikes last a little longer than my other meals).

        I track regularly and will bail if things do not stay good/improve.


  25. […] The Hash Browns Potato Diet for Rapid Weight and Fat Loss | Free The Animal […]

  26. NiceOneRichard on November 16, 2012 at 03:24

    “no more than 1 tsp of fat per potato”

    Bravo on the renewed weight loss, from your friendly neighborhood troll.

    Can the guy who told you repeatedly to drop the fat and up the vegetables, and whom you repeatedly deleted, disparaged, insulted, and called a vegan nazi and a coward for this reason, get some credit now?

    • Richard Nikoley on November 16, 2012 at 04:51

      This is a hack. By no means a long term deal. I’ve never disputed that a vegan diet results in weight loss. Don’t forget I lost 60 pounds with copious meat and fat.

      • NiceOneRichard on November 16, 2012 at 05:18

        I appreciate your reply. We already argued last time that any obese person who ditches the pizza and coke can lose 60 pounds. You can do that eating meat and fat or eating only vegetables or any combination of the two. It’s what you TOOK OUT that mattered then.

        To reach real leanness, it’s going to take eating less fat and creating satiety with high volume plant foods. Read it and weep, Faileo Dieters.

        I do think you can do this high potato diet long term if you ADD SOME VARIETY by eating fruits and other vegetables.

      • NiceOneRichard on November 16, 2012 at 05:32

        Actually let me put it more succinctly: The Insulin Hypothesis of Obesity is a crock of shit.

        Take out the fat within the context of a whole foods diet and bodyfat will go down. Ask any Asian on their ancestral diet.

      • Joshua on November 16, 2012 at 06:10

        The Asian ancestral diet IS low carb compared to the SAD on an absolute basis.

        It’s also what many Asians stop eating as soon as they can afford to.

        I’m not an adherent to the cult of paleo, but where do you get the idea that they avoid high volume plant foods? I know Taubes does & Richard may, but paleo in general love the plants.

      • NiceOneRichard on November 16, 2012 at 06:26

        Getting 80-90% of your daily calories from carbs is not low carb, no matter where you’re eating it. So your comparison doesn’t make much sense. My point is that the SAD is not a whole foods diet, so you can pack a lot more calories into your stomach per meal (especially as dietary fat) than you can on a plant based whole foods diet.

        I agree with you that “real” paleo would be full of high volume plant foods, since we originated in Africa (NOT in the Arctic Circle, as some would like to believe). But remember that Taubes and Eades are not paleo, they are low carb. Their simplistic fringe thoughts on why humans are fat are just cargo-cult science, IMO.

        Richard I guess is paleo at base, but it seems his focus is sustainable good body comp first and foremost, which is why he uses plenty of modern techniques for his goal. I have no problem with that. I just get frustrated when I see a high-animal fat dogma that obviously is not working and no one here will call it out, for fear of being labelled a vegan nazi.

      • gallier2 on November 16, 2012 at 06:44

        You Sir, are a first order Idiot. Richard’s potato fast works exactly because of “The Insulin Hypothesis of Obesity”.

        Peter says:
        “How about scaling this up to a massive dose of potato induced insulin and limiting dietary fat? Severely limiting dietary fat. And never mind pussy footing around at 40g of mixed carbs and protein. There is a limit to how low FFAs can be driven, and it seems safe to assume that a baked potato or three might just inhibit lipolysis maximally and keep it that low for rather a long time. But if you deprive beta cells of free fatty acids you blunt their ability to secrete insulin. Very, very high carbohydrate diets really ought to be able to inhibit lipolysis to the point where the knock on effect is the inhibition of insulin secretion, provided you don’t supply exogenous fat.”

      • NiceOneRichard on November 16, 2012 at 06:52

        Says the fat guy who is obviously a First Order Faileo. LOL.

        Wow you are soooo smart. Have you lost any weight with all those brains?

        You will desperately cling to any possibility that your ridiculous insulin hypothesis could be right. You will change your tune as many times as necessary, add amendments, little “new” tidbits that could explain why you’re not wrong. You will never admit that it could simply be that sheer VOLUME fills you up and makes you eat less calories while providing high satiety to your brain.

        Take a jog gallier and get yer head together. Your shit obviously isn’t working.

      • gallier2 on November 16, 2012 at 06:57

        Oh the same (non)argument as Kurt Harris last time. Who said that my avatar is an actual picture of me?

      • NiceOneRichard on November 16, 2012 at 07:01

        Who would CHOOSE to be associated with a picture like that?? Obviously in your case you have no choice because that is indeed the face you wretch at each and every morning.

        And calling you fat IS INDEED an argument. Actually it’s proof, that your diet is a failure. Harris was right to call you out.

      • gallier2 on November 16, 2012 at 07:35

        It’s an ad hominem and a red herring therefore fallacious, and even if I was a failure of the diet, it wouldn’t change anything on Peter’s argument. Neither you nor KH know what my diet/weight looks like, so you’re definitevly talking out of your ass.
        Furtheremore, that picture is my avatar for a reason completely unrelated to nutrition/diet.

      • NiceOneRichard on November 16, 2012 at 07:47

        There you go again, resorting to the ol’ “ad hominem” defense. Predictable. No one can talk about the fact that you’re overweight then? No one can point to the obvious failure that your own recommendations have wrought on you personally? Shit, I guess I shouldn’t bring up Jimmy Moore or Loren Cordain either then.

        That’s funny, since if you had ripped abs I’m sure you’d be the first to point them out as proof of your stupid theory. I’m sure that would be in your avatar as well. Pity for you and your dead theory that you can’t do either.

        Peter’s “argument” is nothing more than the ravings of a guy who wants to pin any weight loss process at all on insulin. Like Taubes, he will dig for any rationalizations and jump through as many explanatory hoops as possible in order to convince you of his dogma, It’s All About Insulin and You Can Eat Anything You Want Without Gaining Weight As Long As You Don’t Raise It.

        Explain to me again why you’re fat on your diet, gallier?

      • gallier2 on November 16, 2012 at 08:15

        If you anything more than only muscle cells in your head you would understand that it is irrelevant to the truthiness of a theory if your abs are ribbed or mine are not. That doesn’t change the fact that your arguments are fallacious.
        Einstein didn’t need to travel at the speed of light to be right about relativity theory.

      • NiceOneRichard on November 16, 2012 at 08:24

        HAHA! “Truthiness”!!! You said it. That’s exactly what your theory relies on.

        AWESOME gallier. You are exactly the type of person who laps up Peter and Taubes’ theories just as soon as they can snip it with their sphincters. Which is, incidentally, why you’re still fat after all these years.

        And you still won’t answer the question. If your theory is right, why are you fat? Of course you’d love that to be “irrelevant”, but it’s not. And if you had abs, you’d sure as hell say they were relevant. That’s because you’re, well, not too bright. You let others like Taubes and Peter do the thinking for you.

        What you meant to say, but were way too stupid to, was “truthfulness”. Now unfortunately that is what your theory lacks.

      • Joshua on November 16, 2012 at 10:53

        “Getting 80-90% of your daily calories from carbs is not low carb, no matter where you’re eating it. So your comparison doesn’t make much sense. My point is that the SAD is not a whole foods diet, so you can pack a lot more calories into your stomach per meal (especially as dietary fat) than you can on a plant based whole foods diet.”

        I apologize for my lack of clarity. I’m not convinced that percentages/proportions are all that important. I was trying to get across that I think the traditional Asian diet features the consumption of fewer grams of carbohydrates than the SAD. I also should have mentioned that I think refined sugar is even more important of a contributor to obesity than “carbs”.

        I agree that whole foods are great and I try to eat as much as I can of vegetables (I’ve never cared for fruit), but I don’t like veggies enough to make them more than 1/2 of my calories.

      • Ed on November 16, 2012 at 11:24

        Peter and wooo explained why this works.

        BRW, Gallier is debating in his second language. You can’t do anything but call names… in your first language.

      • Richard Nikoley on November 16, 2012 at 14:52

        Excellent run-down, Wooo.

        And yes, at about 5%, potatoes are not protein rich. This is why, to guard lean mass loss, flabbiness and softness:

        1. I take BCAA every day, along with liver tabs. Not a huge amount of protein (about 25g, but very high quality targeted).

        2. I lift heavy, and I mean heavy.

        3. I refeed BIG in the 24 hours after the workout with an emphasis on milk (anabolic) and protein. I’ll probably do an extra 200g on those days via whey powder.

        Note that after a bulk that I did to the tune of 12 pounds over 3 weeks (weights and milk), the cutting phase could also be done like most body builders do it: lots and lots of dry, lean protein, low fat, low carb.

      • gallier2 on November 16, 2012 at 23:56

        Gallier2 is proof of nothing, for him to be proof of anything about low-carb, he would have to follow a low-carb diet in the first place. He never disclosed anywhere what his current diet is, what happened between his 10 year old microscopic avatar picture and now. There’s no data from which one could refute the role of insulin in fat accumulation.

        Sorry to talk in the third person of myself.

      • marie on November 17, 2012 at 00:37

        gallier2, ignore him mon ami. He’s a taunting fool in love with his smart-alec writing, there’s no substance in that kind of attack, so there is no argument to be made.

      • NiceOneRichard on November 17, 2012 at 04:58

        “I do shockingly little to stay this thin, other than make a small attempt not to eat excessively”

        Doesn’t this just say it all Woo? From your own website, we see you’re a depressive wreck with a history of eating disorders. Don’t you think you’re being just an eensy weensy disingenuous here?

        Sounds more like you’re trying to say you cut calories to me. Hence your weight has nothing to do with insulin or any other crackpot theory you may have in that ranting, wacko brain of yours.

        Spending all day on other people’s blogs calling them fools for not swallowing your bullshit theories and writing ten-paragraph manifestos on why you’re right and everyone else is wrong is, well, kind of pitiful.

        Usually I scroll over you like everyone else, with a little “oh dear” on my lips a I see how long you’ve taken to say absolutely nothing. But this time, you’re just too much of an arrogant idiot to go unanswered.

        You wanna stroke your ego by resting your entire internet existence (and incidentally, your health) on eating a diet espoused by tinfoil-hat wearing internet quacks with books to sell? Then by all means, push a high fat diet to your heart’s content. But don’t claim a victory for your idiotic and marginalized theories EVERY TIME A PERSON LOSES WEIGHT. It is altogether PATHETIC how you try to tie anything and everything at all to insulin.

        Because I guarantee that if Richard were not losing weight on this new high-carb, low-fat diet, you would just as easily claim victory saying it proves that carbs drive insulin drives fat. You and Peter are truly horrifying.

      • NiceOneRichard on November 17, 2012 at 05:03


        “It seems you think insulin and carbohydrate are the same thing”


        When did I use a human hormone and a food macronutrient interchangeably?

        Here’s my advice: Take the SSRI that your doctors prescribed. Try to calm your nerves and get a hold of yourself. Maybe eat something, since you are obviously an anorexic wreck.

        Then peruse the internet for some 2nd grade English reading comprehension classes. If you feel 2nd grade is too challenging, I’m sure there are English As A Second Language courses online as well.

      • NiceOneRichard on November 17, 2012 at 05:46

        Ed, Tú qué sabes de mi lengua materna? Si quieres lo podemos discutir en cualquier idioma que te convenga. Y por cierto, era Gallier quien me llamó “idiot” en primer lugar.

      • NiceOneRichard on November 17, 2012 at 05:49

        Uh Marie? Where is your substance? You’ve made zero arguments here about anything. If I want to call out a fat person espousing a theory that obviously doesn’t work on he himself, why is that taunting?

        Keep the blinders on, darling. This blog has gone low fat, high carb and not one of you Faileos will admit it.

      • Tatertot on November 17, 2012 at 16:26

        N.O.R. – You are lucky I’m just a simple potato farmer…I happen to like Woo and love reading her stuff. So, quit pickin’ on her or I will flame you like a grilled russett!

      • NiceOneRichard on November 18, 2012 at 02:53

        Tatertot. Gimme a break. Woo called me an idiot and was a condescending, arrogant twat in her very first comment to me. She got what she deserved.

        As for you, I think you can see I’m not afraid to get flamed. And I can certainly take on a “simple potato farmer”.

        I’m going to keep this up until you morons open your eyes: your beloved insulin hypothesis is the fabrication of people looking for a market niche in the weight loss sector and unquestioningly followed by Polish veterinarians who never show themselves and creepy anorexic freaks. Get a hold of yourselves, people.

      • NiceOneRichard on November 18, 2012 at 09:53

        As expected, the ol’ “your an anonymous troll” response when ya got no other comeback.

        I love it. Just makes you look more pathetic.

      • NiceOneRichard on November 18, 2012 at 09:58

        “BTW, anyone see the irony this guy is like PLASTERING this forum with vegan propaganda”

        Also not unexpected. Try to turn this into an ideological mission of mine when you have nothing else to say.

        Once again: reading comprehension Woo. Come on, you can do it! I’ll help you with the big words.

        Because if you read what I wrote to Richard before I was interrupted by your bipolar ramplings, you’d know that I never espoused veganism and always maintained that a small amount of meat was part of our evolutionary heritage.

        Don’t let your bipolar rage get the better of you next time. Try to slow down and ACTUALLY READ the comments BEFORE your try to “respond” to them. Because you’re, as usual, getting nowhere.

      • Richard Nikoley on November 18, 2012 at 15:31

        “I’m going to keep this up until you morons open your eyes: your beloved insulin hypothesis is the fabrication of people looking for a market niche in the weight loss sector and unquestioningly followed by Polish veterinarians who never show themselves and creepy anorexic freaks. Get a hold of yourselves, people.”

        No, actually you’re not. At this point you’ve become just a bullying antagonizer, essentially saying the same thing over and over. I don’t mind some back & forth flames now and then, but they need to end after a few sessions and not go on in perpetuity, ruining a pretty decent comment section.

      • NiceOneRichard on November 19, 2012 at 01:54

        “ruining a pretty decent comment section”

        That’s weird. So we weren’t having a civil conversation you and I, when Woo and Gallier showed up out of nowhere to call me an idiot, a troll, a sock puppet, etc.? The flames started there, Richard. You are being way too partisan here, and it shows.

        They got exactly as they gave.

      • Richard Nikoley on November 19, 2012 at 07:48

        It is the going on and on and on. Give a few shots, take a few, move on.

      • Richard Nikoley on November 16, 2012 at 07:56

        Ok, but don’t forget. See the first of the 2 links where I made up for the lack of nutrition with liver tablets. 10 little tablets, about 1.8 oz of liver equivalent, and I’m increasing the nutrition of several pounds of potatoes by magnitudes.

        Besides that, I love animal foods. Yes, this is going to work. When it does I will be very, very motivated to stay there forever, eating whatever. Plus, I’ll always know I have this in my toolbox, along with IF to nip any potential fat gain in the bud.

      • NiceOneRichard on November 16, 2012 at 08:08

        I totally agree with that plan. Animal foods can be a SUPPLEMENT, not a base, of a healthy diet. This is where the paleos have it wrong. They use the Eskimo and Maasai, two relatively small outlier populations, as the model for human diet.

        But let’s not forget we are nothing more than one branch of primates that happened to figure out fire and language. Our organs and physiological pathways were determined long before we started walking and talking. So just like primates, I consider animal foods something to eat only in a pinch (around 5% of diet, just like them). Not as a staple.

        FWIW, I think your new plan will work. You may also lose your taste for animal foods over time.

      • gallier2 on November 16, 2012 at 08:20

        They use the Eskimo and Maasai, two relatively small outlier populations, as the model for human diet.

        No they don’t! (that fallacy is called strawman btw).
        They invoke these examples to counter the vegan claim that without plants you’re gonna die.

      • NiceOneRichard on November 16, 2012 at 08:29

        Oh they don’t??? Are you really going to lie and say Peter never refers to Stefansson? Weston A. Price and Sally Fallon neither? I think even Richard would have to step in here and say that’s BS.

        Come on, I’ve seen you on Hyperlipid for years gallier and you’ve all been using the Eskimo and Maasai as your proof to stuff your face with sausages since about 2007. Gimme a break.

        I don’t know any vegans who claim you’re gonna die without plants. Let’s face it, you just hate vegans and are scared and defensive of anyone who challenges your (wrong) beliefs.

      • gallier2 on November 16, 2012 at 08:58

        They don’t claim it is the model for human diet.

      • NiceOneRichard on November 16, 2012 at 09:19

        They use those diets as a basis from which to extrapolate their theory about what all humans should be eating. What is that if not a model???

      • Joshua on November 16, 2012 at 10:59

        “But let’s not forget we are nothing more than one branch of primates that happened to figure out fire and language. Our organs and physiological pathways were determined long before we started walking and talking. So just like primates, I consider animal foods something to eat only in a pinch (around 5% of diet, just like them). Not as a staple.”

        You focus on what makes us similar to other primates, but not enough on what makes us different. I would argue that it is our switch to relying more on high-density animal sources for calories than on plants that allowed us to develop in the direction that we did – huge brains, etc.

        Again, I agree that high-quality plant sources of calories are great, but I would not like to eat them for 95% of my calories. 50% is about my max comfort level.

      • Richard Nikoley on November 16, 2012 at 15:01

        What kind of mayo do you use? When not on this potato experiment (I expect it to go 1-2 months, max) I could definitely go for lots of egg salad. I love the stuff so much, but I don’t want the n-6 load from soy oil. Trader Joe’s has an all-canola which is better, but I’d still rather have something more natural like MCT mayo or high oleic sunflower. I just don’t care much for making the stuff. I’m wondering, since all that egg yolk gets mixed in anyway how it might turn out if you just used MCT oil, OO, or HOS…. Might have to try. Alternatively, maybe adding some sour cream, creme fraiche or yogurt for that creaminess…

      • Tatertot on November 16, 2012 at 15:42

        Miss Woo – The potato diet will actually leave you in ketosis. One of the ladies on MDA proved it. It has to do with the calorie restricted nature of the diet. If you ate at or over your normal daily calorie intake, you’d of course be out of ketosis, but eating strictly potatoes and at a calorie deficit, without hunger, leaves you in ketosis most–if not all of– of the day.

        This potato diet seems to work immediately for everybody (metabolic disordered possibly excepted) irregardless of your starting point, SAD, ketogenic, LC, VLC, whatever. Your insulin surges, the glucose is quickly cleared, body uses ffa from adipocytes exclusively. Small intestine gut flora gets real happy, leptin sensitivity seems to follow.


      • tatertot on November 16, 2012 at 18:11

        Oh, you GOTTA do it! My life would be complete! Can you handle the taste of stevia? I use Stevia in the Raw (green packets), not bad.

        Correct me if I’m wrong on this, but as long as you are burning ffa for fuel, you will be in ketosis. Most people are in ketosis when they first get up in the morning because they have been burning fat as they slept. It’s the sheer volume of slowly digested carbs that keeps most of us out of ketosis through the day. Potatoes are different, quickly converted to glucose and absorbed by the cells that need it, hardly any gets to the liver.

        If you want to try the potato diet, for sheer morbid curiosity, buy 10 pounds of medium sized yukon golds. This will last you about a week. There should be about 20-25 potatoes in all. Peel and boil 5 of them right away, just until tender and not falling apart. Put them in the fridge for when you get munchies later.

        Take a couple more and peel, make hashbrowns or french fries like Richard showed us. Take a couple more and wrap in tinfoil and bake at 375 for about 90 minutes.

        Eat the hashbrowns/french fries with ketchup, salt, vinegar (if you like these things), I like to take the baked potatoes and cut them into thick slices, salt them and dip in ketchup and mustard.

        I’m a pretty big guy, but if I eat a cold potato for breakfast (or nothing), one warm baked potato for lunch, and 2-3 potatoes made into hashbrowns or sliced and fried, I am feeling stuffed all day. That’s like right around 1000 cals, doing that, I lose about 3/4 of a pound a day.

        I did the potato diet for 14 days and lost 10lbs. I figure it’s something I may resort to once a year to keep my weight in check. I am normally very weight stable, but you know events and life get in the way and you sometimes creep up. If I could keep my weight in a 5-10 pound band the rest of my life, I would be a happy camper.

        Anyway, it would be cool if you–of all people–tried this and wrote about it on your blog, I may even break down and get a Google account so I can comment on your Scribble Pad instead of being a creepy lurker.


      • Tioh on November 23, 2012 at 13:19

        Richard, you said it….use yogurt. Yogurt + Vinegar + Salt, mixed together = something very much like mayo. That’s what I use for mayo substitute/salad dressing.

      • Richard Nikoley on November 16, 2012 at 14:10

        I adore egg salad, especially with chopped onion, celery and dill pickle.

      • marie on November 16, 2012 at 21:21

        Wooo, try it! It really Would be a blast to see you post about it!
        If you’re afraid of glucose response, maybe track it? I have been monitoring since starting 3 days ago (technically 4 if you count the first was a Fast/liver day), though I knew I’ve a healthy glucose/insulin response and my liver’s healthy.
        However, at 120lbs, do you have much room to play with?. It sounds quite light for 5’5!

      • NiceOneRichard on November 17, 2012 at 05:54

        “However, at 120lbs, do you have much room to play with?. It sounds quite light for 5’5”

        Oh that’s right Marie. Because Woo is not telling the whole story: She is anorexic and obviously quite sick.

      • marie on November 17, 2012 at 06:40

        whereas you’re obviously quite sick even without being (supposedly) anorexic. You win!

      • Kinda Weird on November 17, 2012 at 06:46

        Woo, have you ever considered that you may still have an eating disorder??

        And putting more food in your stomach is exactly why the potato diet works. There are nerve endings in your stomach that signal satiety to the brain. Does EVERYTHING have to be about insulin? Come on.

      • NiceOneRichard on November 17, 2012 at 06:49

        LOL Marie. You eat high fat, low carb by buttering your steak. You listen to ranting lunatics who have the “real facts” even when they themselves are fat (like Jimmy and Cordain). But of course, if I refer in any way to this, it’s ME that’s sick. You need to get your head on straight.

      • marie on November 17, 2012 at 07:06

        Lolol NiceOne (not). Wrong on what I eat (and always have), but who cares. You assume about everyone and everything, even on first encounter like with gallier above. You just know it all already.
        So yeah, your head’s on straight, with blinders.
        Bye bye trollie, go back to the smart-ass boing set you’re used to.

      • NiceOneRichard on November 17, 2012 at 07:19

        Marie you’re really a fuckwit. My first “encounter” with Gallier was him showing up out of nowhere to tell me I’m a “first order idiot”. Otherwise I was having a perfectly civil discussion with Richard when he butted in to insult without pretext. Or were you not able to read that far up?

        Enjoy your buttered steak and your half-understood “truths” about what causes fat loss. And of course, enjoy staying fat.

      • Richie P on November 17, 2012 at 07:22

        “Marie you’re really a fuckwit”

        ROFL NiceOne! Anyone who reads that psycho-rexo Woo’s blog is definitely that.

      • gallier2 on November 17, 2012 at 08:03

        My first “encounter” with Gallier was him showing up out of nowhere to tell me I’m a “first order idiot”.

        Hey, the first ever statement with truth coming from you.
        But in anycase, bye bye troll (and his other sock puppets).

      • NiceOneRichard on November 18, 2012 at 11:28

        – “The relationship of bulimia and anorexia nervosa with bipolar disorder and its temperamental foundations.”

        That was the first page of Google, Woo. Maybe you should work on your binging and purging instead of spouting all this insulin crap to innocent readers trying to lose weight and be healthy. A guru you are not.

      • NiceOneRichard on November 18, 2012 at 02:39

        You whine “ad hominem” whenever anyone points out that you’re still fat on your brilliant diet. But of course it’s ok to call me a troll when I have legitimate questions about the success of your protocol, and when I point to evidence that says you are wrong.

        So I’ll just keep up the pressure:

        You obviously know all there is to know about weight loss, pal. How’s the weight loss going Gallier?

      • NiceOneRichard on November 18, 2012 at 10:09

        Yep you sure did Woo. THEN YOU THREW UP. Was this binge session why you said above that you want to lose weight again, even when you’re 5’5″ and 120 lbs?

        Translation: you are a paranoid bipolar wacko who thinks the whole world is wrong except her and her pet theories. You crave attention so badly, you will even mask your anorexia by saying you eat tons of meat and fat while keeping an extremely low BMI. Then you’ll come up with all kinds of convoluted and abstract reasons why this doesn’t work for anyone else.

        Is it that you’re afraid of letting your parents and friends know about your problem, so you have to hide behind this? Now you’re finally getting interesting, from a psychological standpoint anyway.

      • Jscott on November 18, 2012 at 14:35

        Easy to say shit when anonymous. Over.

      • marie on November 18, 2012 at 17:06

        Wooo, a clarification and a question :
        -I didn’t mean to imply your were underweight, that’s just a bully warping anything he can find in order to attack people who disagree with him. At 5’5 you of course are well within the healthy ‘normal’ range, as anyone with google can find. It’s just that this diet causes rapid weight loss, so I thought I’d point it out.
        I’m 145lbs at 5’6, also within that same healthy ‘normal’ range, but I’ve been trying this diet before I can recommend it to family who rely on me to check out the science and effectiveness behind these things.
        -I take several metrics and I have a question for you : you mentioned somewhere earlier that perhaps we don’t make enough amylase to handle the increased starch load – do you have any reference to get me started on looking into that?
        You see, the caloric deficit I’ve been getting from the enormous satiety of these potatoes is nowhere near enough to account for the weight loss I’m seeing (avg.0.6lb/day) and Peter’s low FFA hypothesis doesn’t hold much for me either because I’ve been cheating on the fat, to the tune of ~300-350C a day (which is about the usual for me).

      • NiceOneRichard on November 19, 2012 at 02:06


        Uh, easy to say meaningless one-liners when you haven’t read any of the context. I’ll even help you understand what that means: they started it.

      • Henna on January 11, 2013 at 02:29

        60 pounds with copious meat and fat? :O
        Please share the secret with me too. :/

      • Richard Nikoley on January 11, 2013 at 07:07

        “60 pounds with copious meat and fat?”

        It’s in the blog archives. Or, for an encapsulated version, the book on the right sidebar.

  27. Swanky on November 16, 2012 at 06:23

    I am afraid this means nothing. Any time you limit your intake, the amoun tof food you carry around in your intestines shrinks and you “lose weight.” I generally can expect to lose 4-5 pounds within a week any time I do this. ANd when I eat more, it comes back. It is not fat, but waste you are losing. Only AFTER that 5 pounds or so can you really say you have done something.

    • Richard Nikoley on November 16, 2012 at 08:05


      It’s true this initial 5 pounds, well, 6.5 as of this morning, doesn’t mean much. There was also a 3 pound loss over a week prior to starting this specific deal. I had put on 12 pounds on purpose over about three weeks through heavy lifting at the gym, lots of milk which is very anabolic combined with heavy lifting, and now I’m nearly back down there.

      But no matter. Having lost 60 pounds a few years back I’m well aware of what constitutes real sustained fat loss over time.

  28. Tatertot on November 16, 2012 at 08:21

    I, too, wondered about my blood sugar levels while doing all-potato after years of low carb.

    I bought a $20 glucose monitor and 50 strips.

    I checked my glucose every 15 minutes prior to and after eating 2 large potatoes, it makes a really cool graph!

    My readings were like this:

    90 (fasting), 80 (half-way through first potato), 116 (both potatoes in my stomach), 116, 181, 150, 120 (60 minutes after eating), 100, 80, 65, 75 (2 hours after eating), 85, 85, 85…

    Notice that half-way through the first potato, my blood sugar dropped 10 points, this is due to the amylase sensors telling the pancrease to begin dumping insulin. Also of note is the hypoglycemia seen at 1hr 45min. This shows that my insulin quickly cleared all the glucose from the two potatoes and overshot a little. I also think it’s interesting how my glucose level was lower 2 hours after eating than my FBG.

    Anyway, I lost 10 pounds in 2 weeks of the potato diet and have kept it off after resumption of normal LC paleo for over a month now.

    • Tatertot on November 16, 2012 at 15:31

      No Ma’am, no diabetes. I think a prerequisite for the potato hack would be no glucose or liver problems. Thaks for the posts you did here, and sorry ’bout your cat.

  29. Kevin Greer on November 16, 2012 at 08:24

    Did you mean to say that potatoes are *high* glycemic load?

    • Richard Nikoley on November 16, 2012 at 08:32


      Potatoes are one of those foods that high GI, but very low GL. In other words, index does not account for glucose absorption over time, just the raw amount of glucose per some variable like weight or calories, I suppose. Load accounts for how quickly or slowly it gets into your bloodstream.

  30. otter brightwater on November 16, 2012 at 09:41

    By far the best thing to cook with potatoes is a Spanish delicacy called tortillas de potatas (sp?) which is like an egg potato and onion omelette! But here’s the problem with the whole potato diet. Potatoes when baked or heated over 160 degrees turn into a very cancerous poison called acrylamide. This can build up over a long period of spud binging and does cause cancer. This info is a bit new, but not so new that it doesn’t appear as a caution on your comments till now – way at the bottom. I can’t believe no one has mentioned this and think everyone should look it up and do their own research into the dangers of heating spuds.

    • VW on November 16, 2012 at 10:03

      Don’t you have to have tons and tons of acrylamide before there’s a danger…… like 500X what humans typically intake? I’m not discounting what you’re saying, but just seeking to clarify whether it takes long-term, off-the-charts levels of exposure for it to be a problem.

    • Richard Nikoley on November 16, 2012 at 10:30


      Yes, I have Basque relatives who do those tortillas. I’ve made them myself a few times way back, so perhaps I ought to do it again and blog it. They served them up for breakfast with a green leafy salad tossed in an OO vinaigrette. Delightful.

    • Bay Area Sparky on November 16, 2012 at 12:11

      “Potatoes when baked or heated over 160 degrees turn into a very cancerous poison called acrylamide. This can build up over a long period of spud binging and does cause cancer. This info is a bit new, but not so new that it doesn’t appear as a caution on your comments till now – way at the bottom. I can’t believe no one has mentioned this and think everyone should look it up and do their own research into the dangers of heating spuds.”

      Thank you for bringing this up. Richard actually mentioned these toxins to me some years ago when discussing potatoes.

      I was wondering when this subject would arise.

      I thought I heard that when cooked to “high” temperatures that these toxins are removed or “disarmed.”

      Anyone have any info on this?

      • Richard Nikoley on November 16, 2012 at 13:24

        From what I gather, acrylamide is water soluble and so:

        1. soaking sliced potatoes in water reduces it by 50%

        2. a 30-second rinse reduces 20%

        3. a 30-second microwave before otherwise cooking reduces by 60%.

        The highest levels are found in commercial potato chips, but still at levels 500 times what’s required for toxicity.

        Also, boiled potatoes where the water is drained don’t have measurable levels and finally, the cooking temperature required to form the toxin is 248F according to what I found.

      • marie on November 16, 2012 at 21:00

        Ah ancient wisdom triumphs again! The Greeks (of course…:). In a typical greek kitchen, you drop your potato slices in a water bowl as you’re cutting them, then rinse while draining to remove ‘the white water’.
        Many then partly boil them (well, today they often microwave), then drain and ‘saute’ in olive oil. These are greek “fried” potatoes.
        You can’t easily deep fry in olive oil, it smokes quickly and turns disgusting and even if you catch it in time, they are heavy/very greasy.
        You do the water bowl/drain/rinse for any cut potatoes or even peeled whole potatoes, for example before putting in oven to make lemon-butter potatoes.

      • Richard Nikoley on November 16, 2012 at 21:37

        Or German style. You peel, boil whole, but not too much, let cool, slice, rinse, then fry up in bacon drippings, lard, whatever. Oh, and with onion.

      • marie on November 16, 2012 at 21:54


      • Paleophil on November 19, 2012 at 15:22

        “Richard Nikoley // Nov 16, 2012 at 13:24

        From what I gather, acrylamide is water soluble and so:

        1. soaking sliced potatoes in water reduces it by 50%”

        Yet another potential reason to eat potatoes boiled, either on their own or in a stew or soup.

  31. VW on November 16, 2012 at 09:58

    I’m sure as heck paying attention to how this hack works out. This is very interesting stuff. Thanks for undertaking it and bringing us in on it.

    By the way, are you now banned from that OingoBoingo site? I read the comments and got a kick out them. Good stuff!

    • Richard Nikoley on November 16, 2012 at 10:27

      Yea, VW, I got banned from a comment thread in a post that’s about me. That’s got to be a first. While I regret it and accept I went a bit to far, the suffering fools thing just got the best of me.

      But the irony of the whole deal is pretty priceless.

      • marie on November 17, 2012 at 02:15

        How did you ever engage them at all Richard? They were tripping over themselves to pat each other on the back for what were highschool wise-ass remarks.

      • Richard Nikoley on November 17, 2012 at 06:03

        Ha, it’s almost like I’ve done that sort of thing before. That sorta thing is how I cut my teeth on the Internet, way back. Actually, it’s for the best I got banned, otherwise I’d probably still be there and the thread would be hundreds of comments adding up to nothing by now.

  32. Ed on November 16, 2012 at 10:30

    I’m giving this a whirl. And “tater tot’s” recommendation for malt vinegar plus salt makes a plain baked potato absolutely delicious, with zero fat.

    I also have to say that it’s absolutely bizarre how satiating one plain potato is. I’m having no difficulty imagining how three baked potatoes could do me for a full day. And what is that, 400 calories?

    My concern is that I don’t know if I am one of the people whose blood sugar spikes like crazy. But I have a meter, and I’ll dig it out.

  33. otter brightwater on November 16, 2012 at 13:28

    And that’s a resounding “no” to Bay Area Sparky. It is precisely the heating of the potatoes that create acrylamide. More studies need to be done on soaking them 20-30 minutes before cooking, but when you see that yummy golden brown tinge to them in the pan -BANG! -that’s the acrylamide. These starchy little tubers came in hundreds of varieties , many of them carefully hybridized from the terraces of Machu Pichu. They are full of a wide array of nutrients and are too important to give up over this, but revolutionary cooking techniques for preparing the honorable, but highly toxic cancer spud in a healthy way. (From that windbag Mercola…)

    WARNING: Some Potato Chips Contain Acrylamide in Levels 900 Times Over the Legal Limit

    Acrylamide forms from a reaction between sugars and an amino acid (asparagine) during high-temperature cooking. While many foods – from coffee and breakfast cereal to bread – contain it, the highest levels have been detected in starchy plant-based foods, particularly French fries and potato chips. The federal limit for acrylamide in drinking water is 0.5 parts per billion, or about 0.12 micrograms in an eight-ounce glass of water.

    However, a six-ounce serving of French fries can contain 60 micrograms of acrylamide, or about 500 times over the allowable limit.

    Similarly, potato chips are notoriously high in this dangerous chemical. So high, in fact, that in 2005 the state of California actually sued potato chip makers for failing to warn California consumers about the health risks of acrylamide in their products. A settlement was reached in 2008 when Frito-Lay and several other potato chip makers agreed to reduce the acrylamide levels in their chips to 275 parts per billion (ppb) by 2011, which is low enough to avoid needing a cancer warning label.iii

    A 2005 report issued by the California-based Environmental Law Foundation (ELF) also revealed the risks of eating potato chips, as all potato chip products tested exceeded the legal limit of acrylamide by a minimum of 39 times, and as much as 910 times!iv And baked chips, which are often regarded as healthier, may contain more than three times the level of acrylamide as regular chips, according to U.S. Food and Drug Administration Data (FDA).v

    You’re probably already aware that French fries and potato chips are not health foods, but remember that acrylamide is formed not only when foods are fried, but also when they are baked. According to the FDA’s data, Ore Ida Golden Fries contained 107 ppb of acrylamide in the regular fried version and a far higher 1,098 when baked – so you can’t assume that a food is low in acrylamide as long as it isn’t fried or charred to a crisp.

    Exposure to Acrylamide Increases Cancer Risk

    Animal studies have shown that exposure to acrylamide increases the risk of several types of cancer,vi and the International Agency for Research on Cancer considers acrylamide a “probable human carcinogen.” A link has also been found between acrylamide-hemoglobin levels and estrogen receptor positive breast cancer,vii and increased risks of postmenopausal endometrial and ovarian cancer with increasing dietary acrylamide intake.viii

    Acrylamide has also been linked to nerve damage and other neurotoxic effects, including neurological problems in workers handling the substance. While the EPA regulates acrylamide in drinking water and the FDA regulates the amount of acrylamide residue in materials that may come in contact with food, they do not currently have any guidelines limiting the chemical in food itself.

    • Richard Nikoley on November 16, 2012 at 13:38


      I assume this data is for russet potatoes. Any difference by variety, like reds, fingerlings, yukon golds, etc? How about sweet potatoes?

      …At any rate, I consider this to be a short-term body hack, nothing more. Also, people tend to assume I eat a lot more potato normally than I actually do. This is because the fancier meals and meals for guests often have potatoes, and it’s the fancier meals I more commonly photograph and post. In actuality, in normal circumstances I often go day, even weeks without any potato at all.

  34. rob on November 16, 2012 at 13:30

    Recipe for Liver Stuffing

    Maybe you can use fat bread instead of regular

  35. Robert on November 16, 2012 at 19:06

    Richard, I wish I could do this. A few months ago I added potatoes to my diet after reading some of your posts here. About one or two baked potatoes a day with some calorie-free, carb-free ketchup. They tasted good and I did lose weight easily and quickly. However a blood test soon after showed my cholesterol had spiked. Is this normal with taters? I’m really disappointed that happened.

    • Richard Nikoley on November 16, 2012 at 19:25


      For people eating real foods (not crap in a bag, box, can, freezer section), and provided they don’t have familial cholesterolemia, I have sworn off any sort of consideration of cholesterol numbers, myself included. I just think its a fool’s errand that leads nowhere except to be constantly hand wringing and second guessing yourself.

      What’s the alternative? What’s the real differences between a total of 200 or 250? I don’t think anyone has a fuckimg clue.

      I don’t test blod sugar, I’ll get a fasting BG at a yearly or 5 years physical and get a lipid pannel and beyond that, no way I’m becoming a Jimmy Moore who must fill a trash can per week with used test strips of various sort.

      Live a life. You only have one and it’s not a dress rehersal.

      • Ben on November 18, 2012 at 01:07

        Plus it’s pointless anyway. Bad blood work? Well, eat healthy and exercise. Good blood work? Good, eat well and exercise….

  36. Jim on November 17, 2012 at 00:20

    If you had told me in 2009 that, in 2012, I would go to BB and see you advocating an all potato diet, and readers admonishing you about the down side of high GI carbs, and advising you to just eat whole foods, I would not have believed it.

    • Richard Nikoley on November 17, 2012 at 01:57

      The proof is in the pudding, Jim.

      • Jim on November 17, 2012 at 10:10

        Agreed! That’s why I like diets experiments aimed at weight loss. They are easy to quantify and compare. When you tweak a diet for “health,” on the other hand, the goal becomes ambiguous and difficult to quantify.

    • Richard Nikoley on November 17, 2012 at 10:36

      …Also, keep in mind I’m not advocating an all potato diet. I’m doing a short term hack and it includes some fat, supplemental beef liver daily (about 1.8 oz…10 Uniliver caps), BCAAs, one day of fasting and one day of a half gallon of milk post work out and ad libitum refeeding for 24 hours.

  37. Rhys Morgan on November 17, 2012 at 08:41

    Hey Richard, other than milk, what else are you eating on your refeed day? Are you going into it with typical low fat priorities for the enhanced anabolic response, or are you just eating anything and everything? Reason I ask is that my refeed day begins this afternoon after a heavy lifting session. Not sure how I’m gonna go about it.

    • Richard Nikoley on November 17, 2012 at 09:02


      Milk, a half gallon, and whatever else, probably some crap now and then. Zero concern about macros, fat, but with an emphasis on protein for that one day.

  38. rob on November 17, 2012 at 10:53

    I think there is some pretty solid evidence that nuking the potatoes reduces the risk posed by Acrylamide, I saw a peer-reviewed article on it in the Journal Of Scientific Facts That I Pulled Out Of My Ass, Spring 2011 edition.

  39. Bay Area Sparky on November 17, 2012 at 13:15

    From a common sense standpoint (and that’s largely what steers this ship) it seems that if soaking spuds in water and draining them reduces acrylamides, then boiling them and draining off the water would be one of the better ways to prepare them with regards to these toxins.

    Anyways, thanks Otter, Richard, and others for the good info.

  40. Aaron Ashmann (halotek) on November 18, 2012 at 00:44

    Richard, quick questions:

    Maybe I just missed it, but how many meals a day do you typically eat?

    Do you snack?

    Are you more likely to eat later in the day vs earlier?

    • Paul on November 18, 2012 at 11:44

      Aaron, any questions you could have on the potato fast have been answered over the past two months in this 900-post thread on MDA:

    • Richard Nikoley on November 18, 2012 at 14:59

      I typically eat two. Haven’t been snacking but may try the cold microwaved potato idea with salt & malt vinegar. I usually eat sometime in the 10am-1pm range, then dinner whenever, 7-8pm typically.

      • Bets on November 18, 2012 at 16:11

        I nuke a potato when I get hungry (typically every 4 hours or so) then eat it with salt, and sometimes a bit of malt vinegar. Four potatoes do me for a day, without a bit of feeling deprived. At 600 calories/day, weight loss is fast. I lost 2 lbs on the 1st day, but cheated on the 2nd so only lost a 1/2 lb. there.

        My tentative plan right now is to alternate between sequences of potato/no-fat weeks and high-good-fat/high nutrient/VLC weeks until I’m at my goal weight.

      • Richard Nikoley on November 18, 2012 at 16:27

        Ha, what a coincidence. I just nuked a potato (5 min in the nuker) then let it sit in the fridge for bout 30 minutes, peeled and sliced it (it was nicely warm, not hot or cold), liberal salts and sprinkles of malt vinegar I just picked up at the market this morning. Way fabulous.

        I came over to drop a comment about it and saw you’d posted one during the time I was eating.

      • Bets on November 18, 2012 at 16:53

        Ok, dumb question: I could swear that I don’t just feel satiated, I feel like my mood, energy & “enthusiasm” (if you will) is a little higher on an all-potato diet.

        Are you seeing anything like that?

      • Richard Nikoley on November 18, 2012 at 17:02

        Me yes, and it’s quite remarkable. I think my maintenance level is around 2,800 cal per day, so quite amazing I can be so alert and energetic on an average of like 1200-1500.

      • Bets on November 18, 2012 at 18:26

        Yep, energetic is the word. I feel like I want to go out for a run, which is not a common impulse with me.

        I also feel warm, like my metabolism’s revved up or something. Basically, I’m experiencing the opposite of what I might have expected on so few calories.

      • Mark on November 19, 2012 at 22:09

        Same. On my walk on Sunday I broke into a trot and then a couple of sprints. Had no intention of it at the start of the run. Quite amazing really, feeling so energetic on so (relatively) few calories.

        I think part of it is that potatoes are relatively nourishing (certainly not perfect but so much better nutrition overall than you often get in severely calorically restricted diets) nature of the ‘hack.’ Reminds me of Perfect Health Diet and their admonishment to make sure to be well nourished while in a calorie deficit.

      • Aaron Ashmann (halotek) on November 18, 2012 at 22:40

        Only reason why I ask is I always hear some people talk about breaking the fast from the night with a little bit of food to blunt the increase in cortisol from the overnight fasting. My body however almost always feels better when I stay away from any food, even if it’s just a bit of fruit. I probably just need to listen to my body more.

  41. Richard Nikoley on November 18, 2012 at 16:28

    Tonight I’m doing mashed potatoes, with a zero fat red wine & beef stock reduction for gravy.

  42. Galina L. on November 18, 2012 at 19:15

    I bet potatoes would be great with sauerkraut or any fermented veggie.

  43. […] few days back I did some hash browns using a sandwich griller (a George Foreman would work too). Pretty easy, but here's another method that in terms of getting […]

  44. Lark on November 20, 2012 at 13:49

    My intuition is telling me this might even be very good for T2s due to (off the top of my head) glucagon suppression. I don’t know the feedback mechanism for that, if it’s true though. But your experience tells me it could be.

  45. Dirker on November 27, 2012 at 10:48

    A potato-based diet has been shown to be extremely healthy. When rationing during WWII forced this sort of diet upon parts of Europe, it was observed that heart disease, diabetes & mortality rates went down. One article about it here:

    • Richard Nikoley on November 27, 2012 at 11:42

      OK, Dirker. Good and great.

      Now, how about differentiating potentially the best thing to eat in the face of war rationing with quotidian living.

      So, this is why I’m honest and McDougall is dishonest. He takes a very good hack and tries to apply it to everyone all the time, for ideological reasons. He’s a vegan, veg, whatever and EVERYTHING is through that lens. I’m a humble honest guy who simply thinks that humans ought to consume all real foods that suit them.

      Fuck McDougall. What a fucking wanker.

    • Richard Nikoley on November 27, 2012 at 12:27

      You know what, Dirker?

      My bad in that last response. having read many McDougall articles over the years on starch, I just assumed this was just more of same.

      It’s not.

      Had it open in a tab and started reading. I think this is going to have to warrant a discussion. And who better to do that than me.

      Thank you sir. Disregard my previous stupid comment.

  46. My weight saga. | Rehacking on December 5, 2012 at 16:26

    […] Hash brown diet from Free The Animal Chris Voigt the original potato diet ErikPosted in: French Fried Diet Cancel Reply […]

  47. Weekend Link Love - Edition 220 | Mark's Daily Apple on December 9, 2012 at 13:05

    […] been wondering about the latest fat-busting craze to sweep the Primal world, Richard Nikoley breaks down the basics of the potato diet hack in inimitable […]

  48. Scott Miller on December 9, 2012 at 14:59

    One of the best books I’ve read in years, 1493: Uncovering the New World Columbus Created

    It’s basically about how the world was globalized after Columbus connected EuroAsia with the Americas. One of the major globalized crops was potatoes, and this book has a substantial section showing how potatoes alone prevented the starvation of Ireland. The people lived off of potatoes for decades, until a killer potato disease appeared.

    People can live off of potatoes, BUT potatoes are pro-aging because the metabolic pathways involved with glucose metabolism produce more free radicals than when we metabolize fatty acids for fuel. Plus, using potatoes for fuel promotes inflammation and advanced glycation end-products.

    To maximize your longevity, potatoes are not a long-term solution.

    Here’s one of many studies showing that glucose, as a metabolic fuel source, ispro-aging, versus fatty acids:

    “Scientists at the Gladstone Institutes have identified a novel mechanism by which a type of low-carb, low-calorie diet — called a “ketogenic diet” — could delay the effects of aging. This fundamental discovery reveals how such a diet could slow the aging process and may one day allow scientists to better treat or prevent age-related diseases, including heart disease, Alzheimer’s disease and many forms of cancer.

    “In the latest issue of the journal Science, available online December 6, Dr. Verdin and his team examined the role of the compound β-hydroxybutyrate (βOHB), a so-called “ketone body” that is produced during a prolonged low-calorie or ketogenic diet…Oxidative stress occurs as cells use oxygen to produce energy, but this activity also releases other potentially toxic molecules, known as free radicals. As cells age, they become less effective in clearing these free radicals — leading to cell damage, oxidative stress and the effects of aging…However, Dr. Verdin and his team found that βOHB might actually help delay this process.”

    To be clear, I’m not recommending a ketogenic diet. But, this provides the most recent example that fatty acids create less metabolic damage than glucose. Higher glucose diets lead to increased inflammation, glycation, and increased metabolic waste and damage. A high fat diet reduces systemic aging by reducing inflammation and glycation, etc. A higher carb diet is a pro-cancer, pro-CVD, and pro-dementia diet (most dementia we see nowadays is diabetes of the brain).

    One researcher, for example, who specializes in systemic inflammation, recommends this diet:

    • Richard Nikoley on December 9, 2012 at 16:42


      Thanks, as always. From your very fist comment I saw on DeVany’s blog way back I have always paid close attention.

      OK, I’m assuming you still know that I’m looking at this as a short-term hack. I’ll eventually go back to a standard Paleo, maybe with as bit more starch.

      But here’s my specific question. Given that so many are finding they they are in caloric deficit—substantially, to the tune of several hundred or so kcals per day, do you that the autophagic effects of that might outweigh the downsides you cite?

      • Scott Miller on December 9, 2012 at 19:01

        I strongly suspect that your assumption is right. And especially for someone with 30+ pounds to lose. I think a bodyfat level around 12-14% for men over 50 is good, but should be the upper limit. So, getting to 14% or under via a potato hack diet is not such a terrible thing. Essentially potato whites are glucose and water, far far healthier, IMO, than a banana diet, which also includes fructose, a more damaging sugar in higher amounts.

        So, if you need to throw a wrench in the machine to get down to a goal weight, then switch to a diet better suited to long-term health, you’re probably doing the right thing.

        BTW, you know I’m a supplements guy, too (really, I’m an everything-that-works guy), and I take numerous supplements that reduce glycation damage (have been for 10+ years), and I think it’s one of the reasons I look 10 years younger than I am. Glycation is a leading cause of wrinkles, as well as stiffening of muscles, hardening (and dysfunction) of organs, arteries, and even of the brain (the organ that is exposed to the most glucose — which is why practically all forms of dementia are improved by bypassing the brain’s glucose metabolism and having it use it’s preferred fuel mixture, ~50% glucose and ~50% ketones). There’s now a preponderance of evidence showing profound improvement in Alzheimer’s disease when people consume ketones, for example:

        The reason ketogenic diets benefit practically all neurological conditions is because most are caused by glucose overload to begin with, and the brain’s cleaning mechanisms, such as lysosomes, have been overwhelmed or damaged by the extra free radical waste created by using glucose for energy.

      • Anna K. on December 10, 2012 at 07:13

        Scott, so what are you favorite anti-glycation supplements?


      • Scott Miller on December 10, 2012 at 15:56

        I found pyridoxamine here:

        This is actually a good price, and the correct amount for average weight males and females is 200mg daily (obese people can double and triple that dosage), so that’s one pill daily of this brand.

        No one else, like all the major online supplement sellers, are selling it. I’m guess they’ve all been told by the FDA to stop.

      • Scott Miller on December 10, 2012 at 17:52

        Galina, Metformin has been around since the 50’s an has been shown to be very safe. Safer than aspirin. (Metformin is derived from the plant, Galega officinalis, which was used to help diabetics going back 1000+ years.)

        I take Metformin for several reasons, key among them these two:

        It’s a potential calorie restriction mimetic:

        And there’s great evidence since the 90’s that it reduces glycation. Here’s a very recent study, one of dozens:

        You must work with a doctor to get a prescription for Metformin. I work with a longevity specialist here in Dallas, who prescribes it. BTW, I have about 9-10% bodyfat, so I’m no where close to being diabetic. I take Metformin for it’s potential longevity benefits (the two I mentioned), not to treat anything. I’m all about prevention.

      • Scott Miller on December 10, 2012 at 08:02

        Anna, to start with, I regularly use several spices that have been shown to reduce glycation:

        In particular, I use a lot of marjoram, which appears to be among the most potent:

        For supplements, my two-prong approach includes supplements that strongly control blood sugar, like green coffee extract and Pycnogenol (Pycnogenol works better–by over 100 times–than any current Big Pharma drug, and should be a mandatory co-treatment for all diabetics). You can easily look up studies for these two. For example:

        And then there are several supplements that directly reduce glycation damage:



        Fisentin (a polyphenol from strawberries):

        Metformin (a drug to control blood sugar but also known to have numerous other life-extending benefits, including the reduction of advanced glycation end-products):
        And I have this full article, which is detailed and compelling:

        Finally, I also take Alagebrium (aka ALT-711), a manmade molecule that could not get FDA approval because it’s role is primarily in prevention, versus treating a disease. It’s an extremely safe molecule, but unfortunately not available to the public. It’s the only currently known treatment that can UNDO certain types of advanced glycation end-products.

      • Richard Nikoley on December 10, 2012 at 08:14

        Just so you know, while my personal cost/benefit deal doesn’t having me hugely concerned with supplement targeting as Scott does (I’m a generalist guy: D, K2 (GP’s fermented CLO/BO combo–best one so far), Mag (Malate), Selenium, Zink, krill oil, desiccated liver, BCAAs) there is no one I know more knowledgeable than Scott.

        I’ve had the privilege of getting real and straight answers from him on anything supplement wise for a number of years now.

        I’m always really gratified when he pops up in comments now and then. It’s kinda like an affirmation that I’m not saying shit that’s too crazy.

      • marie on December 10, 2012 at 08:45

        Scott Miller, great info! It made me think that perhaps you might be able to help me with a question on antioxidants. Unlike antioxidants, glycation’s physiological effects are well documented.
        However, every time I see antioxidants touted in the news, any articles referenced seem to be studies measuring the levels of . . . . antioxidants or anti-oxidation activity in the body, not any studies of showing a health benefit (effects on blood vessels, brain or other organs, or joints or even some correlation to less cancer, or less arthritis or heart disease or…).
        Do you happen to know if such studies been done a long time ago and are just considered ‘well known’ by now, or have maybe come across any references? I’d appreciate any pointers.

      • Scott Miller on December 10, 2012 at 11:06

        Richard, I may not show up in comments too often, but I’ve read every post since you started talking about health. You’ve definitely been a source of good insights and references. And overall, I like your style.

      • Scott Miller on December 10, 2012 at 11:24

        Marie, I never ever use a supplement just because it’s a known antioxidant. I only use supplements that have benefits beyond the fact that it’s an antioxidant. Most plant based antioxidants have little to no significant benefit to humans, insofar as combating free radicals. Study after study has lead to this conclusion. There are perhaps a few supplements they may impart actual antioxidant benefits, such as vit C, gamma tocopheral, astaxanthin, and R-lipoic acid (never ever take alpha lipioc acid, only take the R form). I do take these, but like all other supplements I also take (60 pills daily) they ALL have other benefits outside of their potential to fight oxidized radicals.

        For example, I take green tea extract because one of its antioxidant molecules, epigallocatechin gallate, is well researched as a co-treatment for cancer, and for its expected preventative potential.

        Others I take, like resveratrol (also anti-cancer), pomegranate extract (increase nitric oxide, thus imparting significant arterial health), blueberry extract (specially for pterstilbene–a highly underrated pro-health molecule), and curcumin (anti-inflammatory) all have unique pro-health benefits.

        So, bottom-line, you can ignore things like acai, which have a high ORAC (antioxidant) rating, but have yet to be found to have a meaningful health benefit.

      • Richard Nikoley on December 10, 2012 at 11:24

        Thank you sir Scott.

      • Cow on December 10, 2012 at 14:20

        Mr. Scott, If one wish to add just one supplements for reduce glycation damage, which is best in you opinions? I already has low sugar diet.

      • Scott Miller on December 10, 2012 at 15:31

        Just one? It’s hard to pick just one, because they each block different types of glycation in different ways. Using just one is like using an unbrella that’s full of large holes. However, if forced to pick just one, I’d go with pyridoxamine, which is extremely safe, effective, and cheaper than many of the others. LEF has a good summary article on it, with a lot of references:

        Another comprehensive link:

        One more:

        Oh wow, I just saw that the FDA no longer allows pyridoxamine (a type of vitamin B6) to be sold to the public. Apparently a Big Pharma company wants to patent it and in using it as a drug for diabetics. I knew this was a possibility a few years ago, so I stocked up with enough for 10 years (it doesn’t go bad). Apparently, Big Pharma now blocks its sale to the public. Way to go our government!!!

      • Richard Nikoley on December 10, 2012 at 16:20

        ….I told you Scott knows fucking EVERYTHING about sups.

      • Galina L. on December 10, 2012 at 16:33

        Do you actually take a metformine? I know there some people who are not diabetics but have a hepatic IR and take it for a weight-loss. My un-educated guess – it may stimulate liver to be even more enthusiastic in people with physiological IR who are long-term on a very LC, as I am (mostly for therapeutic reasons). Are not there some side-effect related to metformine? I heard Jemmy Moore takes some herbal remedy to minimize hepatic glucose production while he is in a deep ketosis.

      • marie on December 10, 2012 at 16:58

        Thank you Scott. I suspected that the plant ‘antioxidant effect’ by itself is mostly hype, but very nice to know the qualifications/exceptions.

      • Cow on December 10, 2012 at 21:00

        Thank you Mr. Scott. Yes, you like the Supplement Whisperer!

        My blood sugar run pretty low, so lot of time is no good for me anything that ‘prevent diabetes’ because is usual mean it pushing blood sugars down and then I getting crashy. I could no take metformin.

        I look up strawberry one and see is claim to pass blood brain barrier and improve mental functions. I sure Richard would say, “But Cow, is no possible to improves you mental functions!” But my memory super bad.

      • Anna K. on February 2, 2013 at 16:16

        Scott, thank you again for your detailed reply. I was researching this for a while and I’m confused about Metformin vs Benfotiamine. They seem to be doing very similar things, so why take both? Benfotiamine seems more effective because it converts glucose into ribose, as opposed to lactic acid. In addition there has been b-12 deficiency observed by taking Metformin for a long time. I guess you also take b-12 to counteract that.

        Also, you take so many supplements, are there some that you can’t take at the same time? Are you concerned at all about them counteracting or canceling each other or just not even being digested?

        thank you very much.

  49. bunsofaluminum on December 9, 2012 at 18:36

    you make several comments about not wanting to eat nothing but potatoes, and potatoes being prettty unpalatable…but I guess beauty is in the eye of the beholder, because I could live off of nothing but potatoes, easy. I LOVE them love love LOVE them. Hashbrowns are a favorite (yummy with ketchup) as are mashed (plain, no butter or milk. Maybe some salt), baked (I had two baked russets today for dinner. Just grabbed them on my way to work, and ate them out of hand while on break at work. Nothing on them. Except their skins. slurp!)
    one of my favorite snacks, too. They have a lovely taste, IMO, and I could eat nothing but plain potatoes every day, no problem. Yum!

  50. Monday Training | Dansville Fitness Club on December 10, 2012 at 10:23

    […] The Hash Browns Potato Diet for Rapid Weight and Fat Loss […]

  51. greg white on December 12, 2012 at 05:14

    Very interesting post. Sounds good for getting through a plateau, my girlfrined will be verrrry pleased. I’m type 1 diabetic so wont (unfortunately) be trying it as potatos in general make my blood glucose go mental. Eating a baked potato has similar effect on my blood sugar as eating a filthy glazed dunkin donut, so i’d be interested to see what effect the humble potato has on the non-diabetics blood sugar, as in measuring it pre prandial then at regular post prandial intervals. I know in the post it says potatos have high gycemic index but low glycemic load but i find that it effects blood glucose pretty quickly but effect can vary depending on how you cook that spud. Baked being the worst. Crispy- skinned-fluffy-inside-baked-potato-blood-sugar-badness…….makes…….droool…

  52. Murray on December 13, 2012 at 12:56

    I take a few months off the internet, and one of the first things I find on my return is Richard (and tons of people at MDA) going on potato diets. My first response was a loud WHAT THE FUCK that got me a cold look from the wife.

    Of course after the shock wears off I’m going to do this for a week just for kicks. I’m kind of all or nothing too.

    I just wish I could fry these bad boys up in unlimited amounts of coconut oil. *sigh* Still, I’m game. What the hell.

    Good ol’ Richard, never one to shy away from the controversial. Hat tip from Canada.

  53. jo on January 4, 2013 at 03:31

    There’s actually a lot of sugar in the ketchup.

    • Richard Nikoley on January 5, 2013 at 11:03

      “There’s actually a lot of sugar in the ketchup.”

      There’s also a lot of sugar in a grain of sugar. In fact, it’s all sugar, 100%.

      Get it? Dose makes the poisson. Modest amounts of ketchup as a condiment will never hurt anyone. The Trader Joe’s organic has no HFCS and I believe less sugar by volume that the big brands. Or, anyone can make their own.

  54. […] think the potato thing has brought me to a […]

  55. Fat Loss free on February 9, 2013 at 14:40

    Thank you

  56. Vanessa Elizebeth on March 6, 2013 at 01:52

    Basically, shred the potato, add salt and pepper and place into a non-stick skillet which has been coated with cooking spray. Cook until golden on one side, then flip and cook until golden on the other side.

  57. Will Kriski on August 20, 2013 at 06:22

    I love potatoes. Check out The Starch Solution. I am 100% plant based no oil added now. Lost 10 lbs since July 1 eating a lot of potatoes. I mash them with no butter/milk and add a low fat mushroom gravy mix. I bake french fries and hashbrowns with some ketchup and/or gravy. You get really full on potatoes and it lasts for hours which is key, since you don’t need to snack all the time. Also I made an amazing potato soup when you blend them in a Vitamix they get so creamy – add some water and vegetable broth and a little garlic/onion powder. I also blended a potato and added to a potato chickpea cauliflower curry, without all the fat that indian food usually has.

  58. Auggiedoggy on August 28, 2013 at 15:26


    We definitely need to talk. I’m working on a low-fat, low-sodium, high potassium diet to lower my elevated blood pressure which has only recently been diagnosed. I’ve had a stressful year and a half which probably contributed to my increasing BP. I also need to keep my cholesterol in check as well. I’ve managed to do the latter via a plant-based diet with small amounts of fish and chicken along with low-fat dairy plus some plant sterol fortified fruit juices. I’ve increased my intake of potassium by adding bananas, spinach and other high potassium foods. I also happen to LOVE potatoes, perhaps due to my Irish ancestry ;o). Your examples of low-fat ways to prepare potatoes peeked my interest!

  59. Auggiedoggy on August 28, 2013 at 15:48

    Scott Miller said:

    “A higher carb diet is a pro-cancer, pro-CVD, and pro-dementia diet (most dementia we see nowadays is diabetes of the brain).”

    Scott, the diet of long-lived populations such as the Hunza and the Okinawans is high carb. Very high carb. Doesn’t this tend to destroy the idea that high carb diets are not conducive to living longer and contribute to dementia? The Okinawans traditional diet is heavily reliant on the sweet potato (70% of total calories).

    Any thoughts?


  60. Midgy on September 20, 2013 at 10:18

    Will Kriski – would you share your low fat mushroom gravy recipe please? much appreciated!! (I also just read The Starch Solution and was going to read it a second time)

  61. Potato Diet, Fall 2013 | Mark's Daily Apple Health and Fitness Forum page on October 23, 2013 at 15:32

    […] have tried them and succeeded. Some of the best recipes were done by Richard at FTA last year. Hashbrowns, Poutine, and Mashed for instance. Reply With […]

  62. Calories in a Potato on March 7, 2015 at 08:16

    Originally potatoes do not taste that much but adding herbs and any other ingredients would give you a good meal. As for weight loss diet sweet potatoes to be exact has only 12 calories none of them are fat 2 grams of protein and vitamin A which is a 100% more than your recommended daily intake. Vitamins c. B-6 and folate good for pregnant women. Not to mention its mineral content iron, phosphorous zinc, magnesium and calcium to lose weight is as easy as potato.

  63. kat on February 7, 2017 at 11:09

    does the blood group diet have any role in this?ive been eating potatoes for 3 days no weight loss I’m scared I might be gaining. no oil. I’m o positive. do better with low carb aparantly but I’m vegan now? just wondering? why is weightloss so hard??

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