The Potato Diet Day 10 Update: Weigh-In, Meals, Workouts, and Blood Glucose Measures

This post wasn’t expected (again). But I got some interesting feedback, so I’ll save my “Your Stupid Dog Brain” post for soon. Quick general recap of my process, thinking, methods so far:

  1. Can Eating Mashed Potatoes With Your Meals Cause You To Eat 30-40% Fewer Calories?
  2. Why Am I “Attacking” The Low-Carb and Paleo Diets?
  3. I’ve Dropped 13 Pounds In Four Days With No Hunger Or Cravings And I’m Going To Tell You Precisely How
  4. The Potato Diet Practicalities: Dropping Big Weight Fast With High Energy and Without Hunger

That last post is the one with the practical stuff, including an amazing low-calorie, low-fat & protein potato soup to up the palatability for those who can handle it and have solidly whipped and lashed their Stupid Dog [Brain]—or for between serious “hack” sessions, or just normal maintenance mode. Otherwise, No Soup For You!

That last post also contains a significant section on the 13-pound weight loss in the first four days, with an update for day seven—another 4 pounds for a total of 17 by last Sunday at the one-week point. Since then, every day except perhaps one (Sunday night; Oscars; Pizza…lots, about 2/3 of a large…zero heartburn; probably a first, since college days) has been a big caloric deficit of 1,000+ per day. The only other non-potato-oriented meal was Monday dinner (nothing but potatoes during the day):


Crispy Lemongrass Pork over Noodles & Bok Choy in a Sriracha Chicken Broth, Garnished with Scallions and Fresh Lime. 650 calories.

Yesterday was an ordinary potato day. Total of about six decent sized reds, and 2.5 ladles of my soup for dinner. I then proceeded to unexpectedly fast for long…18 hours in total, from dinner to what I ate earlier today. Hit the gym in the late morning, at about the 16-17 hours of the fast. Just a quick word on workouts. Being far beyond all the heavy stuff from the past, including Leangains, I’m very satisfied with Doug McGuff’s Big-5. Takes 15 minutes and currently, I’m doing it every three days, each exercise a single set: 25-30 rep range or 2-2.5 minutes time under load (TUL). I’ve progressed on every single exercise on each of the last four sessions since I started this potato thing, returning to the gym on the very same day. I intend to progress to a 15-20 rep range, 1-1.5 minutes TUL. And that’s it! Nothing more required or desired. Now & then I’ll toss in an additional exercise, such as the dip machine; or today, the peck deck. And I also play around with the Battle Ropes and a Medicine Ball in the yard, sometimes.

Weighed in. Ten (10) pound gain from 3 days ago, Sunday. Wow. Disappointing? No, of course not. I was wondering when that huge water dump was going to mess with me. Now it has. In what world is 7 pounds net loss in 10 days a failure of anything? If anything, it adds more credibility to the whole process in my view and reporting it is essential for trust. Remember, this is weight loss and if you are on a program that works, are very reasonably consistent with it, and then it looks like this (and if you look closely, there’s the potato soup recipe again).

IMG_0296 (1)

Let me briefly address the factors that may play a role in this temporary pendulum rebound.

  1. A couple of people suggested that the initial water whoosh might have something to do with the increased potassium from potatoes, shifting the potassium-sodium balance big time. I dismissed it on Occam’s Razor grounds, given the huge, glycogen-depleting caloric deficit. Now I’m not so sure, so this goes in the maybe category as a contributor (basically, too big of pendulum swing initially, so a rebound adjustment).
  2. I stopped all alcohol consumption four days before starting this intervention. However, I was a regular hard liquor drinker most days for years. So, the initial cold-turkey halt may have sent things into a frenzy for a while, and let’s remember that water is not only stored to retain glycogen. Our bodies are mostly water. Maybe another contributor. Incidentally, yesterday was two weeks, and I can count the alcohol craving events on one hand. A piece of cake. Just eat a potato. Craving for anything…Gone Girl.
  3. Lean gain, though of course, not huge in three lifting session over ten days. I’m not sure, and I’m not going to bother to look it up since this is another maybe contributor, but I seem to recall that after a long period of hiatus on the weights, it’s easier to get back some of the lean mass lost than it was to build initially. And here’s where I was build-wise after 20 weeks consulting with Martin Berkhan on Leangains. Plus, remember that even in extreme caloric deficit, the body still repairs itself, and that’s essentially what recovery from weightlifting is.
  4. About a week ago I decided to go big time on both probiotics and prebiotics at the same time. I did a course of Elixa, also three caps each of a couple of bottles of other brands I have laying around, plus two large cloves of fresh garlic sliced in half & swallowed, all chased with 4 TBS of my “Fart Powder” prebiotic mix. Needless to say, stool bulk has been off the charts, so not hard to conceive of that accounting for a few pounds. I’d put this in the probable category as a contributing factor.

But mostly, we’re talking about the body’s complex way of retaining and shedding water. In that respect, big swings over short periods of days are always mostly water related and “wash out” everything else, whatever the underlying cause(s) of the water shift. Also, another bottom line is that my mirror image is way better, and pants are significantly looser than 10, or even four days ago. The progress marches on and one thing to be sure of, given the caloric deficit, none of that gain is fat accumulation.

So now let’s move onto blood glucose. Yesterday morning, before even thinking about all of this because I had not weighed yet, I got out my OneTouch UltraMini to do a fasting measure. But after a dozen tries on the highest setting with that sissy-girl lance they include, the best I could get was a light pink “hematoma” the size of a . So I went to the Pharmacy and got a proper, man’s man lance; one that serves up a good and just sting, and renders enough blood for the wasting and spilling of blood, the ultimate envy of all real men…


Fasting Blood Glucose. 18-hr water fast, lifting at 16-17 hours into the fast.

When I was paleo Low Carb, fasting BG was never below 110, and after a long fast with a workout, 115-125 was typical. Not so much now, since I’ve also been taking my glucose metabolism to The Potato Gym for regular exercise. Then I ate, though scarfed is a better description. I made a batch of basic mashed potatoes: 2 pounds of peeled russets (I used the previously boiled and cooled, from the fridge), 2 TBS butter, 1 Cup of whole milk, salt & pepper.


2 Pounds of Mashed Potatoes With Sane Butter and Whole Milk. 1,130 Total Calories.

I ran the nutrition of the whole thing, including precisely measured butter and whole milk.



Is that a beautiful nutrition profile, or what? Some of just about everything, lots of a few. It’s only 1,130 total calories but look what it does for your nutritional intake for a day, at half or less of the average daily calories you need for maintenance. I ate exactly half of it, so 565 calories worth as a single and complete meal with water.


One Pound of Potatoes, Mashed with 1 TBS butter and 1/2 C Whole Milk. 565 Total Calories.

I scarfed that whole Close Encounter of a Third Kind in five minutes flat. Then I waited 30 minutes to check BG.


GOTCHA! Sorry Low-Carbers. I must, alas, disappoint.

IMG_0292 (1)

30-Minute BG After a 1 Pound Potto Meal


1-Hour BG After a 1 Pound Potato Meal.


1.5-Hour BG After a 1 Pound Potato Meal.

Not sure when it returned to under 100. I’m not a fanatical kook about this stuff and in fact, this is my first BG measure since pre-op, last May 2015. Almost a year. I didn’t die and looks as though while not yet pristine, is way better than LC days where an infrequent meal like that would render an acute BG spike of 220+ and would still be way high hours later. Looks like my BG metabolism requires still more trips to The Potato Gym for a little exercise. My primary interest is in seeing if it gets better and better while—owing to the hefty caloric deficit with little to no hunger the heavenly potato diet graces—I continue to shed liver and pancreas fat which is probably the real and fundamental cause of poor BG metabolism, even clinical diagnoses of diabetes.

Here was the dinner last evening, via, 6+ hours after the potato meal. 650 calories.


Fontina Cheese & Chopped Rosemary Stuffed Chicken Breast garnished with fresh lemon, fingerling potatoes tossed and roasted with fresh crushed garlic, whole rosemary, and olive oil and tossed hot with fresh spinach. 650 calories.

So, my total day of calories after a good 18-hr fast was 565 + 650 = 1,215, which is about 1,300 under my standard maintenance of about 2,500. And all with no hunger once I broke the fast. Tell me again how it’s possible those 300 grams of carbs for the day are going into fat cells via de novo lipogenesis—and believe me, lots of LCers have been telling me exactly that, a sign of how poorly informed they are by the gurus…or conveniently misinformed.

About 15 hours from the last bite of food from that dish, I for once had an “early” meal around 9:30 am. Not because I was particularly hungry, but because I want to set up a different test with that leftover pound of mashed potatoes.


Balanced Breakfast. BG was 147 at 70 minutes after finishing (got busy and forgot to test at 30 and 60 minutes.

Notice the tradeoff. Eggs being the constant, we have potatoes, a starchy carb in abundance on the plate (that’s one whole baking size russet from the fridge), combined with a sound and sensible reduction in bacon. It’s 1 1/2 slices of thick cut. If it were thin, I’d have done two slices. Now compare that with the average breakfast cafe where it’s even more rancid-franken-oil laden hash browns (more cross-section to soak up lots of more fat) and four slices of bacon, plus two slices of toast with butter or margarine for another 300 calories, minimum. And people are mystified why everyone is fat. In this case, I fried the bacon first at medium-low heat, then fried up both the potatoes and eggs in the ~1 tsp of bacon fat rendered. No other added fat.

And people are mystified that everyone is fat. It’s the carbs!!! A carb is a carb!!!

Yea, right.

Anyway, what I intend to do is when I get hungry this afternoon, I’m going to heat up the pound of mash and repeat the BG testing. We’ll see how it goes, a fasting test vs. a fed test.

Update: Well, At the taters around 15:00. 30 minutes after eating, BG was 123. Unfortunately, I got on a long business call and missed the other measures. So, next time.

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  1. Radford McAwesome on March 3, 2016 at 15:32

    RN, you’ve been checking out Humans are Not Broken. Good stuff on fatty pancreas and Newcastle Diet.

  2. […] Update: The Potato Diet Day 10 Update: Weigh-In, Meals, Workouts, and Blood Glucose Measures […]

  3. […] Update: The Potato Diet Day 10 Update: Weigh-In, Meals, Workouts, and Blood Glucose Measures […]

  4. […] Update: The Potato Diet Day 10 Update: Weigh-In, Meals, Workouts, and Blood Glucose Measures […]

  5. Corey on March 3, 2016 at 14:25

    Richard, you keep tickling our collective ass with a feather on that fart powder – are you going to release the recipe? I know at one point you were considering marketing it, but then decided against that.

    Also – the first BG test picture with the GOTCHA caption – it’s upside-down and identical to the picture just below it. Makes it difficult to understand the point you’re trying to make with that one.

    • Richard Nikoley on March 3, 2016 at 14:30

      I knew I was going to get asked that.

      Can’t give details, but I have something to far supersede and surpass in the works, nearing ready.

      You don’t get the gotcha? Consider the context and think.

      • Corey on March 3, 2016 at 15:17

        Well, I figured you were implying that maybe it was 95.1 to be ironic, but then I thought “maybe he inserted the wrong image?”

    • Radford McAwesome on March 3, 2016 at 15:23

      951…”See you in the morgue” joke.

      • Corey on March 3, 2016 at 16:02

        OK, totally went over my head.

      • DLunsford on March 4, 2016 at 06:21

        Its the hyperglycemia! No, just kidding. Great post!

  6. Leah on March 3, 2016 at 15:09

    Interested in the FBG as well and the effect that losing fat (especially organ fat) will have on PIR. I have seen my FBG go from 85-90 to 108-113 over the last 4 years along with 15-20 extra pounds eating LC the way I always have since the early 2000s. I subscribed to Blue Apron in January and the first week of pre-portioned meals on my plate shocked me into seeing how LC eating had increased my portion sizes. Calorie creep is easy to ignore when you eat LC and I could not figure out why my old reliable LC diet would not work for me anymore until I realized how much I was eating. LCHP/Paleo/VLCHF one form or another have been my way of eating for years, but if I were honest there was always a tiny thought in my mind that this was too good to be true–thinking back I remember Kurt Harris (PaNu) writing about having such low blood pressure he almost fainted and was crucified by readers for eating a bowl of rice crispies. Thanks for the info and sharing your stats. Started boiled potatoes this week and plan to mix them in for the rest of the month with a few potato only days and keep an eye on FBG and see what happens.

    • Richard Nikoley on March 3, 2016 at 16:22


      Yea, and realize it’s going to take some time. Gotta clear the fat out of the liver and pancreas to restore proper glucose metabolism. I know I have a ways to go as well.

      It’s way better than it used to be, but still not perfect.

      • Hap on March 5, 2016 at 12:05

        Fatty liver has almost completely eliminated the monopoly on hepatotoxicity related to alcohol.
        Impaired liver function is obviously a great impediment o health. Your fbg and post prandial glucose is interesting. I see you realize that improvement is good especially given the poor results you got from strict LC diet. I’d like to see what your fasting insulin levels look like,a1c…..and numbers after 24 her or more fast. This ca tell you a lot about your liver function. Is all this a hipaa violation?

  7. David on March 3, 2016 at 16:58

    Are you coming around to Dr. Fuhrman’s (a vegan!) formula, of Health=Nutrients/Calories?
    What was the final verdict on potato starch? That never worked for me, I tried 1-2 tbsp for a stretch and all it did was start a Category 5 hurricane in my colon.
    The 1st day eating potatoes, I ate 3 lbs. 2nd day, closer to 4 lbs. 3rd day over 4 lbs. And when I woke up the next day, I could not make to my IF window at 12. I was starving. The last night (day 3) I also had the best night’s sleep in a long time. I was able to work out on Day 2 as good as any regular day.

    • Richard Nikoley on March 3, 2016 at 18:43

      “Are you coming around to Dr. Fuhrman’s (a vegan!) formula, of Health=Nutrients/Calories?”

      Look at my meal pics. I’ll always be a solid omnivore in every respect.

      “I was starving.”

      Uh, no you weren’t. With that many potatoes, you were very well fed. Your “stupid dog brain” was just lying to you because it wants ice cream, or whatever.

      • David on March 4, 2016 at 11:48

        Hi Richard,
        If you read my post, I didn’t ask you to classify yourself as vegan, Paleo, omnivore, etc. That’s nice you call yourself an omnivore. You posted a lot of graphs showing how many nutrients you were eating at a calorie deficit, it seems that you would think increasing nutrients and decreasing calories is a good thing.
        If your read my post, you did not answer my question on potato starch.
        No, “stupid dog brain” did not want ice cream. Potatoes would have been fine, but after running a calorie deficit for the 3 days, I was plenty hungry before my IF window.
        Thanks and have a nice day.

      • Richard Nikoley on March 4, 2016 at 13:37

        “You posted a lot of graphs showing how many nutrients you were eating at a calorie deficit, it seems that you would think increasing nutrients and decreasing calories is a good thing.”

        Ha, nice spin. How abiut try an honest approach with me. Just try it.

        …I dont give a rummy shit what you “feel” after youve eaten plenty of nutitious, whole food. You have a potentially serious problem between your ears. Don’t pawn it to me. Not buyimg. Not with the poundage you admitted to.

        That exposed your problem, but you want to blame it on us.


      • David on March 4, 2016 at 15:58

        Hi Richard,
        What spin? What is not honest about anything I have already posted? What are you talking about?
        Nobody pawned or blamed anything on you. Those are your words. And you still haven’t commented on using potato starch.
        I think it’s obvious who has a potentially serious problem between their ears, or maybe you are just having a bad day?

      • Richard Nikoley on March 4, 2016 at 19:48

        Hey man, you’re the one reporting eating 12 pounds of taters over three days and feel starved.

        Don’t worry about what I think. How’s it going? That’s plenty of good food. You’re not going to die or even have a flesh wound.

        I’m trying to shake you i to the realization that your stuoid dog brain lies to you all the time.

        Focus on that.

    • laFrite on March 7, 2016 at 00:57

      Hey David,

      May I ask you why you have an IF window ? Don’t neglect your hunger signals. If you feel hungry (for real), eat some spuds. It’s easy. IF has no magic properties. I know it, I was IF’ing for more than a year from 16 to 20h / day. All it did was to make me eat a biiig meal every day. While it was interesting to experiment with hunger and reprogramming my eating schedule, it did nothing particular to my health. Well, actually it did something: I was thinking about foods too much. I experimented with the opposite since, i.e. many small meals or snacks packed with nutrition but without going overboard calorie-wise. It actually improved something, I feel better overall. I now practice the usual 3 meal a day for convenience and I totally maintain, depending on how much I move my butt (I had very active periods which triggered some unwanted weight loss – 3 to 4kg which shows on me). I eat spuds almost every day by the way but I am definitely an omnivore, I just don’t focus on the animal foods too much.

      • Richard Nikoley on March 7, 2016 at 06:41

        I agree. Having done both, I firmly think a solid intermittent fast of 30 hours (lunch to dinner next day) a couple times per month is way better than the daily eating window fasting, which ought be driven by bunger, not the clock.

        So last week I did an 18 hour, but it was because I just wasnt hungry.

      • laFrite on March 7, 2016 at 07:43

        Yes, that too. I do fast once in a while for 24 to 48h but for other reasons than nutrition concerns, etc. I do it because it clears my mind when I feel that I had piled up too much crap or idiotic thoughts. It helps re-focusing on basic stuff.

  8. Steven on March 3, 2016 at 18:07


    As you know I have been commenting/reading now for over 4 years. I am grateful for all of this. Truly. With that let me lower the bar some.

    I say proudly with my middle finger salute to all of those low-carb doctors “Fuck Off”.

    Raising the bar…

    So for several days I have been loading up on potatoes. I even toss potatoes on a bed of rice with a lean 8oz chicken breast and some Frank’s Red Hot. Half a small pineapple for dessert washed down with coconut water. I may toss a slice of provolone on top for some damn good flavor. A lot of fruit. A few bites of fish here and there. Some veggies as well.

    Never ever am I hungry but I am not eating 2700 calories a day. I am 6’2″ and I keep at around 11% body fat. I work out heavy 1-2 times a week and I hike/walk a lot so I should need 2500-2800/day. Now with diet change alone I am down below 10% body fat with ease.

    Today I fasted for 20+ hours. About 16 hours in I noticed something…

    1. I was not hungry at all
    2. I was not thirsty at all and all I had was a mug-o-joe in the morning. Not water…
    3. I was not tired at all
    4. I took a long swim in the ocean and upon coming out, past the salt water taste, I knew I had gone in to ketosis..

    I had not had that powerful taste of ketones since I was VLC…

    I know I am running a calorie deficit. I know I have been for 4 days now. I just can’t eat… And I am a serious foodie. I am the guy all my friends laugh at because I out eat everyone. And not by a little. I can easily polish off 32oz rib-eyes every night with all of the sides…. Yes I am him. The bottomless pit. I recently ate 7 braised lamb shanks. I had over 2 kilo’s of meat at a Brazilian BBQ a few weeks ago.

    3lbs of potatoes and other starches and I am done. I am talking no more than 1900 calories a day. I even love love love cold potatoes and rice. I actually prefer cold starches over almost any other food sources. So I actually crave my cold potatoes. Still not sick of them.

    So where does this leave me??? I am seriously angry at myself for believeing all of those LC-Doctors. With all of there good intentions that I feel they started with but gave way to selling Low-Carb candy; they are now the charlatans. They were the ones we looked to because they were not sell outs but in the end… sell outs. All of the research they did was only a part of the story.

    It is like the veganite doctors that refuse to see anything but there own way. So enamored by there own intelligence they lose site of why they started down a certain road: The road to help people. Now they all are selling bunk. Ministers in there own churches with acolytes telling them how awesome they are. More like battered wives though.

    Between you, Martin at leangains and Paul from PHD I can say this… You may not be 100% correct but you are always willing to try and get there. You my friend are more right than 1000 PHd’s at an obesity conference. Fuck those credentialed asshats. Philistines the lot.

    As far as paleo goes.. When I sit and wonder about historical precedence, MDA, Cordain etc… are all wrong as well. More societies rely on starches than any other food source for a reason. It is the meats that are the candies: meaning… they had meat if they were lucky. So more than likely 2-3 times a week. And fuck any asshole that says a salad is paleo. Salads are as paleo as muffin made with almond flour.

    • Richard Nikoley on March 3, 2016 at 18:58

      I think were LC went off the rails for me was when it became something as far removed from the original Atkins to something that’s unrecognizable. Atkins was about ketosis only during induction and 120g was still LC in his book if that’s what you needed to feel right.

      Where it really went off the rails is an emphasis on fat above all else (in fact, Paleo influence may have influenced that evolution), and then morphed into LCHF but also low protein, because people couldn’t measure ketones consistently.

      What’s the result? They’re gaining weight. Tons of them, because fat is not very satiating for many, and it’s more than twice as energy dense. So they overeat. What’s worse is that when they do go off reservation for a meal, day, holiday, vacation whatever, then because “fat is no problem, it’s the carbs,” they end up eating HCHF which is a disaster.

      Protein being the relative constant in most any diet, say 15-30%, the other two macros need to be inversely proportional, LCHF or HCLF.

      It’s a mess now.

      • Lars on March 4, 2016 at 10:25

        Any thoughts on Dr David Ludwigs “Always hungry” way of eating, seems to be a new path away from lchf towards something more resembling your line of thinking in this comment.

        Trying to debrief (like a cult survivor) after falling for LCHF dogma (they reel you in with the initial success)…

      • Richard Nikoley on March 4, 2016 at 13:20


        I very explicity avoid all that’s not inisted I look at by interlocutors, which includes MY commenters. I always take a look when they adminish I should. Only fair and just. They’re looking at me.

        If not, I really couldn’t care much less, and if its a recognizeable name, I delight more in caring less. You’d be surprised how damn fucking litte I know about what gurus advocate concretely. I wing it on principles.

        I’m not perfect. I have friends. But I don’t blow smoke up asses, either.

        I wish for a more honest dialectic.

  9. sassysquatch on March 4, 2016 at 03:50

    I’m on day 50 of my high starch eating and I’m down 30 pounds. The weight loss has slowed (to be expected), but it gets easier and easier to comply.

    I agree, potatoes are the king of starchy foods – but a varied diet of starches: taters, beans, oatmeal, air popped popcorn all work towards sustained weight loss. Whole milk, eggs and collagen round it off, with some other veggies and bananas as desired.

    I am not anti-meat. Just don’t happen to be eating any right now.

    • Richard Nikoley on March 4, 2016 at 05:28

      Great work.

    • Linda on March 4, 2016 at 10:20

      Will you be getting any labs to show other improvements? Thanks for sharing your journey.

      • sassysquatch on March 4, 2016 at 10:53

        No. Just going by how I feel. I usually just eat one big meal a day, with a 21 to 24 hour fast between. I don’t get any dips in energy or feel tired, so just assuming my blood sugar is stable.

        I haven’t been to a doctor in decades.

  10. Gemma on March 4, 2016 at 05:40

    LOL, the picture… Richard, you are on the downward spiral … to the morgue :-)

  11. brian on March 4, 2016 at 12:10

    Down 5 lbs in 5 days. Been LC for 3-4 years and have added 25 lbs and feeling a bit of deja vu from the slow-carb Ferris diet. I was pounding beans back then like I am pounding potatoes now and was at my lowest weigh ever back then. I wasn’t able to bring potatoes to work today so I had a lb of refried black beans. I did a quick nutritional compare.

    1 lb
    White Potato/Black Beans:
    Protein 6g / 31g (big diff)
    Carb 63g / 84 g (bit of a diff)
    Fiber 6 g / 28 g ( huge)
    Fat .5g / 3.5 g (little diff)

    I really like that the beans have tons of fiber which has to have a satiety effect in a manner similar to resistant starch. I am really interested in changing it up again and having both when available being my go-to items. Richard – have you thought of experimenting on this front?

    Beans beans good for your heart.

    • Richard Nikoley on March 4, 2016 at 14:02

      Don’t missinderstand.

      If beams came in potato size and shape, this would be a different series of posts and comments.

      • Brian on March 4, 2016 at 18:00

        So I take that as your pro beans and pro taters?

  12. Corey on March 4, 2016 at 14:52

    Are other people on the potato only diet experiencing issues with constipation? Seems like I’m trying to pass dried cement. I’m sure it’s compounded by the fact that I’m hardly thirsty when eating potatoes. Any suggestions?

    • James on March 4, 2016 at 15:46

      I first had a normally timed BM but it was not healthy looking and full of mucus which I had never seen before. Then I didn’t have a BM for two whole days which for me is rare, but I did not feel constipated. Today I had a BM which consisted of more abnormal looking waste (no mucus) and then directly followed by the healthiest looking BM I’ve had in a long time.

      I found myself often thirsty especially upon waking up. I also had strange feelings in my brain, almost like a tingling which was intermittent and a little unsettling. I also did the 3 days as part of my 12-4 IF I’ve adopted from PHD and did not have much in the way of hunger. I lost 6 pounds, down to 325. I expect most of it was water weight as I pissed constantly for the first two days. A surprise since I had been eating PHD for months and was under the impression I didn’t have that much retained water at the moment. I do use a lot of salt though.. Perhaps my sodium/potassium was way out of balance despite eating a few potatoes each day.

      Surprisingly, I had trouble eating 2-3 lbs of potatoes each day. At 6’4″ and 330 I have little trouble putting away 2-3 stacked plates of food at a meal. PHD has corrected that but potatoes took it to a new level. I ended up mashing 4 potatoes (About 1.25 lbs) with a bit of salt, pepper, cayenne, a TBS of balsamic and 2-3 TBS of crushed garlic after the first day as I was losing the desire to even eat it seemed.

    • Martin on March 4, 2016 at 17:40

      Drink more?

      • James on March 4, 2016 at 19:44

        I was chugging water, perhaps that’s why I didn’t have the same issue.

      • James on March 4, 2016 at 19:47

        Which would have also explained at least some of my heavy urination.. I’ll have to pay more attention to my bathroom habits.. Makes me wonder how much was fat loss and how much was retained water.

      • Corey on March 5, 2016 at 09:55

        Thanks for the sage advice Martin. I of course understand that drinking more might partially ameliorate the issue, but I was more asking in the context of Richard’s previous post where he stated that he didn’t drink much at all and wasn’t really thirsty. That’s how I get and I do have to force myself to drink.

    • Richard Nikoley on March 4, 2016 at 19:28

      Yea, it’s funny, but yea, you kinda have to drink sips of water, like dogs do.

  13. Natasha on March 4, 2016 at 22:16

    When I first posted on FTA, I called myslf “Natasha vs Potato”, because the slightest ingestion of potatoes or pinch of potato starch, caused great pains. Now, I can eat both (!) and have been trying the Potato Hack.

    I know that it has to do with our gut bacteria, because now, if I don’t get potatoes on a regular basis….I get joint pains, almost as badly as before, when ingesting *caused* the pains.

    As person raised on soy formula, never had breast milk, I have had nothing but immune system problems my whole life. So, it took a while to shift my gut bacteria to where I could have potatoes.

    I have had several false starts in the potato hack. First time, I had to eats lots and lots of potatoes. Gave up for a couple of weeks, tried again. Quit, waited. The last round, WOW. NO HUNGER. That has never happened to me before. I skipped breakfast, ate small amount of steamed potatoes for lunch. Ate so little for supper that it was ridiculous. But I just wasn’t hungry. Felt great, worked hard, active, just not hungry.

    Stopped. Trying to eat balanced, real foods. Craving oatmeal, made steer cut oats….double portion, still hungry. Was given a cookie to eat, just one, and immediately felt hungry. Had to eat my lunch really early because hunger was too great. Weight is up. So hungry…..

    So, bought organic potatoes tonight. I don’t understand, but there seems to be something magical about them.

    I hate drinking water, too many years of forcing myself to drink. Especially when stressed, I stop drinking water. When I’m on Potato Hack and not feeling hungry….somehow, I feel thirsty! A healthy thirst.

    Potato Hack, is something worth doing.

  14. Baby Girl on March 5, 2016 at 14:34

    You stopped drinking? Cold turkey?

    I’m impressed!

    • Richard Nikoley on March 5, 2016 at 15:13

      Yep, pretty much. Piece of cake, too.

      Had a bit yesterday, after 16 days with zero. An ice cold Stella draft pint with lunch today.

      Not going to be a regular thing.

  15. king of the one eyed people on March 5, 2016 at 22:07

    Sorry. Couldn’t stick to potatoes only. Here’s what works for me: 5-7 ounces of potatoes with 5-7 ounces of chicken and 5-7 ounces of ‘greens’ twice (maximim) a day whenever hunger strikrs. Only potatoes any other time.
    Whey shake after the gym. That’s it. No coffee or alcohol.

  16. king of the one eyed people on March 5, 2016 at 22:11

    5×5 stronglifts in case you were wondering.

  17. […] Update 2: The Potato Diet Day 10 Update: Weigh-In, Meals, Workouts, and Blood Glucose Measures […]

  18. gab on March 6, 2016 at 18:13

    Richard, I made potato and sauerkraut soup this week-end. Same basics as your potato soup, onion, garlic, pork broth but I added sauerkraut, peppercorns and caraway seeds. Nice and tangy. I think the acidity would lower the glycemic index of the potatoes even further. (of course being Hungarian, I added a dollop of real sour cream because sour cream is a ‘food group’. ;) )

  19. Mark on March 7, 2016 at 22:23
  20. Douglas Jones on March 8, 2016 at 13:10

    I just did 6 days of the potato hack out of curiosity and ever increasing fear of the White Devil carbs. I didn’t lose any weight (and I have a lot to lose) but I also didn’t gain any weight. The most interesting thing I found was that my blood pressure dropped from borderline hypertensive to being consistently right around 117/75 every time I have checked it.

  21. Trevor on March 8, 2016 at 21:01

    Just curious what software you used for your nutritional analysis? Those charts are beautiful.

    • Richard Nikoley on March 9, 2016 at 07:23

      I do screen clips and crop from FitDay, but then I use the auto enhance feature in Mac Photos that really nails the contrast.

  22. Brian on March 11, 2016 at 05:25

    2 week update: down to 224 lb from 235. I’m 6’3″ Crazy stuff. I’ve eaten more potatoes in these two weeks than have I have two years. Biggest things I’ve noticed are: 1) less desire to have alcohol – I’m normally a 1-2 glass of red wine guy per night. 2) less desire to eat meat. I’m almost feeling like I’m vegan (omg…did I just say that) 3) I used to do potato starch but it didn’t nearly have any effect on my appetite so I think I can write that off as cool experiment 4) been also eating lots of lentils which I think the combo is mighty 5) not thinking about food really at all. late night binge of a bowl of cereal, jar of PB, etc are gone. 6) wondering if the magic will continue or if this is just a temporary situation. This weekend I’m cooking up a huge portion of Chickpea and Potato Curry from the Moosewood Cookbook. Would love to have others share their updates.

  23. Mark on March 12, 2016 at 17:09

    Cray Ray Cronise may be onto something! Would love to hear what people’s go to recipes are, that are plant based, low calorie density, rich in poly-phenols, and filling. Mine is a rocking red lentil soup with lots of leeks, onions, shallots, celery.
    Basically something like this:
    4-5 cups water/broth ( I do about half/half)
    1 onion, 2 leeks, shallot, 4-6 stalks celery, chop/dice (add more if you want)
    1 cup red lentils
    1 lemon
    Direction bring water to boil, saute onion, leeks, shallots ,celery in water or veggie broth- low fat) add lentils to water and add sauteed onion/leeks etc to water. squeeze half or entire lemon to soup.
    simmer fro about 25 minutes. less water if you like it thicker.

  24. […] The Potato Diet Day 10 Update: Weigh-In, Meals, Workouts, and Blood Glucose Measures […]

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