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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Potato and Yoghurt Diet is a variant of the Potato Diet. Contrary to the Potato Diet, this diet is not a mono diet. The focus is on two products: potatoes and yoghurt.
The Potato and Yoghurt Diet lasts 3 days and the goal is to lose up to 5 kilos. Please note that this is only the goal, not necessarily the result. The diet should not be followed for more than 3 days.
During the 3 days, you only eat boiled potatoes and plain yoghurt. You also drink plenty of water — at least 1.5 to 2 liters per day. There are no specific requirements about the kind of potato or the kind of yoghurt you eat. There are also no clear instructions on the exact quantities, for example how big the potato should be or how much yoghurt you eat at a time.
A medium boiled potato (approximately 150 g) contains around 105 calories. A bowl of plain yoghurt (approximately 150 g) contains around 85–100 calories, depending on the fat percentage. Based on the meal plan below, the total daily calorie intake on this diet is roughly 400–600 calories — well below the average daily requirement for adults. This is why the diet qualifies as a crash diet.
The Potato and Yoghurt Diet prescribes what you should eat for breakfast, lunch and dinner each day. Below is an overview.
For breakfast you eat 1 boiled potato and a bowl of yoghurt. At lunch you eat 2 boiled potatoes and a bowl of yoghurt. For dinner you consume two bowls of yoghurt.
On the second day you have a bowl of yoghurt for breakfast. For lunch you take 2 boiled potatoes. For dinner you can have 1 boiled potato and a bowl of yoghurt.
On the last day of the diet you eat 1 boiled potato for breakfast. For lunch, 1 boiled potato and a bowl of yoghurt. In the evening only eat one bowl of yoghurt.
As mentioned before, with this diet you are not allowed to eat any other products than potatoes and yoghurt. For instance, you cannot use sauce with your potatoes. Adding salt is also not allowed. If you find plain boiled potatoes too bland, fresh herbs such as parsley, dill or chives are generally considered compatible with the diet's principles, as they contain virtually no calories.
Potatoes are often mistakenly seen as fattening. In fact, a plain boiled potato contains only about 70 calories per 100 grams. They are rich in resistant starch, which acts like dietary fibre in the body: it slows digestion, keeps blood sugar stable, and creates a lasting feeling of fullness. Potatoes also contain potassium, which has a mild diuretic effect and can help reduce water retention. They provide vitamin C, B vitamins, and some plant-based protein.
Yoghurt is said to be good for the intestinal function, because it contains probiotics. It also provides protein, which is satiating and should help preserve muscle mass during calorie restriction.
Together, the two products provide a combination of complex carbohydrates, protein and fibre that is said to keep hunger manageable, even on a very low calorie intake.
The stated goal of the diet is to lose 5 kilos in 3 days. In practice, most people who follow the diet report losing between 2 and 4 kilos over the three days.
It is important to understand what this weight loss consists of. When you suddenly and drastically reduce your calorie intake, your body first burns through its glycogen (stored carbohydrate) reserves. Each gram of glycogen is stored alongside water, so losing glycogen means losing water weight too. A significant portion of the weight lost in the first few days of a crash diet is water, not fat. Fat loss does occur, but it is more modest over just three days. After the diet ends and you return to normal eating, some of the water weight typically returns.
Which yoghurt should you use? Plain, unsweetened natural yoghurt is recommended. Full-fat yoghurt (3.5%) and low-fat yoghurt (1.5%) both work. Avoid flavoured yoghurts, fruit yoghurts, or yoghurts with added sugar.
What can you drink? Water is the primary drink. Unsweetened herbal tea is also fine. Avoid sugary drinks and alcohol. Coffee in small quantities without milk or sugar is generally considered acceptable.
A useful tip: If you allow boiled potatoes to cool before eating them, a portion of the starch converts into resistant starch, making the potato lower in available calories and more beneficial for gut health. This effect is maintained even if you reheat them afterwards.
The Potato and Yoghurt Diet is a crash diet with a very low daily calorie intake. This comes with risks that are worth knowing before you start.
Nutrient deficiencies: Three days of eating only potatoes and yoghurt means missing out on many essential nutrients — healthy fats, a wide range of vitamins, and several minerals. This is manageable over three days but not suitable for longer periods.
Low energy: Expect to feel tired or low on energy, especially on days 2 and 3. Avoid intense physical exercise during the diet.
Yo-yo effect: After a crash diet, there is a risk of quickly regaining weight when returning to normal eating habits, particularly if eating patterns do not change.
Not suitable for everyone: People with diabetes, cardiovascular disease, kidney disease, or other chronic conditions should not follow this diet without first consulting a doctor. The same applies to pregnant or breastfeeding women, and to people with a history of eating disorders.
How much weight do you actually lose? Realistically, between 2 and 4 kilos in 3 days. A significant part of that is water weight, which can return when you resume normal eating.
Can you follow the diet for longer than 3 days? The diet is designed for 3 days and should not be extended, as longer periods increase the risk of nutritional deficiencies.
Is salt allowed? No. Salt is not allowed, as it promotes water retention. Fresh herbs are a flavour alternative.
Can you exercise during the diet? Light activity such as walking is fine. Intense exercise is not recommended given the very low calorie intake.
What happens after the 3 days? Return to a normal, balanced diet gradually. Avoid immediately returning to old eating habits — that increases the risk of the yo-yo effect.
Why are potatoes not fattening? Plain boiled potatoes contain only around 70 calories per 100 grams. The misconception that potatoes are fattening usually comes from the way they are prepared — with butter, oil, cheese, or sauces.
Consult your doctor or dietician before starting this (or any) diet. Do not follow this diet if you have a chronic condition such as diabetes, cardiovascular disease, or kidney disease without first seeking medical advice.
The Potato and Yoghurt Diet is a variant of the Potato Diet. The diet can also be compared to several mono diets and duo diets, where the focus is on eating one or two products.
As you see fit
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.