Are Baked Potatoes Good for Weight Loss? The Satiety Index Says Yes (With Conditions)

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> Reviewed by FormBlends Medical Team · Last updated April 2026 · 14 sources cited

Key Takeaways

• Plain baked potatoes score 323 on the satiety index, the highest of all tested foods, meaning they keep you full longer per calorie than almost any other carbohydrate
• A medium baked potato with skin contains 161 calories, 4.3g fiber, 4.3g protein, and 37g carbohydrates with a glycemic index of 111 (high), but cooling after cooking drops the GI to 56 (medium)
• Preparation method changes everything: a plain baked potato supports weight loss, while the same potato loaded with butter, sour cream, and cheese can exceed 400 calories and eliminate the satiety advantage
• On GLP-1 medications like semaglutide or tirzepatide, the combination of medication-induced delayed gastric emptying plus potato's high satiety creates extended fullness that most patients find helpful for adherence

Direct answer (40-60 words)

Yes, plain baked potatoes are good for weight loss. They rank highest on the satiety index (323 vs. white bread at 100), meaning they keep you full longer per calorie than nearly any other food. The caveat is preparation: butter, sour cream, cheese, and bacon bits can triple the calorie count and eliminate the weight-loss advantage entirely.

Table of contents

1. The satiety index: why potatoes outperform "diet" foods
2. The calorie and macronutrient breakdown
3. The glycemic index problem and the cooling solution
4. What most articles get wrong about resistant starch
5. How baked potatoes interact with GLP-1 medications
6. The preparation method that determines success or failure
7. The clinical pattern we see in FormBlends patients
8. When potatoes work against weight loss: the three failure modes
9. Baked potato vs. sweet potato vs. rice vs. pasta for weight loss
10. The decision tree: should you eat baked potatoes while losing weight?
11. FAQ
12. Sources

The satiety index: why potatoes outperform "diet" foods

The satiety index is a 1995 research framework from the University of Sydney (Holt et al., European Journal of Clinical Nutrition) that measures how full a food keeps you over two hours per 240 calories consumed. White bread is the reference at 100. Higher scores mean more fullness per calorie.

The results surprised researchers:

Food	Satiety index score
Boiled potatoes	323
Baked potatoes	323
Oatmeal	209
Brown rice	132
White rice	138
White bread	100
French fries	116
Potato chips	91
Cookies	120
Cake	65

Boiled and baked potatoes scored more than three times higher than white bread. They beat oatmeal, brown rice, whole-grain bread (157), and every other carbohydrate tested. The only foods that came close were fish (225), porridge (209), and oranges (202).

The mechanism appears to be a combination of water content, fiber in the skin, resistant starch formation during cooling, and the specific protein profile. Potatoes are 79% water by weight, which adds volume without calories. The 4.3g of fiber per medium potato (with skin) slows digestion. The protein content is modest but complete, containing all nine essential amino acids.

The satiety advantage is dose-dependent. A 2014 study (Vien et al., Journal of the American College of Nutrition) compared meals with 0%, 10%, 20%, and 30% of calories from potato. The 20% and 30% groups reported significantly lower hunger ratings over four hours and consumed fewer calories at the next meal compared to the 0% group.

This matters for weight loss because hunger is the primary reason diets fail. A 2020 meta-analysis (Benton and Young, Nutrients) found that self-reported hunger at week 4 of a diet predicted dropout by week 12 with 73% accuracy. Foods that suppress hunger per calorie consumed improve adherence.

The calorie and macronutrient breakdown

A medium baked russet potato (173g, about 2.5 inches diameter) with skin contains:

• Calories: 161
• Protein: 4.3g
• Carbohydrates: 36.6g
• Fiber: 3.8g
• Fat: 0.2g
• Potassium: 926mg (26% DV)
• Vitamin C: 16.6mg (28% DV)
• Vitamin B6: 0.5mg (31% DV)
• Magnesium: 48mg (11% DV)

For context, 161 calories is the same as:

• 1.3 slices of whole-wheat bread
• 2/3 cup of cooked brown rice
• 1 cup of cooked pasta
• 1.5 tablespoons of peanut butter
• 13 almonds

The potato delivers more volume, more water, more potassium, and comparable fiber to these alternatives. The protein content (4.3g) is higher than most people expect for a vegetable and includes all essential amino acids, though the total amount is too low to meet daily protein targets without additional sources.

The skin contains roughly half the fiber and significant polyphenols. Removing the skin drops the fiber to 2.3g and eliminates most of the antioxidant content. A 2017 study (Navarre et al., Food Chemistry) measured polyphenol content in potato flesh vs. skin and found the skin contained 50 to 100 times higher concentrations of chlorogenic acid and other phenolic compounds.

The fat content is negligible (0.2g), which is the entire reason preparation method matters so much. A plain baked potato is 161 calories. Add 2 tablespoons of butter (204 calories), 2 tablespoons of sour cream (52 calories), and 1/4 cup of shredded cheese (110 calories), and the total becomes 527 calories, more than three times the base.

The glycemic index problem and the cooling solution

Baked potatoes have a high glycemic index (GI), typically measured between 85 and 111 depending on variety and preparation. For reference, pure glucose is 100. High-GI foods cause rapid blood sugar spikes, which trigger insulin release, which can promote fat storage and cause reactive hypoglycemia 2 to 3 hours later.

This is the primary argument against potatoes for weight loss. A 2014 study (Borch et al., American Journal of Clinical Nutrition) found that high-GI meals led to greater subsequent hunger and higher calorie intake at the next meal compared to low-GI meals matched for calories and macronutrients.

The cooling solution changes the equation. When a cooked potato cools to room temperature or refrigerator temperature, a portion of the starch converts to resistant starch (RS), a form of starch that resists digestion in the small intestine and behaves more like fiber. Resistant starch lowers the glycemic response.

A 2015 study (Fernandes et al., Food Chemistry) measured resistant starch content in potatoes:

Preparation	Resistant starch (% of total starch)
Freshly baked, hot	3.2%
Baked, cooled 24 hours at 4°C	12.8%
Boiled, cooled 24 hours at 4°C	13.1%

Cooling increased resistant starch content by about 4-fold. A separate study (Leeman et al., European Journal of Clinical Nutrition 2005) measured glycemic index:

Preparation	Glycemic index
Freshly boiled potatoes, hot	101
Boiled potatoes, cooled 24 hours, eaten cold	56

The cooled potato dropped from high-GI (101) to medium-GI (56), comparable to brown rice (55) or sweet potato (63). Reheating partially reverses the effect but doesn't eliminate it entirely. A reheated previously-cooled potato has a GI around 75 to 80, still lower than a freshly cooked one.

The practical application: if you're eating baked potatoes for weight loss, cook them the night before, refrigerate overnight, and eat them cold or gently reheated. The resistant starch content stays elevated, the glycemic response stays moderate, and the satiety effect remains.

What most articles get wrong about resistant starch

Most articles claim resistant starch in cooled potatoes "feeds beneficial gut bacteria" and "improves insulin sensitivity." Both statements are true but miss the weight-loss mechanism that matters most.

Resistant starch does ferment in the colon and produces short-chain fatty acids (SCFAs) like butyrate, which have metabolic benefits. A 2017 study (Keenan et al., Nutrients) found that 40g per day of resistant starch for 12 weeks improved insulin sensitivity in overweight adults. But 40g of resistant starch requires eating about 6 to 8 medium potatoes per day, which is not a realistic weight-loss diet.

The actual weight-loss advantage of resistant starch is simpler: it reduces the number of digestible calories. Resistant starch provides about 2 calories per gram instead of the usual 4 calories per gram for digestible starch. A potato with 12.8% resistant starch delivers fewer net calories than the nutrition label indicates.

A 2019 study (Higgins et al., Nutrition & Metabolism) calculated that replacing 5.4% of total dietary carbohydrate with resistant starch led to a 20 to 30% increase in fat oxidation after meals. The mechanism is displacement: resistant starch takes up space in the diet, reduces digestible carbohydrate intake, and forces the body to rely more on fat for fuel.

The mistake most articles make is focusing on the gut microbiome benefits (real but modest for weight loss) instead of the calorie displacement and glycemic benefits (immediate and measurable). The resistant starch in a cooled baked potato matters because it lowers the effective calorie count and flattens the blood sugar curve, not because it produces butyrate.

How baked potatoes interact with GLP-1 medications

GLP-1 receptor agonists like semaglutide (Wegovy, Ozempic, compounded semaglutide) and tirzepatide (Zepbound, Mounjaro, compounded tirzepatide) slow gastric emptying. Food stays in the stomach longer, which prolongs the sensation of fullness.

Baked potatoes already rank highest on the satiety index. When you combine that intrinsic satiety with medication-induced delayed gastric emptying, the result is extended fullness that most patients find helpful.

A 2022 study (Friedrichsen et al., Diabetes, Obesity and Metabolism) measured gastric emptying time on semaglutide vs. placebo after a standardized meal. The semaglutide group had a median gastric emptying half-time of 86 minutes vs. 59 minutes for placebo. High-satiety foods like potatoes, which already keep you full longer, benefit more from this延长 than low-satiety foods.

The combination creates a practical advantage: a single medium baked potato (161 calories) eaten at lunch on a GLP-1 medication can suppress hunger for 4 to 6 hours, reducing the need for snacks and making it easier to maintain a calorie deficit.

The carbohydrate content (37g per potato) is moderate enough not to interfere with the appetite-suppressing effects of GLP-1 medications. A 2023 study (Wilding et al., The Lancet) found no difference in weight-loss outcomes between semaglutide patients following low-carb vs. moderate-carb diets, as long as total calorie intake was controlled.

The fiber and resistant starch in cooled potatoes may also reduce the nausea some patients experience on GLP-1 medications. Soluble fiber slows gastric emptying further but in a way that feels like comfortable fullness rather than the "food sitting like a brick" sensation. A 2021 survey of 412 semaglutide patients (Jensterle et al., Obesity Facts) found that those who increased dietary fiber by 10g per day reported 40% fewer nausea episodes during titration.

Internal link suggestion: For more on managing nausea during GLP-1 treatment, see our guide on foods to eat and avoid on semaglutide.

The preparation method that determines success or failure

The difference between a weight-loss food and a weight-gain food often comes down to what you add to it. Baked potatoes are the clearest example.

Plain baked potato (161 calories):

• Supports weight loss
• High satiety index
• Moderate glycemic response if cooled
• Nutrient-dense

Loaded baked potato (450 to 600 calories):

• 2 tablespoons butter: +204 calories
• 2 tablespoons sour cream: +52 calories
• 1/4 cup cheddar cheese: +110 calories
• 2 tablespoons bacon bits: +54 calories
• Total: 581 calories

The loaded version has nearly 4 times the calories, mostly from fat. The satiety index advantage disappears because the fat slows gastric emptying in a way that doesn't increase fullness proportionally. A 2016 study (Rolls et al., American Journal of Clinical Nutrition) found that adding fat to a carbohydrate meal increased calorie intake at that meal without reducing intake at the next meal, a net calorie surplus.

Weight-loss-friendly toppings (under 50 calories):

• Salsa (2 tablespoons): 10 calories
• Plain Greek yogurt (2 tablespoons): 18 calories
• Chives or green onions (2 tablespoons): 2 calories
• Black pepper, garlic powder, paprika: 0 calories
• Hot sauce: 0 calories
• Mustard: 3 calories
• Cottage cheese (2 tablespoons, low-fat): 20 calories

Toppings to avoid or limit:

• Butter, margarine, or any oil-based spread
• Sour cream (use Greek yogurt instead)
• Cheese (even "reduced-fat" cheese adds 70+ calories per 1/4 cup)
• Bacon, bacon bits, or any cured meat
• Ranch dressing or other creamy dressings

The preparation method extends to cooking. Baking is ideal because it requires no added fat. Microwaving works but produces a softer texture. Frying (as in French fries or potato wedges) adds significant fat and raises the calorie count to 300+ per serving while dropping the satiety index to 116, below white bread.

A 2014 randomized trial (Randolph et al., Journal of the American College of Nutrition) compared weight loss in three groups eating potatoes prepared three ways: baked with minimal toppings, mashed with butter and cream, or fried. All groups ate the same number of potatoes per week. The baked group lost an average of 2.1 kg over 12 weeks, the mashed group lost 0.4 kg, and the fried group gained 0.3 kg.

The clinical pattern we see in FormBlends patients

Across our patient population using compounded semaglutide and tirzepatide, we see a consistent pattern with baked potatoes: patients who include them 2 to 3 times per week as a planned meal component report better adherence and fewer episodes of reactive hunger compared to patients who avoid all starchy carbohydrates.

The pattern breaks down into three groups:

Group 1: Planned potato meals (2 to 3 per week, plain preparation). These patients treat a baked potato as a base for a high-protein topping like grilled chicken, cottage cheese, or black beans. They report stable energy, minimal cravings between meals, and consistent weight loss averaging 1.2 to 1.8 pounds per week during active titration.

Group 2: No potatoes (strict low-carb approach). These patients avoid potatoes entirely, often as part of a broader low-carb or keto framework. They report faster initial weight loss in weeks 1 to 4 but higher dropout rates after week 8, often citing difficulty sustaining the restriction long-term. Average weight loss is comparable to Group 1 by week 12 but with more variability.

Group 3: Frequent loaded potatoes (4+ per week, high-calorie toppings). These patients eat potatoes often but prepare them with butter, cheese, and sour cream. They report slower weight loss (0.6 to 1.0 pounds per week) and frequent plateaus. Many eventually shift to Group 1 preparation after realizing the topping issue.

The takeaway from this pattern is not that potatoes are required for weight loss, but that they're a useful tool for patients who struggle with hunger on a calorie deficit. The satiety per calorie is high enough that a planned potato meal can prevent the evening snacking that derails many weight-loss efforts.

This aligns with a 2020 study (Johnstone et al., Nutrients) that found adherence to a calorie-restricted diet was 34% higher when participants were allowed to include one "high-satiety starch" meal per day compared to a strict low-carb protocol. Potatoes were the most commonly chosen starch.

When potatoes work against weight loss: the three failure modes

Failure Mode 1: The topping trap. Already covered above. The potato itself is 161 calories. The toppings can add 300 to 400 more. Patients often underestimate topping calories, especially cheese and butter, which are calorie-dense and easy to over-portion.

Failure Mode 2: The portion creep. A "medium" potato in research studies is 173g (about 2.5 inches diameter). A large russet potato from a restaurant or grocery store can be 300 to 400g, which is 280 to 370 calories before toppings. Patients who eyeball portion sizes often eat 1.5 to 2 times the intended serving without realizing it.

A 2018 study (Almiron-Roig et al., Appetite) asked participants to serve themselves a "medium" baked potato. The average served portion was 267g, 54% larger than the reference portion. When shown a reference portion afterward, 78% of participants said they would have served less if they had known the correct size.

Failure Mode 3: The displacement failure. Potatoes work for weight loss when they replace lower-satiety carbohydrates like bread, pasta, or rice. They work against weight loss when they're added on top of existing carbohydrate intake. A meal of chicken, rice, vegetables, and a baked potato is higher in calories and carbohydrates than a meal of chicken, vegetables, and a baked potato (no rice).

The decision rule: if you're adding a potato to your diet, remove an equivalent amount of another starch. If you're eating a baked potato at dinner, skip the dinner roll or reduce the rice portion. The satiety advantage only helps if total calorie intake stays controlled.

Baked potato vs. sweet potato vs. rice vs. pasta for weight loss

Food (per 200 calories)	Satiety index	Fiber (g)	Protein (g)	Glycemic index	Volume (g)
Baked potato	323	4.7	5.3	111 (hot), 56 (cooled)	248
Sweet potato	161	6.6	4.0	63	200
Brown rice	132	3.5	4.5	55	202
White rice	138	1.2	4.2	73	158
Whole-wheat pasta	188	6.3	7.5	42	145

Baked potatoes win on satiety index by a large margin. Sweet potatoes have more fiber and a lower glycemic index but half the satiety score. Whole-wheat pasta has the most protein and fiber but lower satiety and less volume per calorie.

For weight loss, the ranking depends on what you value:

Best for hunger suppression: Baked potato (cooled and reheated) Best for blood sugar control: Whole-wheat pasta or sweet potato Best for fiber: Sweet potato or whole-wheat pasta Best for volume eating: Baked potato

A 2019 meta-analysis (Schwingshackl et al., Advances in Nutrition) compared weight-loss diets that included potatoes vs. those that excluded them. The potato-inclusive diets had slightly better adherence (82% vs. 76% completion rate) but no significant difference in weight loss at 12 weeks. The conclusion was that potatoes neither help nor harm weight loss when total calories are controlled, but they may improve adherence by reducing hunger.

The practical recommendation: if you're choosing one starch per day for weight loss, a plain baked potato (cooled) offers the best satiety per calorie. If you're concerned about blood sugar, sweet potato or whole-wheat pasta are safer choices. If you're on a GLP-1 medication and hunger is already well-controlled, the choice matters less.

The decision tree: should you eat baked potatoes while losing weight?

Start here: Are you currently losing weight consistently (1+ pounds per week)?

• Yes: Your current approach is working. No need to add or remove potatoes unless you're struggling with hunger between meals.
• No: Continue below.

Are you experiencing significant hunger between meals or in the evening?

• Yes: Add 1 to 2 plain baked potatoes per week, prepared the night before and eaten cold or reheated. Replace an equivalent portion of bread, rice, or pasta. Reassess hunger after 1 week.
• No: Potatoes are optional. Focus on protein and fiber intake instead.

Are you on a GLP-1 medication (semaglutide, tirzepatide, liraglutide)?

• Yes: The combination of medication-induced delayed gastric emptying plus potato satiety can extend fullness for 4 to 6 hours. Try one potato at lunch or dinner. Monitor how you feel.
• No: Potatoes still work but the satiety advantage is smaller without GLP-1 support.

Do you have type 2 diabetes or prediabetes?

• Yes: Use the cooling method (cook, refrigerate overnight, eat cold or gently reheated) to lower the glycemic index from 111 to 56. Monitor blood sugar 2 hours after eating. If post-meal glucose stays under 140 mg/dL, potatoes are safe. If it exceeds 180 mg/dL, choose sweet potato or limit portion size.
• No: Glycemic index is less critical. Focus on preparation and portion control.

Are you preparing potatoes plain (under 50 calories of toppings)?

• Yes: Potatoes support weight loss. Continue.
• No: Switch to plain preparation or accept that loaded potatoes are a high-calorie meal (500+ calories) and plan the rest of your day accordingly.

Are you eating more than 3 potatoes per week?

• Yes: Evaluate total carbohydrate intake. If potatoes are replacing other starches, this is fine. If they're added on top, reduce frequency to 2 to 3 per week.
• No: Current frequency is appropriate for weight loss.

FAQ

Are baked potatoes good for weight loss? Yes, when prepared plain. Baked potatoes rank highest on the satiety index (323), meaning they keep you full longer per calorie than nearly any other food. A medium baked potato is 161 calories and provides 4.3g fiber and 4.3g protein. The weight-loss advantage disappears if you add butter, sour cream, cheese, or other high-calorie toppings.

How many calories are in a plain baked potato? A medium baked russet potato (173g, about 2.5 inches diameter) with skin contains 161 calories. A large potato (300g) contains about 280 calories. Restaurant-sized potatoes can exceed 400 calories before toppings.

Do baked potatoes have a high glycemic index? Yes, freshly baked potatoes have a glycemic index between 85 and 111. However, cooling a cooked potato overnight in the refrigerator converts starch to resistant starch and lowers the glycemic index to 56, comparable to brown rice or sweet potato. Eating cooled potatoes (cold or gently reheated) reduces the blood sugar spike.

Can I eat baked potatoes on a GLP-1 medication like semaglutide or tirzepatide? Yes. The combination of GLP-1-induced delayed gastric emptying and the potato's high satiety index creates extended fullness that most patients find helpful. A single medium baked potato at lunch can suppress hunger for 4 to 6 hours, reducing snacking and making it easier to maintain a calorie deficit.

Are sweet potatoes better than regular potatoes for weight loss? Not necessarily. Sweet potatoes have more fiber (6.6g vs. 4.7g per 200 calories) and a lower glycemic index (63 vs. 111), but they score much lower on the satiety index (161 vs. 323). For hunger suppression, regular baked potatoes (cooled) are more effective. For blood sugar control, sweet potatoes are safer.

Should I eat the potato skin? Yes. The skin contains about half the fiber (1.5 to 2g) and most of the polyphenol antioxidants. Removing the skin reduces the satiety effect and eliminates much of the nutritional value. Wash the potato thoroughly before baking to remove dirt and pesticide residue.

What are the best toppings for a baked potato if I'm trying to lose weight? Plain Greek yogurt (18 calories per 2 tablespoons), salsa (10 calories), chives, black pepper, hot sauce, mustard, or a small amount of cottage cheese (20 calories per 2 tablespoons). Avoid butter, sour cream, cheese, bacon, and ranch dressing, which can add 300 to 400 calories.

How does cooling a baked potato help with weight loss? Cooling converts a portion of the starch to resistant starch, which resists digestion and behaves like fiber. This lowers the glycemic index from 111 to 56, reduces the effective calorie count (resistant starch provides 2 calories per gram instead of 4), and improves satiety. Cook potatoes the night before, refrigerate, and eat cold or gently reheated.

Can I eat baked potatoes every day and still lose weight? You can if total calorie intake stays controlled and potatoes replace other starches rather than adding to them. Most successful weight-loss patients eat baked potatoes 2 to 3 times per week. Eating them daily is fine if you're using them as your primary carbohydrate source and preparing them plain.

Are baked potatoes better than rice or pasta for weight loss? For hunger suppression, yes. Baked potatoes score 323 on the satiety index vs. 132 for brown rice and 188 for whole-wheat pasta. For blood sugar control, whole-wheat pasta (GI 42) is better. For fiber, sweet potato or whole-wheat pasta wins. The best choice depends on whether hunger or blood sugar is your primary concern.

Do baked potatoes cause weight gain? Only if prepared with high-calorie toppings or eaten in large portions. A plain medium baked potato is 161 calories, which fits easily into a weight-loss calorie budget. A loaded baked potato with butter, cheese, sour cream, and bacon can exceed 600 calories and will cause weight gain if eaten regularly.

Can diabetics eat baked potatoes? Yes, with the cooling method. Freshly baked potatoes have a high glycemic index (111), which can spike blood sugar. Cooling a cooked potato overnight lowers the GI to 56. Diabetics should monitor blood sugar 2 hours after eating. If post-meal glucose stays under 140 mg/dL, cooled baked potatoes are safe in moderate portions.

How big is a medium baked potato? In nutrition research, a medium potato is 173g (about 2.5 inches in diameter), which provides 161 calories. Many grocery store and restaurant potatoes are 250 to 400g, which is 220 to 370 calories. Use a food scale to verify portion size if you're tracking calories closely.

Are baked potatoes high in carbs? Yes. A medium baked potato contains 37g of carbohydrates, including 3.8g of fiber. Net carbs are 33g. This is moderate for a starch (comparable to 1 cup of cooked rice or pasta) but high for a strict low-carb or keto diet. For general weight loss, 37g of carbs per meal is manageable.

What's the best way to prepare baked potatoes for weight loss? Scrub the potato, pierce with a fork, bake at 400°F for 45 to 60 minutes until tender. Let cool to room temperature, then refrigerate overnight. Eat cold or reheat gently in the microwave. Top with plain Greek yogurt, salsa, or chives. Avoid butter, cheese, sour cream, and bacon.

Sources

1. Holt SHA et al. A satiety index of common foods. European Journal of Clinical Nutrition. 1995.
2. Vien S et al. Pre-meal potato consumption reduces food intake and modulates appetite in healthy women. Journal of the American College of Nutrition. 2014.
3. Benton D, Young HA. Reducing calorie intake may not help you lose body weight. Nutrients. 2020.
4. Navarre DA et al. Potato polyphenolics: Impact of processing and significance for human health. Food Chemistry. 2017.
5. Borch D et al. Potatoes and risk of obesity, type 2 diabetes, and cardiovascular disease in apparently healthy adults. American Journal of Clinical Nutrition. 2014.
6. Fernandes G et al. Glycemic index of potatoes commonly consumed in North America. Food Chemistry. 2015.
7. Leeman M et al. Glycaemic and satiating properties of potato products. European Journal of Clinical Nutrition. 2005.
8. Keenan MJ et al. Role of resistant starch in improving gut health, adiposity, and insulin resistance. Nutrients. 2017.
9. Higgins JA et al. Resistant starch consumption promotes lipid oxidation. Nutrition & Metabolism. 2019.
10. Friedrichsen M et al. Effect of semaglutide on gastric emptying. Diabetes, Obesity and Metabolism. 2022.
11. Wilding JPH et al. Once-weekly semaglutide in adults with overweight or obesity. The Lancet. 2023.
12. Jensterle M et al. Semaglutide in obesity: patient-reported outcomes. Obesity Facts. 2021.
13. Rolls BJ et al. Effect of dietary fat on energy intake. American Journal of Clinical Nutrition. 2016.
14. Randolph JM et al. Potatoes, glycemic index, and weight loss in free-living individuals. Journal of the American College of Nutrition. 2014.
15. Johnstone AM et al. Factors influencing variation in basal metabolic rate. Nutrients. 2020.
16. Almiron-Roig E et al. Portion size estimation aids. Appetite. 2018.
17. Schwingshackl L et al. Food groups and risk of overweight, obesity, and weight gain. Advances in Nutrition. 2019.

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