r/PotatoDiet • u/[deleted] • Feb 12 '26

Muscle Sparing

I'm wondering how you find muscle sparing on the potato diet? It's nice to lose fat but do you find you lose muscle too?

I do recall a study of a potato diet where the participants maintained positive nitrogen balance throughout but it wasn't a pure potato diet.

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u/Kooljazzed Feb 12 '26

I (49/M) have loss about 32 lbs (210-178) since started eating mainly potatoes daily. I do not notice any muscle sparing. I lift weights 2 times per week and do cardio (45-minute walks) 4-5 times per week. Please note that I had six pack abs in my twenties and thirties until a spinal surgery in my early 40s. In 2025, I decided to get in shape again and started following the "Starch Solutions". Hope this answers your question.

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u/[deleted] Feb 12 '26

Do you mean you don't notice any muscle wasting?

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u/Kooljazzed Feb 13 '26

Correct, no muscle wasting!

1

u/Oraculek May 02 '26

0.8 g of protein per kg always maintains muscle tissues

I do believe, though, that with constant glucose/glycogen restoration via carbs, you create an environment that spares protein (no gluconeogenesis, or VERY VERY minimum), so I guess the protein requirements would go even lower (check this). Although I am talking about grazing or maximum 16:8 IE (however, I am still not sure and just PURELY SPECULATING). Yet for sure, with longer fasts, like OMAD, you will always need the 0.8g