To cook potatoes with the goal of losing body fat, follow these few simple principles: 1. Avoid oil and fat - do not cook the potatoes with oil, butter or ghee. Oil is 119 calories per tablespoon, so when cooking potatoes with oil, you can easily double their calories! Instead cook them in water, broth or by baking or air-frying them. 2. Do not eat them with high fat condiments or toppings, such as cheese, butter or sour cream. Instead use low fat or fat free toppings such as: salsa, BBQ sauce, ketchup, mustard, spices, vegetables and fat free sauces.