Yes, you can still eat bread and lose weight at the same time.
Bread gets a bad rap. This food is carb-based and is often the first thing that gets cut out of people’s diets when they are trying to shed pounds.
“Carbs are one of the most demonized macronutrients, especially when it pertains to diets and weight loss,” says Lisa Moskovitz, author of The Core 3 Healthy Eating Plan.
But read our lips: Your fears about eating bread are unfounded. The carbs in bread do not automatically translate to weight gain or fat cell accumulation, Moskovitz says.
On the other hand, “cutting all carbs from your diet, particularly the ones you love like bread, might only backfire later and lead to more cravings,” she says.
What’s more, carbs can make meals more satisfying, energizing and filling, as they supply the fuel your body needs, like gas to a car, Moskovitz says.
All this is to say, eating toast at breakfast or a sandwich for lunch could be a healthy part of your weight-loss plans. Just avoid these three common mistakes.
1. You eat Bread Lacking in Fiber
Fiber is your friend: It helps to slow digestion, balances your blood sugar and helps produce an energy deficit that’s necessary for burning fat, Moskovitz said. Plus, higher-fiber foods keep you full for longer, so you will feel satisfied eating less.
Fix it: If you want these benefits that support weight loss, then stick with slices that have at least 3 to 5 grams of fiber per serving, says Moskovitz.
2. The Bread Is Packed With Added Sugar
Believe it or not, added sugar, including high-fructose corn syrup, is found in a lot of store-bought breads, Moskovitz said. Unfortunately, sugar additive has the exact opposite effect that fiber has: Rather than stabilizing your blood sugar, it can lead to sudden spikes, she says.
But what goes up must come down. Shortly after eating, your blood sugar levels will fall, and you will find yourself fighting the belly rumbles and craving carbs.
Fix it: To avoid this ruthless cycle, aim for less than 5 grams of added sugar per serving.
3. You Opt for Refined Bread Over Whole-Grain
White breads and other refined breads lack nutrients and fiber, which get stripped during the milling process. Without the nutrient-dense components of the grain kernel, the germ and the bran, these highly processed grains will increase your appetite and blood sugar, Moskovitz says.
On the other hand, whole grains are a great source of muscle-building protein and filling fiber that help to promote weight loss and weight control (not to mention reduce your blood pressure and make your immune system stronger).
Fix it: When you are buying whole-grain bread, search for “100 percent whole-grain” or “100 percent whole-wheat” kind, and make sure that the term whole-wheat is the first ingredient that’s listed on the label. Also, be cautious of similar-sounding terms, such as “multigrain” or “wheat,” which are normally made with refined white flour.
Author: Blake Ambrose