The premise of the bread diet is that people can lose a large amount of weight--up to 20 lbs. in eight weeks--by eating a lot of bread every day. This means up to 12 slices of bread per day for women and up to 16 slices for men. Nutritionist and registered dietitian Olga Raz developed this diet and presented it in her 2005 book "The Bread For Life Diet." Although bread is the diet's foundation, you can substitute certain other carbohydrates for some of the bread.
Function
The bread diet is purported to work by the action of carbohydrates on serotonin levels, explains the Diet Choices website. Serotonin is a neurotransmitter involved in feelings of satisfaction and happiness, and it also regulates hunger and satiety signals in the brain. Raz theorizes that eating bread raises serotonin levels, and that eating too much protein can lower serotonin levels. Elevated serotonin levels reduce cravings for unhealthy foods, such as sweets. In addition, increased serotonin makes you feel good, keeping you motivated to continue the diet.
Types
Focus on lighter versions of bread containing up to 45 calories per slice during the bread diet. You can eat more dense breads, and breads containing nuts or fruit, but you shouldn't do so every day. Choose whole grain bread because the low glycemic index of whole grains helps keep your blood sugar stable compared to eating refined flour breads. Foods with a high glycemic index cause spikes in blood sugar. You may substitute oats, pasta, brown rice and other complex carbohydrates for some of the bread servings.
Meals
Sandwiches are a good choice on the bread diet. Use only one spread at a time and spread it very thin. Some approved spreads include avocado, hummus, mustard, peanut butter and jelly without added sugar. Do not use butter, margarine or sweet spreads such as honey. Try sandwich fillings such as smoked salmon, tuna, chicken and turkey white meat, eggs, low-fat cheese and soy products. Lean, unprocessed meat, chicken and fish is allowed in three meals per week, and you may eat up to four eggs per week. The bread diet allows most vegetables in unlimited amounts.
Considerations
The main restricted foods on the diet are fruit and fruit juice, because Raz says they can raise blood sugar and are not necessary for a healthy diet. Fruit juice in particular has a high glycemic index. However, the Every Diet website notes that some fruits, such as apples and pears, have a lower glycemic index than some whole wheat breads.
Pros and Cons
The bread diet has several advantages, explains Every Diet. Meal preparation is easy and you don't have to count calories. The recommended foods are inexpensive and you don't have to buy any special ingredients, supplements or prepared meals. However, some people simply do not lose weight or feel their best on high-carbohydrate diets. Diabetic patients or anyone prone to significant blood sugar fluctuations can have negative reactions to this diet. High intake of complex carbohydrates can cause bloating.
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