High calorie breads and bread products like pastries can increase the size of your waistline. However, eliminating bread completely from your diet is not the only way to lose weight. In fact, some bread products can even help to promote weight lose. Saying goodbye to bread forever is not necessary, but eliminating unhealthy breads and including whole grain breads will help you lose weight.
Misconceptions
Eliminating foods completely from your diet may bring you a fast weight loss but it will not be a sustainable weight loss. Reducing the amounts of bread you eat and eating the right types of bread will leave you feeling satisfied and not restricted. The MayoClinic.com explains that you should eliminate refined grains like white bread because they go through processing that removes certain parts of the grain, nutrients and fiber. Processed breads often have added sugars, which increases their calories without increasing the nutritional value.
Whole Grains
Whole grain breads will help to promote weight loss because they are high in fiber and nutrients. Fiber works to help the body to feel full, which can curb binge eating. In the January 2008 issue of the "American Journal of Clinical Nutrition," a study completed by Pennsylvania State University College of Medicine found that people who consumed more whole grains daily had a greater reduction in body weight, waist circumference and body fat percentages.
Restricting Calories
Restricting how many calories you are consuming each day, not eliminating foods, will help you lose weight. The American Heart Association explains that women who are trying to lose weight should not fall below 1,200 calories and men should not fall below 1,500 calories. In order to lose 1 lb you must burn 3,500 extra calories. Creating a caloric deficit of 500 calories a day, though restricting calories and exercise, will help you reach a successful weight loss each week.
Considerations
The topping you put on your bread can lead to weight gain. Eliminate butters, creams and cheeses that add calories and saturated fat to your meal. Instead, dip your bread in olive oil or use light spreads to reduce unwanted calories. Also, monitor the amounts of bread you are consuming. One piece of bread is a proper serving size.
References
- MayoClinic.com: Carbohydrates: How carbs fit into a healthy diet
- "The American Journal of Clinical Nutrition"; The effects of a whole grain--enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome; Heather Katcher, January 2008
- American Heart Association: American Heart Association Guidelines for Weight Management Programs for Healthy Adults
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