"One slice of a whole grain bread, with no added sugar, per day is okay," say nutritionist Keri Glassman. Oprah Winfrey has made a bold statement: you can eat bread and still lose weight.
Multi-grain bread has barley, wheat, oats, corn, buckwheat, millet and flaxseeds. Its densely rich in fibre and other healthy nutrients. All this makes it ideal for weight loss. It keeps you fuller for longer and thus stops one from binge eating.
It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels (9, 10 ). One 2014 study in 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity ( 11 ).
Carb intake is as essential as protein for weight. Completely shedding them can slow your weight loss. Bread makes a quick morning breakfast. Pair them with eggs, veggies or healthy spreads, just two slices of it can keep you fuller for a longer time.
Don't cut bread out completely – Eating grainy bread doesn't slow down your rate of weight loss. In fact, people who cut bread out of their diet find it harder to stick to a healthy eating plan. Don't eat too much – Bread is a relatively high kilojoule food, so it's still important to manage the amount you eat.
Taking white bread and white potatoes, as well as white rice and white pasta, out of your diet can be helpful for weight loss. Because of the way your body processes these four foods, they can lead to cravings for carbohydrates, also called sugars.
Will all bread make you gain belly fat? It's true that white bread is linked to an increased risk of belly fat, but that doesn't mean that all bread is bad. High-fiber, whole-grain bread is actually linked to less belly fat when consumed with a healthy diet.
Which foods lead to the most weight gain or weight loss? Potato chips top the list of foods that cause weight gain, followed by potatoes, sugar-sweetened beverages, unprocessed red meats, and processed meats. Foods that lead to weight loss include yogurt, nuts, fruits, whole grains, and vegetables.
If your goal is to lose fat and lean out - bread is probably the better choice for you pound for pound vs white rice. This is of course if you equate for the same calories. It'll make you fuller, for longer than white rice due to its protein and fiber content. It also has more protein to increase your metabolic rate.
But if you're aiming to lose weight, you might want to stick to 8 slices per day and that is depending on your carbohydrate intake throughout the day.
The vast majority of the evidence supports the latest US Dietary Guidelines, which state that a “healthy” 1,800-to-2,000-calorie diet could include six slices of bread a day—including up to three slices of “refined-grain” white bread.
Cut the carbs—When you cut out refined carbs like white bread, rice, bagels, pasta, cookies, candy and chips and focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits, you start to lose belly fat, because, once again, your body is burning fat for fuel.
Choosing refined grains instead of whole grains.
Speaking of carbs, experts across the board agree that whole grains (like oats, quinoa, farro, and whole-wheat pasta and bread) are much better choices for a flat belly than their refined counterparts (like white bread and pasta).
Fresh fruit is always a healthy snack. For a creative spin, pair a piece of fruit with a few nuts, low-fat cheese, cottage cheese, or some whole grain cereal and low-fat milk. Or, try a cup of berries with a tablespoon of melted chocolate chips for dipping.
Why do so many of us get so fat? the answer appears obvious. “The fundamental cause of obesity and overweight,” the World Health Organization says, “is an energy imbalance between calories consumed and calories expended.” Put simply, we either eat too much or are too sedentary, or both.
Since carbohydrates are the main source of energy in the body, when they are lost, the body breaks down fats and produces ketones, and the result is: Bad breath. Dry mouth. Tired.
So to answer the question of "Will bread make me fat" we say - Yes, it will. But, only if you eat too much of it, and that too the wrong kind. Stick to whole grain breads and you can enjoy 2-4 slices a day, depending on your individual carb and calorie needs.
The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
In fact, bread can be included as part of a healthy, balanced diet every day – yes that is correct, every day! Of course there are bread products you should try to choose more often than others (think: whole grain bread!), but I think we often forget about all the great things bread has to offer.