Is Bread Useful For Weight Loss?
We often hear that weight loss is incompatible with white carbs. Therefore, you have to eat brown rice, and stick to quinoa pasta. Ditching bread completely is, however, a misconception, and your diet does not have to be bland. How is it possible? Let us delve into the details of the prejudice first.
Why the whole grain?
The whole-wheat trend seems to be reasonable. Such grains retain their three essential parts – the bran, the germ, and the endosperm. White types of bread, on the other hand, include just the endosperm, with little fiber and a lot of simple sugars. This combination is sure to make your insulin and blood sugar soar. Hardly a weight-loss solution.
However, there is no single food that can prevent you from losing weight. Take a healthy approach to bread, but do not cut it out completely if you find it too difficult. You can still consume moderate amounts of white carbs and become lighter. Here is how.
1. Focus On Calories
Keeping a meticulous record of every calorie is insane. Instead, make sure you have a rough idea of the intake. Losing weight requires reaching a calorie deficit. On average, the condemned slice of white bread adds around 75 calories plus 15 grams of carbs. A balanced diet for weight loss often advises getting roughly 40% of daily calories from carbs.
2. Eat Bread with Fat and Protein
When eaten on its own, white wheat is hardly recommended. However, there is a way to enjoy it with no detriment to your fitness goals. If you combine white bread with protein, fat, or fiber in a single meal, this slows down carb digestion and the release of sugar into the bloodstream.
Make a sandwich with chicken, meat or eggs. Add pulses, such as lentils, chickpeas, or beans. These contain a lot of fiber. For the fat ingredient, consider olive oil, cheese, nuts, seeds, or avocado.
Why not combine the healthy and the tasty in one dish? Mix white and whole-grain pasta. This way, you will still feel your satisfying taste, with sufficient amounts of fibers and nutrients sneaking into your system.
4. Stick To The Right Serving Size
If half-measures are not your style, focus on portion sizes instead. For instance, a single serving of cooked pasta equals one cup, or 220 calories plus 45 grams of carbs. Women often tend to eat more!
5. Downsize Comfort Food
If you cannot live without noodles, stick to the tiniest type. The smaller the pasta shape (e.g., macaroni or angel hair), the bigger your serving will look and feel. This illusion will make your white-wheat meals delicious but still acceptable. Steer clear of huge sizes like fettuccini or rigatoni.