Are you trying to lose weight and wondering, does eating bread make you gain weight? Do I have to quit bread to lose weight?
Hi, it’s Ivana, helping you get fit healthy and strong at any age.
If you’re interested in sustainable weight loss without giving up all your favourite foods, then this is a place for you.
We’re going to talk about bread and whether you can include bread in a weight loss plan.
And at the end, I’m going to share what you should really focus on for weight loss.
What’s So Bad About Eating Bread?
So what’s so bad about bread?
Bread is very easy to overeat. And you’re going to put on weight if you consume excess calories.
Bread also goes very well with quite calorie dense things like butter, which is about a hundred calories per tablespoon or olive oil, which is about 120 calories per tablespoon. And you know, when you’re dipping that bread and olive oil, you’re probably getting quite a lot on there.
But bread isn’t inherently bad. Carbs in general are not inherently bad.
You don’t need to give them up in order to lose weight.
Bread Is Just One Component Of Your Diet
You could have a single slice of bread or even two every single day and still meet your calorie and macro targets.
Bread can be part of a healthy weight loss diet.
It’s basically a matter of quantity and often quality as well because the amount of fiber in the bread is going to impact how your body absorbs it. You can also find bread that is fairly high in protein as well, which can be useful for weight loss.
Let’s have a look at a specific example.
This is Dempster’s whole grain.
Two slices have 190 calories, which is no big deal. Really. It’s got four grams of fiber, which is great. And it’s also got eight grams of protein. So four grams of protein per slice. If you have a chicken breast sandwich or a Turkey breast sandwich, then this could be a great choice.
You’ve got two slices that are providing fiber and providing some additional protein.
How Do You Feel About Eating Bread?
Think about how you feel about bread for a moment. Is bread really enjoyable for you?
If you take that thick loaf and dip it in olive oils that are really pleasurable experience for you, if it is then what do you want to give that up?
Any dietary modification you make should be something that you can do long-term.
Can you see yourself giving up bread for months or years?
Even if you can, no problem, then feel free to cut it out. It does have some potential benefits. I mentioned there can be protein and it’s a good source of fiber in most cases, as long as we’re not talking about highly processed, refined white bread, where you’re not going to see a lot of fiber, although the calories are actually quite low. So a slice of white bread here and there.
If you really enjoy it, isn’t going to hurt either.
Why would you want to give up bread? If it’s one of your favourite foods?
That’s not a system I believe in and it’s possible to lose weight while eating bread. So why would you want to go without carbs in general are not the enemy carbs can provide energy. They provide you with fiber in many cases and they can fill you up. And as I said, they can also be very pleasurable. It’s really important for you to enjoy your food, to enjoy the diet that you’ve put yourself on so that it’s healthy and sustainable for you.
When Eating Bread Goes WRONG
I have a personal example of when bread can go really wrong. Now, back in my twenties, when I was binge-eating and my weight was up and down. I was constantly on and off a diet bread was one of my favourite things to eat.
In fact, I used to love the really thick, crusty whole grain soda bread, but it’s actually very calorie dense because it’s very heavy bread. And I used to love to dip it in tons of olive oil.
And I could eat an entire loaf of this soda bread, just in one sitting.
I mean, we’re talking about a day’s worth of calories in a very short time. Then I convinced myself that because it was whole grain bread, it was healthy and I was dipping it in olive oil.
That’s also healthy, right?
What Matters For Weight Loss
But at the end of the day, what matters for weight loss is the calories that you consume and then the macros that they’re made up of. So you want to make sure that you produce a calorie deficit and burn off more calories than you take in.
Now, there are a lot of ways of doing this and you can obviously increase your activity levels either through weight training or cardio exercise, general movement.
Why People Lose Weight When They Quit Eating Bread
But the easiest way to produce a caloric deficit is to manage your diet. So making a change to your nutrition plan, that allows you to reduce your calories.
And for some people who are over consuming bread, if they’re having it all the time and perhaps with a lot of calorie, dense oils or fats on top, then eliminating bread automatically eliminate a lot of calories.
And that’s why people who give up bread find that they lose a lot of weight.
Sometimes if they were eating a lot of bread before, but it doesn’t mean that having one or two slices a day, even with some olive oil or some butter would cause a problem.
What Really Matters For Weight Loss
As long as you modify your other caloric intake throughout the day in order to adjust for that, what really matters is that you’re eating the right amount of calories to produce a calorie deficit.
And that will allow you to lose weight.
So you can eat some bread every day and you can stay lean.
A Caution For People Who LOVE Eating Bread
But I do want to caution you. If you are one of these people who really love spread, what’s going to happen.
If you eat one slice, is it going to cause you to eat the entire loaf?
For some people, it may take some time before they adjust and are able to eat just that single slice or maybe those two slices. And if you didn’t one bread leads you to eat the whole loaf, then maybe it’s best to avoid bread for the short term until you’re able to control those cravings.
Controlling My Bread Cravings
That’s actually what I did. I cut out bread for a short period of time, found it. I didn’t really enjoy all breads that much. And a lot of people just consume bread in every meal, or they have carbs in every meal without even thinking about whether they really enjoy it.
Do you really like that cereal that much?
Do you really enjoy that slice of bread?
Often when I go out to a restaurant and I see like a really delicious piece of bread.
“Okay, I’m going to have that.” But I’m not going to pull out some white bread and eat that because to me that’s not really appealing.
You may very well like that processed white bread, and that’s fine as long as you can manage your intake.
Questions To Ask Yourself About Eating Bread
So if you’re considering giving up bread for weight loss, ask yourself a couple of questions:
Will I miss bread?
Can I give up bread for months or years?
If you really love bread, you may want to consider creating a nutrition plan for yourself that includes bread on a regular basis. That way you have something positive that you enjoy in your plan.
The Final Word On Eating Bread
If you enjoy bread, there’s no need to completely cut it out. You can make a plan that will allow you to produce a calorie deficit, lose weight and lose fat, and still include one of your favourite foods.
Leave a comment to let me know what your favourite kind of bread is.
Thanks for watching today and stick around for more evidence-based weight loss videos.