If you are an absolute carb lover and don’t feel quite as satisfied after a meal that doesn’t contain a bit of pasta or bread, then we have some great news for you. You can still indulge in these foods, notoriously linked to weight gain, and still not gain a pound. That’s right you can keep bread as a staple in your diet and still lose weight!
Now, before we tell you how, there are some healthy breads out there that are actually linked to weight loss when eaten regularly. But, if you are after the top secrets to eating all breads out there and not gaining weight, then here they are.
Calorie counting is one of the most effective ways to lose weight and still be able to eat everything your heart desires. This includes all types of hearty, delicious breads. An average slice of bread contains roughly 75 calories and 15 grams of carbohydrates. Most weight-loss diets that are balanced across the food groups recommend approximately 40% of your daily calories from carbohydrates. So, let’s say your daily calorie intake is at 1800 per day, that means you should be eating around 180 grams of daily carbs.
Pair with Fat & Protein
There are types of bread out there that do not contain a high number of calories, however, the body absorbs starchy foods like bread quickly, which can result in a spike in blood sugar and insulin. This can result in fat storage and a cycle of craving for fatty foods. The way to overcome this is to pair your bread with some protein or fat to slow down the body’s digestion of the carbs and release of sugar into the bloodstream. So, when making your next sandwich, opt for protein sources such as chicken, meat, eggs, beans, tofu, and lentils.
Be aware of Serving Sizes
Monitoring portion sizes is another great way to control weight gain, especially with huge loaves of delicious bread. As mentioned earlier, one slice of bread contains 75 calories and 15 grams of carbohydrates, which means the bread alone in a sandwich is 150 calories, aside from fillings. Bear this in mind the next time you are making your lunch and wanting to fill your loaf with lots of different ingredients.
Look out for Whole Grains
When purchasing your next loaf of bread, make sure to scan the ingredients list. If the ingredients at the top include sugar, fructose, corn syrup, sucrose, white or wheat flour, then try your best to limit these breads as these are simple carbohydrates. Bread is only considered ‘whole grain’ if the first ingredient listed on the label is ‘whole grain or whole wheat.’ So, make sure to scan the ingredients list of multigrain products and your best judgment. Understanding the ingredient list to the best of your ability and nailing the basics, is a huge step towards clean eating and selecting breads that are more suitable for weight loss.