Bread can be a source for a large amount of calories. For people wanting to lose weight, cutting out, or at least reducing the amount eaten, certainly can help.
For example, if you only eat one slice per day, cutting that slice out can result in a 1-pound loss over a six-week period, if you don’t change anything else; however, if you have three or more servings per day, cutting it out can save 400 calories and result in a 3-pound loss of weight over a four-week period. So the quantity consumed makes a difference.
White bread does something else which sabotages your weight loss efforts. It breaks down quickly which can spike blood sugar. Once the spike is over, the crash begins and the craving for more food starts. So not only can you cut out calories by cutting out white bread, but you won’t have such powerful cravings to eat (and hence not take in even more calories).
Here are some ways in which you can can reduce or cut bread out of your diet entirely:
1. Whole grain bread
By switching to a bread made with a whole grain, you’ll save calories also as well as staying fuller longer (because of the extra fiber). Whole grain bread may only have 80 calories per slice where white bread has 110 calories or more.
2. Low-carb substitutes
However, you can cut out bread entirely by replacing it with a lower calorie substitute, such as fruit or vegetables. Here are some ideas:
Instead of having two pieces of toast with scrambled eggs, have a side of cantaloupe instead and save a couple hundred calories.
Top 2 cups of salad greens with turkey or grilled chicken breast instead of making a sandwich, and save 220 calories.
Skip the dinner roll and have a ½ cup serving of broccoli and save another 55 calories.
Calories saved for the day: 475. Just from these three swaps, you almost have a 500 calorie deficit for the day. Do that for 7 days and lose a lose a pound to 1 ½ pounds for that week.
3. Reducing portion sizes
Another trick dieters use is to reduce portion size. Instead of having a sandwich made with two slices of bread, substitute the bread with a smaller serving, such as one slice cut in half, or a bagel or sandwich thin. By doing this, you trick your brain into thinking you are eating more than you really are.
Portion control, substitutions and using whole grain products in place of those made with white flour are all sound choices to control blood sugar, cravings, reduce calories and lose weight.