Reviewed Diettian Jessica Ball, MS, Rd
Recipe photo: Stacy K. Allen. Eating design.
The main points
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Thin sliced whole grain bread has a lot of fiber, which helps to feel fuller and maintains healthy digestion.
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Choosing thinner slices reduces calories per serving, making it easier to enjoy bread while maintaining calorie deficit.
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Small bread adds protein that helps maintain muscles and satisfy weight for longer.
I am a nutritionist and Certified bread lover – and these two things are not denying each other. The bread has been caught due to the fact that it contains too much carbohydrates, has a gluten -free, has a lot of calories and can feel particularly taboo to eat if you try to lose weight. “Bread does not have to be restricted because the weight loss is associated with the overall calorie balance, not one food,” says Samantha Devito, MS, RD, CDN. Although any type of bread can be used as part of a healthy diet in moderation, there is one that stands out above the others if you try to achieve a weight loss goal. Our choice? Thin cut 100% whole grain bread. We talked to registered nutritionists and looked at science for which this bread can be useful for your weight loss trip.
Why do we love thinly sliced whole grain bread to lose weight
High fiber
The fiber is an unresolved hero when it comes to your overall health, but it is especially important to lose weight. “Whole grain bread provides more fiber than refined grain bread,” notes Macy Diulus, RD, LD, MPH, CDCES. “That fiber helps us to feel full and signals that we are saturated. When we eat bread without fiber and do not say it with other major macronutrients such as proteins and fat, we do not feel full, which can cause larger portions and excess calories.”
The whole grain bread is made with all grains, including bran, germ and endosperm, and the fiber has not been removed. When researchers gave obesity people with whole grain or refined grain, they found that the whole grain group lost much more weight within eight weeks. It is unclear why healthy grains were more useful, but the fiber found in them is associated with increased satisfaction, reduced energy consumption and more satisfaction in the mouth when chewing – these grains are a little bit of them.
The fiber can even help you lose weight, regardless of calorie and macronutrients (although these are still important factors). In one study, people who losing weight and their consumption of fiber were most closely linked to weight loss.
Bad News? More than 90 percent of Americans do not eat enough fiber. 2020-2025. Diet guidelines recommend about 25 grams per day for women and 38 grams for men. Good news? The fine smell, thinly sliced bread, gives about 4 to 6 grams of two slices to help you get into your fiber goals. This may vary by brand, so be sure to check that your chosen bread nutrition label you choose.
Lower in calories
The fiber is really important when you need to lose weight, but calories also play an important role. “Weight gain often leads to excess calorie intake rather than eating or avoiding one particular food or food group,” Jaime Bachtell, Shelbert, RDN shares.
Numerous studies conclude that no diet is better than the other due to weight loss. This means that you can eat less carbohydrates or intermittently, but it usually determines how you can maintain a calorie deficit. The most important thing when you need to lose weight, eating less calories than your body.
This is where the thin sliced bread has a edge. You can still enjoy sandwiches and toast, but since the bread is slightly smaller, it has less calories. Thin sliced bread has 60 to 70 calories per piece compared to a standard bread, which can be between 120 and 140 calories per piece.
This may mean that a thin sliced bread sandwich will have about 100 less calories without feeling that something is missing. Adds the diulus: “Bread of different sizes and different thicknesses, so understanding the facts of nutrition helps us determine the right amount of bread for a balanced dish.”
Packed with proteins
Although no bread will be compared to protein for foods such as tofu, chicken or fish, healthy grains have more protein than refined grains. “The choice of bread with a higher protein content is a bonus for weight loss. Protein increases satiety to make it longer. This also helps maintain lean muscle mass during weight loss-an important factor in maintaining healthy metabolism,” says Bachtell-Shalbert. Protein occupies more energy to digest your body than carbohydrates and fat, and can help you keep it full. It can also help your body keep your muscles or lean mass, which is important for overall health and weight loss.
Thin sliced whole grain bread in each slices will receive six grams of protein, which is the same amount of protein found in one large egg. In addition, adding another source of protein to your bread, such as nut butter or tuna salad, will help you make your whole dish more satisfying.
Other Tips for Health Weight
Sustainable weight loss is not just a type of bread you choose. Aim to eat a lot of fruits and vegetables, move your body, restrict stress in your life, and try these simple, scientific tips that will help you travel in weight.
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Get your ZZZ; “Get less than recommended from 7 to 9 hours a night is a risk factor for obesity. Sleep priority maintains a healthy metabolism and regulates appetite,” Bachtell-Shalbert shares. See every night to go to bed at the same time and create a sleep routine.
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Look outside the scale. Diulus cooperates with its customers: “There is no need to pay too much attention to the number on a scale as this does not provide a whole body composition image. Instead, consider tracking other health factors such as sleep quality, stress, energy levels and laboratory value such as lipids and blood sugar levels.”
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Take small steps; Sustainable changes are the key to weight loss. Instead of a big repair of your diet, start small and build. Devito notes: “I aim to teach focus on small changes, for example, add Greek yogurt to breakfast, beans to salads or eggs, which can make a major impact on appetite control and long -term success.”
Our expert is taking
Thin sliced whole grain bread takes the cake when it comes to choosing bread for weight loss. It supplies the fiber, is lower in calories and packs a few protein to help you maintain full and energy, still in combination with your goals. If you are a bread lover, remember that removing your favorite food is not always a long -term strategy. Diulus adds: “Bread provides carbohydrates that are essential for our energy and metabolism. Instead of completely avoiding bread (which usually caught and leads to more), try to choose whole grain bread with higher fiber.” Remember that long -term weight loss is not just the bread you choose. It is also important to get enough sleep, make minor changes, keep your attention from scale and a total balanced diet.
Read the original article about Eatingwell