Five ways to enjoy bread and lose weight

Those who want to lose weight often give up bread and pastries first. Bread has a bad reputation. It is full of carbohydrates that supposedly make us fat. But that idea is long out of date. Bread is a staple food prepared from a dough of flour and water, usually by baking. Throughout recorded history and around the world, it has been an important part of many cultures' diets. It is one of the oldest human-made foods, having been of significance since the dawn of agriculture, and plays an essential role in both religious rituals and secular culture. Bread can be served at many temperatures. Once baked, it can subsequently be toasted. It is most commonly eaten with the hands, either by itself or as an addition for other foods. Bread can be spread with butter, dipped into liquids such as gravy, olive oil, or soup. 

"Banning carbohydrates, especially the ones you love, can lead to a great craving for food," a nutritionist warned us. In these five ways, you can take care of your figure and still enjoy delicious bread.

1. Choose bread rich in fiber

Yes, there is fiber in bread too. They lead to a long feeling of satiety, regulate blood sugar and help create energy deficits to burn fat. When you are buying bread, just make sure it has a high dietary fiber content. According to nutritionists, three to five grams per serving of bread is ideal.

2. Stay away from bread with a lot of sugar

Worth a look at the ingredients. A lot of sugar is often added to bread, specially packaged bread. The high content of added fructose and corn syrup negates the good properties of dietary fiber. They ensure a rapid rise in blood sugar levels. But what goes up fast gets down fast again. Low blood sugar then quickly causes cravings for food. To get around this vicious circle, make sure the bread is five grams or less of sugar per serving of bread.

3. Prefer to use whole grains

White bread is, of course, infinitely delicious, but if you can’t do without bread, you should opt for whole grains. In the case of highly processed cereals, many nutrients, fiber, and vitamins are lost.  Whole grains have another advantage: whole grains contain more protein, which is important for building muscle and thus for fat loss. When you are shopping, pay attention to wholemeal bread and don't be fooled by advertising tricks like "balance bread" or "sports bread".

4. Combine everything

Do you want the bread to remain a part of your diet? Combine it with low-fat protein and healthy fats. This balances your meal, you stay full for a long time and, despite the bread, you can enjoy a healthy diet. Mix the slice with the chicken, tuna, or egg. Healthy fats can be found in almond mousse, hummus, and avocado, for example.

5. Don’t combine too many carbs

Make sure there are not too many carbohydrates in the meal. Pasta, bread, and potatoes are a little too much at once. This is especially important "if you are very sensitive to carbohydrates,". It is better to distribute important carbohydrates evenly throughout the day.