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Choosing right bread: What to know for effective weight loss

Choosing right bread: What to know for effective weight loss Illustrative photo (Photo: Freepik)
Author: Daria Shekina

During weight loss, everyone tries to avoid eating bread because they think it only contributes to weight gain. However, this is a common myth that should not be believed, says nutritionist Vira Kuryn.

What bread will be harmful

Very often, you can hear, "I don't eat bread to avoid gaining weight, but still, I'm not losing weight." Then perhaps the problem lies with the bread.

The nutritionist notes that bread can and should be eaten during weight loss.

When it comes to the calorie content of rye and wheat bread, there is no advantage to rye. It turns out that the calorie content is almost the same, averaging 250-260 kcal.

Nowadays, most of the bread sold as rye bread in stores is actually dyed wheat bread.

If the first ingredient listed in the product's composition is high-grade wheat flour, then it doesn't matter what's written on the front of the package. Such bread is not worth buying because it's just simple carbohydrates that provide no benefit.

What bread to eat during weight loss

For bread to fit into a proper diet, it should be made from whole-grain rye or wheat flour.

"The flour should be coarse, with a lot of fiber. And accordingly, these are beneficial complex carbohydrates that are necessary for nutrition," the message says.

Therefore, it's important whether it's white or black bread, but rather what flour it's made from.

The nutritionist advises not to abuse bread. You can eat 40-50 g per day before breakfast and lunch.

The main portion of bread is recommended to be eaten in the first half of the day. Then the calories will be used beneficially. And also - don't eat bread all the time. After all, you can add 300-500 calories to your daily intake without noticing.

It's important to have moderation in everything. Only under these conditions will your body likely thank you.