How To Eat Brown Bread for Weight Loss (Guide) 2023
When you finally realize that you must shed all the excess fat, you are bombarded with a lot of advice on what to eat and what not. Some will tell you to adopt keto and cut out all the carbs, while others suggest a full-on water diet. But as you must be well aware, none of these are sustainable in the long run.
If you genuinely want to lose weight once and for all, then it’s better to plan a good diet complete with all the macros in a healthy portion. This is why today we will talk about a rich source of carbohydrates whose sibling, white bread, earned many bad names among weight loss circles.
Brown Bread is a favorite among health-conscious dieters because of its nutritional value. It is a rich fiber and carbohydrate source, making it the healthier option. It’s made with whole wheat, which ensures less gluten and refined starch. But don’t go anywhere because the health benefits don’t end here.
Say goodbye to Iron Deficiency
Iron deficiency is prevalent today, especially among women. Due to their monthly periods, they are often at high risk of anemia. And today’s dietary habits further aggravate this problem. Furthermore, an iron-0deficient person cannot properly convert food into energy, leading to exhaustion.
But whole-wheat bread can come to your aid here. While white bread, made of processed all-purpose flour, loses all its nutritional value by the time it’s ready, brown bread made with whole-wheat grain retains all the essential nutrients, making it the preferred choice for weight loss.
Helps prevent Obesity
Undoubtedly, more than half the world’s population is overweight to some extent. And many of them are clinically obese, which leads to a decreased life expectancy. You are probably here for the same reason. And consuming processed bread and refined sugar is one of the most significant contributing factors to this disease.
This is why making the switch to whole-wheat bread has become so essential. Bread is a staple food for most people, so you cannot eliminate it from your diet forever. But brown bread is full of fiber and satiates you for extended periods, thus reducing random hunger p[angs throughout the day.
2-3 servings of brown bread a day not only helps the fat percentage in your body but also helps reduce belly fat, which is the most difficult to lose otherwise.
It is linked to a lower risk of heart disease and stroke.
Since whole-wheat bread is a rich source of Vitamin K, fiber, and antioxidants, incorporating it into your diet can help reduce the risk of a stroke. That’s because whole grains like oatmeal, barley, millet, wheat, etc, when consumed regularly, promote a healthy heart, reducing the possibility of a stroke.
Relieves Chronic Inflammation
Inflammation anywhere in the body, if left unchecked, leads to many serious diseases later on. It messes with the biology of your inner system and makes it inefficient to deal with daily stress. And processed foods are the root cause of inflammation. Large amounts of sugar and refined flour irritate the intestines and lead to bloating and inflammation.
This is why replacing refined flour bread with brown bread should be a priority if you want to lose weight. Its high fiber and nutrient content help reduce inflammation and promote a healthy gut.
How to include whole-wheat bread in your diet?
Replace your regular white bread with healthy and nutritious brown bread to begin extracting the many benefits it provides. But, as is the rule with everything, keep it in moderation. Don’t consume more than 3-4 slices in a day.
You can pair it up with boiled eggs, avocadoes, and unsweetened peanut butter for an even more fulfilling meal.
Is making the switch to brown bread enough to lose weight?
Although brown bread or whole grain bread is the healthier option for everyone on their weight loss journeys, it alone cannot fulfill your body’s nutrition needs. Yes, it is rich in Vitamin K, fiber, etc., but that’s not enough. Your body needs a proper diet with nutritional facts and protein if you want to shed fat properly and permanently.
So, we advise you to steer clear of any one-ingredient diets and include a little bit of exercise into the mix for the best results.
A Word of Caution
There is no doubt that whole wheat brown bread is immensely nutritious and a good option for everyone. But not all bread is made the same. Especially commercially. The packaged bread you buy from the stores is not made with whole wheat. They keep the ingredients the same and add a bit of color to make the bread appear darker.
This is why many people consume market-bought brown bread, thinking it’s healthier when, in fact, it’s just as detrimental to their weight-loss journey as refined flour. So brown color does not always equal healthier when it comes to commercially produced bread.
So, it’s better only to consume bread made at home, with natural wheat and other whole grains, to maximize nutrition.