We can eat up to 2 slices of white, whole wheat, or any other type of bread per day for weight loss. 1-2 medium slices a day, as part of a well-balanced, low-calorie diet, could help you lose weight because it reduces hunger and controls total energy intake.
Calories in bread
How many calories are in a slice of white bread?
Actually, all types of bread have a similar calorie content.
White bread has 267 calories per 100g. A medium slice of white bread has about 73 calories. Two slices of white bread have fewer than 150 calories!
So, eating 1–2 slices of bread a day won’t make you fat. Reasonable amounts of bread are beneficial for weight loss. Actually, eating reasonable amounts of bread can help people follow a hypocaloric diet for weight loss for a long time.
On the other hand, obese people who want to lose weight shouldn’t eat more than 2 slices of bread a day. Instead, you should consume lots of healthy, low-calorie, filling foods, such as vegetables.
How many calories are in whole wheat bread?
Whole wheat bread has a similar calorie content to white bread. It has about 254 calories per 100g. A slice of whole wheat bread has about 70 calories. So, we also should eat up to 2 slices of whole wheat bread a day for weight loss.
Prefer eating whole wheat bread than white bread. It has a higher nutritional value. It’s richer in fiber, protein, and minerals![1]
How many calories are in other breads?
All breads have a similar calorie content:
- multi-grain bread has 265 calories per 100g
- rye bread has 259 calories per 100g
- barley bread has 274 calories per 100g
- oatmeal bread has 269 calories per 100g
- potato bread has 266 calories per 100g
- rice bread has 248 calories per 100g
- bread with seeds has about 306 calories per 100g
- gluten-free bread from rice flour or corn starch has about 248 calories per 100g.
A medium slice of bread (27 grams) has between 67 and 83 calories. A large slice (40 grams) has between 102 and 126 calories!
Actually, it’s easy to overconsume bread. Eating more than 2 medium slices of any type of bread can make you gain weight. The calorie content of a slice depends on the type of bread and its size:
- 2 slices have between 134 and 252 calories, or up to 13% of the Daily Value on a 2,000 calorie diet
- 3 slices have between 201 and 378 calories, or 10-19% of the DV
- 4 slices have between 268 and 504 calories, or 13-25% of the DV
How many slices of bread should I eat a day to lose weight?
Several factors, including age, gender, and activity level, can influence the recommended daily bread intake for individuals aiming for weight loss.
As a rule of thumb, 1-2 slices of bread a day as part of a healthy, well-balanced diet won’t make you fat. Athletes can eat higher portion sizes, while people who follow sedentary life, seniors, or individuals with a low metabolism better limit to a slice a day.
Older individuals may require fewer calories to maintain their weight. As a result, portion sizes, including bread intake, may need to be adjusted to align with lower energy needs. The metabolic rate tends to decrease with age.
Moreover, men generally have a higher muscle mass and metabolic rate than women, leading to higher calorie requirements. The recommended bread intake may be higher for men to meet their energy needs while still supporting weight loss goals.
Individuals with higher levels of physical activity burn more calories, and they may have greater energy requirements. Highly active individuals may be able to incorporate more bread into their diet, especially if they choose whole grain or whole wheat options for added nutrients and fiber.
Certain medical conditions, such as diabetes or metabolic disorders, may influence carbohydrate requirements as well. Individuals with specific health concerns should consult with healthcare professionals for personalized dietary recommendations.
What’s the best bread for weight loss?
Certainly, whole-grain breads are better for weight loss. Also, they’re good for health. They have the highest nutritional value.
For instance, just a medium slice of whole wheat bread provides:
- manganese, 27% DV. Μanganese levels are significantly lower in obese people. High manganese intake has been reported to have beneficial effects in reversing metabolic dysfunction including obesity.[2]
- selenium, 13% DV. Adequate levels of selenium appear to have protective effects against obesity as well. As it’s a key component of powerful antioxidant compounds, selenium may protect from many chronic diseases. The richest food in selenium is Brazil nuts. Just nut provides more selenium than the daily value! You can add chopped nuts to your favorite bread snack.[3]
- phosphorus, 8% DV. Foods high in phosphorus and carbs such as bread help burn belly fat. It significantly enhances energy expenditure after a meal.[4]
- copper, 7% DV. A diet low in copper may cause fat accumulation. Eating foods rich in copper like whole grain bread can reduce Body Mass Index.[5]
- calcium, 5% DV. Getting adequate amounts of calcium is essential for weight loss. It inhibits the formation of new fat tissue while increasing thermogenesis!
- magnesium, 5% DV. A diet rich in magnesium supports weight loss. Among others, it’s involved in glucose metabolism.
- iron, 5% DV. Iron deficiency is the most prevalent single micronutrient deficiency and it has been closely linked to an increased risk of obesity. Among others, it may lead to fatigue and eventually low energy burn.
- zinc, 4% DV. Zinc as part of a calorie-restricted diet may control appetite and improve insulin sensitivity.
Seed bread won’t make you fat
Whole-grain breads with seeds are also beneficial for weight loss, despite, their high-calorie content. Pumpkin, sunflower, and flax seeds support weight loss, as they’re particularly high in minerals and compounds that are involved in energy metabolism:
- pumpkin seeds are the richest seeds in iron and one of the richest foods in potassium.
- sunflower seeds are good dietary sources of iron, zinc, vitamin B6, and vitamin E.
- flax seeds are one of the richest common foods in omega-3s.
Does white bread make you fat?
Certainly, up to 2 medium slices of white bread a day, as part of a well-balanced diet, won’t make you fat. However, it’s better to avoid white bread. White bread may have:
- less fiber and minerals than whole grain breads
- added sugar and preservatives
- a high glycemic index of 75. Just for comparison, table sugar has a glycemic index of 84. Too much white bread can spike blood sugar levels.[2]
Sandwiches and toast may be bad for weight loss as well. In most cases, they’re made of low-quality white flour.
Why am I always starving unless I grab a bite of bread?
Feeling consistently hungry unless you eat bread could be influenced by a few factors.
Firstly, bread varieties made from refined flour provide easily digested carbs which provide a quick source of energy. Consuming them can initially satisfy hunger. However, this effect may be short-lived.
These refined carbs can cause rapid spikes and subsequent crashes in blood sugar levels. After eating bread, you may experience a temporary feeling of fullness, but the subsequent drop in blood sugar levels could trigger hunger again. So, you always seek carbohydrate-rich foods, like white bread.
Keep in mind that if you rely on bread as a primary source of calories, your eating patterns and choices may be influencing your hunger. A diet lacking in diverse nutrients and food groups can lead to increased hunger.
Certainly, there could be psychological factors at play, such as associations between bread and comfort or satisfaction. Emotional or stress-related eating patterns might contribute to a perceived need for bread. In this case, bread can make you gain weight.
Can a slice of bread be bad for weight loss?
In fact, just a slice of bread with a high-calorie spread, sauce, or paste can make you fat. It can have more than 300 calories!
For instance, a serving (2 tbsp) of:
- Nutella or any other hazelnut spread has 200 calories
- tahini has 167 calories
- olive oil has 250 calories
- mayonnaise has 190 calories
It’s better to consume spreads, sauces, and toppings with few calories, like light mayonnaise or mustard. Even ketchup can be good for health, as it’s particularly high in lycopene!
However, you can eat a slice of brown bread with a tablespoon of high-quality jam, jelly, or marmalade!
What’s the best time to eat bread for weight loss?
At breakfast
The best time to eat 1–2 slices of bread for weight loss is at breakfast. In the morning, the body has increased glucose sensitivity. It stores more net carbs of bread as glycogen in the muscles.
Moreover, eating whole grain bread at breakfast is good for weight loss, as it keeps you full for hours! Consuming reasonable amounts of bread can control hunger during the day. Actually, bread helps the body produce serotonin, a compound that regulates appetite, helping us lose weight.
Certainly, you can eat bread at any time of the day and still lose weight, depending on individual preferences, lifestyle, and overall dietary patterns.
After exercise
For instance, consuming bread post-exercise can help replenish glycogen stores. Combine with protein for muscle gain and faster recovery.
Between or at meals?
Eating a small amount of bread as a snack can curb hunger between meals. Choose whole grain or whole wheat options for added nutritional value.
Including bread in your lunch can contribute to a balanced meal, though. Especially if you choose whole grain or whole wheat options for added nutrients and fiber.
Eating bread before bed can make you fat
On the other hand, the worst time to eat bread for weight loss is at night. Bread can lead to overconsumption.
Also, extra carbs are stored as body fat. The body’s metabolism tends to slow down during sleep.
Another bad time of the day to eat bread is before exercise. Especially whole-grain bread, as fiber takes time to digest. It may lead to bloating or other stomach discomfort, greatly affecting sports performance. You could consume moderate amounts of white bread a couple of hours before a workout, though.
Remember, individual responses to food timing can vary. So it’s essential to listen to your body’s hunger and fullness cues.
If you have specific dietary goals or concerns, consulting with a registered dietitian or healthcare professional can provide personalized advice tailored to your needs.
Does toasting bread affect its impact on weight loss?
Toasting bread can have several effects, but its impact on weight loss is generally minimal.
Toasting bread doesn’t significantly alter its caloric content. The process only removes some water content, but the calorie difference is negligible.
As a matter of fact, toasting may slightly increase the glycemic index of bread, potentially leading to a quicker spike in blood sugar levels. However, this effect is generally modest and may vary depending on the type of bread.
Some individuals find that toasted bread is more satisfying than untoasted bread, though. The crunchiness and change in texture might contribute to a feeling of fullness.
Toasting can enhance the flavor of bread, making it more appealing to some individuals. Enjoying your food can positively impact your overall eating experience and satisfaction.
In addition, toasting breaks down the starches in bread, making it easier to digest for some people. This can be beneficial for those who experience digestive discomfort with untoasted bread.
Certainly, the toppings and spreads you add to your toasted bread can have a more significant impact on weight loss. Even choosing healthier options like avocado, nut butter, or lean protein that contribute to a more balanced meal can make you gain weight, as they have too many calories.
How to eat bread to lose weight?
The importance of protein to weight management
There is no need to eat bread with butter or any other fattening spread. It’s always a good idea to incorporate protein in your meals if you’re on a diet.
Protein protects the precious muscle mass while following a hypocaloric diet. Minimizing the loss of muscle mass is crucial for a lean body and an increased metabolism.
Also, protein in combination with fiber, which is found abundant in whole-grain bread, promotes satiety, helping stick to a calorie-low diet for a long time.
Last, but not least, protein has the highest thermic effect. We burn between 20 and 30% of calories of protein during digestion!
Healthy & quick recipe ideas with bread
Here are 13 quick and healthy recipes that incorporate 1-2 slices of bread with at least one protein source for weight loss. These recipes provide a good balance of protein, fiber, and healthy fats to support your weight loss goals.
- Turkey and Veggie Sandwich: Layer lean turkey slices on whole wheat bread. Add crisp lettuce, tomato, and cucumber. Spread mustard or hummus for extra flavor.
- Calories: 250-350
- Protein: 15-20g
- Carbs: 25-35g
- Fat: 8-12g
- Chicken Salad Sandwich: Combine shredded grilled chicken with Greek yogurt, diced celery, and a touch of mustard. Spread on whole grain bread and add lettuce.
- Calories: 300-400
- Protein: 20-25g
- Carbs: 20-30g
- Fat: 10-15g
- Hummus and Veggie Sandwich: Spread hummus on whole wheat bread and layer with cucumber, bell peppers, and spinach. Add a protein boost with grilled chicken.
- Calories: 200-300
- Protein: 8-12g
- Carbs: 25-35g
- Fat: 8-12g
- Egg Salad on Rye: Mix hard-boiled eggs with Greek yogurt, mustard, and chives. Spread on rye bread and top with arugula.
- Calories: 200-300
- Protein: 10-15g
- Carbs: 20-25g
- Fat: 10-15g
- Smoked Salmon and Cream Cheese Bagel Thin: Spread light cream cheese on a whole grain bagel thin and top with smoked salmon, capers, and red onion slices.
- Calories: 300-400
- Protein: 15-20g
- Carbs: 25-35g
- Fat: 12-18g
- Chicken Pesto Sandwich: Mix shredded chicken with pesto and spread on whole grain bread. Top with sliced cherry tomatoes.
- Calories: 300-400
- Protein: 20-25g
- Carbs: 20-30g
- Fat: 12-15g
Vegetarian Recipe Ideas
- Caprese Toast: Layer tomato and mozzarella slices on whole wheat bread. Drizzle with balsamic glaze and sprinkle with fresh basil.
- Calories: 200-300
- Protein: 8-12g
- Carbs: 20-30g
- Fat: 10-15g
- Greek Yogurt and Berry Toast: Spread Greek yogurt on whole wheat bread and top with mixed berries. Sprinkle with a hint of granola for added crunch.
- Calories: 200-300
- Protein: 10-15g
- Carbs: 25-35g
- Fat: 8-12g
- Avocado Toast with Poached Egg: Top whole grain toast with mashed avocado and a poached egg. Sprinkle with salt, pepper, and optional chili flakes.
- Calories: 200-300.
- Protein: 10-15g
- Carbs: 15-25g
- Fat: 10-15g
- Peanut Butter Banana Toast: Spread natural peanut butter on whole grain bread and top with sliced banana. Drizzle with a touch of honey.
- Calories: 250-350
- Protein: 8-12g
- Carbs: 30-40g
- Fat: 12-18g
Vegan Recipe Ideas
- Chickpea Salad Sandwich: Mash chickpeas with avocado, lemon juice, and spices. Spread on whole grain bread and top with cucumber and sprouts.
- Calories: 250-350
- Protein: 10-15g
- Carbs: 25-30g
- Fat: 12-15g
- Tofu and Vegetable Open Sandwich: Sauté tofu with mixed vegetables and place on whole grain bread. Drizzle with tahini and sprinkle with sesame seeds.
- Calories: 250-350
- Protein: 12-18g
- Carbs: 25-35g
- Fat: 10-15g
- Black Bean and Avocado Wrap: Mash black beans with avocado, lime juice, and cumin. Spread on a whole grain wrap and add lettuce, tomato, and salsa.
- Calories: 300-400
- Protein: 12-18g
- Carbs: 30-40g
- Fat: 12-18g
Remember to adjust portion sizes based on your individual dietary needs and preferences.
