Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (2024)

  • Nutrition

Shannon Clark

May 14, 2019 4 min read

When you commit to a fat loss diet, you may think you have to cut bread out completely! Time to rethink your options! These bread recipes are tasty and super-healthy, and they won't ruin your diet! Check 'em out!

After making the decision to go on a fat loss diet to strip off those last few pounds that just won't seem to budge, the painful realization may set in that you're now going to have to say so-long to many of your favored higher-carb foods in the diet.

Bread, pasta, cereal—all could be banished from the plan depending on the specific requirements that your selected diet calls for. For many people, it's not cutting out fast food or that bag of chips they kept in their pantry for when the late-night munchies set in that's the problem. They can actually do that reasonably well and don't seem to have any serious cravings once they get past the initial hurdle.

But cutting out bread? That's a whole other ball game. A ball game many go in knowing they have a low chance of survival.

Fortunately though, if you're willing to get just a little bit creative, you can have that bread and still get to your target lean body fat level.

Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (2)

Creating healthy, tasty bread doesn't have to be impossible, it just takes a bit of smarts, a bit of time, and a bit of trial and error until you find the perfect combination of ingredients that will fit your diet and suit your taste buds at the same time.

Let's have a brief look at how to make healthy tasty bread so you can add this food back into your fat loss diet program.

1. Substitute Egg Whites For Whole Eggs

One way to cut some of the fat out of any bread recipe you may be preparing is to cut out one or more of the whole eggs the recipe calls for and use some egg whites instead. This will boost the protein content of the bread, while reducing the overall calories you consume as well.

2. Use Gluten Flour Rather Than Regular

For some people, one of the primary reasons they can't have bread in their diet is because they have severe gluten insensitivities. If this happens to describe you, you may want to consider swapping in some gluten flour instead. This will still bake up very much like regular flour would, but will not cause nearly the same digestive upset and pain as a typical loaf of bread.

What is Gluten?

Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (3)

Gliadin and glutenin comprise about 80% of the protein contained in wheat seed. Insoluble in water, the proteins can be purified by washing away the associated starch. Gluten is an important source of nutritional protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.

3. Grind Up Some Oats

Another option that you can use to reduce the total amount of flour that you have to use in your bread recipe and really boost up the overall nutritional content is to grind up some oats to add in. Since oatmeal is extremely high in dietary fiber, low in sugar, and provides an extremely slow-releasing source of carbohydrates, this really is an ideal option for creating bread with.

4. Go Low Carb

On a low-carb diet? If you are, you'd definitely think bread would be scratched off your list permanently—regardless of what you do.

Wrong again. If you plan properly, bread can be a part of a very low-carb diet again. The key thing that you'll want to do in this instance is replace all the regular flour called for in the recipe with ground flaxseed meal instead. This will also really boost up the overall fiber and healthy fat content of the bread recipe, so you'll improve the overall nutrition at the same time.

Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (4)

Just remember that since this bread will be a bit higher in healthy fats, this also means it's going to contain more calories as well. Be sure that you plan for this in your diet accordingly.

5. Use Stevia Rather Than Sugar

If you're preparing a bread recipe that call for some sugar, or it's a sweeter bread that you're making in the first place such as banana bread, consider replacing some of the sugar called for in the recipe with Stevia instead. This is a more natural form of sweetener than the others out there and will not contain all the calories that regular sugar would.

Just plan out how much you use accordingly as this tends to be an extremely concentrated source of sweetener.

6. Utilize Fruit Purees

Looking for a way to cut back on the overall fat content? Apart from swapping whole eggs with egg whites as we discussed above, another way you can reduce the fat is to remove some of the oil and use fruit purees instead.

Applesauce is by far the most common choice, however you can go with others as well. As an added bonus it will also provide you with a sweeter tasting bread, so if you're having it as your morning meal with oatmeal or fruit, it will fit right in.

Bread Recipes

Below are a couple of recipes for healthier versions of bread that you can consider. The first one is a low-carb variety for those following these variations of diets while the second is a more wholesome recipe that boosts the overall nutritional content.

Low-Carb Bread Recipe

Ingredients

  • 1 ½ cups Ground Flax Seeds (or Flax Seed Meal)
  • ½ cup Oat Flour
  • 1 tbsp Baking Powder
  • 1 tsp Salt
  • 5-10 drops of Stevia or 1 tbsp Honey
  • 3 Whole Eggs
  • 4 Egg Whites
  • ½ cup Water
  • 1/3 cup Oil

Directions

  1. First preheat the oven to 350 degrees Fahrenheit.
  2. Next mix all the dry ingredients together until well blended. From there, stir in the wet ingredients until all the batter is combined and no dry spots remain.
  3. Let sit to thicken for a couple of minutes and then pour into a well greased pan.
  4. Bake for about 20-24 minutes or until the middle looks golden brown and has a springy feel to it.

Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (5)Low-Carb Bread Recipe PDF (26 KB)

Whole Grain Bread Recipe

Ingredients

  • 1 cup Whole-Wheat Flour
  • ½ cup ground Oats
  • ½ cup Ground Flaxseeds
  • ½ tsp Baking Soda
  • ½ tsp Salt
  • 1 large Egg
  • 4 large Egg Whites
  • 1 cup Low-Fat Milk
  • ½ cup Honey
  • 5-10 drops Stevia
  • 2 tbsp Olive Oil

Directions

  1. Preheat the oven to 325 degrees to begin.
  2. After that, stir together all the ingredients until well mixed and then slowly begin to add the wet ingredients into the mixture as well.
  3. Once everything is moistened, pour into a pan and bake in the oven for 40 minutes or until a toothpick comes out clean. Allow to sit and cool before serving.

Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (6)Whole Grain Bread Recipe PDF (25.4 KB)

So don't think that bread has to leave your diet forever if you want to stay healthy. With these quick tricks you can dramatically boost the overall nutrition it provides you and incorporate it back into your plan.

Bread On A Fat Loss Diet? Two Tasty, Healthy Recipes Can Make It Happen! (2024)

FAQs

What bread is good for losing weight? ›

Like with all breads, a multigrain bread made with whole grains is better for weight loss than one made with white refined flour, but either multigrain bread or white bread can be a part of a weight loss diet plan when they're combined with other healthy foods and exercise.

What to eat with brown bread for weight loss? ›

Use it for breakfast: Brown bread can be a great option for breakfast. Use it for toast with peanut butter or avocado, or make a breakfast sandwich with an egg and some vegetables. Get creative with toppings: Brown bread is versatile and can add various toppings, such as hummus, sliced turkey, or grilled vegetables.

Is it OK to eat bread when losing weight? ›

Yes, you can eat bread while trying to lose weight.

There is no need to avoid it completely from your diet. Limit your intake of bread to 25 percent of your plate and enjoy it with vegetables to avoid overconsumption. The secret to losing weight is consuming fewer calories than you utilize during the day.

What is the number 1 worst carb? ›

1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

Which type of bread is healthiest? ›

Whole Grain Bread

Thanks to their high fiber and nutrient content, breads made with whole grains, including whole wheat, are generally the go-to healthiest breads that dietitians recommend. “Most people need more fiber in their diets, so finding high-fiber bread is often a good idea,” Dodd says.

Is homemade bread really healthier? ›

That said, most homemade breads are likely healthier than store-bought breads, which are often high in sugar and preservatives. One benefit of making your own bread is that you can control the ingredients. For example, you can use whole wheat flour instead of white flour, or add healthy toppings like nuts and seeds.

What is the best food to replace bread? ›

Sweet Potatoes and Vegetables

Other vegetables, like eggplants, bell peppers, cucumbers and mushrooms, also make great bread substitutes. These are fresh, tasty alternatives. They are especially delicious with toppings like meats, cream cheese and vegetables.

How many slices of brown bread should I eat a day to lose weight? ›

All bread, even whole grain bread, is a processed food, not a natural fiber food, like fruits, veggies or beans. That means bread should be limited to 25 percent of your plate. We recommend having no more than one slice a day.

Should I stop eating brown bread to lose weight? ›

At the end of the day, the best foods for weight loss are those that help you sustainably eat at a calorie deficit until you reach your goals. If you're someone who does a lot of physical activity and needs something to keep you full and boost your energy levels, then brown bread is likely a great option.

How many slices of brown bread should I eat to lose weight? ›

So if you're trying to maintain your current weight, you can consume up to 12 slices of whole wheat bread per day. But if you're aiming to lose weight, you might want to stick to 8 slices per day and that is depending on your carbohydrate intake throughout the day.

Which bread is good for belly fat? ›

In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. Whole grains provide more vitamins, minerals, and fiber than refined.

Should I give up bread to lose belly fat? ›

"Eating refined carbs like bread, rice, pasta and cookies [in excess] will increase our belly fat. If we want to lose it, we should focus on eating nutrient- and fiber-rich carbs such as vegetables and low-glycemic fruits," says Djordjevic.

How many slices of bread should I eat a day to lose weight? ›

All bread, even whole grain bread, is a processed food, not a natural fiber food, like fruits, veggies or beans. That means bread should be limited to 25 percent of your plate. We recommend having no more than one slice a day.

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