Bread, we all remember comforting with a grain product.
You remember when you arrive at your grandmother and that it smelled like freshly baked bread?
Who does not like eating a slice of homemade bread with a nice knob of melting butter on the bread still warm?
You also remember when your mother was preparing a vegetable soup houses for lunch she knew accompanied by a crust of bread or a slice of bread?
We all, I think, a good memory with this food hence the appreciation in our daily bread.
Many people start their day with toast and coffee.
Others, with less appetite in the evening decided to make only a sandwich or toast, quick and easy meals.
In short, the bread and its derivatives are integrated parts of our diet.
Unfortunately, many people on the forum discussions are having a great appreciation for the bread ... too! They are struggling to live without it for every meal of the day and can not imagine their diet without this food.
It must be said that bread is a healthy and nutritious when properly chosen. Despite the myths that persist as what food the 3 P (bread, potatoes and pasta), there are healthy choices that ensure that the consumption of bread is healthy and will help you lose weight.
However, when a person consumes a bread a day, often white bread, it can become problematic in terms of health but also weight loss. It may even make the person who eats too much bread gain weight. That's why Canada's Food Guide "imposes" limitations in respect to daily servings from each food group but in order to lose weight, I personally recommend an increased consumption of fruits and vegetables and a small decrease as grain products instead of eating 7 servings every day, be limited to 5 1/2 servings example. If you make the right choices of grain products, you will not feel hunger while being satisfied and not frustrated.
How to reduce its consumption of bread
Knowing the amount of bread consumed
Maybe you know but a slice of bread weighs 35 grams which usually equals one serving of grain product.
For bread hamburger, hot dog bread, bagel, pita bread or tortilla great, this is equivalent to 1/2 bread for 1 serving of grain products.
For muffins, depending on the size of your muffin but generally, this represents a serving of grain products.
Other grain products, for information, a serving of grain is equivalent to:
1/2 cup pasta
1/2 cup rice
30 g cold cereal (breakfast cereal)
175 g or 3/4 cup hot cereal (oatmeal)
1 medium potato
A granola bar granola
So if you eat two slices of bread in the morning, a muffin as a snack, two sandwiches on the lunch, a snack bar in the afternoon and bread (70g and above) to accompany your evening meal, your consumption of grain products in far too much as you can see.
Define our relationship with the bread
For some people, consumption of bread is comparable to the "consumption" of cigarettes a person smokes a cigarette. If that person eats less during one day, she is not feeling well emotionally and can become irritable just like a person who smokes cigarettes and thus lack of nicotine.
Do you think there is some reason that meant that you loved so much bread?
It may sound absurd, but if your mother made her own bread "household" at home and the smell and taste what you were comforting but unfortunately, your mother died, it may be a cause of great affection to your bread.
The question you should ask yourself is "Why do you love me as much bread"?
Perhaps it is because in the past, you had banned the food because you're always told that the bread was bigger and since I do not know many people who want to take the fat, you have removed this food from your diet even if you loved well.
It is also possible that this is an emotional cause. It's like a person who loves eating chocolate because of that sweet food, it soothes, calms, allows it to be better moods, more cheerful, less stressed and having an even better sleep. Is this your event?
Now digress to explain this relationship and reflection
"Yes, it is shown that the consumption of bread is in a sense as an anxiolytic but hey, it's not like drugs. In fact, what happens when we eat grain products, pasta and bread, more precisely, is that carbohydrates (bread, rice, pasta and cereals) provide tryptophan to your brain. Tryptophan is one of 20 amino acids that are synthesizing serotonin. This amino acid also helps to reduce stress, anxiety, fatigue and chronic depression. Serotonin is a hormone that allows the right mood, relaxation, mood stability, reducing the risk of depression, etc..
We must also say that carbohydrates are the main fuel for your brain, which does nothing else carbide ultimately. This allows you to be more fit, be alert and awake mentally, etc.. "
Also, there comes a time when nutrition knowledge are increasingly developed so that today we know that the bread (whole grain, 100% whole wheat or whole) is healthy for you. No more food myths and hello to the truth. Otherwise, maybe you're tired of you delete this food and you eventually crack and reinstate him in your diet too drastically, it is also possible.
You must know looking at the timing, your consumption of bread has increased. This reflection and research do not always answer immediately but by this reflection, I think you will find the "cause" of this large consumption of bread.
Alternatives to the consumption of bread
Often when a person consumes a lot of bread, it neglects the other food groups like fruits, vegetables, dairy products, meat and alternatives and also water.
There are risks to neglect other food groups, deficiencies, osteoporosis, anemia, infertility and so on.
Several people could only eat bread for whole days without necessarily add anything to their bread. This is not healthy at all and you screw your chances of losing weight and good health.
Increase consumption of fruits and vegetables
To successfully reduce your intake of bread, it would be nice to increase your intake of fruits and vegetables. The recommendations of the Canadian Food Guide encourages people to eat 5 to 10 servings of fruits and various vegetables every day. However, few people eat 10 servings a day, which is sad since it is the most nutritious food group and "thinness" in my opinion.
It is comparatively easy to eat more fruits and vegetables even though it seems otherwise.
If you want more information on how to eat more fruits and vegetables you can click here or follow the following examples.
By eating more fruits and vegetables, this will allow you to bring your body the necessary vitamins and minerals, good carbohydrates, antioxidants and dietary fiber. If you eat as much bread, could it be that this is caused by a constant hunger?
When a person has almost always hungry, it may be that this is caused by insufficient energy intake, energy expenditure by higher energy intake, lack of protein, complex carbohydrates or fiber.
Dietary fiber that are contained in fruits, vegetables, legumes and cereal products 100% whole can slow down the process of digestion which helps you feel fuller longer supported (do not feel hungry after few hours). But if you do not feel hunger, you will not have as much desire to eat bread because you are not hungry.
Here is an example of a day increases a person's consumption of fruits and vegetables
Morning
- 2 slices of bread (100 g)
- 2 hard-boiled eggs
- 1/2 cup berries (blueberries, strawberries, raspberries)
- 1 banana
- 1 coffee
Noon
- A sandwich (70g bread)
- 75 g turkey breast
- 1 cup of lettuce leaves
- 1 tomato, sliced
- 1/2 cup julienned cucumber or carrot
- 1 medium fruit (apple, pear, orange) in 175 ml Greek yogurt to 1 mg% with no added sugar or aspartame
Collation
- 1 cup (250 mL) smoothie house
Evening
- A fish fillet (75 g)
- 1 slice of bread (75 g)
- 1/2 cup of brown rice
-1 Cup of salad
- 1/2 cup roasted vegetables in a little olive oil or steamed
- 50 g of cheese less than 20% of m.g
- 1 fresh fruit or a cup of homemade fruit salad (fruit cut in cubes)
Snack if necessary
- 1 cup (250 ml) tomato juice
OR
- 2 cups of plain popcorn
OR
- 1 fresh fruit and 1/4 cup walnuts
Eat good lean protein
Protein, like dietary fiber, can give a nice feeling of fullness that lasts over time. Thus, little or no feeling of hunger, the temptation to eat the bread will be reduced and in addition, if you increase your fiber intake by increasing consumption of fruits and vegetables, I strongly believe that your reduced bread could be reduced by 30% and more, which will make a big difference in your weight and health.
Personally, this is my "count" or rather my top 7 of the best sources of protein to consume, and here it is question of meat and alternatives. The first being the best and the latest was "worse".
# 1 Fish (herring, mackerel, sole, salmon, catfish, trout, sardines, etc.).
# 2 legumes (chickpea, lentil, red bean, white or black)
# 3 Poultry without the skin (chest, thigh, thigh and drumstick)
# 4 whole eggs (egg yolk is good for health is the most nutritious part)
# 5 Lean red meat (pork loin, pork tenderloin, pork chops, beef cube, etc.).
# 6 Peanuts and tree nuts (pecans, almonds, cashews, macadamia nuts, etc..)
# 7 Delicatessens (salami, pepperoni, bacon, bacon, etc..)
It should preferably you consume:
- 2 meals or more / week of fish fat or lean
- 2 meals of eggs
- 2 meals of legumes
- 2 meals of poultry
- A meal of red meat
- 1 meal (snack) nuts
- Deli opportunities only
Here is an example of a day with the consumption of meat and alternatives health
Morning
- 2 c.à.soupe of natural peanut butter
- 2 slices bread
- 1 orange
- 1/2 cup berries
- 1 cup milk 1% m.g
Noon
- 3/4 cup of legumes (chili style)
- A baked tortilla (to make it crispy)
- 1 cup cooked
- 1 cup salad
- 50 g of cheese less than 20% fat for browning
- 1 fresh fruit
Evening
- 75 g of baked fish
- 1/2 cup rice
- 35 g of bread 100% whole grain
- 1 cup salsa with vegetables and mango
- 1 cup of cooked asparagus in the oven
- 1 fresh fruit
Change your white bread for bread 100% whole grain
In recent years, we hear many professionals extol the benefits of whole grains that we find mostly grain products 100% whole grain or whole wheat or 100% complete (I know that in Europe, we say the bread to designate the bread 100% whole grains, at least, that's what made me understand various people on the forum slimming).
It is true that these grain products 100% whole grains are far more beneficial to health and weight loss for many reasons here.
Richer in dietary fiber
Richer in vitamins and minerals
Higher protein
Contains less sugar
Promotes intestinal transit
Reduces the risk of constipation
Helps reduce bad cholesterol
Reduces the risk of cardiovascular disease and certain cancers
Gives a feeling of fullness more quickly
Contributes to reduced energy intake
Promotes weight loss
etc..
To eat more grain products 100% whole grain, I am not telling you to make this change overnight, but you could for example start small by eating grain products 50-50 white and grain products 100% whole grains, of course if you eat cereal products with white flour. The next time you make a dish of pasta, cook in the same water 1/2 white pasta and 1/2 whole wheat pasta. You do not even notice the difference and eat more dietary fiber and grain products good.
Thus, by eating more grain products 100% whole grain, whole wheat or whole, you will feel a satisfying feeling of fullness that lasts longer in time. Less hungry, you'll want a decrease of eating bread.
It is important to As, eating more grain products 100% whole grain. You can start by doing 50-50 as a sandwich with a slice of white bread and one slice of bread 100% whole grains and little by little, try to eat a sandwich with 2 slices of bread 100% whole grain.
Personally, during my childhood, we ate only white bread at home because there was no economical format for brown bread and when we are young, we are not inclined towards the bread that is more "granola "but as they age, when my weight loss process, I started, overnight to eat bread 100% whole grain. At first, it is not so much the taste that I did not like but the texture. Today, I love the taste and texture of whole grain bread. I eat at least 70-150 g / day without gaining weight and being fully satisfied.
My personal opinion
When I was young, not only I only ate white bread but moreover, I could easily eat 4 to 6 slices of bread / meal, especially when it was time to eat club sandwiches.
When I decided to lose weight, I knew I had to not only reduce my intake of bread but also change my bread for white bread 100% whole grain. This seems difficult to make this change because these habits are entrenched in us but it is not so difficult that one might think.
By reducing your consumption of bread, it will help significantly with weight loss but also to have better health because even if the bread is healthy for the health (at least bread 100% whole grain), eating too much n ' is not healthy because you not only gain weight and increase the risk of cardiovascular disease but also, given the content of carbohydrates and sugars (especially white bread), this increases the risk of diabetes.
I know you will succeed
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