Either bread – or weight loss?

So much bread in the diet??? I'll never lose weight; everyone knows that when trying to lose weight, you MUST NOT eat bread!

I have no idea how many times I hear/read such a statement. On the other hand, I understand the concerns and know where they come from. There are countless golden tips and ideal weight-loss remedies on the internet. Some of them are undoubtedly valuable, but the vast majority are misleading.

One of the perpetuated myths is eliminating bread from the diet. We can confidently affirm – this is not necessary.

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As we have written many times before, every weight-loss diet should be perfectly balanced and tailored to an individual. What is a correctly balanced diet? It's one that contains the ideal intake of all components for a specific person. Among them, carbohydrates, especially complex ones, are crucial. These can be found in whole grain bread.

In reality, it doesn't matter where we get our carbohydrates from (of course, I'm talking about healthy and valuable products), whether it's from bread, groats, whole grain pasta, or brown rice... Indeed, if someone doesn't like bread, they can replace it with the products mentioned earlier. However, the overall carbohydrate content in the diet must be maintained and should not be less than 50% of the daily energy intake. If we don't provide this, we'll lead to gradual body depletion. Carbohydrates are essential not only for body functioning but also for proper fat burning. When we supply them insufficiently, ketone bodies form, leading to several severe conditions, from bad breath to constipation, weakness, and body acidosis, which may cause osteoporosis or kidney diseases. Additionally, studies show that there's no difference in the amount of weight lost on a low-carb diet compared to a properly balanced one. The massive effect we're thrilled with at the beginning of a reduced carbohydrate diet is mainly water loss. We lose it mainly during glycogen utilization but also when the body tries to cleanse itself from damaging ketone bodies.

If we stick to the basic rules of a balanced diet, we don't need to, and we shouldn't even, give up bread. This was proven based on a study (Clinical Nutrition, volume 31, August 2012, 455–461) of 122 overweight and/or obese adult women. They were divided into two groups. The first consumed reduced-calorie meals with bread, and the second without bread. The participants also had access to consultations and nutritional guidelines. The study lasted 16 weeks. What were the findings?

1. The hypocaloric diet was equally effective for both groups,
2. Apart from reducing body weight, the participants' blood biochemistry also improved, but!
3. Women who consumed bread found it easier to stick to dietary recommendations and endure the regimen.

In our opinion, it's not about any role of bread in weight loss. It's about giving up habits, which in itself is not easy. Many things need to be changed, eliminated, reduced. So why put yourself through additional stress and frustration? We now know that merely excluding bread isn't the solution. Let's consume bread, especially, or perhaps mainly, on a diet, but in moderation and incorporated into our daily balance.

Beak Beak has it all! Breads without flour and yeast, rich in fiber, based on cereal grains, groats, rice, flakes, seeds, dried fruits, nuts, without preservatives, enhancers, artificial colors, with a low glycemic index – these are just some of the benefits. And besides: it's easy, convenient, functional – already ready, without baking – well-balanced portions + convenient purchase in the online store and quick delivery without leaving home!