Nutritionists around the world practically unanimously teach us that bread, flour and pasta are the worst enemies of our figure. Itās all about carbohydrates, which are found in excess in these products, and which ultimately āsettleā on our waist in the form of extra pounds. The conclusion is disappointing - bread and diet - concepts incompatible with each other! But what to do for those who canāt imagine a cup of morning tea without fresh toast or an afternoon snack without a favorite sandwich? Is it possible to āgo on a dietā and not to refuse a crisp bread crust? It turns out you can!
And the first to tell the world about this was the Israeli nutritionist Olga Rat. It was she who developed the program for weight loss, the key ingredient of which is ... bread! It would seem that they are pure carbohydrates, which all nutritionists have āfallen forā so much. But here, not everything is so simple and unambiguous. In fact, simple carbohydrates, or sugars , are most often to blame for fast weight gain. Once in the digestive tract, they are almost immediately absorbed into the bloodstream, and the body, trying to cope with an excess of glucose, begins to produce insulin, which in turn provokes the active synthesis of adipose tissue. Complex carbohydrates that are found in bread break down very slowly and do not cause such sharp fluctuations in blood sugar levels. Thus, they are gradually processed into energy, which the body immediately consumes, without forming an excess of fat reserves. The bread diet is based on this principle.
But when it comes to diet, then you must understand that this does not mean grandmotherās pies and butter buns. An ordinary bun contains a fair amount of sugar and fat, so it is recommended to replace it with diet whole wheat bread. When baking it, sugar is not used, and the difference in caloric content in comparison with an ordinary bun is almost doubled!
But even replacing ordinary bread with whole grain does not imply the use of the latter in unlimited quantities, otherwise it will no longer be a diet. In order to lose weight without feeling hunger and not consuming extra calories, nutritionists calculated that it is enough for women to eat up to 12 slices of bread per day, and for men - up to 16.
True, for irrepressible sweet tooth there is still a slight relief. If at the time of the diet you are completely unable to give up the usual white bread, then you are allowed to eat it, but in this case, each slice of it is equivalent to two slices of whole grain. Accordingly, the daily portion is halved - for women to 6, for men - to 8 pieces.
Not by bread alone
Of course, a bread diet does not mean eating exclusively bakery products. Rather, it can be called a bread and vegetable diet, since a large part of the diet is made up of vegetables. They can be consumed almost unlimitedly, in any form - in salads, boiled, cooked in a double boiler or baked. The only exceptions are vegetables with a high starch content, i.e. potatoes, corn, pumpkin and squash.
But the use of fruit while dieting is limited. Since they contain fructose, that is, sugar, no more than three are allowed to eat them per day. It can be apples, pears, peaches or mangoes.
Despite the fact that the bread diet is based on carbohydrates, it is completely not necessary to refuse protein food. Three - four times a week it is allowed to add chicken, turkey, veal meat, as well as low-fat fish, or one boiled egg to the menu. The meat portions should be small - about 100 g. It is better if the meat is not fried, but cooked in a double boiler or baked in the oven.
Sandwich - the head for everything
We can say that the bread diet is a real sandwich diet! Indeed, you see, few who enthusiastically chew just unleavened bread - neither taste nor pleasure. On top of a piece of bread you can put a piece of fish or chicken fillet, a slice of low-fat cheese, spread with mustard, ketchup, avocado pulp or even squash caviar. In principle, almost any product can be used for a sandwich, but most importantly - in what quantity. Their layer should be very thin, literally transparent. Itās better not to report a bit than to postpone! Another rule of ācomposingā a sandwich is to always use only one product for it. You should not put mustard, cheese, and chicken on it at the same time.
The menu of the bread diet is poor in proteins and calcium, which is so necessary for the body, and to compensate for this, you need to eat a small (200 ml) cup of low-fat yogurt, kefir or fermented baked milk every day.
One of the main rules of the diet is a frequent meal - at least five to six times a day. The daily diet must be divided into portions that will be eaten at regular intervals. You should not wait for the appearance of a "feeling of hunger", and sit down at the table every three to four hours. This is a very important condition, and non-compliance with it can significantly worsen the expected result.
Every day, in addition to tea and coffee (without sugar), you need to drink at least 2 liters of clean drinking water. From fruit juices and any carbonated drinks during the diet should be discarded.
Diet benefits
No need to abandon familiar products.
The menu does not require the preparation of complex and expensive dishes.
There is no need to count calories.
For the course of the diet, from 3 to 6 kg of excess weight is discarded!
Minuses.
A very strict and somewhat monotonous diet.
Due to the lack of essential fats and protein, hunger may appear.
There is no clear āmenuā.
In addition, if there are any problems with the stomach or pancreas, then the bread diet is strictly contraindicated. Reviews of nutritionists are unanimous - since the diet is not balanced enough, then without harm to health it should be observed no more than 10-14 days!
Sample bread diet menu
Breakfast
Tea or coffee without sugar
2 slices of bread with a slice of cheese or a thin layer of low-fat cottage cheese
Lunch
1 slice of bread (or a sandwich)
A glass (200 ml) of low-fat yogurt or fermented baked milk
A fresh vegetable salad
Dinner
3 slices of bread (or sandwiches with a thin layer of suitable filling)
Vegetable soup or salad
100 g boiled chicken (can be replaced with veal, fish, boiled egg)
High tea
1 slice of bread (or a sandwich)
Vegetable Salad
Dinner
3 slices of bread (or a sandwich)
Vegetable Salad
1 fruit (pear, apple, doggie)
Before bedtime
1 slice of bread (or a sandwich) + vegetables
And do not forget to drink enough water between meals!