Lose Weight By Cutting Out Bread

It's not about the specific foods you eat or don't eat when you're trying to lose weight; instead, it's all about your overall daily intake of calories. Cutting back on bread products can be part of a strategy to lower your calorie or carb intake for weight loss. However, how quickly you lose after cutting out bread depends on which foods you eat instead of bread. As with any weight-loss plan, consult your doctor or dietitian to help you design a plan that suits your needs.

When you're plan is to cut bread from your diet to lose weight you first need to know the number of calories you're getting from the bread you eat; calories in bread products vary greatly. For example, a slice of whole-wheat bread has 81 calories, an English muffin has 129 calories, and a large whole-wheat pita has 170 calories. Read the food labels of your preferred bread products to get an idea of the number of calories they contribute to your diet.

If you're cutting out bread to reduce your carbohydrate intake, it's important to know that carbs are in a variety of different foods, including rice, pasta, potatoes, peas, fruits and milk. But if bread is your primary carb food, cutting back on how much you eat can help you reduce your total carb intake.

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Weight loss is about changing your calorie equation, meaning the number of calories you take in must be less than the number of calories you burn. To lose 1 pound to 1 1/2 pounds a week, your calorie equation must create a negative balance of 500 calories to 750 calories a day. If you're eating six to 10 slices of whole-wheat bread a day and cut them all out of your diet, then you stand to lose 1 pound to 1 1/2 pounds a week.

If you don't eat that much bread to begin with, you may not lose much by going bread-free. For example, if you only eat one slice of bread a day and cut that slice from your diet without replacing it with another food or making any other dietary changes, it may take you about six weeks to lose a pound. But if you eat bread with every meal, such as an English muffin with breakfast, a large pita at lunch and a roll with dinner, it can save you nearly 400 calories a day, which, over the course of four weeks, can lead to a 3-pound weight loss.

When cutting bread from your diet, be sure to replace it with lower-calorie foods such as fruits and vegetables. For example, if you eat eggs with toast for breakfast in the morning, you might consider eggs and fruit instead. Replacing two slices of whole-wheat toast with 1 cup of cantaloupe can save you about 100 calories. At lunch, instead of a sandwich, top 2 cups of mixed greens with lean turkey or chicken breast and save 110 calories. At dinner, swap your dinner roll for a 1/2-cup serving broccoli and save 55 calories.

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Despite what you may hear, bread can fit into a weight loss plan -- if you choose wisely and watch your portions. White bread products tend to digest quickly and cause a rapid rise, then fall, in blood sugar. If you're trying to lose weight, choose breads with more satiating power and less of an impact on blood sugar, such as 100 percent whole-grain bread. But, like everything you eat, the calories in the whole-grain bread still count toward your daily total.Arnold Schwarzenegger said that cutting out bread helped him lose weight, but dietitians say a calorie deficit is more important than banning carbs

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Across the world, many people are frantically trying to get in shape for summer — and Arnold Schwarzenegger is one of them.

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The bodybuilder has been documenting his weight-loss journey for his 21.6 million Instagram followers, and in his latest email newsletter, Schwarzenegger said he had cut bread from his diet to help him reach his goals.

I doubled down on my workouts and bike rides and cut out the bread this month and I'm almost at my goal weight of 218 — well, to be totally honest, I actually still have 5lbs to go, so I'm not there yet, the newsletter said. But I am celebrating my progress so far!

Though bread is often demonized as fattening, this isn't true, Tai Ibitoye, a dietitian, told , and you don't need to cut it out of your diet to lose weight.

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Losing weight comes down to being in a calorie deficit, and where you cut those calories is up to you — a medium slice of bread contains 80 to 90 calories.

When aiming to stick to a calorie deficit, some people prefer to cut back on carbs because protein and fats are generally more satiating (and protein is important for maintaining muscle mass).

You can technically cut out any calorie-containing food to lose weight, Dr. Spencer Nadolsky, a cardio-metabolic-medicine physician specializing in obesity and lipidology, told . If bread is something Arnold feels he overindulges in and has a tough time controlling, then cutting it out may be helpful, but it's not magic.

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Nick Shaw, a former bodybuilder and a cofounder of a fitness and nutrition company called RP Strength, agreed. It's not that bread makes you lose weight magically, but it's the reduction in calories and of good-tasting foods being a good way to eat a bit less that helps with weight loss, Shaw said.

Instead of focusing on certain foods or food groups to cut out from diet to lose weight, focus more on having a nutritionally balanced and varied diet including different types of food with appropriately sized portions, Ibitoye said.

Bread contains important nutrients such as calcium, iron, and B vitamins like niacin and thiamine which are needed for various bodily functions, she said. Brown bread does contain a bit more fiber than white bread, but that doesn't mean that white bread is lacking of all nutritional value.

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Carbohydrates are the body's main source of energy, and we need it to fuel our daily activities, she said. Our brain also needs adequate supply of energy to help us concentrate and stay focused.