Monitor the health of your community here

Bread & Weight Loss

Choosing whole-grain bread over refined white bread may help you shed pounds. However, eating too much bread often hinders weight loss and may even lead to weight gain. If you’re a bread lover, you can likely lose weight consuming whole-grain bread -- in recommended portions -- as part of a reduced-calorie meal plan.

Is This an Emergency?

If you are experiencing serious medical symptoms, seek emergency treatment immediately.

Bread and Satiety

Including bread in your weight-loss plan may help boost satiety, according to a study published in 2011 in “Nutricion Hospitalaria.” Researchers who conducted this study found that subjects who included bread in reduced-calorie diets experienced greater satiation after meals than study participants who consumed rice or pasta instead of bread 1.

Calories in Bread

Can Diabetics Eat Rye Bread & Pumpernickel Bread?

Learn More

One slice of bread often contains between 65 and 80 calories. While bread isn’t a high-calorie food, eating a large quantity of it can hinder weight loss. Weight-loss calorie needs are 500 to 1,000 fewer than your usual intake, which helps you lose 1 to 2 pounds weekly. While many women can safely lose weight eating 1,200 calories daily, men often need at least 1,500 calories a day to lose weight at a safe pace, suggests Harvard Health Publications 3.

  • One slice of bread often contains between 65 and 80 calories.
  • Weight-loss calorie needs are 500 to 1,000 fewer than your usual intake, which helps you lose 1 to 2 pounds weekly.

Whole-Grain vs. White Bread

When choosing bread for your weight-loss diet, pick whole-grain breads over white bread when possible. Although whole-grain and white breads have similar calorie contents, whole-grain bread is higher in fiber -- and contains slightly more protein -- than white bread. Both fiber and protein contribute to whole-grain bread’s satiating qualities. Furthermore, fiber calories aren’t fully absorbed by your body, making fiber an excellent addition to any weight-loss meal plan.

  • When choosing bread for your weight-loss diet, pick whole-grain breads over white bread when possible.
  • Furthermore, fiber calories aren’t fully absorbed by your body, making fiber an excellent addition to any weight-loss meal plan.

Does Pumpernickel Bread Make You Fat?

Learn More

The amount of bread, or other grains, you should eat during weight loss depends on your weight-loss calorie requirements. The Dietary Guidelines for Americans 2010 recommends eating 4 ounces from the grains food group daily when consuming 1,200 calories a day, and eating 5 ounces from the grains group when consuming 1,500 calories a day 4. A 1-ounce portion from the grains food group equals one slice of bread.

×