What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Nutricion Hospitalaria: Impact of Two Low-Calorie Meals With and Without Bread on the Sensation of Hunger, Satiety and Amount of Food Consumed
- Nutricion Hospitalaria: Impact of Two Low-Calorie Meals With and Without Bread on the Sensation of Hunger, Satiety and Amount of Food Consumed
- Centers for Disease Control and Prevention: Losing Weight
- Harvard Health Publications: Calorie Counting Made Easy
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
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.
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.
Recommended Quantity
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.
Related Articles
References
- Nutricion Hospitalaria: Impact of Two Low-Calorie Meals With and Without Bread on the Sensation of Hunger, Satiety and Amount of Food Consumed
- Centers for Disease Control and Prevention: Losing Weight
- Harvard Health Publications: Calorie Counting Made Easy
- U.S. Department of Agriculture, U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- U.S. Department of Agriculture. Bread, whole-wheat, commercially prepared. FoodData Central. 2019.
- Ma Y, Olendzki BC, Wang J, et al. Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial. Ann Intern Med. 2015;162(4):248-257. doi:10.7326/M14-0611
- Clark MJ, Slavin JL. The effect of Fiber on Satiety and Food Intake: A Systematic Review. J Am Coll Nutr. 2013;32(3):200-211. doi:10.1080/07315724.2013.791194
Writer Bio
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.