Whole wheat bread refers to bread made from whole wheat flour without removing the husk and germ. It has more dietary fiber, B vitamins, vitamin E and other minerals than bread made from regular wheat flour. substance.How many calories are in whole wheat bread/ how much can i eat during weight loss
If you don’t know these three things, you may gain weight!
Whole wheat bread contains more dietary fiber, lower glycemic index and greater satiety. Eating during weight loss can help increase satiety and reduce intake of other foods, which can help with weight loss.
Therefore, many people suggest that if you eat bread during weight loss, it is recommended to choose whole wheat bread (because most other breads are high-calorie, high-fat foods, and frequent eating can easily lead to excess energy and lead to obesity).How many calories are in whole wheat bread /how much can i eat during weight loss
Whole-wheat bread is a symbol of health, so almost all bakeries carry whole-wheat bread, but in fact many are not.
Now teach you three simple ways to distinguish whole wheat bread:
- Check the ingredient list: In the ingredient list of whole-wheat bread, the first one must be whole-wheat flour. If it’s wheat flour in the first place, it must be fake whole wheat bread.
- Look at the cross section of the bread: Whole wheat flour does not remove the bran, so a cross section of a whole wheat bread will have a lot of bran. If there is no bran or only a small amount of artificially added bran, it must be a fake whole wheat bread.
- Look at the taste: Whole packs have a rough taste because it contains a lot of insoluble dietary fiber. If your whole grain bread is more delicate and soft, it must be fake whole grain bread.
Finally, even if you buy real whole wheat bread, you won’t eat it, but it will still gain weight!
Every food (except water) has calories. Eating too much can lead to obesity if you don’t pay attention to controlling the amount. Of course, this is the case with whole wheat bread!
How much whole-wheat bread to eat during weight loss is divided into two scenarios (due to the difference in energy consumption for boys and girls during weight loss, the food intake also differs):
- How much should a girl eat
During weight loss, women’s daily caloric intake should not be less than 1200kcal. When the calorie intake is lower than 1200kcal, it is difficult to ensure that the human body needs enough nutrients.
How to eat bread for breakfast?
Typically, breakfast accounts for 30% of total calories throughout the day, so a girl’s daily breakfast requirement is 1200 x 30%, or 360kcal.
Breakfast needs to include staples, meat and eggs, milk or beans, vegetables, etc.
During weight loss, girls can eat breakfast like this:
1~2 slices of whole wheat bread (50g), 1 hard boiled egg, 1 cup of milk (250ml) and some lettuce. Eat Whole Wheat Bread to Lose Weight? If you don’t know these three things, you may gain weight!
- How much should a boy eat
During weight loss, men’s daily caloric intake should not be less than 1500kcal. When the caloric intake is less than 1500kcal, it is difficult to ensure that the human body needs enough nutrients.
Using the same calculation, during the weight loss period, the boy ate 450 calories for breakfast.
During the boys’ weight loss period, eat breakfast like this:
2 to 3 slices of whole wheat bread (70g), 1 hard boiled egg, 1 cup of milk (250ml) and some lettuce.
Remember: During weight loss, whether the staple food is bread, steamed buns, rice or noodles, you should pay attention to the thickness of the food. It not only helps increase the nutrition of food, but also increases the intake of dietary fiber, enhances satiety, and is more conducive to weight loss. weight.
Finally, a reminder to all who are losing weight:
In order to lose weight, it is not only necessary to choose foods that are beneficial for weight loss, but more importantly, to control the intake.
Because the most relevant thing to lose weight is calories, the essence of weight loss is to reduce the total daily calorie intake, so as to achieve the effect of weight loss. On the basis of controlling total calories, choose healthy food.
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