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This way of eating bread won't make you fat. Have you learned it yet?
Many people enjoy bread, especially women. However, because bread is high in sugar and starch, it easily converts to calories, leading to weight gain, so many women are afraid to eat it. Don't worry; we'll teach you how to eat bread without gaining weight.
How to eat bread without gaining weight?
1. Don't spread too much jam on your toast. First, pay attention to the ingredients that go with bread. We generally don't like to eat plain bread, so we add various jams and make sandwiches. The calories in the ingredients you add are different, so pay special attention when eating. If you don't need strenuous activity, be sure to choose low-calorie options.
2. Pay attention to the fillings in your sandwiches. Filled bread is high in calories and fat, and the calories in a bagel are the same as those in an equivalent weight of pork chops. If you're trying to lose weight, it's best to avoid it. Whole wheat bread is still the main recommendation, as it contains iron, vitamin B, vitamin E, fiber, magnesium, zinc, and cellulose. Regular consumption can reduce the risk of heart disease and cancer. If you really like sweet bread, consider spreading 1 teaspoon of jam on your toast. Two slices of toast with peanut butter, cream cheese, or a slice of low-fat cheese, a bottle of low-fat milk or yogurt, and if possible, some lettuce, tomato, and cucumber for a moderate-calorie, more balanced nutritional meal.
3. Drink plenty of thick vegetable soup. Thick vegetable soup made with a variety of low-calorie vegetables is rich in dietary fiber. Drinking more of this soup will reduce your bread intake and allow you to absorb many vitamins and minerals.
4. Toast your bread until crispy. Compared to soft white toast, eating crispy toast naturally increases the number of chews. Chewing stimulates the satiety center of the brain, allowing you to feel full with less. Freshly baked bread should not be eaten immediately, as it is still fermenting and eating it immediately can cause stomach problems. It is safer to wait at least two hours after baking before eating.
What kinds of bread won't make you gain weight?
1. Sourdough bread
Using healthy natural sourdough starter instead of traditional high-oil, high-sugar ingredients. Fruits, raisins, or beer are naturally fermented to produce a natural sweetness, and the long fermentation process enhances the bread's texture. Sourdough bread uses almost no oil, and a small amount of sugar is used to promote yeast growth. Compared to regular bread, it is truly a low-sugar "weight-loss bread".
2. Grain bread
Whole wheat, oat, and multigrain breads are the healthiest of all breads. They are rich in various vitamins, minerals, and fiber needed by the body, and are not only healthy and low-fat, but regular consumption can also reduce the risk of heart disease and cancer. Moreover, grain bread has a strong sense of fullness, so eating a small amount can satisfy your hunger while dieting.
3. Italian bread
Italian bread, made simply by fermenting flour with a little salt, contains no sugar or fat and is a healthier choice. It has a relatively light taste, neither salty nor sweet.
4. Baguette
Authentic baguettes have simple ingredients: flour, water, yeast, and salt. No oil or sugar is added, making it lower in calories and a healthy choice. It has a crispy crust and soft inside, often eaten as a staple food.
5. Rye bread
Rye bread, like whole wheat bread, is one of the healthiest breads. It is rich in dietary fiber, which helps detoxify and cleanse the intestines, and also makes you feel full faster, indirectly reducing your intake and thus aiding in weight loss. Rye bread also has lower sugar, higher calcium, and is rich in selenium compared to whole wheat bread. The coarser the texture, especially bread with granular wheat bran, the more nutritious it is.
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