5 types of baked goods for weight loss

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

“Do you want to lose weight? Give up bread! " Who hasn't heard this "tried and tested" advice? Meanwhile, such sacrifices are not justified. You can eat bread and not get fat!

There are even special varieties that not only do not contribute to gaining extra pounds, but even help you lose weight! How can you find them in the store and can you make "diet" bread in your kitchen?

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Are you my friend or not my friend?

Bread is a unique product that can be found in many cuisines of the world. Not a single meal on the territory of Russia is complete without it. We know thousands of options for mouth-watering sandwiches, we add bread to cutlets and prepare rusks from it, eat it with borscht and bite into tea. That is why, among nutritionists, bread has gained fame as a "forbidden" product. But eliminating bread from the daily menu is a bad idea.

Anyone who does this is depriving himself of a mass of useful substances: macro- and microelements, amino acids, B vitamins and vegetable protein.

Fact! It is not the bread itself that is dangerous for the figure, but its quantity and composition! Most people choose premium or first grade white flour bread in the store. Such products are a source of fast-digesting carbohydrates.

When you snack on a piece of white loaf with or without a thin layer of oil, there is a rapid spike in blood glucose when food enters the body. You feel a surge of strength and energy, you feel full. But after only half an hour, "euphoria" goes away and it is replaced by apathy, loss of strength and a rather strong feeling of hunger. If you cut the loaf again and refuse a full meal, it all starts over.

As a result, the more white bread you eat, the higher the risk of putting on extra pounds and the more difficult it is for you to lose weight. This is always the case when dealing with white flour baked goods. It's a whole different story if you love whole grain bread.

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Battle of the Loaves: White Vs Whole Grain

Do you know how you get premium flour? Millstones grind grain into flour, sending all the most valuable to waste.

The thing is that most of the nutrients are contained in the shell of the grain and its germ. And the resulting product - flour, in its essence is nothing more than a quickly digestible carbohydrate, as well as a source of starch. It has excellent quality and excellent taste (you can see this by trying delicious pastries), but it does not bring any health benefits. Rather, on the contrary - it gives empty calories and contributes to a set of extra pounds.

It is interesting! White flour baked goods can be eaten every day without gaining weight! The norm for an adult is 3 slices of bread a day, with a total weight of 90-100 g. At the same time, you should not add pasta, potatoes, porridge with bread. But it is possible and necessary to eat it with first courses - soups and borscht.

Well, if you like sandwiches, cook them from healthy products: leafy greens and fresh vegetables, butter, pieces of fish and poultry, with cheese and feta cheese. In this case, take into account the daily calorie intake.

Grain bread differs from white bread not only in taste and content of nutrients, but also in its effect on health. Whole grain bread contains fiber and coarse dietary fiber. The very ones that are promoted by many nutritionists and are presented to the inexperienced reader as "panicles that rid the body of all that is superfluous."

On a note! Scientists have proven that lovers of whole grain foods are not predisposed to obesity, they have less risk of acquaintance with cardiovascular diseases, and they are more likely to lose weight quickly and effectively.

Whole grain bread is a complex carbohydrate, which means it provides a long-lasting feeling of fullness, is easily absorbed by the body and helps to improve the functioning of the gastrointestinal tract.

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Such bread is not only tasty, but also healthy. Therefore, nutritionists advise everyone who is losing weight to eat it. What types of bread are also good for you?

5 types of bread for weight loss: find yours

Rye bread

This type of bread is one of the most popular in Russia. In Russia, it was baked from rye flour without yeast, with a special leaven. Today, the bread that is sold in stores is not much different from the white brick made of premium flour. The latter is partially replaced by rye flour.

Therefore, for weight loss, it is better to look for "Borodinsky Rye Bread", made in accordance with GOST. For 80 g of rye flour, it contains 15 g of 2nd grade wheat flour. This bread has 20% fewer calories than a white brick, and 4 times more fiber!

It is interesting that Borodino bread tastes better not fresh, but the one that will stand for 1-2 days. Such bread is stored longer than any other types, so it is often taken with them on the road, hiking.

123 RF / Zoryana Ivchenko

How to cook? Start with the leaven. Combine 100 g of rye flour and the same amount of water, the output should be a mass that resembles pancake dough. Pour it into a half-liter jar and place in a warm place for two days. Bubbles will appear on the surface of the future starter culture, and it will begin to "make noise." Then add another 100 grams of flour and the same amount of water, and leave for another day. After that, the leaven is suitable for baking, and you can store it in the refrigerator.

Dough preparation: pour 50 ml of melted butter into the starter culture. Add the resulting mixture to 500 g of rye flour, add a pinch of salt and sugar to taste, knead the dough. Form a loaf of bread out of it and leave it for 3, 5-4 hours. After the bread is right, place it in the oven and bake for an hour and a half.

Flaxseed Bread

Incredibly tasty and healthy bread! Flaxseeds are renowned for their high fiber content and essential fatty acids. They contain many useful substances that are difficult to find in other types of bread: selenium, potassium, manganese. Flaxseed products, unless they are made from premium flour, have a low glycemic index. This makes it ideal for weight loss.

According to scientists, bread with flax seeds in the composition encourages the body to burn calories, converting them into energy, and not store them in the form of a fat depot.

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How to cook? Take 300 g of wheat flour and 100 g of wholemeal flour (sold in the store), add 1 tsp. salt and 1 tbsp. l. sugar, as well as 1, 5 tbsp. l. natural linseed oil. After that, in a separate bowl, dissolve 1 tsp. dry yeast in 280 ml of warm water and pour the resulting mixture into flour. Let the dough rise well. After that, add 80 grams of flaxseed into it and let it rise again.

Form a loaf of bread from the resulting dough and bake in the oven. If you have a bread maker, all the ingredients (including flax seeds) can be combined in it and baked in the "diet bread" mode.

Oat bread

This type of bread will become a welcome guest on the table of those suffering from celiac disease. It is gluten free and healthy. Doctors love him for its ability to lower the level of "bad" cholesterol in the body.

Oat bread has a very low glycemic index, so it helps control appetite. Losing weight admit that it is this type of bread that provides a feeling of fullness much longer than all other types. And cooking it is as easy as shelling pears!

123RF / Anna Pustynnikova

How to cook? In a small container, pour 70 grams of oatmeal, requiring cooking, 350 ml of boiling water. Pour in 1, 5 tsp. salt and 2 tsp. sugar, then pour in 1 tbsp. l. natural olive oil. Mix everything well, cover the container with a lid and set aside to cool.

In a slightly warm mass, add 2 tsp. dry yeast and 300 grams of flour, mix. You should get a very soft mass. On the bottom of the baking dish of the bed, special paper, grease it with vegetable oil and with your hands, also oiled, transfer the dough into it. Brush the top of the dough with olive oil and sprinkle with sesame seeds. Cover the uniform and leave to rise for an hour.

After the bread rises, preheat the oven to 180 degrees and place the future bread in it. Bake for 40-45 minutes until golden brown. For the crust to remain crisp, the bread must cool in the oven.

Live wheat germ bread

Bread products based on natural starter cultures and unrefined flour, including sprouted wheat grains, are, unfortunately, not as common as we would like. Rather, it is the prerogative of private bakeries. And only a few of them can bake truly "living" bread - with minimal heat treatment, without yeast and unnecessary food additives (flavors, flavor enhancers, leavening agents).

Such bread contains a lot of nutrients - valuable amino acids, vitamins A, D, E and PP. In addition, it retains all the beneficial properties of germinated grains: protein, amino acids, enzymes and minerals. During the digestion of such bread products, the body spends more energy, which is important during weight loss.

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How to cook? Wheat germ flour is sold in hypermarkets. But you can cook it at home as well. To do this: Rinse 250 g of wheat grains (purchased from the health food department, not seed stores, where they are filled with fertilizers) and soak in cold water for 12 hours. Then rinse it again and soak it again in water for another 12 hours - sprouts of 1-2 mm should appear (no longer needed, otherwise the bread will turn out sticky with an unbaked crumb). Throw the resulting mass on a sieve, allowing the water to drain, and then grind in a meat grinder. You can store it in the refrigerator, including the freezer. Just before preparing the dough, the mass should be warmed up to room temperature.

Prepare a dough: combine 200 grams of ground wheat grain with 20 grams of sourdough (see the recipe for rye bread, although sourdough can be on any flour). And leave it overnight at a temperature of 22 degrees and above.

In the morning of the next day, mix the dough until smooth, 200 g of sprouted milled wheat grains, add 1 tsp. salt and 50 g of warm water. Leave the resulting dough for 30 minutes at room temperature for fermentation. Then shape the bread and put it in the pan, leave it to rise.

As soon as the dough has risen to the edges of the mold and began to become covered with holes, brush its surface with water and put in the oven for 50-55 minutes. The finished bread should also be greased with water and left to cool completely. The finished product can be cut.

Whole grain lavash

Unleavened white bread in the form of a thin flatbread, widespread among the peoples of the Caucasus, today can be easily bought in Russia. This is a dietary bread that will easily fit into any weight loss program. But whole grain pita bread has proven itself especially well.

123 RF / markstout

Because it includes all the advantages of whole grain bread, and at the same time it contains several times fewer calories! Nutritionists even advise making lavash-based sandwiches.

On a note! Doctors recommend whole grain pita bread for patients monitoring blood glucose levels. And also for those who need to lower their cholesterol levels.

How to cook? Take 1.5 cups of whole grain flour (or sprouted grain flour, see recipe for live sprouted wheat bread), add half a teaspoon of salt and pour in half a cup of hot water (if it's warm or cold, it tastes different!). Bring the mass to homogeneity and knead the dough. It should be cool and not sticky. If the mass is dry, you can add some more water.

Cover the dough with a towel and leave for half an hour. Then divide it into small balls (their size depends on the diameter of the pan). Roll the balls into thin plates, up to 2 mm thick, and bake in a dry skillet over medium-high heat for 20-30 seconds on each side. Sprinkle the resulting pita bread with water and cover with a towel, they will acquire a characteristic softness.

Bon Appetit!