Rehabilitation of bread. Nutritionist dispels myths about proper nutrition

Popular ideas about proper nutrition are analyzed by senior researcher at the clinical nutrition clinic of the Federal Research Center for Nutrition, Biotechnology and Food Safety, nutritionist Yulia Chekhonina .

If you constantly give up everything, then such a “diet” will not only not improve your appearance, but, on the contrary, will ruin it. The mood will be spoiled, depression and irritability will arise, and all this will be reflected on the face. “Exhausting restrictions cause negative emotions. It is important not to limit yourself, but to clearly understand what you should have time to eat in a day. Let's say 3 protein dishes, 3 fruits, 2 vegetable side dishes, 3 servings of fermented milk drinks. The list is long, it goes on. And all this can be tasty and low-calorie,” says nutritionist Yulia Chekhonina.

What else could be wrong?

Article on the topic Lose weight with lard and butter. A diet that allows you to eat a lot of fatty foods

Lard and butter are prohibited

No, you can eat them in reasonable quantities. If you limit yourself to a thin cut of the product, then it is quite useful, because these products contain essential fatty acids and fat-soluble vitamins. Saturated fats are necessary for our body to synthesize hormones, form cell membranes, etc., but in small quantities. We don’t put 100 grams of lard or butter on our plate. Of course, if we consume it in such quantities, we will soon not fit in any chair. There are clear standards for butter consumption. In the absence of contraindications, up to 20 g per day is allowed. If you are overweight or have high cholesterol levels, butter is limited to 5 grams per day - this is a teaspoon.

Diet tomato juice and black bread

Although tomato juice is rich in vitamins, especially carotene, it is a low-calorie product, so a diet based on bread and tomato juice is quite strict. It is not recommended to practice it for more than 3 days. Fasting days are carried out according to the following scheme: breakfast and dinner with only a glass of tomato juice, for lunch – vegetable juice and bread made from rye flour.

The second version of the three-day tomato-bread diet, in addition to two main products, also includes kefir. The daily menu for five meals a day looks like this:

1. A serving of black bread (50 g) and 300 ml of tomato juice.
2. A glass of low-fat kefir.
3. Rye bread toast and 200 ml tomato juice.
4. A glass of tomato juice enriched with a spoonful of bran.
5. A glass of low-fat kefir.

It is not necessary to drink only pure tomato juice for weight loss; you can add celery, lemon, and beets to it for a variety of flavors.

It is better to avoid bread, especially white bread, altogether.

It is completely unfair to blame bread for extra pounds. The calorie content of bread does not exceed 250-300 kcal per 100 g, regardless of whether it is white or black. Bread does not contain excess fat, with the exception of those types of bakery products that are filled with seeds, nuts, dried fruits, etc. The calorie content of these types of bread is close to confectionery, so they are more suitable for tea drinking, rather than for the main meal. As for regular bread, 100-150 g of bread per day is the norm, which is permissible even with the most low-calorie diets. This is one piece of bread per main meal. That is, 3-4 pieces of bread per day. And you won’t gain extra pounds from this.

If you like rich baked goods, you can indulge in your favorite bun once a day for breakfast instead of another carbohydrate side dish. For example, instead of porridge. Let's say for breakfast you can have an omelette and a bun with tea. And then you will not go beyond the permissible calorie limits.

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How to replace bread in your diet

It is not possible to completely replace baked goods. Therefore, it is better to switch to healthier varieties and reduce its consumption.

The easiest way is to replace it with the same cereals, such as porridge. They contain carbohydrates, vitamins, and minerals. They must be cooked in water.

For those who have not had a love for the morning dish since childhood, biscuits are suitable. They contain only flour and water.

Substitutes are:

• wild rice;
• wholemeal bread;
• unleavened cakes made from peeled flour;
• pita;
• chickpea nuggets.

If you really want to try something baked, you can make your own flatbread at home from buckwheat flour.

If you want a good figure, it’s better to forget about sweets

It all depends on how much you can allow and how much fat this sweet contains. There are sweets that do not contain fat or with a minimal amount of it. For example, jelly, marshmallows, marmalade, marshmallows, dried fruits, milk candies such as “cow”. But a cookie or a bun is practically a piece of bread and butter in terms of calorie content, because the butter dough contains a considerable amount of fat. And as a rule, it’s not even butter, but margarine, etc., with saturated fatty acids and their trans isomers, which are undesirable in our diet, especially for those who suffer from atherosclerosis.

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Healthy bread: basic properties for the body

Everyone knows that bread is made from cereals. These are wheat, rye, barley, oats, millet, buckwheat, corn, rice. All of these cereals contain a large amount of vitamins, minerals and organic substances necessary for human life.

What does it contain?

Vitamins of group A

. They are natural antioxidants, provide good health, improve mood, and increase concentration.

Vitamins of group E

, helping to improve skin condition and reduce the number of visible wrinkles.

B vitamins

, which support the functioning of the nervous system and help fight stressful conditions.

Niacin (RR)

, responsible for brain function.

Biotin

, necessary for the regulation of all processes occurring in the body.

Kholin

, part of the structure of cells that protect them from destruction.

Micro- and macroelements

: iron, iodine, calcium, magnesium, phosphorus, chromium, selenium, potassium and many others.

Natural carbohydrates

- cellulose and starch.

Bread is a natural, healthy product that can be included in the diet of someone losing weight. There is only one question - which one to choose?

In summer you can generally only eat vegetables and fruits

And get protein deficiency. If we don't meet our daily protein needs, muscle loss begins. The body always needs amino acids, because it is a building material for all cells and tissues, it is necessary for the synthesis of hormones and strengthening the immune system. And where can he get them from if we don’t supply them? From your own muscles. And when we lose muscle, the rate of metabolic processes and energy consumption decreases. Yes, you can lose weight from such a “diet”, but then, returning to your previous diet, everything lost will very quickly return, and with a plus. In addition, plant protein cannot completely replace animal protein. Firstly, it is not enough in plant foods. Can you imagine how many peas you need to eat to get 70-80 g of protein? 100 g of dry peas contains about 24 g of protein. That is, you need to take 350 g of dry peas. And if you cook it, it will be almost a kilogram. And if we try to eat all this in a day, we will at least get discomfort in the intestines. Plant protein is inferior to animal protein in amino acid composition and is much less digestible, because Legumes contain protease inhibitors (enzymes that break down protein) and phytic compounds that interfere with protein absorption.

Reviews and results of losing weight

If you follow your diet and nutritionist’s recommendations, you will get results very quickly. After the first week, you will lose at least 3 kg, depending on your initial weight. If the diet does not bring the desired results, you should reconsider the menu. Do you consume prohibited foods? Have you given up sweets? Are you drinking enough water? Perhaps you chose the wrong bread or calculated the calorie content of 1 piece. Make the necessary adjustments and move on.

Kira, 28 years old, Moscow

I tried many diets, but the bread diet was the one that suited me. No feeling of hunger. Plus it's useful. True, I replaced vegetable juices with fresh orange juice, but I still lost the first 5 kg in just 4 days. So far I have completed the first stage. Let's see what happens next.

Victor, 45 years old, Tambov

I was always quite overweight, and after I quit smoking I gained another 8 kg. Shortness of breath and problems with legs appeared. I decided to take care of myself. I sat on both strict and gentle diets. The condition was terrible. I was always hungry, because of this everything irritated me, it was a vicious circle. I lost weight, but after a while it came back again. After much torment, I tried the bread diet and was very surprised: I ate my favorite foods, did not feel hungry, and my mood remained excellent. In the first week I lost 3 kg. Over the entire period I lost 11. The weight is still stable.

It is better to eat fruits and berries after meals so as not to kill your appetite

Fruits and berries are best consumed between main meals, as snacks. It will be tasty, healthy, and low in calories. Lunch is already a fairly large meal. And despite the fact that vegetables, fruits and berries have a low calorie content, you still shouldn’t increase the volume of your stomach after a hearty lunch by adding a significant portion of fruit. They are quite tasty on their own. Give this wonderful and healthy dessert a special place in your diet.

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What kind of bread can you eat on a healthy diet?

Bread has become an integral part of our lives and it is no longer possible to imagine eating without it. It makes food more nutritious and, for some, improves the taste of foods. However, when losing excess weight, many nutritionists strongly recommend giving up flour products, including bread, because in other words, bread is fast carbohydrates that can be deposited in fatty tissue. But what about a diet that involves only proper nutrition? Is it possible to eat bread on PP and if so, what kind, so as not to harm your figure?

Is it possible to have bread with proper nutrition?

You need to start with the fact that no matter how healthy bread is considered, it is not a dietary product and, if possible, its consumption should be reduced to a minimum. But for some people, excluding bread from the diet is not a problem, but for others it is a tragedy. So, you shouldn’t completely remove bread from your menu. Nutritionists share the same opinion. After all, bread contains a large number of useful elements and vitamins. In addition, they promote long-term satiety with food and delay the feeling of hunger.

The composition of the bread and the timing of its production are of great importance. For example, fresh bread will not do you any good if you are on a diet and want to lose weight.

Thus, bread is allowed to be eaten and it is not necessary to completely exclude it from the diet. While it contains a sufficient amount of calories, it is also rich in fiber. Therefore, the right decision would be to occasionally consume rye or bran bread in small quantities - no more than 15-20 grams per day, which is about 3 pieces. It is better to forget about white bread, as it is undesirable when losing weight. If you really want a piece of white bread, then it is best to eat it in the morning, in the first half of the day, so that the accumulated calories have time to be used up. In addition, one or two slices of bread will fill you with strength for the whole day and your body with useful elements.

The benefits and harms of bread

We have already talked briefly about why sometimes it is worth adding bread to your menu in small quantities, but now we will talk in more detail about all its beneficial properties:

• contains fiber, which improves digestion processes, cleanses the intestines and burns calories;
• bran bread contains minerals and fibers aimed at strengthening the body;
• is one of the main sources of vitamin B, which in turn strengthens the nervous system;
• in addition to vitamin B, it is rich in microelements - zinc, iodine, copper, phosphorus, silicon and vitamins A, E, F;
• builds muscle mass due to the content of protein and amino acids;
• Whole grain bread is good for the heart system;
• Charges you with energy for a long time and saturates your meal.

If you do not tolerate hunger well during a diet, then moderate consumption of bread will delay the next meal and create a feeling of being full with food.

Of course, it was not without its drawbacks. It’s worth saying right away that we are not talking about buns and donuts; such products are prohibited when losing weight. As for white bread, it is a high-calorie product, increases appetite and contains fewer beneficial elements than rye bread. Therefore, to the forbidden buns, a loaf and baguette are also added. Bakery products made from refined flour do not provide any benefit. In addition, to maintain the freshness of bread, artificial harmful additives are added to it, which affect the condition of the skin, mucous membranes and increased deposition of adipose tissue, which is unacceptable not only when losing weight, but also with any other diet.

Calorie content of bread

If proper nutrition is aimed at burning extra pounds, then anyone will tell you that it is better not to eat bread and exclude it from your diet. However, we have already become familiar with the opinion of nutritionists who allow the consumption of bread in small quantities and only those varieties that contain the least energy value. So, what kind of bread can you eat when dieting and losing weight? Below is a table showing the calorie content for each bread.

According to the data provided, the most complaints are about white bread and various types of baked goods. Excessive consumption of high-carb bread products will harm your diet. Despite the fact that in the table there are higher indicators than white, for example, bran, but it has a lower glycemic index. This means that, unlike white bread, it will not immediately be presented in the form of glucose and be deposited in the fat mass.

What kind of bread is possible at PP

We figured out that you can eat bread while on proper nutrition. But some species are largely the exception. So, what kind of bread is recommended to eat in small quantities, according to nutritionists?

Wholegrain

Whole grain bread is considered the healthiest. It is made from wholemeal flour. As the name suggests, whole grain bread contains elements of whole grains. They can be: bran or germ. This type of baked goods is also distinguished by a large number of useful substances, namely vitamins, enzymes, micro- and macroelements. Fiber adds particular importance to this bread. Its role is aimed at removing toxins, waste from the body and burning calories, which is especially important for those losing weight. And B vitamins are involved in the processes of lowering cholesterol levels.

However, despite the special usefulness of the product, you should not get carried away with whole grain bread. 2-3 small pieces are allowed per day. Thanks to whole grains, eating this bread along with your main meal will help you get rid of the feeling of hunger for a long time. But before eating bread, follow these rules:

1. When buying a bakery product, make sure that it does not contain natural enriched flour.
2. Whole grain bread cannot be white and fluffy.
3. The calorie content of such bread cannot exceed 225 kcal.

With bran

Another equally healthy option is bran bread. Its main advantage over other baked goods is its low calorie content. It is only 200 kcal per 100 grams and neither Borodino nor whole grain can compete with it. Bran bread is ideal for those people who are on a diet or have problems with the digestive system. In addition, bread with bran has the following additional beneficial properties:

• contains fiber, which helps cleanse the intestines, remove toxins and waste;
• eliminates the feeling of hunger and maintains satiety from food for a long time, thanks to the long-term digestion of the elements that make up the bread;
• improves metabolic processes, which promotes faster metabolism, and therefore leads to weight loss;
• The coarse dietary fiber of such a bread product removes excess water from the body and normalizes glucose levels, which is especially important for diabetics.

Despite the usefulness of bran bread, it is very important to monitor the daily portion of such a product and not exceed 10-15 grams - that’s two small pieces.

Rye

The main question that people ask nutritionists who are on a healthy diet is whether it is possible to eat black rye bread? For example, most of the Russian population eats breakfast with black Borodino bread and is the main alternative to white bread. Rye bread is made from barley or rye flour and is also a healthy product. When processing such flour, the following substances important for our body are not destroyed:

• micro- and macroelements;
• vitamins;
• amino acids.

Despite its rich composition, rye bread has more calories than bran bread. Therefore, you should not abuse it. What is the daily dose of black bread for people who adhere to proper nutrition? You can consume no more than 10 grams per day - these are two thin pieces. However, such a portion is quite enough for complete saturation with food. If you increase the norm, then, despite the large amount of nutrients in rye bread, it can harm your figure or stop the process of losing weight.

Crispbread at PP

In addition to whole grain, rye and bran bread, you can also safely eat bread. Very often you can observe how models or fitness trainers resort to replacing bread with crispbread. This decision may seem strange to some, since the calorie content of bread exceeds the calorie content of bread and amounts to 330 kcal. What's the point? It's actually simple. Four pieces of black bread weigh about 80 grams, and four loaves weigh only 30 grams. Accordingly, the energy value of the product can be safely divided into two. However, not all breads are suitable for weight loss and dieting.

Don't confuse bread with crackers. Since many produce a completely different product, which contains not only yeast, but also a large percentage of glucose. There is no benefit to such products.

What other rules should you follow when choosing bread so that the scales do not go uphill? It is very important to pay attention to the composition and manufacturing method of this product. It is allowed to eat bread made from wholemeal flour, with a small addition of soda and salt. The composition should not contain artificial additives, sugar, yeast. Various grains are allowed. As for the production method, extrusion is ideal. In addition to their low calorie content, such breads are also very healthy, although their appearance is not the most appetizing.

How to bake healthy bread yourself

Is it possible to make your own dietary bread that will not only be healthy, low-calorie, but also tasty? Of course you can. Especially considering the fact that today many manufacturers do not follow strict recipes and add artificial substances and chemicals to preserve the freshness of bread for a longer time. If you adhere to proper nutrition, then it is best to use coarse rye flour for baking. Below is a simple recipe on how to bake healthy bread at home.

• 2 tablespoons bran;
• one egg;
• a teaspoon of soda;
• cottage cheese (fat content up to 2.5%).

First, the egg is beaten well, and other ingredients are gradually added to it - cottage cheese, soda, bran. Once the dough is kneaded, you can distribute it into molds. Grease the pan and place in the oven for 20 minutes until completely baked. The result will be an absolutely healthy yeast-free product, which you can eat in small quantities when losing weight. It will perfectly replace your favorite bun and will not affect your weight.

Also, a low-calorie bread product can be prepared with yeast. The recipe is as follows:

• one heaped tablespoon of bran;
• half a glass of flour;
• one teaspoon of dry yeast;
• spoon of vegetable oil;
• water.

Mix the yeast with warm water and leave until it rises. Mix the remaining ingredients well and then add to the yeast. Now the resulting dough needs to be placed in a dark, cool place so that it rises at least twice. When the dough has risen, all that remains is to grease the molds and distribute it. Place in preheated oven for 30 minutes.

These two simple recipes will help you not to give up bread and eat it in small quantities along with your main meal. In addition, with the help of a small piece of bran bread you can saturate your breakfast or lunch, which means you can delay the feeling of hunger and not deplete your body with a diet. Follow simple rules when choosing a bread product and its daily dose, thereby maintaining your figure.

All canned food is unhealthy

This is wrong. If these are canned fish, and the fish is in its own juice or tomato sauce, not in oil, then such a product can be both a complete protein dish and the basis for a light, healthy soup. It is acceptable for daily use. And if we are talking about such a delicacy as sprats in oil, or stewed pork with a lot of fat, or meat pates, then they contain less protein, more fat and less benefits. This means extra calories and extra cholesterol. It is worth mentioning separately about canned vegetables. This does not mean salted or pickled vegetables, but canned vegetable salads in tomato sauce or their own juice with a moderate content of oil, salt and spices. They retain fiber and carotenoids, which we lack in winter. They are tasty and low-calorie and can become not only a cold appetizer, but also an independent side dish for meat and poultry dishes.