Incorporating bread into a weight-loss diet
I'm scared of bread.
Bread used to be my favorite food. I loved to bake it from scratch, enchanted by the miracle of mixing yeast, sugar, salt, flour and water and coaxing it into a heavenly edible mass. For years, on cold-weather Sundays, I baked twin loaves of Italian bread or four smaller baguettes for my family's traditional soup day. I'd later devour leftovers dipped in olive oil and balsamic vinegar. I could eat half, two-thirds of a loaf a day, easy.
When I decided earlier this year to lose weight, my advisers gently suggested I reconsider my bread consumption and recommended shifting toward more lean protein, fruit, vegetables and legumes to build muscle mass and fuel my exercise regimen.
Reluctantly, I stopped eating and baking bread.
Immediately, I began to lose weight.
Many shed pounds later, I'm happier with my body. But as soup-and-bread season approaches, I'm apprehensive. Can I afford to reintroduce bread to my diet? Or should I remain bread-free to protect my weight loss?
Ellen Kunes and Frances Largeman-Roth, authors of the best-selling "The Carb Lovers Diet" (Oxmoor House, 2010), encourage me to give bread a second chance. Their book aims to reestablish carbohydrates' role in a healthful diet at a time when the pendulum continues to swing between low-carb, high-protein diets a la Atkins and the low-fat, carb-rich approach. The authors posit that carbs, including the Italian loaves I love, not only are part of a healthful diet but also can help burn calories.
In particular, the Carb Lovers Diet calls for eating carbohydrate-rich foods containing "resistant starch," including pasta and white bread. Because resistant starches are indigestible, Kunes and Largeman-Roth explain (in their book and over the phone), they can keep you feeling full and satisfied, thus helping you reduce your overall food intake. Studies of resistant starches' effect on rodents' weight and health have shown that this works, but there's less research with humans.
Atlanta-based registered dietitian Marisa Moore, a spokeswoman for the American Dietetic Association, calls the research in resistant starch promising. "It does suggest that [resistant starch] might be helpful in weight management," she says.
In any case, the Carb Lovers book doesn't recommend going whole-hog on carbs: Portion control is key, as are calories, which in the initial phase of this diet total just 1,200 per day and go up to 1,600. That alone pretty much guarantees you'll lose weight.
And that, of course, is where I used to get into trouble. I shudder to imagine how many calories' worth of bread I once ate (let alone the olive oil). "Bread in and of itself is not bad for you. It's the quantity," Mitzi Dulan, a registered dietitian in the Kansas City area, told me. "I'm sure if you had just one slice, nothing would happen. The challenge is, when you have bread, it's hard for us to enjoy only one slice." Rather than dip it in olive oil and balsamic vinegar, Dulan suggests trying just the vinegar, something she says her family loves.
It's important to know what temptations you can and can't resist, however. "Having a whole loaf of freshly baked bread in your home could be a trigger," so alluring that it might cause me to revert to my former overeating ways, Dulan says. "For some it's easier just to eliminate bread." For others, that plan could backfire. "Restricted dieting [can lead] to overindulging," she says. Meaning that if I continue to deny myself bread, I might someday gorge till I pop.