There is a wrong practice regarding bread in diets that have become popular recently. This practice suggests that bread should be reduced in the diet or the grain group should be completely removed from the diet... The first unconscious move made by people who decide to go on a diet by complaining about their excess weight is to remove bread and bread group from the diet... Yes, you can lose weight quickly in the short term by removing bread from the diet. But what we want when losing weight is for the weight lost to be from fat tissue, not from muscle and fluid!
In personalized diet programs prepared by taking into account people's blood findings and nutritional habits, a balance of carbohydrates, proteins and fats is achieved, and carbohydrates are mostly in this balance. It is a food group with a percentage of Unless there is a special health problem that requires carbohydrate restriction, 55-60% of the energy of the diet should be provided from the carbohydrate group. The main carbohydrate sources used are grains, legumes and fruits and vegetables. 1 serving of grain group provides 15 grams of carbohydrates, making it the best source of carbohydrates. When you restrict the grain group without considering the carbohydrate - protein - fat balance in the diet program, you unknowingly increase the amount of protein and fat in the diet. Although protein-based diets provide rapid weight loss, it is undesirable that the weight lost results in muscle and fluid loss and an increase in body fat percentage. In addition, our body uses carbohydrates as an energy source in the first stage. When carbohydrates are restricted, proteins begin to be used as an energy source and therefore muscle breakdown is observed. For this reason, we want more than half of the energy we consume to come from the carbohydrate group, so that proteins are used in the necessary metabolic activities, not for energy in the body.
Carbohydrate-free diets cause negative effects both physiologically and psychologically. One of the physiologically negative effects of a protein-rich diet is the long-term deterioration in kidney functions. It also negatively affects cardiovascular health by causing blood cholesterol levels to increase. It is not necessary to completely eliminate bread from the daily diet, but to keep its amount and type under control. Ah, it will be healthy. The use of unrefined carbohydrates such as whole grain wheat bread instead of white bread, brown rice or bulgur instead of white rice provides irreversible weight loss by controlling appetite, accelerates metabolism by supporting digestion thanks to the high fiber it contains, and the B group vitamins it contains support the central nervous system. Complex carbohydrates suppress your need for sweets by balancing your blood sugar. For this reason, removing a slice of bread from your diet may cause you to consume the wrong food with high energy content. Although it varies from person to person, a healthy person should consume at least 6-8 slices of bread a day.
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