Bread

[GForce78NJ]

i'm 32 years of age and have just started to take working out seriously again. I've been on a 1 year hiatus from the gym and gained about 30 lbs and am hoping to get back into excellent shape, knowing this will take time but ready for the challenge.

I noticed that some people believe bread should be completely removed from your diet. Out of laziness (i know, i should be cooking a lot more and will), I typically eat 1 sandwich a day to cover my meals. Turkey, light mayo and a slice of cheese. Is this something I should be completely getting out of my diet or as long as it fits my macros it's fine? Sorry for the typical dumb question, most people think it's acceptable but I know the advice on here will be more worth taking in.

Will be more active on the forums, looking forward to sharing my story with all of you

[dwightaroundya]

You should eat the foods you enjoy.

YOLO

[etet1919]

I could never ever remove bread from my diet. But I do eat only whole grains (Ezekiel sprouted complete protein bread- it's still better than cardboard) or cheat with rye (it's not supposed to have an effect on blood sugar levels). I'm sure everyone had too much stuffing a few days ago, and wants to loose a few. You're question was not dumb, btw. You'll find that when you start lifting again, you'll need the carbs to sustain your energy. Good luck!

[SuffolkPunch]

There are various old wives tales about bread.

One is that the high GI level causes an insulin reaction (as does all carbohydrate and protein intake) which makes you fat. This is just shooting the messenger. Insulin doesn't make you fat if you are in control of your overall intake. GI of foods is not a concern for anyone with a healthy glucose metabolism.

Another is that some people demonise some components of bread like gluten. There are people who genuinely allergic to gluten but there are a lot more clueless bandwagon jumpers following social trends rather than real science.

[hardyboysare]

There are various old wives tales about bread.

One is that the high GI level causes an insulin reaction (as does all carbohydrate and protein intake) which makes you fat. This is just shooting the messenger. Insulin doesn't make you fat if you are in control of your overall intake. GI of foods is not a concern for anyone with a healthy glucose metabolism.

Another is that some people demonise some components of bread like gluten. There are people who genuinely allergic to gluten but there are a lot more clueless bandwagon jumpers following social trends rather than real science.

Basically how I feel about the views towards bread.

As long as its fits your macros/ calories it is perfectly fine. I eat bread all the time its my favourite snack, I eat it multiple times a day don't really take much notice if its grained bread or the cheapest white bread I enjoy them all.

The only thing that any type of bread can be is dense in calories (one slice is about 90-130 calories), so can add up quickly if you eat lots, but as long as its in your calories nothing at all wrong with it and is a great food to me. Cheap and convenient, and when I bulk again I will be upping my intake even more.

[ironwill2008]

i'm 32 years of age and have just started to take working out seriously again. I've been on a 1 year hiatus from the gym and gained about 30 lbs and am hoping to get back into excellent shape, knowing this will take time but ready for the challenge.

I noticed that some people believe bread should be completely removed from your diet. Out of laziness (i know, i should be cooking a lot more and will), I typically eat 1 sandwich a day to cover my meals. Turkey, light mayo and a slice of cheese. Is this something I should be completely getting out of my diet or as long as it fits my macros it's fine? Sorry for the typical dumb question, most people think it's acceptable but I know the advice on here will be more worth taking in.

Will be more active on the forums, looking forward to sharing my story with all of you

As long as it fits your macros, it's fine.

Vilifying single food items (or entire macro groups) is the domain of clueless social media posters, TV celebrity doctors/morons, and supplement scammers looking to take your $$$. Be mindful of where you obtain your nutrition advices. A good place for you to spend some time reading is here:

*Figuring Calories and Macros: http://forum.bodybuilding.com/showth...post1481919401


*Nutrition for beginners: http://forum.bodybuilding.com/showth...hp?t=136691851





Additionally, if you want to really dig deeper, go here:

http://Alanaragon.com

http://bodyrecomposition.com

[Tommy W.]

The reason that it's sometimes advisable to eliminate bread and other processed carbs from your diet is that for the amount of calories they contain they don't satiate well and also processed foods have a higher net calorie amount than non processed as the processing takes away some of the body's job of doing the processing which burns calories in itself which is why satiation is so poor.

[swsko]

The reason that it's sometimes advisable to eliminate bread and other processed carbs from your diet is that for the amount of calories they contain they don't satiate well and also processed foods have a higher net calorie amount than non processed as the processing takes away some of the body's job of doing the processing which burns calories in itself which is why satiation is so poor.

This, during a cut you're just "wasting precious calories" on a not so satiating good..mean 28g of whole wheat bread is calories that's 1 toast, if you have 3 that's like having 150g or so of chicken or shrimp which is more satiating since it's mostly protein but no it's not bad good. My wife thinks it is and keep thinking because she stopped eating it she lost weight...

[RedRusty]

[sunsean]

The reason that it's sometimes advisable to eliminate bread and other processed carbs from your diet is that for the amount of calories they contain they don't satiate well and also processed foods have a higher net calorie amount than non processed as the processing takes away some of the body's job of doing the processing which burns calories in itself which is why satiation is so poor.

+1 as the reason to avoid bread and other similar dense foods...when you're restricting your calories, you have to be selective about what you eat to a degree at least...technically, it's all about the deficit, so you can eat Twinkies if you stay under your target calories, it just becomes difficult to do so while also getting your required macros (.82 g/protein) AND staying at a deficit.

[GForce78NJ]

I could never ever remove bread from my diet. But I do eat only whole grains (Ezekiel sprouted complete protein bread- it's still better than cardboard) or cheat with rye (it's not supposed to have an effect on blood sugar levels). I'm sure everyone had too much stuffing a few days ago, and wants to loose a few. You're question was not dumb, btw. You'll find that when you start lifting again, you'll need the carbs to sustain your energy. Good luck!

thank you! Very insightful answer. I think for the first couple of months im going to separate it from my diet just to get myself back into full mindset of working out and eating right. I have the basic knowledge but its been probably 3 years since i've taken fitness seriously and have been posting.

Re: Ezekiel Bread - Probably the worst thing I've ever tasted lol. I struggle with Ezekiel bread and Oats to be honest, two of the healthiest options for you. Need to find a way to overcome that. For now I'm planning to get most carbohydrates from Veggies, rice, and looking for a couple other options. Just bought an instapot so will be cooking a ton more than i do currently.

Thanks for the post!

[GForce78NJ]

As long as it fits your macros, it's fine.

Vilifying single food items (or entire macro groups) is the domain of clueless social media posters, TV celebrity doctors/morons, and supplement scammers looking to take your $$$. Be mindful of where you obtain your nutrition advices. A good place for you to spend some time reading is here:

*Figuring Calories and Macros: http://forum.bodybuilding.com/showth...post1481919401


*Nutrition for beginners: http://forum.bodybuilding.com/showth...hp?t=136691851





Additionally, if you want to really dig deeper, go here:

http://Alanaragon.com

http://bodyrecomposition.com

Thank you! Glad to see Alan is still around

I fully agree on not fully removing anything from your diet. Life is about enjoyment and I plan on implementing all courses of food back into my diet once I'm a bit less round. For now, just want to feel better mentally and physically and slowly will get back into adding tastier options. Been down this rodeo before going from 300 to 195 at 12-15% bodyfat, just gotta find my way and iwll ask some new questions during the process

[GForce78NJ]

Thanks everyone for the posts. Looking forward to getting back into the full mindset of whats important - health is wealth. Been a stressful year but got a lot of positives and will be much more active on the boards again!

[malikabdulwahab]

You're question was not dumb, btw. You'll find that when you start lifting again, you'll need the carbs to sustain your energy. Good luck!