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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 11-24-07, 07:41 PM   #1
dannys1981
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Is whole wheat bread ok to eat while losing fat and getting lighter?

Im about 260.. But im not a too fat 260.. Im about 19% bodyfat, give or take.. Anyways my goal by next fall is to get somewhere around 215 which i believe is feasible since thats a slow 1 pound per week.. Anyways as for my diet, I've been just eating good wholesome foods; Chicken Breast, tuna, egg whites, turkey, lean beef, vegetables, fruits ( it used to be nothing but fast food, hence the fattness..) Anyways I've been following a 45/35/20 carb/protein/fat ratio... Most of my carbs have been brown rice, sweetpotatoes, and oatmeal... Then once 5pm hits, i switch to fibrous carbs such as broccoli, squash and other veggies that don't impact blood sugar as much...

So my question is, for the sake of convenience, will eating turkey/tuna sandwiches with WHOLE WHEAT bread before 5pm be bad for getting lighter and losing fat???

I've really picked up cycling and began to just put in miles and build an endurance base... Lost good weight so far but I just wanted to make sure about the bread... Thanks
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Old 11-24-07, 08:04 PM   #2
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whole wheat bread is fine, if it is 100% wheat bread.. I find if you are going to eat a lot of sandwiches that using ezekiel break works a little better.. It is a 100% sprouted grain bread, make sure to refrigerate and is only 70-80 calories per slice as opposed to most whole wheat breads that are 130+ calories per slice..

The ezekiel sesame has the best taste of all the breads they sell..

http://www.mybloodsugar.net/foodforlife.htm
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Old 11-24-07, 10:39 PM   #3
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Check the ingredients list. You want something like 'cracked' or ...I can't remember the other term. Whole wheat flour is garbage.

http://naturalsportsmedicine.wordpre...le-grain-scam/


EDIT: I think the other term is sprouted as mentioned above.

Last edited by Nickel; 11-25-07 at 12:23 AM.
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Old 11-24-07, 11:39 PM   #4
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Half your servings of carbohydrates should come from whole grain sources. They are much better for you then refined and enriched grains. Make sure the first ingredient is “100% whole wheat” not something like “wheat flour”. It will not make you gain anymore weight than other breads. If anything, it is more beneficially to you considering it contains all three parts of the plant kernel, (bran, germ, endosperm). So eat up!
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Old 11-25-07, 07:35 AM   #5
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That is why I prefer the ezekiel bread, it is whole grains but has no flour..
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Old 11-25-07, 09:28 AM   #6
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Thanks for the help... I'm gonna have a go at the ezekiel bread and see what happens..
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Old 11-25-07, 10:06 AM   #7
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Many stores now carry ezekiel bread and it usually found in the freezer or refrigerated sections of grocery stores.. I would recommend keeping refrigerated and I like mine toasted when I use with sandwiches..
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Old 11-25-07, 11:00 AM   #8
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Whatever bread you use, make sure HFCS isn't in the ingredients. It's amazing what foods they can process with that shiat.
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Old 11-25-07, 11:02 PM   #9
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Calories in < Calories out.

Whether you have whole wheat bread or not makes little difference. Keep energy intake down, and output up, and you'll keep getting lighter.

Ezekiel is fine as toast, but the texture is all wrong for a pb&j and it's too small to make a nice sandwich. Don't know what's available in your area, but Milton's Whole Grain Plus is nice. 5g fiber per slice, and sweetened with honey. Nice and soft for pb&j's, but toasts nice also.
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Old 11-28-07, 02:48 AM   #10
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Calories in < Calories out.

Whether you have whole wheat bread or not makes little difference. Keep energy intake down, and output up, and you'll keep getting lighter.

Ezekiel is fine as toast, but the texture is all wrong for a pb&j and it's too small to make a nice sandwich. Don't know what's available in your area, but Milton's Whole Grain Plus is nice. 5g fiber per slice, and sweetened with honey. Nice and soft for pb&j's, but toasts nice also.

If that was the case then it wouldn't matter what type of carbs we ate using that formula!

Plus, processed foods are known to be "addictive" which doesn't help you lean down by wanting more...
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Old 11-29-07, 12:13 AM   #11
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If that was the case then it wouldn't matter what type of carbs we ate using that formula!

Plus, processed foods are known to be "addictive" which doesn't help you lean down by wanting more...
It doesn't matter, largely. The formula is right. Try counting your calories for a period of time. If you burn more than you eat, you will lose weight. That is to say, I've lost body fat eating pancakes, bread, and white rice, and nutella. Just as I've lost weight eating plenty of whole grains, fibrous vegetables, and lean protein.

Of course, the composition of your diet will dictate you body's response. But, by and large, its calories in and calories out.

The whole simple carb / complex carb distinction is too simplistic. Glycemic response can be manipulated by including fats or protein with said carbs to slow down gastric absorption.
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Old 11-29-07, 05:49 AM   #12
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Calories in < Calories out.
Yup yup. Lost 30 lbs in three months that way. Of course, ate healthy foods and cut out cheese and eggs entirely, consumed a lot of rice, fish, chicken, veggies and tofu. Over the course of a year, regulated blood pressure and cholesterol (from over 300 to 180) with strictly diet and exercise.
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Old 11-29-07, 05:58 AM   #13
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Ezekiel is too small to make a nice sandwich.
Please forgive the parsing. "Too small" is another reason to eat Ezekiel bread. Most of our food cravings can be satisfied by substituting fiber for more calorie dense foods, but another is portion control. Smaller sandwich = fewer calories.
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Old 11-29-07, 01:23 PM   #14
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Please forgive the parsing. "Too small" is another reason to eat Ezekiel bread. Most of our food cravings can be satisfied by substituting fiber for more calorie dense foods, but another is portion control. Smaller sandwich = fewer calories.
Indeed. I've found that proper portions, and the proper mix of macro-nutrients helps to make meals more satisfying and last longer.

From a calorie standpoint, I suppose a smaller sandwich can be good or bad. On day's when my caloric needs exceed 4000 calories, smaller and more filling isn't the goal.
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Old 11-29-07, 05:39 PM   #15
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Ezekiel bread is tasty.
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Old 11-29-07, 06:33 PM   #16
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Ezekiel bread is tasty.
+1
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Old 12-01-07, 07:15 PM   #17
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Whole wheat bread is fine. Make sure it has whole wheat flour - it should say something like 100% whole wheat. You should also look for a fair amount of dietary fiber per slice - something like 3 grams.

Don't worry about HFCS in bread. There's not enough of it in there to have much effect.
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