Written on Sunday, October 12th, 2008 by Miroslav Nikolov

When is the best time to eat white bread?

When is the best time to eat white bread Many nutritionists recommend eating wholemeal bread, because our body absorbs it slower than white bread, but what if you like white bread. Is it good as substitute and when is best time to eat it if you want to make it part of your weight loss nutrition?

Weight loss carbohydrates science:

The basic content of the white and wholemeal bread are carbohydrates, but their influence over our body is different. The complex carbohydrates from the wholemeal bread deliver energy for our body very slowly.

White bread contains “simple carbohydrates“ (these are your carbohydrate enemies), which deliver fast energy for our body. They cause height in insulin’s level, which increases the chance for more weight gain. Very important is the time when you take white bread.

Before and after weight training is great time for white bread meal. It gives you energy for your weight training, if you take it before. After training white bread can help you fill up your glycogen’s storage and also delivers important amino acids. Escape eating of white bread before cardio training.

It is most likely calories from white bread eaten in any other time of the day to be stored as fats, so be careful with the amounts.

It is considered that people who want to lose weight have to prefer wholemeal bred to white bread, because the complex carbohydrates in wholemeal bread is less likely to be stored as fats.

Despite everything you read here you still love white bread, include it in your weight loss diet, but check the following rules:

White bread rules:

1) Reduce white bread amount you normally eat.

Reduce white bread amount to one or two slices per meal. Normally one slice of white bread contains 80 calories and 15 gr carbohydrates. If you eat on your breakfast for example one egg and small piece of meat, your body will absorb the white bread carbohydrates much better and it is most likely to avoid fat gain.

Another good strategy is to eat peanut butter together with the white bread slice. The healthy fats in the peanut butter will slow down white bread absorption and you will be able to avoid insulin’s height.

You can do something like that when lunch time came. Take one or two white bread slices and cover them with thick layer of meat and veggies. You reduce calories from the white bread therefore you reduce the risk of more fat gain.

2) Take white bread before and after training.

Escape eating white bread before weight loss (cardio) training, because your body will use calories from it for energy and keeps the fats untouched.

Before weight training (about one hour) you can take one or two slices of white bread, which will give enough energy. After training is good time for white bread slices (3 or 4 slices) covered with layer of marmalade.

“Simple carbohydrates” after training will give you important amino acids and building material for muscle recovery. You have training, so your body will use carbohydrates from the white bread as energy and won’t store them as fats.

3) Reduce The other “simple carbohydrates”.

Once you have decided to eat white bread regularly you have to reduce other “simple carbohydrates” in your diet, otherwise you risk to gain weight instead of losing it.

Reduce fruit juices and shakes, sugar, sugar foods and cakes. If you reduce them you can include white bread in your weight loss diet without risk of gaining fats.

Calories in different bread types per 100gr:

Bread type:	Protein	Fats	Carbohydrates	Calories
Wheaten white bread	6,89	0,65	47,71	230
Wheaten wholemeal bread	5,32	0,84	40	193
White buns	6,55	2,33	48	244
Wheaten rusks	10,46	1,21	68,45	334,80
Rye rusks	7,70	1,30	64,11	306,40
Rye bread	4,83	0,84	40,23	192,60

I hope these weight loss spots about white bread will help you add it to your daily nutrition plan. White bread is good choice (for simple carbohydrates) if you are vegetarian.

Here is an informative vegetarian source: Vegetarian is the best choice

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