Bread for Life
Created by Israeli nutritionist, Olga Raz, the Bread for Life diet is based on the premise that eating generous amounts of bread every day will reduce cravings and help you lose 20 pounds in 8 weeks.
The theory behind the diet is that complex carbohydrates act to increase serotonin levels, which in turn results in a reduction in cravings for sweet foods and decreased appetite.
Serotonin is also the neurotransmitter involved in mood regulation and Raz states that the increase that is brought about by eating bread in large amounts daily will make you feel better and have more energy which in turn will increase motivation to stay with the diet.
Bread Diet Basics / Recommended Foods
Bread
The foundation of the diet is bread; up to 12 slices of bread a day for women and 16 for men.
Raz does emphasize that this must be ‘light’ bread which contains 35-45 calories per slice. Heavier breads and those containing nuts and raisins may have up to 90 calories. These are not forbidden but not recommended for everyday use – and allowed as long as daily bread calorie quota maintained.
The importance of using whole grain bread is emphasized because of their low glycemic index which helps to keep blood glucose levels more stable.
It is permissible to exchange the bread servings for other types of complex carbohydrates such as oats, brown rice or pasta.
Look here for great bread recipes.
Sandwich Fillings
Foods that are not allowed include butter, margarine and sweet spreads but many other spreads are acceptable including mustard, peanut butter, hummus, tahini, avocado and sugar free jelly. Only one spread is allowed at a time and it must be spread very thin.
Other foods suggested as sandwich fillings include tuna, smoked salmon, chicken and turkey breast, tofu and low fat cheese.
Vegetables
Most vegetables are allowed in unlimited amounts and Raz suggests adding salad vegetables such as lettuce, tomato, carrot, cucumbers and sprouts to sandwiches or as an extra side salad. There is also the option of including a cup of steamed or stir fried vegetables or a bowl of vegetable soup with a meal.
Vegetables are recommended because they are high in fiber and low glycemic index which will help you feel full after a meal.
Fruit
Fruit is recommended only in moderation because Raz claims that its sugar content can raise blood glucose. Raz actually states that fruit is not a necessary part of a healthy diet.
However many fruits have a lower GI than bread and contain mostly fructose which does not have a major effect on blood glucose regulation. For example apples and pears have a GI of 38 whereas many whole wheat breads have a GI of up to 70.
Raz does however make the beneficial suggestion to avoid fruit juices which do have the potential to disrupt blood sugar due to their high glycemic index and sugar content.
Protein Foods
Meat, chicken or fish is permitted in 3 meals per week selected from low fat cuts and avoiding processed meats.
3-4 eggs per week are allowed.
Pros
- Good for those who have failed on low carb diets in the past or those who don’t want to give up eating bread and other high carbohydrate foods.
- Meal preparation is easy.
- No calorie counting.
- Recommended foods are inexpensive.
Cons
- Many people don’t do well on high carbohydrate diets and it may actually trigger an increase in cravings in some people.
- There is a very wide variation in the glycemic index of whole grain breads with many actually falling into the high range. The type of bread could have a big impact on the effect of the diet on insulin and serotonin balance.
- This diet may not provide adequate protein for many people.
Might Not Be So Simple
There is a scientific basis behind the idea that increasing carbs in the diet can reduce appetite by increasing serotonin levels however this relationship is not as simplistic as the author implies.
Although some people may find that increasing complex carbs in the diet reduces their cravings, experience shows that many people will not react favorably to this type of diet, and it may actually produce the opposite result.
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I really love rye bread. I can’t find a low cal one, so I have half a slice. By cutting the portion of the bread in half, I’m also cutting the portion of the filling and the calories. I just started this, so time will tell if it works for me. Nothing else has worked since my thyroid has stopped working.
This one’s a real joke. Bread slice = 30 cals. Hmmm. Where ya gonna find that one? It would be made out of sawdust. I can’t think of anything more disgusting than low-cal bread. 12 slices? Do people really fall for this stuff? Get your carbs at breakfast. And get the real, wholesome ones, potatoes, rice and bread but get good bread.
There are some breads this low…I’ve used them in the past when dieting…two slices are only about 70 or 80 calories! Try Eziekiel…I think they have one that is very low.
It doesn’t say that. It says lite bread is recommended that is 35-45 calories per slice. Like this one Pepperridge Farm Lite Bread (1 serving)
calories: 45, fat: 0g, carbs: 8g, protein: 3g
You are right Ted that’s the bread I eat.
I can’t live without eating bread so I love this diet! I have never felt better or happier than when I am eating this way. For those of you seeking ideas on how to use the bread diet, I have been blogging about it here http://breadmakesmehappy.blogspot.com/
I’ve looked at your blog Karen, having the same issues as you, I like what I read! Thank you very much for the extra insight!
Shari
Glad to be of help
Sounds pretty legit to me, but eating below 1000 calories will put your body to starvation mode and your body will conserve energy making fat difficuit to burn. I guess with a good exercise regimen, it might help
The popular notion that the body goes into starvation mode and makes it hard to lose weight does not fly in the light of reality.. I have seen prisoners of war and prison inmates go on starvation diets and they look like skeletons in a couple of months … Dieting is as simple as , ” Take in less calories than you burn and you will lose weight ” I have lost 31 lbs in 30 days in the past by eating just chicken noodle soup and canteloupe…. so I have proven this idea wrong myself.. But everyone in the diet business has a gimmick or wants to sell a book.. so you will not hear them say , ” Just eat less and move more ” they cant sell that in a book…
For the spread, can i have organic coconut spread ?
do you have to exercise with this diet
I’ve combined this diet with a detox juice of 1c water, 2T genuine mapel syrup, 2T lemon juice & 1/10t cayenne pepper. I’m currently on day 10 and its working wonders. I stick to just the bread with extra virgin olive oil and hummus dips. Week 3 i’lll onclude pasta and & rice. Thanks this is great!
Can you have baguette instead of bread, id rather eat a french stick throughout the day its much more filling and tasty, i prefer the crusty outside, and can eat it without anything just on its own is rly nice.
do u mean 12slices of bread everyday?
Okay I need a little help. Can you give me and example of one day of meals. And what kind of bread ? Cause I heard white bread is bad for you ? I’m confused but I need to lose weight
I’m gonna try this diet as well. I just had a baby,he’s 2months now. And I’m ready to get in shape.!
What about dairy? Can we eat yogurt? Drink milk?
can we drink tea/coffee as well?and eat chicken curry with bread ? pls pls repli
be careful with this diet!!!!
35-45 calories per slice? 12 slices?
40 x 12 = 480 kcal
how are you supposed to reach a minimum of 1200 kcal per day?
anything less than 1200 kcal, for a period longer than three days is DANGEROUS!!!
I’m sticking to my calorie counts with proper nutrition ratios. and I’m more than happy losing only 1-2 pounds a week.
I’ve tried low carb, raw energy, everything going, have lost lots of weight, but my body seems to be telling me it needs wholegrainin bread.that its important and nutritious? Just found this site, maybe its what I am looking for!!
I have been on the diet for 3 weeks and have gone down 10 lbs- I have just now started to walk 1/2 hour 3 times a week and I hope to keep this up-
I’m not hungry- the only thing is that I have to remember to eat. You MUST eat every 3-4 hours whether you are hungry or not. Olga does NOT count calories! The glycemic value is the most important to her- That does not mean that you sit down with fattening caloricly high foods.
VERY IMPORTANT- YOU MUST drink!!! at least 8-10 glasses of water or diet drink- Water keeps us hydrated and flushes out the toxins.
Zoie, I think you should NOT be eating the bananas or the peanut butter-at least not for the first 2 weeks.
I listen to Olga every Friday on the radio here in Israel- she is awesome- I have a friend who has gone down (as opposed to lost which means you will “find” the weight again) over 70 lbs in 2 years with her!
This is the first diet I can keep to!
Robin
Is excersise necessary with this diet?????
this seems stupid
im 12 inyear 8 and wondering if this is a good diet to do and if i should still do an hour exercise
The foundation of the diet is bread; up to 12 slices of bread a day for women and 16 for women. 2 times 4 womens
@zoie — you’re making the following mistakes: 1. No bananas on the first stage of the diet (2 weeks); 2. don’t mix 2 spreads – you had turkey with avocado and humus – you should only have one of these spreads at a time 3. eating vegetables is important and you can also have soup and 1 apple a day on the first stage 4. sounds like you’re not eating enough – don’t forget you can have as much fish, meat or chicken 3 times per week (not mixed with bread)
Asking whether or not you should exercise is foolish. You should exercise at the very minimum once a day, regardless of your diet as it makes for good lifestyle, not good diet. Every day you brush your teeth (I’m hoping!), so why can’t you do something with a little momentum as well? Exercise is anything that gets your heart beating fast, or makes you sweat. Be it sexual intercourse (I’m not promoting), or just going for a jog, anything will make the diet work 2x as fast. I’ve been doing the bread diet for a while but I have some good pointers to add. Keep in mind, though it says 12-16 slices a day, that doesn’t mean you should eat 12-16 slices every day. That just means you should limit it there. A good idea is to constantly drink water all day long, but the best idea is to NOT schedule times for you to eat. If you’re consuming food when you’re not hungry, then those are pointless calories to be eating in the first place. ONLY eat when you’re hungry. In addition to the segment of complex carbs, wild rice and pasta are also good for those who are endurance exercisers (long distance running etc etc). However, I suggest that no matter what you’re eating, as an additional NATURAL colon cleanse method, you should make room for peppers. Peppers are great antioxidants, have more vitamin C than oranges, good doses of vitamin A and K, increase metabolism, heighten mood, prevent cancer (lycopene), decrease cholesterol (capsaicin), and believe it or not, they do NOT have any link to ulcers. With the high fiber already in this diet, digestion problems with eating peppers are more likely to subside than bother those more sensitive stomachs.
My personal results went from 180 lbs, down to 168 in one week. Now since I’ve been taking protein supplements and working out, I’m putting on muscle mass while on this diet still.
How to sad to see you call someone a fool when they simply asked a question pertaining to their health. For all your seeming knowledge, it’s a pity you have not yet learned to share it in a wise and generous way.
do you need to exercise a lot with this diet?
Can someone help, I started this diet yesterday. Had Bread with nonfat cream cheese and a banana for breakfast, then a sandwich with thin sliced low fat turkey, tomato, sprouts, avocado, sandwich with thin spread of hummas, tomato, cucumber then peanut butter on 2 slices and last another with turkey. I had a dull headache all day and still when I got up this morning. Think I need a little more protein, today I added 2 medium eggs and 2 very thin chicken breat slices. Feel better today. Will I be able to do this diet??
I get headaches when I need water, Never protein.
So, ok then – can someone who had done this plan post a typical day please.
I have been doing the http://www.everydiet.org/diet/greenlane-diet for about 7 or 8 months now, and altho it has worked wonders for me and I have no intention of ever giving it up, I am always willing to mix up my eating plans – just to keep my body on it’s toes lol!
So, just wandering what a typical day (week?) entails.
Thanks in advance for your help
you can eat a lot of veg. and fruits before 6 pm. and plenty of water at bed time.
try to eat 3 pcs. of craker flakes at dinner and 5-6 glasses of water it really works.
this is without a doubt the best “diet” out there. it’s inexpensive, practical, and it works. carbs are the bodies first choice for energy, give it good carbs and your body will thankyou. it also proves that average protein consumption is way too high, you dont need meat everyday at every meal!
i think its goo but i can eat tuna 4 breakfast , dinner & lunch
I’ve been on this diet for over a year and it works wonders