This story has been updated since it was originally published on November 17, 2020.
When first starting your weight loss journey, it can be difficult to determine exactly what your body needs in order to slim down. If you’ve been following the same habits for years, it may seem overwhelming to decide what has to change and what can be left alone. Looking at your day holistically, breakfast is the best place to start. More specifically, which food you should avoid after breakfast in order to maximize your weight loss, according to an expert.
White bread
If possible, this is the carb that should be avoided after 10 A.M. as it contains low amounts of fiber. The white flour and sugar make weight loss more difficult, according to Andrea Paul, MD. She explains, “Consistent intake of sugar makes it very hard to burn, even through exercise.”
While it may not be apparent why white bread is worse for you than any other bread, there are carbs which provide nutrients, and some which act only as empty calories. Since white bread doesn’t offer as much nutritional value to your body, it falls into the empty calorie category.
Additionally, certified weight loss coach Jody Braverman, NASM-CPT, NASM-FNS, PN1, notes, "White, refined grain breads, and breads with added sugars are no-nos. Refined grain has been stripped of much of its nutrients and fiber during processing. It’s really not much better than eating straight sugar." She warns, "Refined grains, like sugars, cause blood sugar fluctuations that can make you feel tired and lethargic soon after eating."
Fortunately, it’s easy to swap out this bread with another, healthier option with much of the same flavor. For this, Paul recommends a bran-based bread. She says, “It has comparatively little fat and sugar. When you know you’re barely gaining any fat from it, you won’t be as stressed about burning it.”
If you want to ensure that your diet is conducive to weight loss, it’s best to assess it as a whole, making a plan to swap out certain foods with healthier alternatives. For a good place to start, Paul says, “Try avoiding foods with high sugar and fats. Shift your diet towards high protein and fiber foods.”
She explains that another common mistake that works against weight loss is rushing through meals, as your body may not register that it is full quickly enough, making it easy to overeat. Paul says that if you eat slowly and fill your diet with fresh, whole foods, you’ll be consuming more nutrients and naturally halt overeating which will help you lose weight in the long run.
While there’s no one food you can remove from your diet to magically help you lose weight, eating white bread in the early morning or swapping it out for a healthier alternative will help lower your overall sugar and fat consumption for the day, bringing you one step closer to your weight loss goals. It may seem overwhelming at first, but approaching changes to your diet one step at a time is the best way to ensure healthy, maintainable weight loss.
