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Does Protein Bread Help You Lose Weight?

Only: Bread consists mainly of carbohydrates. So if you eat according to the low-carb principle, you should do without it. How practical that you come across so-called protein bread more and more frequently at the bakery. This advertises that you can get by almost without the carbs, often declared as fattening foods. Sounds almost too good to be true?

What Is Protein Bread, And How Does It Taste?

Conventional bread usually consists of flour, yeast, water, and salt. In the production of protein bread, on the other hand, the flour is replaced by other ingredients such as wheat, soy or lupine protein, soy meal or linseed, and grains, quark, and eggs are also added. In comparison, the finished bread is much more compact and heavier and can be described as hearty and hearty in taste. The consistency is juicy to slightly sticky. The price of the bread alternative is around 6 euros per kilogram, so it is comparatively more expensive than regular bread (approx. 2 to 4 euros/kg)

More Fat And More Calories

The supposedly better nutritional values ‚Äč‚Äčthan ordinary bread are touted as a significant advantage of protein bread. It is true that protein bread, with a proportion of only 4.5 to 7 percent, is significantly lower in carbohydrates than “traditional.” The protein content of 26 grams per 100 grams is about three to four times higher than that of standard types of bread (about 7 grams per 100 grams). Also suitable for digestion: the high fiber content. 

A regular bread has only about 1 to 2 grams of fat per 100 grams; the low-carb alternative, on the other hand, weighs in at 16 grams. Of course, this is also reflected in the calorie count. A protein bread has up to 100 kcal more per 100 grams than regular bread.

Lose Weight With Protein Bread – Does It Work?

In particular, the principle of the popular low-carb diet is based on reducing carbohydrates and increasing the protein content in the daily diet. As a result, the body has to attack the fat deposits to gain energy intensively. Especially in the evening, avoiding carbohydrate-containing foods should be beneficial to boost fat loss.

In general, the bread provides a more prolonged feeling of satiety compared to conventional baked goods due to the higher protein and fiber content. Ms. Gahl refers to various studies, according to which this can contribute to a more significant weight reduction in the short term (approx. 3 to 6 months) as part of a diet.

However, with a long-term protein-rich diet, the mentioned effect is more minor or no longer present. “So no one will lose weight in the long term just by eating protein bread in the evening,” says the expert. She goes on to explain, “Ultimately, it’s the total calorie count for the day that counts. Weight loss is always a question of energy balance and less about the proportion of the primary nutrients and when I take in which nutrients.

Protein Bread Can Help Against Food Cravings

However, protein bread can help with weight loss in other ways: We can use it to trick our psyche! Many diets fail because, after a certain period of abstinence, an enormous craving for the foods that we “forbid” ourselves creeps in. With the low-carb diet, it can happen that we suddenly feel an uncanny desire for carbohydrate-rich foods. Eating a slice of protein bread every once in a while can help quell the now-off-limits craving for real bread and help you stay consistent for longer.

Ultimately, as always, it is a question of the right measure. You can overeat wheat, whole meal, spelled or rye bread, as well as too much protein bread. In addition, carbohydrates are an essential building block for a balanced diet, provide us with energy, and, yes, taste good. The nutritionist agrees. In her opinion, if you don’t live strictly according to the low-carb principle but still want to eat a high-protein diet, you can just as easily use conventional bread with a protein-rich topping, such as quark, cheese, granulated cream cheese, or a boiled egg. 


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