The Bread for Life Diet was developed by Olga Raz (a Israeli nutritionist). It is based on the concept of eating generous amounts of bread everyday, which helps in reducing cravings and, helps you lose 20 pounds in 8 weeks.
The concept behind this diet is, complex carbohydrates increase serotonin levels, reducing cravings for sweet foods and decreasing your appetite.
Serotonin is the neurotransmitter responsible for mood regulation. Raz states eating large amounts of bread daily will make you feel better and energetic, which increases motivation towards the diet.
The Diet Basics / Recommended Foods
Bread
Bread forms the foundation of the diet. Raz recommends eating "light" bread, which contains 35-45 calories per slice. Heavier breads having nuts and raisins may contain up to 90 calories and are not recommended for everyday.
Whole grain bread is recommended because of its low glycemic index, which helps to keep blood glucose levels more stable. It is allowed to replace bread servings with oats, brown rice or pasta.
Sandwich Fillings
Butter, margarine and sweet spreads are not allowed. Mustard, peanut butter, hummus, tahini, avocado, and sugar-free jelly can be used. Only one and thin spread is allowed at a time.
Vegetables
Salad vegetables such as: lettuce, tomatoes, carrots, cucumbers, and sprouts to add to sandwiches are allowed. A cup of steamed or stir-fried vegetables or vegetable soup is also allowed.
Vegetables are recommended because they are rich in fiber and have a low glycemic index, which helps to keep you feel full after the meals.
Fruit
Fruit is recommended only in moderation, because its sugar content can raise blood glucose.
Many fruits, which have a lower GI than bread and contain mostly fructose, do not have much effect on blood glucose regulation. Raz suggests avoiding fruit juices, because they can disrupt blood sugar due to their high glycemic index and sugar content.
Protein Foods
Meat, chicken or fish is allowed in 3 meals per week, and 3-4 eggs per week are allowed. Processed meats are not allowed.
Pros
- Good for those who don't want to stop eating bread, and other high carbohydrate foods
- Meals can be easily prepared
- No need to count calories
- Recommended foods are not costly
Cons
- Many dieters don't do well on high carbohydrate diets
- Glycemic index of whole grain breads have wide variations with many actually falling into the high range
- May not provide necessary amount of protein for many people
Conclusions
There is a scientific basis behind the idea that increasing carbohydrates in the diet can reduce your appetite by increasing serotonin levels. Results show that many people will not react positively to this type of diet, and it may actually produce the opposite result. |
