7 best breads to eat and still lose weight

We’re going to start by saying, YES you can still eat bread AND still lose weight. Bread is usually left out of weight loss meal plans as it often deemed as a ‘bad carb’.

The thing is, not ALL breads are created (or rather baked) equally. Here at The Healthy Mummy we are all about HOLISTIC and HEALTHY eating and strongly believe (and have proven) that incredible and sustainable weight loss results come from following meal plans that incorporate all food groups and occasional treats.

Weight loss is all about choosing the RIGHT foods and fuelling your body with the RIGHT nutrients. Eating bread on a weight loss plan isn’t going to prevent you from hitting your goals. It’s just about knowing WHICH TYPE OF BREAD to eat. 

Below we have outlined the 7 best breads to eat when following a weight loss plan.

Peanut Butter and Banana on Toast

What bread do you eat when trying to lose weight?

In basic terms, most people will lose weight if they are taking in less energy through their food than they are spending every day.

Foods which are very low in calories include fruit and vegetables, and foods which are higher in calories include refined carbs like bread, pasta and potatoes.

The key to losing weight while sticking to a weight loss plan is eating a wide range of foods from all of the different food groups.

People trying to shift kilos don’t need to cut out bread completely, but it is important to understand that some breads are more appropriate for weight loss than others. Whole grain breads for instance can actually HELP with weight loss.

Not all breads score equally on the GI scale either, so as well as looking at the calorie content of the bread, the GI (and in turn the effect breads can have on blood sugar) should be examined as well.

The 7 best breads for losing weight

1. Ezekiel 

Ezekiel bread is made from organic, sprouted whole grains containing several different types of grains and legumes.

Not only is the sugar free content a great plus for Ezekiel bread, the 2 types of sprouted beans in the bread increase the protein content which helps keep blood sugars lower and will have you feeling fuller for longer.

You can find Ezekiel breads at some supermarkets and most health food stores.

2. 100% whole wheat breads

 3 best breads to eat and still lose weight

Also known as wholemeal, unlike white bread, it’s made from a more unrefined flour, is higher in fibre and has more vitamins and minerals.

It also is much lower on the GI index than white bread, meaning eating wholemeal will leave you feeling fuller for longer and less likely to raid the cake tin half way through the morning.

Look for 100% whole wheat flour on the label, 3 grams of fibre and 3 grams of sugar per slice.

3. Whole grain breads

Made up of grains that are fully intact, wholegrain bread tends to be lower in calories than white.

Packaging should always be checked for full nutritional information, and look for the bread to stick to the guidelines of 3 grams of fibre and 3 grams of sugar per slice.

Wholegrain is the healthy choice even for those simply maintaining their weight loss.

4. Oat bread


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Oat bread is made from a combination of oats, yeast, water and salt as well as whole-wheat flour.

This bread is particularly good, as oats are high in fibre and can help lower cholesterol levels, regulate blood sugar levels and lower blood pressure.

5. Mountain bread


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Amazingly, Mountain Bread is an extremely light option and just 72 calories per serve. And you don’t have to just use it for wraps, it also makes a fantastic low carb pizza base.

6. Rye bread

Rye breads are made from whole-grain sprouted rye flour. However, traditional rye bread is only solely from rye flour and doesn’t contain any wheat flour.

Sprouting rye flour has a high fibre content and helps regulate your blood sugar level, which is why it’s particularly popular among diabetics.

7. Flax bread


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Flax bread, also known as flaxseed bread, is made from whole-grain flours and flax seeds. In fact, it is one of the healthiest breads you can eat as it is so high in omega-3 and omega-6.

If you like to enjoy a sandwich or avocado on toast for breakfast YET STILL want to see awesome weight loss results – then you need to check our 28 Day Weight Loss Challenge.

Our 28 Day Weight Loss Challenge is home to more than 4,000 recipes, weekly meal plans, 350 exercises and workout videos not to mention 24/7 support.

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