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How Much Weight Will I Lose By Eating Only Brown Bread?

Brown bread is a popular choice of food these days. The calorie count of brown bread is lower than that of white bread. We know that the main objective of a weight loss diet is to consume fewer calories than you burn. This makes brown bread an ideal diet for weight loss.

So people ask, how much weight will I lose by eating only brown bread?

The weight loss depends significantly on the number of carbs you are taking. With only brown bread, you lose weight based on how much you eat as well as what food you eat in conjunction with it. 

This guide will explain if brown bread actually assists in weight loss or if it is just a myth.

Table of Content

Is Brown Bread Good For Weight Loss or Not?

Although there are a number of food options to consider, people tend to prefer bread for breakfast. It is a well-balanced, nutritious dish that tastes good and is easy to make. In spite of this, white bread is not considered good for you if you consume it every day and wish to lose weight.

On the other hand, brown bread is considered helpful for weight loss. It has high fiber content with a low glycemic index value. Fiber helps you lose weight, and low glycemic values keep you from consuming as many carbs and fats. Fiber and low glycemic values help you maintain a normal energy level throughout the day.

Apart from weight loss, brown bread is healthy to maintain a normal sugar level and regulate bowel movement. It is also beneficial for gastrointestinal ailments, as well as helping to decrease obesity. Dieters prefer it because there are few calories in it. 

Indeed, when you eat brown bread once a day, it can be a healthy option, but sticking with this diet is not a good idea. You will lose weight initially, but once you return to your normal diet, you will gain it back.

Nutritional Profile of Brown Bread

There are several types of brown bread, ranging from wheat bread to molasses bread to dark bread made with dark-colored ingredients such as coffee or molasses. However, it is typically low in calories and high in fiber. Below is a nutritional analysis of 1 slice of brown bread (29 g).

Calories 77
Total Fat0.9g
Cholesterol 0 mg
Total Carbohydrates14g
Dietary Fiber1.2g
Protein 3.1g
Iron1 mg
Sodium 147 mg
Potassium 51 mg

Source: Nutritionix

How Much Weight Will I Lose By Eating Only Brown Bread?

How much weight will I lose by eating only brown bread?- depends on the number of calories I take every day and the calories I burn. To answer the quantity question, the amount of physical activity you do per day is certainly important. 

Basically, you lose your excess weight when your calorie intake is less than your calorie expenditure. Fundamentally, you should create a deficit, but not through starvation.

If you intend to lose weight solely by eating brown bread, then it is not an effective strategy. Consuming only one food or the same kind of diet every day does not help the body meet its basic needs. Consequently, instead of losing weight, your body weight will drop abnormally, or you will become undernourished. 


However, “how much weight will I lose by eating only brown bread” depends on how much I exercise and how much I eat brown bread- if you exercise, then you lose more weight depending on the level of exercise you get. So here is the calculation to determine how much weight you lose only with brown bread –

Typically, brown bread contains 73 calories in a normal size serving. You might eat three slices of bread in the morning, 2 slices in the afternoon, and 3 slices at night. In total, you are consuming 730 calories.

As for daily requirements, women require 1800-2000 calories, while men require 2000-2500 calories. Therefore, to reduce 1 pound of weight, you normally need to cut down 7700 calories. 

In the light of these calculations, you can reduce 1 to 1.5 pounds of weight only in a week if you eat only whole grain bread. Yet, this is certainly not a healthy diet choice. I wouldn’t recommend it. Ideally, you should follow a healthy weight loss diet with exercise. 

To start with, you should try reducing your caloric intake. For example, if your body normally requires 2000 calories per day, eating only 1500 calories per day for a week will result in a weight loss of 1 pound. However, do not rely solely on bread, as we cannot be sure what exactly is in it.

How Much Brown Bread Should You Eat a Day to Lose Weight?

When consumed along with a variety of vegetables, healthy fats, and lean protein, it is okay to eat whole grain bread without added sugar or flavor. You can eat up to 12 slices of brown wheat bread daily if you are of normal weight and do not want to lose or gain further. 

Nonetheless, if your goal is to lose weight with only brown bread, then 8 to 10 slices per day are acceptable. That depends on how many carbs you consume. You can still increase or decrease your slice intake based on the number of calories you consume daily.

An average of 7.5 slices of whole-grain bread per day is recommended for optimal health outcomes.

Is Brown Bread Better Than White Bread For Weight Loss?

Brown and white bread are the most commonly consumed types of bread throughout the world. They differ significantly in terms of their color, nutrients, texture, and taste. For years, the question of “which bread is good for weight loss” has been debated. 


Many people consider brown bread as an ideal weight loss diet. But is brown bread really good for reducing fat instead of white bread? Or it is just a myth. 

Generally speaking, whole wheat bread is more efficient and beneficial for dieters than white bread. Also, researchers have found that whole grains containing low calories like whole-wheat bread are efficient at reducing belly fat. On the other hand, refined grains, for instance, white rice or sugar, may give you more belly fat.

Also, brown bread provides more fiber, nutrients, and minerals than refined bread. Brown bread keeps you fuller longer than white bread. Moreover, whole-grain bread promotes gut health, while refined bread can cause bloating and constipation. On top of these, brown bread is diabetic-friendly. It has a lower glycemic value than white bread. Therefore, it will not spike your sugar level. 

Still eating only brown bread will not help you lose weight. In fact, by overindulging in brown bread, you may gain weight. You should consume a balanced diet for healthy weight loss. 

Brown Bread Sandwich Recipes For Weight Loss (<200 calories)

Bread alone for breakfast can be bland, so what do you add if you want to lose weight and eat something tasty at the same time? You can make this delicious brown bread sandwich recipe with only 191 calories for breakfast or lunch.  


Ingredients You Need

  • 2 slices whole-grain bread 
  • Diced onions
  • Caramelized onions
  • ½ cups chopped chickpea
  • 1 tablespoon celery
  • ½ cups fresh spinach
  • 2 tablespoons roasted red pepper
  • Cider vinegar
  • Salt and pepper
  • Lemon juice

How to Make it?

  • Add salt, pepper, vinegar, and lemon juice to the onions, celery, chickpeas, and blend lightly.
  • Add spinach, caramelized onion, and red peppers to the whole grain bread slices and toast them.
  • Enjoy the perfect yummy low-calorie brown bread sandwich by spreading the earlier mixture on the slices.

Can I Lose Weight By Eating Something Other Than Bread?

No doubt brown bread is an ideal option for weight loss still, some people may not respond well to it. It may be because of additives and pulverized grains, manufacturers use in their products. If you are taking homemade brown bread, then it is best to go.

In the case of a manufactured one, though, you can’t be sure of its quality. Fortunately, there are many options available for healthy weight loss. Following are a few more options rather than whole-grain brown bread: 

  • Oopsie bread
  • Eggplant disk
  • Ezekiel bread 
  • Corn tortillas
  • Rye or Squaw bread
  • Cauliflower Bread
  • Lettuce or romaine lettuce 
  • Cooked sweet potato slices
  • Sweet potatoes flatbread
  • Sourdough bread


Question: Can I eat white bread for weight loss?

Answer: You are following the wrong diet if you’re trying to lose weight by eating white bread. According to a recent study, it’s not the number of carbs you eat that helps you lose fat, but what type of carbs you consume. Bread made from white flour or refined flour does not help you lose weight. It actually makes you put on more fat. 

Question: Does brown bread reduce belly fat?

Answer: Indeed, whole-grain wheat bread with high fiber helps reduce belly fat if you take it with a healthy diet. The high fiber content in bread regulated the body’s response to carbohydrates. Moreover, it promotes digestive health and keeps you satiated for longer, which makes you burn more calories while reducing its intake. 

Question: What bread helps you gain weight?

Answer: Whole grain bread, along with a good source of protein, helps you gain weight. Since whole grain provides substantial carbs, it provides sufficient nutrients that increase bone and muscle mass. It is actually very simple to put on weight with a high-calorie, well-balanced diet. 


As a whole, brown bread is good for weight loss. If you take it with a variety of food, it will help you significantly! But, “how much weight will I lose by eating only brown bread” depends greatly on your physical activity and carb intake. However, it is not recommended to depend only on whole grain bread for reducing some pounds. Instead, you should consider a well-balanced diet plan along with a regular exercise program.

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