Bread for Life Diet Plan: Sample Menu

The Bread for Life Diet Plan is a high carbohydrate, low glycemic diet devised by nutritionist Olga Raz. Raz’s bread diet is a two stage, high-carb weight loss plan that claims to curb your sweet cravings by raising serotonin levels. You eat bread several times daily, including a wide variety of vegetables and add 30-minutes of exercise daily.

Stage One is designed to be the kick-off to your diet and is of two week duration. In this stage you lose the weight quickly, however you should not remain in the first stage longer than two weeks. You eat slices of bread, with various types of thin spread, approximately every two hours. You also eat unlimited vegetables (but limited amounts of potatoes or corn) and you drink 6 to 8 glasses of water per day. Food choices should be low glycemic–in other words, food that is slowly converted to glucose, such as yams, broccoli and bread that is high in bran. Light bread is preferable, but good quality, high fiber bread can be substituted, you just eat less.

Stage Two allows a wider range of food and in this phase you can add oils, such as olive oil.

The Diet

This is a great diet for people who eat Kosher. When it gained popularity in the United States, many found it helped them curb cravings for sweets and gave them a chance to eat bread, something many weight loss plans restrict or eliminate entirely. Many people find that dieting is difficult when it completely changes eating habits. For those who like and eat a lot of bread, this weight loss plan might be ideal.

This is not a diet for those who have gluten intolerance, and is not the best plan for children as it doesn’t include enough calcium for proper growth. As with any diet, it’s a good idea to talk to your doctor before beginning, especially if you have health risks such as diabetes or high triglycerides. Eating a high carb diet can raise your triglycerides.

Sample 6-Meal Daily Menu Plan–Phase One

1. One to two slices of light bread, spread with a thin layer of low-fat cheese, tomato slices, fresh-ground pepper.
2. One to two slices of light bread, two slices of deli turkey, mustard, lettuce and tomato.
3. Vegetable soup, one to two slices of light bread.
4. One to two slices of bread with low-fat Swiss cheese, bowl of steamed or raw veggies.
5. One to two slices of light bread, scrambled egg, veggies.
6. Plain yogurt with one serving of fruit. (You can sweeten the yogurt with artificial sweetener).

Sample 6-Meal Daily Menu Plan–Phase Two

1. One to two slices of light bread spread with thin layer of hummus, tomato slices.
2. Tuna salad with chopped cucumber, carrot, onions and tomato.
3. Vegetable soup, rice-stuffed zucchini and stir-fried veggies.
4. Grilled chicken breast, low or non-fat plain yogurt with chopped cucumber and dill.
5. One cup of pasta with tomato sauce.
6. One or two slices of light bread with a thin layer of spread, such as low or non-fat garden-flavor cream cheese.

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