The bread diet is a diet created by Israeli nutritionist Olga Raz , according to which eating wholemeal bread promotes satiety and allows you to lose up to 5 kg in 15 days.

Wholemeal bread also allows the body to produce more tryptophan, with an effect on the production of serotonin, on mood, on reducing the feeling of hunger.
Serotonin acts positively on the metabolism, allowing you to burn more calories. Furthermore, the fibers of wholemeal bread reduce the absorption of fats and sugars, enhancing weight loss.

The wholemeal bread diet is very simple to follow and very practical. Alcohol is prohibited and you need to exercise for at least 30 minutes a day at home – see all home workout options here.

To make the wholemeal bread diet, you only need to eat fresh wholemeal bread, that is, not sliced ​​or packaged bread, but bread from the baker.
Alternatively, rye bread (Pema type) or Wasa slices. On the other hand, simple sugars are reduced to one medium fruit and one or two skimmed yogurts a day. For three non-consecutive days a week you can eat protein foods to your satisfaction and the consumption of one fruit per day is allowed.

Beyond this you can eat eggs for up to 4 per week, skim dairy products and vegetables in unlimited quantities. Finally, it is important in the wholemeal bread diet to eat every 3 or 4 hours.

So let’s see how to lose 5 kg in two weeks thanks to the wholemeal bread diet.

WHOLEMEAL BREAD DIET: THE MENU TO LOSE 5 KG IN 2 WEEKS

ODD DAY MENU (MON-WED-FRI-SUN)

Breakfast from 8 to 10.
A vitamin supplement such as Vitamin D3 K2 MK7 Sublingual Drops (one drop). A natural calcium citrate supplement such as NOW Foods Calcium Citrate Powder in doses of half a teaspoon dissolved in water.
50 grams of toasted wholemeal bread with 100 g of skimmed Greek yogurt or a jar of soy yogurt + a teaspoon of Hero Light jam or with a hard-boiled egg. Coffee or tea with sweetener.

Snack: 1 low-fat white yogurt with stevia, cinnamon and 50 grams of fruit including kiwi, clementine, strawberries, cherries, peaches, apricots, medlars, red fruits.

Lunch from 11 to one.
70 g of wholemeal bread or 6 slices of WASA with vegetables in unlimited quantities, 3 slices of turkey breast or two slices of bresaola or a 30 gram slice of salmon or 3 slices of cooked ham or two of raw / sliced ​​vegan ham or 80 grams of cottage cheese or 50 grams of cottage cheese or the same weight of avocado.
A level teaspoon of oil.

Snack around 4: an egg plus a 25-gram slice of wholemeal bread (if we didn’t eat the egg for breakfast). Alternatively, a slice of wholemeal bread or 2 slices of Wasa with 50 grams of light spreadable cheese or 30 grams of soy dairy.

Dinner with vegetable cream or mixed salad or a plate of grilled or sautéed vegetables. 50 grams of toasted wholemeal bread. A teaspoon of oil.

After dinner: a 125 gram low-fat yogurt with sweetener and cinnamon.

EVEN DAYS MENU (TUE-THU-SAT)

Breakfast from 8 to 10.
1 slice of toasted wholemeal bread or 2 slices Wasa with 150 g of skimmed Greek yogurt or a jar of soy yogurt + a teaspoon of Hero Light jam or with an omelette of 150 grams of egg whites with a teaspoon of Hero Light jam. Coffee or tea with sweetener.

Snack: 1 low-fat white or soy yogurt with stevia, cinnamon and 50 grams of fruit including kiwi, clementine, strawberries, cherries, peaches, apricots, medlars, red fruits.

Lunch from 11 to one.
A portion of lean meat (chicken, turkey, veal, rabbit) or white fish (cod, sea bass, sea bream, tilapia, plaice) or shellfish in desired quantity. Vegan alternatives: muscle wheat or vegan fillet quorn. Vegetables in desired quantity with a teaspoon of oil. A 25 gram slice of toasted wholemeal bread.

Afternoon snack around 4: 150 grams of white skimmed yogurt, Greek.

Dinner with vegetable cream or mixed salad or a plate of grilled or sautéed vegetables. A portion of lean meat (chicken, turkey, veal, rabbit) or white fish (cod, sea bass, sea bream, tilapia, plaice) or crustaceans / molluscs in desired quantity or alternatively egg whites omelets (150 grams) or vegan alternatives with herbs herbs and spices.

After dinner: a 125 gram low-fat yogurt with sweetener and cinnamon or 100 grams of cottage cheese.