Is bread really the main reason behind my weight loss?

Week 12: You Might Not Like What I’m About to Say About Weight Loss

Is bread really the main reason for my weight  loss? No. I truly believe that by incorporating bread into my diet, it replaces a lot of the calories from the other foods I usually consume, leaving me with little room for anything else. Therefore, I’m restricting my variety of food intake drastically.

In this study, the potential downsides of diet diversity results in having too many choices and leads to higher consumption of food—and consequently, more calories.

In another review, The American Heart Association reported that overweight people who were offered a variety of foods for their snacks ate 25% more snack servings per week than people who were told they could eat any amount of one favorite snack. The same goes for meals—having more variety of dishes on the table can lead to overconsumption.

So, I believe my ability to lose weight on this diet is mainly because I cut off my variety of food from other sources—especially sources that are high in fat and sugar, which are unhealthy. I focused on only eating whole grain bread as my main source of calories, and with that, came the benefits of a diet that was high in nutrition.

But isn’t this an experiment to show that bread helps with weight loss?

My use of the Eat Bread 90 experiment this time around was to show that you can use bread as part of a weight loss diet plan that works with exercise. I have a problem with all the low-carb and keto diets these days because I know that our body need carbs to function. I believe I have personally been effective in losing weight by not following those diet trends, and by sticking to the a restrictive diet plan focused around bread consumption. This affirms again that bread alone doesn’t make you gain weight.

Can I try this?

Yes. I want you to try out this bread diet. Grab that bag of sliced whole grain bread and follow the diet plan laid out in the first few weeks of my blog. You will see that your appetite and cravings will decrease, and so will your caloric consumption. Don’t forget to visit my bread gallery to look at the different varieties of bread!

Lastly, remember, if you can eat it, you can run it off (or exercise). A diet plan without exercise is a half baked idea!

My weight at the start of the 90 days.

The first weigh-in: 147.4


Week 12 weigh in for Eat Bread 90: 140 lbs.

Week 12 weigh in: 140 lbs.

Exercise less, lose more weight.

Week 11: Exercise Less, Lose More Weight

I previously thought that high-intensity exercises over a longe period of time helped me lose weight. But training for triathlons was actually not helping with my weight loss. So I decided, I’m going to cut down on my exercise.

Man, this exercise for 30 minutes everyday thing is really working! Why didn’t I learn of this study before? Well folks, thirty minutes of exercise a day may be the magic number to lose weight!

Researchers in this study found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day.

What? Why? Could it be because we are not stuffing our faces after 30 minutes?

The overall loss in body mass was the same for both groups, almost 9 pounds. Researchers were even surprised by this! Part of the explanation may be that people found 30 minutes of exercise so easy that they had the desire and energy for additional physical activity, said Mads Rosenkilde, the PhD student researcher. But what I really suspect is that they weren’t as tired and exhausted to be eating everything in sight (like I do when I’m done with an hour workout).

Why 30 minutes?

Researchers followed 60 moderately overweight men who wanted to lose weight. The men were randomly placed into either a moderate or high dose exercise group. The high dose group was instructed to exercise hard enough to produce a sweat, like from running or cycling, for 60 minutes a day. The moderate dose group only had to sweat for 30 minutes a day.

After 13 weeks, the study showed 30 minutes of exercise a day produced similar or even better results than 60 minutes a day!

The men who exercised 30 minutes a day lost an average of 2 pounds more of body weight. Researchers say those who exercised 30 minutes a day actually burned more calories than they should have according to their exercise program. In contrast, the men who exercised 60 minutes a day lost less body weight relative to the energy they burned during their workouts.  Get this, the extra 30 minutes of exercise did not appear to provide any additional weight loss in body weight or fat!

So you’re telling me to exercise less?

Yes, if the goal is to lose weight! This research suggested that 30 minutes of exercise a day may provide additional weight loss benefits. For example, people may still have extra energy leftover after shorter workouts to be more physically active throughout the day. In addition, the study indicated that men who exercised for 60 minutes a day probably ate more to compensate for the longer workout session and therefore lost less weight.

See, I knew that was my problem!

My weight at the start of the 90 days.

The first weigh-in: 147.4


Week 11 weigh in for Eat Bread 90: 141 lbs.

Week 11 weigh in: 141 lbs.

Diet variety can cause weight gain.

Week 10: Bread Only. Skip Diet Variety to Lose Weight

Variety, variety everywhere, but I’m just sticking with bread.

Why? Because diet variety causes weight gain. Here’s why:

A study looked to see if there was a link between the obesity problem in our Western culture and access to highly-palatable and varied food. Past research with animals has shown the link between eating more food if it tastes good (and that makes perfect sense) which leads to a pattern of obesity—as the more used to good tasting food you eat, the more you feel you need to eat to become satisfied.

However, diet variety may also be linked to eating behavior and weight. Studies have shown short-term that the more variety in a diet, the greater probability of intaking more food and higher energy intake. On the other hand, eating the same foods over a period of time reduces palatability ratings and the amount of food eaten.

A different study looked at strategies to improve weight loss and maintaining that loss. They found that limiting diet variety can help reduce intake and when done long term, along with other healthy-eating practices and exercise, can help with weight loss.

Does this mean only eating one type of food for the rest of your life is the secret to losing weight?

Probably not. The bottom line is, it seems the more choices you have when it comes to diet, the easier it is to eat more. However, keeping a simple routine can help curve cravings.

How is exercise going?

Good, now that I am keeping to a schedule of running on the treadmill at least 25 mins everyday. This limited amount of exercise provides me a stress release and also kick starts my metabolism everyday without going excessively hungry. It’s done amazing things to my little muffin top, too! Which is taking the fat there and converting it to muscle mass somewhere else. I love this exercise regime, I wished I learned of it sooner.

My weight at the start of the 90 days.

The first weigh-in: 147.4


Week 10 weigh in: 142 lbs.

Week 10 weigh in: 142 lbs.

Diet and exercise don’t mix.

Week 5: Diet and Exercise Don’t Mix…Or Do They?

In order to move on from this plateau, I need to add more activity to the picture. After all, I sit in front of the computer all day! So I started with 30 mins everyday before I woke up the kids. This is hard. I mean, I’m sacrificing sleep for 30 mins of exercise.

I started with 30 mins that become 20 mins then 11 mins. It’s hard to just run for 11 mins. It’s almost like not running at all because I don’t crack a sweat.  I wanted to do the most minimal exercise to see if I can jolt my metabolism without going overboard and making myself hungry.

Making diet and exercise work

I think it is working. My body feels so much better. I am not famished after the exercise. My body doesn’t feel lethargic during the day either. So, I am quite confident that I have found a good balance between exercise and dieting.  Hmmm, maybe they do go together hand in hand. It is possible to lose weight on a high carb diet and exercise!

Honestly, I’ve done nothing new here. Nutritional research has shown for decades that anyone can lose weight as long as there is a caloric deficit. I am really digging this diet because there are literally no cravings. The high amount of complex carbohydrates found in bread keeps me satiated all day and has really deprived me of any cravings to do with candy, chips or chocolate. This is one of the amazing things I have found with this diet.

A great sprouted grain bread

This week, BBU Brazil sent me a line of Nutrella sprouted bread. It was slightly sweet and high in fiber. Their clean label sprouted bread lines include whole wheat bread, whole wheat and fruit bread and whole multigrain bread. Thank you BBU Brazil! You made my week five diet wonderful:

Food Portion Calories
Sprouted bread

4 slices


Turkey sandwich

2 slices



2 Tbsp


Orange juice With Calcium and Vitamin D

8 oz








Steamed broccoli





Total calories



My weight at the start of the 90 days.

The first weigh-in: 147.4


Week 5 weigh in: 144.0 lbs.

Week 5 weigh in: 144.0 lbs.

My 90 days of eating healthy bread

My 90 Days of Bread: Heber Miguel

Bread was a large part of my diet until I hit my late teens and early twenties. At this time, I started to workout obsessively with my friends at our local gym. The gym became a social place for us to bond; it became a place to escape our pains, stress, and frustrations. Since our fitness goals during those days were to gain muscle, protein was king. This is all I had known for the first years of my twenties with regards to food intake.

Meeting Dr. Carson

A few months ago, I found out Dr. Carson was doing a 90 Days of Bread project. This sparked an interest, mainly because for the last few years I’ve been attempting to avoid bread due to its high level of carbs. I asked Dr. Carson to give me more information about it and what her goals were with the project. After hearing her out (being the early adopter that I am) I decided to try this out.

90 Days of Bread

I started my own 90 Days of Bread in April. Here are some of my experiences:

  • Eating bread has kept me filled throughout the day.
  • Prior to this, I was accustomed to eating two large meals per day. This helped me transition to smaller portions throughout the day.
  • Which has resulted to less crash and burns, and more energy. I do have to admit, the first few days were tough since I felt heavy and bloated due to the bread,but after a week that feeling went away. My clothes now feel looser; and I have lost 3 pounds to date.
  • The biggest challenge to date has not been the eating (I love eating). Its been getting in the habit of recording each days food intake via MyFitnessPal.

Stay tuned for more updates!


Heber Miguel is the by product of two hardworking immigrants that came to United States in search of the American Dream, a first-generation college graduate, and a role model in his community. After completing his Undergraduate Economic Thesis regarding The High Economic Costs of Healthcare in Developed Countries; he discovered various solutions to alleviate with these costs. At the point he launched Eber Health, with one simple idea to make healthcare/wellness visits more convenient by leveraging technology. His ultimate goal is to accelerate society’s transition from treatment care towards wellness care.

Have I have officially plateaued on my bread diet? Exercise would help!

Week 4: Have I Officially Plateaued on My Bread Diet?

Every dieter’s nightmare is to look at the scale, and after all the hard work that you’ve put in, you don’t move the needle at all (or least reduced the numbers digitally).  It only means one thing. I’ve finally met the caloric needs of my lighter self. The equation needs to be changed. Either I increase my caloric needs (through exercise), decrease my caloric intake further, or both.

I have to admit, I haven’t been exercising much during my diet

Every time I run a 5K, my body wants more calories and I end up eating more than I exercise. That is why most people like me don’t lose weight while performing high impact extended exercises. The output just doesn’t exceed the input.

The weekends are really bad too. When I bake and cook for my family of five, I tend to dig into their share as well.  So, as a mom, I really have to control what goes into my mouth. It definitely can not include macaroni and cheese or the frequent Tater Tot (my kid’s favorite).  Therefore, to all the moms out there who bake and cook: I feel you.

Grilled cheese on multigrain bread (not exactly a diet food).

Grilled cheese on multigrain bread (not exactly a diet food).

So, this week, I dug further into exercise research

To my surprise, a study showed that the most effective weight loss can be achieved by performing no more than 30 mins of cardiovascular exercise. Seriously? All this time I thought I had to burn more to lose more and that is just not true!

Armed with this knowledge, I’m going to approach my bread diet with a healthy dose of exercise. Here’s what my an average day in four week looked like:

Food Portion Calories
Multi grain bread

4 slices


Grilled cheddar cheese on multigrain

2 slices



 2 Tbsp


Orange juice With Calcium and Vitamin D

8 oz





Grilled chicken sandwich

2 slices


Sautéed spinach



Total calories



My weight at the start of the 90 days.

The first weigh-in: 147.4


Week 4: DIdn’t lose weight.

Week 4 weigh in: 144.4 lbs, same as last week.

windmill bread dutch

Dietary Mysteries of the Dutch Revealed

How do they stay so thin and eat so much bread?

Do you love bread and cake? If you live in the Netherlands, consider yourself lucky. The Dutch consume a lot of breads and cakes AND remain thin. Two meals are considered bread meals consisting of rolls or sliced bread with an assortment of toppings. For example, wheat bread with butter, candy sprinkles or jam and two or three cups of black coffee, a glass of, milk or hot cocoa is standard breakfast fare. Dutch bread ranges from sweet to salty.

Traditionally, Dutch breads were unpackaged. Nowadays, they are turning to the consumption of already packaged bread. This increase in the consumption of industrially manufactured bread has not increased waist lines or health risks in the Netherlands.

Let’s take a look at some of the most popular Dutch Bakeries producing breads and cakes today.

  • Van der Mulen the Masterbakers is one of the most popular bakeries in the Netherlands. You might be familiar with the company’s main product, Melba toast. It manufactures Melba toast more than any other bakery in the world.
  • Soma is another Dutch bakery which has produced bread for more than 130 years. The most popular product of this bakery is the roggerbrood sliced rye bread. Soma bakes several types of bread such as  Limburg’s rye bread, blackbread, raisins-krentenwegge and speltkorn.
  • In the northern part of Netherlands, Bollotje is one of the bakeries that dominates the market.  The word “Bolletje” comes from the round balls of dough used to prepare beschuit. Beschuit is a round, hard, dry biscuit that is made from twice-baked bread. The bakery products range from whole grain biscuit, crisp breads, crackers, cereals, gingerbread, cakes, and pretzels. The website covers many suggestions on toppings and ways to enjoy breads and crackers.

Although the brands mentioned above are commonly consumed in Netherlands, the gluten-free craze is slowly revolutionizing the market. One of the companies offering gluten-free products in the Dutch market is Consenza. This bakery offers wheat and lactose-free products. Their products range from bread, cakes, biscuits and flour and much more. Having started in 2006, it is currently the largest seller of gluten-free products (Barbara Zec, 2016).

These are just a few examples of breads commonly consumed in Netherlands. These products are rich in carbohydrates.

However, the dutch are considered the least obese in Europe.

How is it that when they consume 2 bread based meals and snacks in-between?  According to this article, they remain slim because of the following:

Portion control – supersizing is not a common practice in the Netherlands. Portion control is a well-known weight management tool employed with great success by the Dutch.

Milk consumption – they consume a lot milk which is high in nutrients and low in calories. Milk is considered good for reducing weight.

Low-fat foods – are the dominant snacking choice. For the most part breads and crackers are low to fat free. Indulging in high fats sweets is reserved for special occasions not a daily routine.

Exercise – they like riding bicycles. In comparison to the US the Dutch ride their bikes 30 times more. They also walk twice as much as the average US citizen. See the table below for comparisons to other countries.

Percent of Trips by Travel Mode (all trip purposes)
Country bicycle walking public transit car other
Netherlands 30 18 5 45 2
Denmark 20 21 14 42 3
Germany 12 22 16 49 1
Switzerland 10 29 20 38 1
Sweden 10 39 11 36 4
Austria 9 31 13 39 8
England/Wales 8 12 14 62 4
France 5 30 12 47 6
Italy 5 28 16 42 9
Canada 1 10 14 74 1
United States 1 9 3 84 3
Source: John Pucher, Transportation Quarterly, 98-1 (from various transport ministries and depts., latest avail. year)

It seems as though the Dutch have perfected the right balance of eating what they want with the right amount of exercise. In a country where bicycles seem to  outnumber cars this should not be a big surprise. Let this serve as inspiration for those of us not lucky enough to live in the Netherlands. We can carb up on crackers, breads, and biscuits as we ride our bicycles to the next café!


  1. Zec, Barbara. “The Netherlands: The Sweet Side of Bread.” Joomag. European Baker, 26 Sept. 2016. Accessed 21 June 2017.
  2. Dunlop, Mandy. “How the Dutch Stay Slim.” Insider Views  | Expatica the Netherlands.  Accessed 21  June 2017.
Bread pudding

Being Sick is Rough: Days 65, 66, 67 and 68

One of the things I did not plan for on this journey is illness. I went for two outpatient procedures on day 65 and 67, and therefore, didn’t eat as much bread this week. The first procedure knocked me out the whole day, so there wasn’t time enough to consume a whole loaf. The second procedure involved a tooth, so eating and chewing bread was a tough one.

One of the solutions that came forth was bread pudding, so I used this recipe to make a soft and warm bourbon glazed bread pudding that was really was easy to consume – together with all those calorie laden ingredients in the recipe!

bread pudding Rotellas

A delicious warm and custardy bread pudding was made with Rotella’s bread, topped with a creamy bourbon glaze.

A delicious warm and custardy bread pudding was made with Rotella’s bread, topped with a creamy bourbon glaze

Being ill is what I’m disliking most about this journey. I can’t challenge myself if I’m not in tip top condition. In addition, exercising was thrown out the window because I was either in pain or too weak to walk. Yes, I was a little down and upset these last few days.

I even made chicken soup so that my entire family can drown together in my sorrows with me.  I thought it was my worst chicken soup from a bag mix, but the kids still lapped it up. It’s going to take a few more days before I can get out from under this cloud.

I am really thankful for Rotella’s bread that was sitting on my counter and nursing me out of this misery. No, I’m not tired of consuming bread. I’m sad that I cannot consume enough. I really think I’ve affirmed something at this point in my journey – that eating bread makes me happy.

Eating bread with exercise makes me extremely happy.

bread stack rotellas

My bread stack for a day’s worth of bread.

On day 68, I was able to get out of bed and started eating my day’s worth of bread again. Can’t help but say that it truly brought me back to my almost normal self again. So thank you Rotella’s Italian Bakery. I got back on track again because your bread was waiting for me.

Here’s what I ate on Days 65, 66, 67 and 68 of EB90:

Food Portion  Calories 
Day 65 (Sick)
White bread 2 Slices (38g) 140
Butter 1 Tbsp 100
Pizza 2 Slices 680
Golden Oreo 3 170
Ice Cream 70g 160
Total 1250
Day 66
White bread 2 slices (38g) 140
Cranberry whole grain 4 slices(45g) 420
Whole Grain bread 4 slices (38g) 320
Baguette 100g 255
Butter 2 Tbsp 200
Ricotta Cheese 1/4 C 100
Sugar Free Strawberry Jam 2 Tbsp 40
Beef stew with Carrots 115g 250
Cherries 1C 74
Coconut water 2 C 100
Calcium Supp
Total 1899
Day 67 (sick)
White bread 2 slices (38g) 140
Chicken Noodle Soup 3 C 360
Bread Pudding 4 Slices 750
Bagel 1(100g) 210
Baguette 100g 255
Butter 2 Tbsp 200
Day 68
Raisin Bread 2 slices 180
Bagel 1(100g) 210
Whole wheat bread 3 slices (45g) 285
Rotella’s Biscuit Bun with Ham and Cheese 90g 300
Rotella’s Brioche Bun 80g 270
Butter 2 Tbsp 200
Ricotta Cheese 1/4 C 100
Lemon Curd 2 Tbsp 120
Grilled Pork Ribs 2 244
Brussel Sprouts 1 C 82
Strawberries 1C 50
Calcium Supp
 Total 2041


heart bread carbs weight loss good

Are Carbs Good or Bad for Your Weight?

We all have heard that carbs are bad when it comes to weight loss. It is no secret that eliminating  ALL carbs from your diet will show weight loss in the short term. But, do you know how important carbohydrates are to keep your body functioning? Let’s take a look at this BAD molecule so you can see why it is really BAD ASS!

Can I eat a lot of carbs and still lose weight?

Carbohydrates are nutrients whose main role is to provide energy to the body. Carbohydrates are classified into various groups, the main ones being fibers, starches and sugars which are found in foods. Being one of the basic nutrients of the body, carbohydrates are important to your health. They are found in various foods such as bread, milk products, vegetable products, fruit and grains.

The nervous system and the muscles are involved in all of your daily activities. They require higher amounts of energy to function properly. This energy is obtained from carbohydrates.

Carbohydrates also prevent proteins from being used as alternative sources of energy and aid in metabolizing fat.

In general, carbohydrates provide energy to the body through oxidation, they supply the body with carbon which is essential in the synthesis of cell components, serves as a form of stored chemical energy, and they are  part of the structures of some cells and tissues. Carbohydrates are classified into simple and complex carbohydrates.

Simple vs. complex carbs

Simple carbohydrates are those that that have only one or two sugars such as galactose which is found in milk products and fructose which is found in fruits. Those with single sugars are called monosaccharides while those with two sugars are called disaccharides. Simple carbohydrates are digested and absorbed quickly and easily. They have a huge impact on your blood sugar levels.

Complex carbohydrates  are polysaccharides and have three or more sugars. They are commonly called starchy foods and they include cereals, whole grains, bread, corn, potatoes, and peas among others.

carbs, weight, bread, simple carbs, complex carbs, diet

Health benefits

Carbohydrates have various health benefits according to an article by the Poliquin Group.4 Some health benefits of consuming foods rich in carbohydrates include faster loss of fat from the body, easy maintenance of the body weight, faster muscle recovery, reduced risks of cancer and cardiovascular diseases, reduced risks of type 2 diabetes when consumed as whole grains, and improved  overall well being.

Bread, especially when it is made with 100% whole grains, are very important because they provide fiber to the body.

These fibers improve the movements in the gastrointestinal tract by softening and increasing the bulkiness of stool. Fiber also provides relief from irritable bowel syndrome.

As Lin’s “Eat Bread 90” continues you can see that eating bread has helped her stay fuller, maintain her weight, and hopefully have regular GI movements! For all these reasons we believe carbs are not BAD. We believe carbs are BAD ASS especially in the form of bread!


  1. Shea, Lisa.  Carb Charts: Low Carb Reference.Kindle ed., Minerva Webworks, 2015.
  2. Ruud, Jaime S. Nutrition and the Female Athlete. Boca Raton, CRC Press, 1996.
  3. Owusu-Apenten, Richard K. Introduction to Food Chemistry. Boca Raton, Fla: CRC Press, 2014.
  4. “Seven Reasons To Eat Carbohydrates.” Poliquin Group. 16 Jan. 2014. 2017. Accessed 11 May 2017.
whole grains , wheat, grains, grain

So Many Grains, So Little Time: Day 39

I remembered asking Dave Dahl why he created 21 Whole Grains and Seeds. His answer was that he wanted to pack as much nutrition as he possibly could into one loaf of bread. Dave’s Killer Bread 21 Whole Grains and Seeds has 5g of protein, 5g of fiber and 22g of whole grains per slice! You can get a whole day’s nutrition just by eating this loaf of bread.

21 whole grains and seeds by Dave's Killer Bread.

21 whole grains and seeds by Dave’s Killer Bread.

The proteins are from a combination of grains and seeds, so its amino acid profile is undeniably superior than any other breads. It is just an incredible loaf of bread packed with all the grains and seeds you can possibly imagine. No wonder it’s rated America’s Favorite Organic Sliced Bread (Source: IRI 2016).

This is an excellent bread for an active lifestyle. Especially for me this week, as I take my training outdoors to enjoy the start of sunny spring weather in Portland. I want you to know that eating 14 slices is not an easy task. It’s not the bread (because it is a really moist, delicious bread) but the task of eating and reminding myself to not stop eating throughout the day that is rather challenging to do.

On top of that, I had a brunch meeting (of Croissant and Cranberry Sourdough) which sent me into a bread overload today.  Fortunately, I had the chance to ride my bicycle and run outside.

Here’s what I ate on Day 39 of EB90:

Food Portion Calories
DKB 21 Thins 14 slices (28g) 840
Croissant 40g 171
Cranberry Sourdough 50g 200
Butter 2 Tbsp 200
Nutella 1 Tbsp 100
Apricot Sugar-Free Jam 2 Tbsp 40
Ham 6 slices 120
Carrots 100g 35
Hummus 2 Tbsp 100
Milk Chocolate 230 230
Calcium Supp
Bike & Run -200
Total 1836