One of my clients recently asked, “How much bread can I eat and still lose weight?” It’s a fair question—especially when social media makes it sound like eating toast is the reason why your jeans won’t button.

In today’s episode, I’m sharing a real coaching call conversation where we unpack that exact question. You’ll learn what actually matters when it comes to eating bread, how to make smarter food decisions, and why cutting out your favorite foods is usually the wrong move.

If you’ve ever felt guilty for eating carbs or found yourself confused about what “healthy bread options” even means—this one’s for you.

What You’ll Learn in This Episode

Why carbs (and yes, even bread) aren’t the enemy
The truth about sugar and weight gain
A simple 5-part decision-making framework for choosing better breads
How to listen to your body and identify food sensitivities

Key Takeaways

Carbs aren’t bad. Bread, pasta, and fruit can all fit into a fat loss plan—it’s about the context of food, not the category.
Sugar isn’t the issue—volume is. Most processed foods overload your system with sugar. Bread or fruit on its own? Totally manageable.
Try the Bread Decision-Making Matrix. A simple 5-part framework to help you choose better options.
Sourdough might help. Fermented breads like sourdough can be easier on digestion for people sensitive to gluten.

So, no—you don’t need to ditch your favorite sandwich or skip strawberries to lose fat. With the right framework, you can enjoy the foods you love and still make meaningful progress.

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143 | Can I Eat Bread and Still Lose Weight? 18:25 Share

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143 | Can I Eat Bread and Still Lose Weight?