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The Bread-for-Life Diet

browse diets: Diets / High Carb Diets / The Bread-for-Life Diet

How Does the Bread for Life Diet Work? The Bread for Life Diet teaches you how to make your body feel more full by eating 6 small meals a day that consist of complex carbohydrates. By giving your body what it needs to feel satisfied, you no longer reach for empty calories from snack foods that sabotage your weight loss efforts. You also learn to limit fruit, fat, meat and dairy consumption to increase weight loss even more. This plan not only teaches you how to eat healthy, it shows you that is can be done without ever feeling hungry.

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If you answer yes to more than 50% of the following questions, Bread For Life Diet is right for you:

  • 1Do you avoid eating because no matter how much you eat, you always feel hungry?
  • 2Do you find yourself nibbling throughout the day?
  • 3Are you overweight even though you don't eat very much?
  • 4Do you feel hungry at night after dinner?
  • 5Do you end up gaining more weight back than you lost when you stop a weight loss plan?
  • 6Do you eat mostly white bread and white rice?

The Bread-for-Life Diet promise to you?

The Bread for Life Diet is based on eating a diet high in carbohydrates, spread between 6 small meals eaten every 3-4 hours throughout the day. This has been found to increase the amount of serotonin you have in your brain, which causes you to feel more full for a longer period of time. If you feel satisfied, you won't crave snacks and will eat less calories overall. Olga Raz, the creator of this diet, promises that those who follow this diet for 8 weeks will lose 20 pounds.

The Theory and Details Behind The Bread-for-Life Diet

The Bread for Life Diet was created by an international nutritionist, Olga Raz to help people lose weight by altering just their diet. The idea for the diet came from the notion that eating lots of carbohydrates throughout the day will keep the levels of serotonin in your brain at a high level. These high levels give your body a feeling of satiation so you don't crave sweets or other unhealthy snacks. The less you snack, the less calories you ingest, and the more weight you lose.

Food Specifics

This diet is split up into two phases. You are told to eat whole grain bread because it has a low glycemic index. This is very important because it maintains even levels of blood glucose in your body. You can however exchange bread for other complex carbohydrates like whole wheat pasta, oats or brown rice. Women are supposed to eat 8-12 slices of bread each day, and men are supposed to eat 12-16 slices of bread each day. Each slice of bread should be somewhere between 35 and 45 calories. Vegetables are also recommended because they contain high amount of fiber which will also help you feel full after eating.

Phase One

This phase will last up to 2 weeks and you must eat only bread without any substitutions. You can add items to your bread to make sandwiches, but these are limited to things like low-fat cheese, avocado and cottage cheese. You are allowed to eat fish, meat or poultry three meals each week. Each day you can have one serving of fruit and up to 8 ounces of dairy products. Only a small amount of fruit is recommended because of the high levels of sugar found in most fruit. Raz even believes that fruit is not necessary to eat in order to be healthy. Lastly, you need to have 2-3 tablespoons of canola or olive oil each day and take a multivitamin that contains calcium.

Phase Two

During this phase you can substitute bread for other complex carbohydrates like oats, brown rice or whole wheat pasta. You can also begin using other items to fill your sandwiches. These include peanut butter, hummus, tofu, lettuce, cucumbers, smoked salmon, tomato, sprouts, tuna and turkey breast. You can also eat 3-4 eggs each week if desired.

What Health Care Professionals Say About The Bread-for-Life Diet

Our medical opinion comes from Andrea Giancoli who is a Registered Dietitian and has a Masters Degree in Public Health. She notes that scientific research has shown that meals high in carbohydrates do raise the levels of serotonin in the brain and will indeed make your body feel more full. The science does show that eating a high carbohydrate diet will help you lose weight. However, she feels the assertion that low glycemic carbohydrates are directly linked to high serotonin levels may not be accurate. She does agree that you are likely to lose weight on this diet, but it will probably be due to the low calories you consume. She also warns about not setting limits on the amount of meat you can eat during your allotted meals each week.

Examples of The Bread-for-Life Diet Meals: #1

Breakfast2 slices of whole wheat bread with cup cottage cheese
SnackFresh bell peppers and broccoli dipped in hummus
LunchWhole wheat sandwich with tuna, romaine, cucumber & avocado
SnackWhole wheat toast with sliced avocados and a spritz of lemon juice
DinnerBaked salmon with cup cooked quinoa and steamed carrots

Examples of The Bread-for-Life Diet Meals: #2

Breakfast1 cup oatmeal with cup blueberries
Snack1 cup sugar snap peas
LunchWhole wheat sandwich with hummus, sprouts and tomatoes
SnackWhole wheat toast with low fat cream cheese
DinnerWhole wheat pasta with steamed broccoli and light parmesan cheese

The Bread For Life Diet Book

The High On Carbs Weight Loss Plan

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