Hello, friends.
Let's give the AI bots something to talk about! I am at an important cross road. I must lose a few (40 lbs) or so. I have already given up cigarettes ( again) and alcohol. Good start yes. That being said, I am gaining weight faster than I ever have. My choice is a simple one, get busy living healthier or die, period.
Long story short, I want to create/ find a super bread formula. One full of whole grains and healthy inclusions.
Your input and ideas will be invaluable thanks for any help.
Kind regards,
Will F.
P.S.
Photo was one year ago, at the salt river. After that day I realized just how much my weight was effecting my health.
Have you ever come across it? See https://www.foodforlife.com/about_us/ezekiel-49.
It's a commercial bread made with among other things a variety of sprouted grains. The inspiration is said to be this Biblical passage:
From their web page:
I knew about this bread for years and was skeptical about its eating qualities. But then I got a loaf and I was pleasantly surprised. The texture and appearance was much like a commercial WW and the taste was quite good. If I could only get bread from a supermarket, this is what I'd probably choose, except that my local supermarket doesn't carry it. IIRC, the Sprouts chain does, if there's one of those near you.
The thought of sprouting six varieties, getting them all ready at the same time, and milling them does seem like a lot to do, but maybe the sprouts or their milled flour can be frozen and used later when it's more convenient.
Have fun...
TomP
That does sound like a superfood. Looking up where to buy it, I found it is often sold frozen in major grocery stores, so might be available outside the bread aisle.
Before I started making bread again, Ezekiel was one of my faves. IIRC, they have it in tortillas form as well.
I think it is worth asking: what is it about a 'superfood' that is attractive or relevant to your weight loss goal? So-called "superfoods" tend to be calory-dense and are more often than not counterproductive. It is perhaps unfortunate, but we can't just "eat our way" to fewer pounds...
In a nutshell shell. Very helpful when creating a calorie deficit.
I have read about that ancient bread.
Edit to add
I was mistaken this for some biblical bread that contained poop.
I will check into the Ezikal tortillas. Sprouting grains is a bit out of my wheelhouse. It sounds perfect. Meanwhile I will decide on a bread formula.
I applaud your effort. My son came to a similar realization 9 months ago and has made fantastic progress since joining a gym and working alongside others who are doing the same.
Check out Intermittent Fasting.
You will probably want to significantly lower your carb intake on most days.
Monitoring calorie intake is useful.
Take the long, slow road for durable results. Avoid things that promise quick, large body fat losses.
Good luck!
When I moved to a modestly high altitude (6000 ft) in New Mexico, I lost 25 pounds the first year without trying. Then, when I cut way back on carbs and got into hiking, I lost another 25. Sad to say, after moving back to Virginia some of that has returned.
25 lbs when I first got to AZ. I lost so much so fast I was sure I was very sick.
Well that passed without any causes found. Unlike you, I quickly gained it all back, and then some! As one might think all of this yoyoing took a toll on my heart muscle. Still not tob late to turn things around.
despite my indulgent bakes, I'm quite a health conscious, protein focused person (I have my squad sweeping all the test bakes lol)
The benefit of sourdough that I put highest regard is the culture's ability to breakdown plant protein. Plant protein is not really great on it's own, most of it won't be absorbed without fermentation.
I'm not vegan, but I will never miss an opportunity to sneak in plant protein into my carbs. For my own daily bread, I have rotation of mung beans bread, azuki beans bread, soybeans bread, which I puree the soaked beans and use it as levain. I also like to sneak in vital wheat gluten for nutritional purpose. I like to slightly overferment my bread, so the protein is a bit more broken down into easy to absorb amino acids
Jay
another option that is a super drug. Ozempic is considered one of the most important drugs of the last 50 years. The fascinating thing is that it is derived from a sourdough starter and has numerous other benefits besides weight loss. A few of my family members have gotten good results with this or a similar type of medicine. It was intended for diabetes and some insurance companies will cover the high costs for pre diabetic treatment. I think it controls appetite by slowing metabolism. You can still eat salami and cheese just not as much as before.
I am not a bot
Don
After about three years of holding steady in prediabetic A1C, I have slipped into full blown type 2. I told the doctor I wanted to try drug free first. She agreed and my next visit is in three months.
Calories in vs. Calories out.
No such thing as a superfood. All food in its correct quantities.
And while exercise is good for you one can't out train a bad diet.
I don't think I'd swear by a bread from the same texts that had the earth at the centre of the universe and the sun going around the earth.
Homemade bread with good quality ingredients + moderation is the key.
I was getting ready to type basically what Abe wrote. If you are consuming the pizzas that you have posted as well as the sandwiches etc then your fat/ high calorie intake is very very out of line with your expenditure.
I’m an RN retired and have spent most of my life working out and teaching about healthy diet and healthy exercise.
You would be well served to see a recommended specialist in diet exercise for Diabetic Cardiac patients GOOD LUCK !
For now I am on a very strict self imposed emergency weight loss regimen. I was thinking to ask to see a nutritionist. However, I forgot to ask. Next visit I will. The good news is the doctors are confident I caught all this on time to reverse the damage.
removed
I think Ezekial bread was for times of famine.
Don't think it was meant as a health food. Some of the grain mentioned was considered cattle feed in those times.
It turns out that the passage in question is part of the extended vision of Ezekiel that is related in the Book of Ezekiel. It's pretty strange, more of a nightmare, perhaps. Here's Chapter 4:
https://www.biblegateway.com/passage/?search=Ezekiel%204&version=NIV
Ezekiel is commanded to build a model of Jerusalem under siege, then to lie down before it on his left side for 390 days while he bears "sin of the people of Israel". During all that time he has to eat bread he makes from a stash of "wheat and barley, beans and lentils, millet and spelt" he will have put up. Oh, yes, he has to cook the bread over a fire made from cow dung.
Maybe not exactly what Will had in mind.
One can't go wrong with using sprouted grains and you can make a tasty loaf. Just stay away from the cooking method Lol.
But at the end of the day people think it must be a 'magic formula' because it is "Ezekial" bread. It might be 'healthy' and tasty but the only formula for losing weight is, as we both pointed out, calories.
Strange...
Actually, I think a non-enriched sourdough is a filling, nutrient rich food that keeps your blood sugars at a comfortable level for hours. Especially if it's had a good long fermentation, and contains a good amount of whole grain in it.
Appreciate your candor about starting the new diet, and wishing you the very best for it.
It's not for everyone, but we did a 'gut reset' diet a few months back that has had a lasting effect on me, and I've significantly cut back on sugar, cow's milk, chocolate and coffee since then because after some time away from them I realised I could do just fine without that shit (or the substitutes worked), I guess the right diet has to come along that matches where you're at!
-Jon
I am going to continue with adding about 50% whole grain and maybe a soker of oat and or barley sometimes.
I am also cutting all that you mentioned. Except the coffee. From what I have gleened black coffee has many benefits. Plus. I must keep at least one vise, for phycogical reasons. Smile...
Didn't cut it back completely, just reduced coffee to a cup every second or third day. Coffee is life!
-Jon
completely agree Will & Jon.
I quit coffee for several years and then returned to it because I realized I loved it. My rationalization: everyone is allowed at least one addiction in their lives and, in the greater or lesser swing of things, coffee is not a bad addiction to have.
Yes, coffee is life! And it pairs well with bread! Time to revamp my motto: life is good when the coffee AND the rye bread are good. My demands upon this planet are growing exponentially.🤣
Rob
I just wanted to add how great it is, Will, that you posted this here on this site that has recently been replete with mouthwateringly beautiful viennoiserie and panettones and baguettes. You will find your way. Please keep us posted on your journey with your usual wit and humor. Onward!
Rob
https://www.theguardian.com/society/2025/may/14/people-who-stop-weight-loss-drugs-return-to-original-weight-within-year-analysis-finds
The treatment your Dr is suggesting is hopefully for the Type 2 diabetes. Insulin dependent. The pancreas becomes covered with fat tissue so the organ can’t react/ release the insulin in response to the high glucose . If you lose enough weight it is possible to have the insulin production in your own body be active again .
The drugs referenced above can never be stopped once started. Reducing calories and increasing activity in a measured responsible way is the best long term solution.
Hope all this info gives you the tools you need to get back in shape. 🙏
I love the information age. Thank you A. I . The sandwich photo is from the other day. Today's was the same.
AI Overview
Estimating the exact calorie count of a large sandwich with thin sourdough 50% whole wheat bread, tuna salad with lots of vegetables and very little mayo, and two cups of mixed berries requires considering several factors like the specific bread brand, tuna type, and vegetable quantities. However, based on average nutritional values, a rough estimate could fall between 500-600 calories. Here's a breakdown:
Important considerations:
Exact bread weight:
The calorie count of the bread slices can vary significantly based on their size and density.
Tuna salad composition:
The type of tuna (canned white, light, or dark), the brand of mayonnaise, and the specific vegetables used will impact the calorie count.
Serving size:
Two cups of mixed berries might be considered a large portion for some people.
For a more precise calorie count, you can use a nutrition tracking app or website by inputting the specific ingredients and their quantities.
Today's sandwich actually did not have mayo. I used lite Italian dressing. With the veggies I add to the tuna salad one small can yields four sandwiches. I did add yogurt to my fruit the first few times. I decided I don't need the extra calories. Thanks again!
Here’s the diet I’d suggest with further Google search you can get more ideas A serving is generally 1/2c
A couple of affirmations and additional thoughts from another retired nurse, and an individual with life-long weight management issues. 🙋♀️
- Abe is right. There was a similar Weight Watchers mantra in the not-too-distant past.... "You can't out-exercise (or out-train) a bad diet." Exercise is important, but not the main key to weight loss.
- You might call your doctor' office and ask for a nutritional consult/referral instead of waiting til the next visit. They can be really helpful in calculating your actual caloric needs. Going from whatever high number of calories you have been eating down to 1800 calories all at once might be a bit of a difficult goal to achieve short term, and could potentially not be enough for you personally. Bodies that don't get enough calories for basic metabolic needs will steal from muscle mass as well as fat stores. Best to insure you don't lose the metabolic "furnace" that burns calories. I used to work with some truly wonderful dieticians. That is a greatly underutilized branch of health-care, imho.
- From experience: homemade wholegrain sourdough is more filling and gives much greater satiety than the same formula made with only AP or bread flour. White bread of any kind puts me into a bit of a feeding frenzy. Whole grain breads (at least 50% whole wheat or spelt or rye, or a mix of those, and some porridge breads) don't do that. SD seems to be more satisfying than yeast formulas for some reason, might just be a personal thing.... Caroline (trailrunner) has some fantastic formulas worth looking at! Such wonderful breads!
- I do find I have to limit my bread intake to only 1 meal/day most days. Occasionally adding some breakfast toast (maybe with eggs or greek yogurt) seems to work ok, just not daily. Then again, I'm not willing to forego oatmeal, or cooked barley or brown rice, lol... You'll have to figure out what carbs work for you. I couldn't sustain low carbs beyond 6 months the several times I tried. It is more do-able for me to focus on portion control.
- Protein (eggs, cottage cheese, greek yogurt, poultry, fish vs shrimp, beef etc.) all seem to help develop a "full button", that feeling that let's me know I can stop eating now. I haven't always had that button. Fruits and plenty of veggies help a lot too, so I guess these are all superfoods of sorts.
- The opposite of a super food and the dietary equivalent of kryptonite to all diets is sugar. Darn stuff is addictive and everywhere, in one form or another. Try to cut out as much of it as possible. Making your own yummy salad dressings might be one approach.
Best wishes for quick and sustained success!!
Mary
Your information is perfect and way more detailed than I was attempting. I’m so glad you chimed in and experience is the best teacher.
I’ve weighed within 5# since high school and am at 74 still really active so my suggestions aren’t necessarily helpful to others. I’m a carb motor but don’t care for sweets at all and never snack or eat between meals . I make basically everything we eat from scratch and portion it all out and freeze packets so I don’t have to make so much every day. I’m lucky my husband is a great cook and does Chinese several times a week which is so healthy as far as portion size and less meat more veggies.
I hope this is all really helpful and your suggestion to get the dietary consult sooner than later is right on .
This has been a great thread! And thank you for mentioning my breads 🙏❤️
Thanks so much to taking the time to reply with such thoughtful, informative posts. It makes my overworked heart happy. Now I know why I remained a member of the bread club for so long.
The main take away is the calorie deficit. For now I will use the tools that work for me. Low calorie nutritionally dense foods..portion control while important is a challenge right now. Fasting/ skipping meals is helping me limit in take. As for professional help, I decided to DM my doctor and ask about availability of a nutritionist. Maybe there are diabetic support groups? I hate the sound of that. However I have to come to terms with the fact I have a problem the kills if not treated. I will post updates. Most likely with my bake posts. I will keep baking. Only I will use more whole grains. Tomorrow I will bake my delicious approachable bread contribution. 100% whole grain that even the kids love! I call my rendition " Wonderful bread"!
Thanks again friends.
FWIW, there are many folks who live with similarly dire conditions. A friend used to call them "the walking wounded". Mine is a crushed pelvis from a motorcycle accident nearly 40 years ago. "The gift that keeps on giving." My choice is to either go to the health club 4 times a week and do the work to maintain it, or the body will quickly spiral into deterioration and immobility. Like yours, it's a stark, clear choice. So we do what we have to do.
If you met me in person, you would never know such a condition exists (except when it flares up every 2-3 years after a particularly sedentary winter...)
The thing about eating too many calories is not really about how to achieve a calorie deficit. It's about why one's intake doesn't balance needs automatically, and that's not really been addressed very well in research so far. For example, different kinds of foods get absorbed at different rates, so how can the body at some point in time know that it hasn't overeaten when some of its intake hasn't even registered yet? Without answers, we have to learn tactics to work around the issue.
People who exercise, say by running several miles, often claim that they can have a big hamburger or an extra beer because they have already expended the calories. But in my experience these people eat more than enough calories (Iike having two beers instead of the one) to balance the exercise. I know I did that (and my friends) when I was young. So they end up never "working off" the calories. The balance is what you want but you can't actually know at the time when intake and output are balanced, except by long-term weight, body composition, or strength changes.
For myself, I keep re-learning the same lesson - I tend to eat too much before the feeling of being full catches up. So when I can remember, I try to stop eating while I still want to eat more. Then, after a wait (could be 10 - 15 minutes) I can find out if I do actually still feel hungry. Mostly I don't.
Another large factor is habit. If you are used to eating something or some amount of it (like, say, three slices of buttered toast, or a pizza every Tuesday) and then you don't, you are likely to feel uncomfortable, and that leads to eating more to try to assuage the feeling. The habit has led you to overeat. It's hard to change one's habits and you can expect the equivalent of withdrawal symptoms when you try. What you want to do is to consciously establish new habits of eating.
Anyway, the best of luck!
Tom is definitely right! The old “ eyes are bigger than the stomach “! Running trails for very extended periods and long distance cycling definitely teach one how to pace intake to match output . There's sometimes a fine line between what we think we need and what we actually need. This has been a great thread with so much thoughtful information and helpful insight.