Whole-grain toast

Many nutrition experts suggest that switching from white to whole-grain toast is one of the best things you can do to lose weight. Whole grain toast is often higher in fiber, making you feel more satisfied than a little slice of white bread.

In one research classified 242 overweight men and women into two groups, all of whom were between the ages of 30 and 70. With the same energy (i.e. calorie) level, one group ate regular refined wheat bread and the other group ate whole-grain rye products. A dietitian also gave the participants advice on healthy eating habits to follow during the trial. Researchers found that while both groups lost weight during the trial, those who ate whole-grain rye products dropped an average of one kilogram (2.2 pounds) and had 0.54% less body fat.