100% whole wheat and whole grain products

100% whole wheat and whole grain products
The “baseline diet” can and should contain a wide variety of bread products with one condition: They must be made from 100% whole grains (and the label must say,
“100% whole wheat” or “100% whole grain” as the first ingredient). White bread and
anything made out of white flour is not allowed in any quantity on this program (except the occasional planned “cheat meal”). If you’re particularly carb-sensitive,
then bread – even the whole wheat variety – is one of the first things to go.


A small handful of people – usually one in 200, depending on what source you listen
to – have sensitivity to the gluten in the wheat. Gluten is a protein found in wheat
products and, much like lactose intolerance from dairy products, gluten intolerance
can cause digestive difficulties and bloating in certain individuals. Most competitive bodybuilders drop out all the pasta and bread products for the 12-16 week dieting period before a contest, then usually put them back in for off-season maintenance.

On very strict fat loss diets, wheat and bread products are usually eliminated
completely. Generally speaking, however, 100% whole wheat and other whole grains
are perfectly acceptable additions to a healthy diet for long term body composition
control, it just depends on how “strict” you want or need to be with your nutrition.