MC. Good post, get well soon.
Bread, Pasta. Quantity !.
My own experience is that bread hasn't been good for me, espcially when considering what I will eat with it...CHEESE, omg how I love cheese
rarely eat it, but I LOVE it !.
Also, bread/sandwiches enables quick-feeding, snacking, ime, which may not always be a good thing. Taking time to make something can be a better option, it can help with controlling the urge to instaneously quash the hunger.
Having to wait while you are hungry (10-15 mins to make a small bowl of pasta), can be a good exercise in self discipline, imo.
And lets face it, what could be more important than taking the time to feed yourself properly...however that may be.
As stated earlier, I've been eating 40-50grams dried pasta with a small amount of tuna, salmon or pulses for lunch, for quite a while now. On the odd occassion when I can't do this I've taken a sandwich. All I can tell you is that it has made a noteable difference and after eating bread I do feel sluggish in the afternoon, but thats also perhaps because of what I've eaten with the bread, don't forget.
I'm not counting bread out, nor in, thats for you to decide.
Its going to take time, and experimentation, but remember that you're supposed to be learning how to feed yourself for the rest of your life, in order to maintain a sensible body weight, so its going to take time.
Theres been some good pointers given here by some folk, this can be a complex subject, how complex ?, thats up to you.
Not sure about bread ?, then experiment with it, see how it makes you feel after eating and see if it helps with your goal of weight loss.
Same for pasta, for example, cut out the bread for a couple of weeks, have simple pasta dishes for lunch instead, of a controlled size !, keeping an eye on your calorie intake, etc, and then you'll hopefully find your own answer as to its effectiveness for weight loss and PM energy levels.
All some of us are doing is reporting what works for us, and chances are, this has been a path of discovery for them/me to find suitable answers to what we eat and how much to eat.
Right, I'm off out now.
I hope this helps.