Is pasta good for losing weight?

Most weight-loss diets take into consideration the premise that carbohydrates are fattening. Therefore, they eliminate the presence of bread, pasta or cereals from the eating plan. Is pasta good for losing weight? However, there is now a new movement in nutrition that defends that pasta does not make you fat. What makes you fat are the sauces or seasonings that we usually add to accompany this dish.

Is pasta good for losing weight?

Following this theory, the pasta diet has emerged, a food planning where carbohydrates take on a leading role and can only be combined with healthy, low-calorie foods. Here, we tell you what the pasta diet is like to know it and know exactly what it consists of. Read more: How to store fresh pasta?

is pasta good for losing weight

The properties of pasta

Pasta is a nutritious food that, in addition, has specific benefits on our body:

  • Help reduce cholesterol levels
  • Keeps glucose levels in balance
  • It helps balance and controls our weight

When we talk about the benefits of pasta, we are referring, above all, to whole wheat pasta because it is a more decadent option in vitamins, minerals (phosphorus and iron) and fiber. The composition of whole wheat pasta makes the feeling of satiety greater and, therefore, you should consume less to feel complete.

It would be best to remember that for every 100 grams of cooked pasta, you are consuming around 340 calories, an amount equivalent to a plate of legumes or beef. Therefore, the key to the pasta diet is to eat 100 grams of whole wheat pasta combined with low-calorie foods.

Following the guidelines set out in the pasta diet, nutritionists assure that you can lose between 4 and 5 kilos during a month. However, you must follow the instructions of this diet and banish all those forbidden foods that will not help you achieve your goal.

Foods allowed in the pasta diet

During the time you are carrying out the pasta diet, you should know that some foods are allowed to be combined with the main dish, whole-wheat pasta, and others that can be taken independently of the pasta.

You must bear in mind that the diet consists of eating a carbohydrate plate once a day and the second important intake of food should be marked by light and low-fat dishes.

In this way, we have that the foods that you can combine with your whole pasta dish are:

  • Fish
  • Vegetables and greens
  • Lean meats
  • Olive oil
  • Spice

The second meal of the day may include any of these foods, taking into account that they should be cooked on the grill, with little oil and that the amount must be moderate to lose weight :

  • Vegetables and greens
  • White meat (chicken, turkey, duck, etc.)
  • Fish
  • Low-calorie cheese (light or skim)
  • Coffee
  • Unsweetened fruit juices (sugar can be substituted for stevia or sweeteners)
  • Infusions
  • Skimmed milk and yogurts
  • Boiled eggs

Forbidden foods in the pasta diet

To ensure that the pasta diet has positive results, you must bear in mind that there are several foods that you should not try for the duration of your diet. They are as follows:

  • No sugar: you can substitute stevia or sweeteners. Stay away from alcoholic or soda drinks.
  • No sauces: the seasoning used in the pasta diet is only extra virgin olive oil, so forget about ketchup, mayonnaise or tomato sauces. Of course: you can use spices such as oregano, thyme, Provencal herbs, etc.
    The pork or sausages must remove them from the diet because they are high in fat. I always prefer lean meats.
    Buns or pastries: although the pasta diet considers that carbohydrates are not fattening, buns or pastries are fattening because they are made with fats and sugars.

How to do the pasta diet?

is pasta good for losing weight

The pasta diet has a series of indications that must be carried out so that the result is optimal and healthy. Take note!

  1. The pasta dishes can not exceed 150 grams: it is recommended to be 100 grams and dishes accompanied other low-fat foods.
  2. Although there are no specific indications regarding the amount of food in the diet, it is recommended that the dishes be moderate.
  3. It is essential to accompany your pasta diet with daily physical activity. It is recommended to do 30 minutes of exercise a day with cardiovascular activities that promote eliminating calories.
  4. If you get hungry between meals, you should know that the best you can eat is 1 piece of protein (hard-boiled egg, turkey slice, cheese slice, etc.) or 1 skimmed yogurt. You can also choose to eat 1 piece of seasonal fruit.
  5. If a plate of pasta is eaten during lunchtime, it should not be eaten again at dinner time. The pasta diet is based on consuming a plate of whole wheat pasta once a day.
  6. When it comes to accompanying the pasta dish, it is better to opt for the less calorie side dishes: it is best to accompany them with grilled vegetables or fish.

Example of a weekly menu in the pasta diet


Breakfast: Coffee with skimmed milk + a piece of fruit
Mid-morning: Natural orange juice without sugar
Food: Pasta with vegetables garnished with a touch of oregano
Dinner: Grilled chicken with steamed vegetables and a piece of fresh cheese


Breakfast: Green tea + seasonal fruit
Mid-morning: a glass of fresh orange juice (without sugar)
Food: Whole wheat pasta with zucchini
Dinner: Vegetable cream + mushroom omelet


Breakfast: Tea or coffee and fresh fruit
Mid-morning: Fresh orange juice
Lunch: Pasta with oil and oregano + grilled hake
Dinner: Spinach + grilled chicken breast


Breakfast: Two toasts with unsweetened peach or apple jam.
Mid-morning: Orange or peach juice.
Lunch: Green salad + pasta with red peppers
Dinner: Roast rabbit with steamed vegetables


Breakfast: Green tea + seasonal fruit
Mid-morning: a glass of grapefruit juice
Lunch: Spaghetti with spinach sautéed with garlic, raisins, and pine nuts
Dinner: Grilled beef steak + wild asparagus


Breakfast: A toast of unsweetened apple jam + infusion
Mid-morning: Pear juice without sugar.
Food: Pasta with peas
Dinner: Grilled chicken breast + boiled green beans


Breakfast: Green tea with mint + seasonal fruit
Mid-morning: 1 glass of fresh orange juice
Lunch: Vegetable soup + couscous salad
Snack: Low-fat yogurt
Dinner: Fresh cheese + steamed vegetables

Ronney Bien

Ronney Bien is a culinary visionary and a maestro of pasta artistry, whose passion for pasta knows no bounds. With a deep-seated love for the Italian culinary tradition, Ronney has made it his life's work to create pasta that tantalizes the taste buds and leaves a lasting impression.

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