To enjoy pasta while losing weight, controlling portion sizes is key. A standard serving is about 2 ounces dry or 1 cup cooked. Many restaurants and home servings are much bigger than the standard portion, which increases calories and carbs, as per the report by EatingWell. Ana Reisdorf, M.S., RD, suggests treating pasta more like a side dish and not the main event to automatically reduce calories.
Add Lots of Veggies
Adding lots of non-starchy vegetables to your pasta is crucial — they should make up at least half your meal. “The fiber and water in veggies add volume while keeping the calories in check,” says Reisdorf. Recommended veggies include spinach, zucchini, tomatoes, and peppers. Valente suggests an easy way to cook veggies with pasta: throw broccoli or greens into the boiling pasta in the last few minutes to save time and dishes.
Pair Pasta with Protein
Pairing pasta with lean protein helps control hunger and protects muscle mass during weight loss. Protein also helps preserve muscle, which burns calories, especially if you’re losing weight quickly or increasing exercise. Good protein options to add to pasta include chicken, shrimp, turkey, eggs, or beans. Trying alternative pasta types like chickpea, edamame, lupine, or whole-wheat pasta can boost protein and fiber intake.
Higher protein and fiber pastas digest slower, keeping you full longer with smaller portions. Mixing half traditional pasta with half high-protein or high-fiber pasta can help you enjoy the taste while getting more nutrients.
Eat Pasta Earlier in the Day
A bowl of pasta a day keeps the doctor away. That’s what the researchers have found, as per a small study, which showed that it may help regulate carbohydrate level and insulin maintenance if consumed early in the day.
The study claimed that carbs, if consumed during the early hours of the day, help with insulin sensitivity in comparison to having carbs late. On and off, a pasta dinner might be ok, but making it a habit may not be the way to go forward—with lunch and breakfast being better options. Balance is important: allow yourself foods you love but adjust portion sizes of high-calorie or high-carb foods. Moving after a carb-heavy meal helps lower blood sugar. Even a 10-minute walk or simple exercises like squats or pushups are effective.
Also critical are aerobic exercises, which regulate fat, and if paired with weight training can prevent muscle loss later in life, eating well reported. Also critical is sleep, with a minimum of 7-9 hours doing the body bucketloads of good, as it prevents the chances of munching on carbs and snacks. Overall, pasta doesn’t have to be avoided for weight loss — focus on adding vegetables, lean protein, alternative noodles, portion control, and timing to make it part of a healthy, balanced meal.
FAQs
Q1. Can I eat pasta and still lose weight?
Yes, you can eat pasta and lose weight if you control portion size, add vegetables, and pair it with lean protein.
Q2. What is the best time to eat pasta for weight loss?
Eating pasta earlier in the day, like at lunch, helps your body process carbs better and may support weight loss.