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Pasta diet, lose weight eating rich

by Georgia Ede
Published: Last Updated on

Eat pasta to lose weight?

This can be anyone’s dream, to lose weight by eating one of the most widespread and preferred foods by anyone, and that is that pasta offers us a multitude of options to eat. It combines perfectly with all kinds of food, vegetables, meat and fish; so it is very versatile , plus you can eat as much cold as hot as it offers an alternative for those who eat away from home or at work.

Pasta is considered to be all those foods obtained from an unfermented dough based on durum wheat semolina . We find it in both fresh and dry pasta. It is important to highlight its nutritional properties , since it provides us with necessary macronutrients for the body such as carbohydrates. Pasta is rich in carbohydrates, 75% of the product represents carbohydrates , it is low in fat , and it provides us with fiber and 10% protein (basically gluten), it also provides us with sodium and other minerals such as phosphorus .

Pasta, like any food rich in carbohydrates, provides us with a large amount of quick energy for the body . Its caloric intake is around 350 Kcal per 100 gr of product, although depending on different factors such as whether they are whole, or egg, …, there may be slight modifications.

The pasta diet to lose weight

With this diet you can lose up to 5 kilos a month , it does not require much effort, so you can not expect to lose a large amount of weight . Actually, eating pasta we can lose more weight, the trick is to reduce the caloric intake, that is, to maintain a balanced structure in which all the macronutrients and micronutrients necessary for the correct functioning of the organism are present in the diet, but in their proper measure.

If we look closely at balanced diets, the weight of carbohydrates in the diet is quite relevant, so it is not difficult to represent it in our meals through pasta, without any problem. The dish should be made up of 40% vegetables , a protein part that should be 30% , and 20% cereals , where we would fit the pasta portion. The remaining 10% corresponds to the piece of fruit that would complete a healthy menu.

Therefore, the pasta diet has a trick, it is not based on an exclusive consumption of pasta, but on a correct combination of pasta with the best ingredients to guarantee weight loss.

The right combination of nutrients that will make you lose weight

The pasta diet offers us the possibility of preparing pasta dishes that are not very caloric in which vegetables and the protein part predominate. There are also different strategies to lose weight eating carbohydrates since we can adjust the servings according to the caloric intake and combine the consumption of carbohydrates with foods that satisfy us quickly. The dish should be mainly pasta with lots of vegetables and foods rich in protein and low in fat . The portion of pasta should be 50 grams, and the garnish 25 grams.

We must bear in mind that pasta, depending on its starch content, provides us with fast short-chain energy , which is why it satisfies us at first, but that satiety does not last for a long time, so we must eat it in small portions. to maintain greater satiety for longer or combined with more satiating foods such as foods rich in protein.

As you already know, there is no proven relationship between the fact that a low-carbohydrate diet allows us to lose weight, in reality it is the reduction in caloric intake that makes us lose weight, but not the restriction of carbohydrates itself and in fact they are very necessary for the body, so we should not restrict them excessively. You can also see the zero carbohydrate diet where we give you the reasons to convince you that eliminating carbohydrates is not always the best option to lose weight .

The strategy is in a correct daily combination compensating the caloric intake, a good way is to combine it with exercise to counteract the possible caloric excess that occurs.

Recommendations for carrying out the pasta diet

It is recommended that you carry out a healthy diet based on a greater consumption of fruits and vegetables, fresh and high-quality products, meat and fish without excessive fat.

As for the infusions, it is recommended that you use the bags that are already prepared, since they do not usually contain large amounts of sugar.

For mid-afternoon we can have a natural juice without sugar. Although the consumption of home-made juices is preferable, the most advisable of the previously bottled juices is pineapple without added sugar.

It is preferable to substitute sugar for saccharin, sucrose, stevia or honey.

It is recommended not to abuse fats and sweets.

The dough may contain sauce or sauteed, cream or large amounts of oil, we should bear in mind that the sofritos, sauces and condiments give us much fat and purpose of this diet is to reduce caloric intake advantage that the pasta does not contain a high fat content.

One way to reduce your appetite, or to get satiated before consuming too many carbohydrates is to eat a good plate of salad before, or a cup of defatted broth.

  • Remember that the days can not be alternated , it is necessary to follow the order shown.
MONDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
A pasta salad with baked vegetables.
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
Yogurt with chopped fruit and an infusion.

 

TUESDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
A serving of steamed oven-roasted fish with boiled vegetables and pasta garnish.
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
Whole wheat pasta with zucchini and boiled vegetables.

 

WEDNESDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
Skimmed fresh cheese with tomato and oregano and steamed vegetables and a plate of noodles with defatted broth.
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
Couscous with natural tomato and grated parsley (it can be substituted for another type of pasta).

 

THURSDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
A portion of grilled veal and boiled vegetables with garnish pasta.
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
Broth with a teaspoon of fine noodles and baked vegetables.

 

FRIDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
Pasta with peas, shrimp and sauteed vegetables.
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
A serving of baked fish and steamed vegetables.

 

SATURDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
A portion of rabbit or chicken in the casserole with vegetables and garnish pasta.
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
Pasta with young garlic sautéed in a little oil and baked vegetables.

 

SUNDAY
Breakfast
An infusion and a fruit of the time.
Midmorning
A natural orange juice, or a piece of fruit and a green tea.
Meal
Roast chicken with steamed vegetables and garnish pasta (flavored with spices is allowed).
Mid afternoon
A natural orange juice, or a piece of fruit and a green tea.
price
Pasta with boiled and sautéed artichokes and baked vegetables.

 

Alternatives to wheat pasta

Currently there are many alternatives to the consumption of wheat pasta , either due to the adaptation of the diet to different pathologies such as celiac disease or gluten intolerance , or due to the discovery of new ways of eating healthier, have appeared in the market a multitude of pasta made with other foods; as is the case with legumes and other cereals.

We find lentil , buckwheat , rice , corn, quinoa or spelled pasta , among many other varieties. We can say that this gives us the opportunity to consume other types of products in the form of pasta, which can be interesting for those people who do not usually consume legumes, for example children.

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