How to Eat Pasta and Still Lose Weight

  • September 9, 2010
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Is avoiding carbohydrates keeping you away from your favorite pasta dishes? Incorporate them into your weight-loss program the right way with these tips.

You Will Need

  • Whole grain or quinoa pasta
  • Sensible portion sizes
  • Vegetables
  • Olive oil
  • Low-fat cheese
  • 4-6 oz. skinless poultry or fish
How to Eat Pasta and Still Lose Weight: Choose healthier pasta

Step 1: Choose healthier pasta

Choose whole-grain pasta, gluten-free pasta, or quinoa. Unlike refined pasta, these have protein, antioxidants, B vitamins, minerals, and plenty of fiber, which is important when following a weight-loss program.

To identify a pasta as whole grain, look for whole grain to be first on the product’s ingredient list.

How to Eat Pasta and Still Lose Weight: Practice portion control

Step 2: Practice portion control

Practice portion control. A true, one-serving size of pasta is 1/2 cup cooked — about the size of a can of tuna.

How to Eat Pasta and Still Lose Weight: Add veggies

Step 3: Add veggies

To bulk up your meal, add a cup of chopped cooked vegetables to your pasta.

How to Eat Pasta and Still Lose Weight: Top with cheese

Step 4: Top with cheese

Toss the pasta and vegetables with a teaspoon of olive oil, a tomato-based pasta sauce. If you want to add cheese, top with a naturally low-fat cheese like mozzarella or goat cheese.

Adding small amounts of healthy fats like cheese adds flavor, which helps you savor the meal, without adding a lot of calories.

How to Eat Pasta and Still Lose Weight: Add protein

Step 5: Add protein

Add a serving of lean protein to your meal to help you feel fuller longer. Four ounces of skinless poultry or fish is ideal.

How to Eat Pasta and Still Lose Weight: Lose weight

Step 6: Lose weight

Satisfy your hunger and your craving for pasta while losing weight at the same time.

A study by Louisiana State University found that the single greatest predictor of obesity in middle-aged women was a lack of fiber in their diets.

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