Is it possible to eat pasta with weight loss: benefits and recipes

The content of the article

A diet based on a healthy product from durum wheat provides an answer to the question of whether it is possible to eat pasta while losing weight. It is unequivocal: it is possible. The product contains not only a lot of useful components, but also gives the body a sense of satiety for a long time. It is important to know which ingredients you can combine with slimming paste..

What is diet pasta

If you want to lose weight, nutritionists are advised to choose diet pasta, which is made from water and flour from durum wheat. Slimming pasta contains less harmful digestible carbohydrates (unlike pasta made from soft wheat). Complex carbohydrates in a diet dish saturate the body for a long time, slowly digesting it. When choosing, look at the packaging: pasta made from durum wheat that will not let you get fat are marked with a group A, durum or pasta of class 1.

What are useful

Macaroni is present in the diet menu for weight loss due to its high protein content. Consuming them a little, you can not only not get better, but also achieve the burning of body fat, replenish the supply of nutrients necessary for the body to function properly. As part of the pasta there is fiber, which gives satiety, and in parallel absorbing toxins and toxins. The use of pasta from durum wheat is in the content of:

  • vitamins E, B;
  • amino acids;
  • trace elements: magnesium, potassium, phosphorus, iron;
  • plant fiber;
  • tryptophan (serotonin, the so-called hormone of joy).

Are they getting fat from pasta

Hard cereal pasta is characterized by a lack of fat and a high content of vegetable protein. Slimming pasta, on the packaging of which hard varieties are indicated, contains slow carbohydrates, in which not only weight is not gained, but the whole process of losing weight is faster. So, substances are digested for a long time, preventing a person from getting hungry. You can eat pasta and get better if you supplement it with high-calorie foods.

How many calories per serving

The nutritional value of a product per 100 g means the amount of protein, fat and carbohydrate contained in the product. Dry pasta contains 344 kcal. People consume cooked pasta, therefore, out of 100 g of dried product, about 250 g of boiled is obtained. Calorie cooked pasta from durum wheat is reduced by 2 times and is about 170 kcal. If you add olive oil instead of butter during cooking, the calorie count will be lower.Different types of pasta in a box

What pasta can you eat with weight loss

Losing weight, you can eat pasta with a diet that has a glycemic index of less than 50. If this figure is higher, it means that after consuming pasta, blood sugar levels will increase: the pancreas will produce a lot of insulin. At the same time, there is a risk of getting high blood pressure, and not just excess body fat. When choosing pasta of various types, it is worth focusing on the data indicated by the manufacturer on packs.

From durum wheat

Pasta is divided into 3 groups: A, B and C. Only the first group made from durum wheat is considered a true slimming paste. The remaining groups relate to pasta made from soft glassy wheat and baking flour. Durum or durum wheat is an elite variety that, unlike soft flour, is rich in protein substances (gluten). Whole grain pasta is a vitamin product, relieves depression due to the presence of tryptophan, and cleanses the body of toxins..

Slimming Macaroni Diet

Dietary pasta can be part of the diet, not only as an additional ingredient, but also as its main component. It is important to follow the nutritional rules and remember that a quick weight loss should not be expected. Judging by the reviews, following all the requirements, you can throw about 5 kg per month. Dishes can be changed at your discretion: for example, for dinner, cook not pasta with vegetables, but a casserole. An exemplary pasta diet is described in detail in the table below:

Diet dayBreakfastLunchDinnerHigh teaDinner
The firstCoffee or tea without sugar, fruits.A glass of grapefruit juice.Boiled or grilled meat, stewed vegetables (spinach, chard).A glass of citrus juice (lemon, grapefruit, orange).Pasta with vegetables.
SecondDried bread, sugarless marmalade, nettle tea.A glass of sugar-free fruit juice.Steamed or oven-baked fish, boiled vegetables.A glass of sugar-free fruit juice.Brown rice with zucchini, boiled vegetables.
ThirdFresh fruit, coffee or tea..Sugar Free Fruit Juice.Steamed vegetables, a few slices of low-fat cheese.A glass of sugar-free fruit juice.Salad of pasta and raw or boiled vegetables.
FourthDried bread, sugarless marmalade, nettle tea.A glass of sugar-free fruit juice.Grilled pork (veal, lamb), boiled vegetables.A glass of sugar-free fruit juice.Oven with green peas, vegetables cooked in the oven.
FifthCup of coffee or tea, raw fruits.A glass of sugar-free fruit juice.Steamed fish and oven-baked fish, steamed vegetables.A glass of sugar-free fruit juice.Soup with noodles and legumes (peas, beans or lentils), baked vegetables.
SixthDried bread, sugarless marmalade, nettle tea.A glass of sugar-free fruit juice.Oven-baked meat (hare, turkey, chicken), boiled vegetables.A glass of sugar-free fruit juice.Dietary pasta with bell pepper, steamed vegetables.
SeventhCup of coffee or tea, raw fruits.A glass of sugar-free fruit juice.Hard boiled 2 eggs, baked vegetables.A glass of sugar-free fruit juice.Vegetarian pizza from mushrooms and vegetables (slice), baked vegetables.

With what to eat

100 g of product contains 30% of the daily intake of vitamins, fats, proteins and carbohydrates. Dietary nutrition, including pasta, can be beneficial for diabetes and cardiovascular diseases. So what can you eat pasta if you want to lose weight? Only with low-calorie foods. The use of fatty sauces and dressings will reduce all efforts to naught. It is worth combining pasta with sour-milk nonfat products, low-fat meat, rice, cheese, fish. Ingredients such as:

  • broccoli;
  • green pea;
  • clove of garlic;
  • spinach;
  • Tomatoes
  • carrot;
  • green beans.

How to cook

So that the product does not lose its beneficial properties and does not stick together to the state of gruel, you need to know how to cook it properly and diet. Italians consider undercooked pasta to be an ideal state of readiness; in other words, it sounds like “al dente”. This means that they must be externally soft, but resilient inside. This condition can be achieved if you adhere to the recipe below:

  1. The amount of water that must be poured into the pan is measured as follows: 1 liter is taken per 100 g.
  2. Put on medium heat and bring to a boil..
  3. When it boils, add a pinch of salt, a small amount of extra virgin olive oil and fill the items.
  4. All the time you need to stir the pasta, especially in the first 2-3 minutes.
  5. After 8 minutes, the dish is seasoned with herbs.

Dietary Pasta Recipes

The moral component of the diet is the most important, because it depends on it whether a person will continue to want to adhere to a diet. Nutritionists recommend combining the benefits and taste preferences, so the following are low-calorie pasta dishes that promote weight loss and diluted with delicious ingredients. For each recipe, calories and approximate cooking time are calculated..


  • Cooking time: 40 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie dishes: 360 kcal.
  • Destination: for breakfast.
  • Cuisine: Russian.
  • Difficulty: easy.

Casserole is popular among those who want to get rid of extra pounds. A dish is a set of ingredients with nutrients and a binding component – the egg. When choosing meat, it is worth giving preference to poultry, beef, veal. A diet pasta casserole is cooked in the oven, which is good for the figure. The dish can be consumed at any meal (but not at night) along with unsweetened green tea.


  • pasta – 50 g;
  • salt, butter – to taste;
  • egg – 1 pc.;
  • sour cream 10% fat and cheese – 5 g each;
  • lean meat – 80 g;
  • milk – 50 g.

Cooking method:

  1. Throw cooked pasta onto a sieve.
  2. After the water drains, put in a pan, fill with milk (hot).
  3. After swelling, put oil, salt, egg and mix.
  4. Divide pasta into two parts: transfer one half to a frying pan (pre-grease it with oil).
  5. Put the cooked minced meat on top, then the rest of the pasta.
  6. Grease with sour cream, grate cheese.
  7. Bake in the oven until cooked.Pasta Casserole

With chicken

  • Cooking time: 40 minutes.
  • Servings Per Container: 3 Persons.
  • Calorie dishes: 210 kcal.
  • Destination: for breakfast.
  • Cuisine: Italian.
  • Difficulty: easy.

Sitting on a diet, you can cook a delicious delicious dish that has a low calorie content, but it is very satisfying. Dietary pasta with chicken with the addition of carrots and onions are called naval pasta. Refueling with extra virgin olive oil protects the products from gluing together and eliminates the need to fill the dish with the usual butter, in 100 g of which there are 748 kcal.


  • paste – 500 g;
  • chicken fillet – 400 g;
  • carrots – 1 pc.;
  • olive oil – to taste;
  • onion – 1 pc.;
  • garlic – 3 teeth .;
  • spices, salt – to taste.

Cooking method:

  1. Grind fillet, carrot and onion in a meat grinder one by one.
  2. Add spices and cook in a double boiler.
  3. Boil the pasta.
  4. Stir pasta with minced meat.
  5. Dress with olive oil and chopped herbs.Tagliatelle with chicken breast in a creamy sauce

With vegetables

  • Cooking time: 10 minutes.
  • Servings Per Container: 1 Person.
  • Calorie dishes: 215 kcal.
  • Destination: for dinner.
  • Cuisine: Italian.
  • Difficulty: easy.

Dietary pasta with vegetables have a low number of calories, they cook quickly and permanently turn off hunger. All ingredients are suitable for vegetarian lovers, as well as fasting people. In the classic version of the recipe, there is a small amount of butter, which can easily be replaced with a tablespoon of extra virgin olive oil.


  • paste – 50 g;
  • greens, dill, salt – to taste;
  • tomato – 1 pc.;
  • medium-sized carrots – 1/2 pc.;
  • butter (olive) – 1 tbsp. l.

Cooking method:

  1. Thinly chop the carrots into strips.
  2. Put a frying pan with water on a fire, add carrots, butter.
  3. Before softening the carrots, add peeled and chopped tomato, salt.
  4. Cook another 7 minutes.
  5. Boil products, recline in a colander.
  6. Combine with vegetables and decorate with herbs.Spaghetti with vegetables

With cheese

  • Cooking time: 50 minutes.
  • Servings Per Container: 8 Persons.
  • Calorie dishes: 125 kcal per serving.
  • Purpose: for lunch.
  • Cuisine: Italian.
  • Difficulty: medium.

The recipe belongs to the second courses, it requires skill and care when cooking. It is necessary in advance to prepare pots, a mixer, and preheat the oven to 190 degrees. Dietary pasta with cheese can be difficult to cook and look like a high-calorie dish, but it is not – one serving will replenish the supply of protein, carbohydrates and fats, adding energy to lunch for the rest of the day. It is important to choose cheese with up to 30% fat content. The following is a recipe with Fitness cheese, which contains 148 kcal with a fat content of 10%. Among low-fat varieties, you can give preference to such types:

  • tofu soy cheese;
  • ricotta
  • Mozzarella;
  • chechil;
  • granular cheese;
  • Valio Polar;
  • grunlander.


  • pasta – 350 g;
  • pressed fat-free cottage cheese – 450 g;
  • Cheese Fitness – 130 g;
  • ground nutmeg and black pepper – 1/4 tsp;
  • wheat flour – 2 tbsp. l .;
  • skim milk 0.1% – 450 ml;
  • salt – 1 tsp.

Cooking method:

  1. Without adding salt to the water, make a paste.
  2. In a food processor or mixer, mix the cottage cheese with milk (60 ml).
  3. Beat flour with milk (60 ml) in a pan, gradually pouring the remaining milk.
  4. Boil over medium heat until the mixture begins to thicken.
  5. As it boils, remove from the stove. Add cheese Fitness, cottage cheese, spices.
  6. Pour pasta with this sauce, bake in the oven for 20 minutes.Penne with ham and cheese in a pan

Lenten with seafood

  • Cooking time: 30 minutes.
  • Servings Per Container: 4 Persons.
  • Calorie content: 220 kcal per 100 g.
  • Purpose: for lunch.
  • Cuisine: Italian.
  • Difficulty: easy.

Pasta made with seafood is a delicious treat for those who want to lose weight. Seafood cocktail includes, in addition to shrimp, such frozen seafood as squid, octopus, mussels. Lean pasta in combination with such a composition is a variety of flavors that can make any diet rich and healthy..


  • onions – 1 pc.;
  • tomatoes – 3 pcs.;
  • dried parsley – 10 g;
  • mayonnaise (lean) – 50 g;
  • salt – 10 g;
  • ground black pepper – 10 g;
  • sunflower oil – 50 g;
  • shrimp or sea cocktail – 400 g;
  • spaghetti – 500 g;
  • garlic – 2 tooth.

Cooking method:

  1. Fry finely chopped onions until golden brown over high heat for 3 minutes.
  2. Cut the tomatoes into small cubes, add to the pan, simmer for 2 minutes, stirring occasionally.
  3. After adding seafood, simmer for 5 minutes.
  4. Then add mayonnaise.
  5. Squeeze the garlic, mix, add spices and stew, cover, 5 minutes.
  6. Boil spaghetti and add to the pan.Noodles with seafood and vegetables

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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