How to Lose Weight Eating Pasta

By Mary Smith. Updated: January 16, 2017
How to Lose Weight Eating Pasta

Most weight loss diets are based on the premise that carbohydrates are fattening and, therefore, they generally eliminate this food group in the form of bread, pasta or cereal, from the diet. However, there is now a new movement in the field of nutrition which argues that pasta is not fattening. Instead, what piles on the pounds are the sauces or condiments we usually have with this dish.

As a result of this theory, the pasta diet has emerged, a diet plan where carbohydrates play a leading role but can only be combined with healthy, low-calorie foods. At, we'll explain how to lose weight eating pasta with the pasta diet so that you know exactly what it entails.

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The properties of pasta

Pasta is a nutritious food that also provides the body with specific benefits:

  • Helps to reduce cholesterol levels
  • Keeps glucose levels stable
  • Helps to balance and control your weight

When we talk about the benefits of pasta, we're mainly referring to wholewheat pasta because it is richer in vitamins, minerals (iron and phosphorus) and fiber than white pasta. The composition of wholewheat pasta means that it gives you a greater feeling of satiety which, as a result, means that you need to consume less of it to feel full.

You should bear in mind that for every 100 g of cooked pasta, you are consuming around 340 calories, which is roughly equivalent to a plate of vegetables or beef. Therefore, the key to the pasta diet is to combine 100 g of wholewheat pasta with low-calorie foods.

By following the guidelines of the pasta diet, nutritionists say that it is realistic to lose between 4-5 kilos (8-11 lbs) a month. However, you must follow the diet instructions and refrain from all those forbidden foods that will not help you reach your goal.

How to Lose Weight Eating Pasta - The properties of pasta

Foods allowed in the pasta diet

While you are doing the pasta diet, it's important to know that there are some foods that can be combined with your main dish of wholewheat pasta, and others that you can eat on their own.

Be aware that this diet is characterized by eating a plate of carbohydrates once a day, and that the second meal of the day should consist of light, low-fat dishes.

The foods that you can combine with your bowl of wholewheat pasta are:

  • Fish
  • Vegetables
  • Lean meats
  • Olive oil
  • Spices

The second meal of the day can include any of the following foods, bearing in mind that they should be grilled with only a little oil, and that you should eat a moderate to achieve weight loss:

  • Vegetables
  • White meats (chicken, turkey etc.)
  • Fish
  • Low fat cheese (light or fat-free)
  • Coffee
  • Unsweetened fruit juices (you can substitute sugar for stevia or sweeteners)
  • Tea, including fruit and herbal teas
  • Fat-free milk and yogurts
  • Hard boiled eggs
How to Lose Weight Eating Pasta - Foods allowed in the pasta diet

Foods not allowed in the pasta diet

To ensure that the pasta diet gives you positive results, there are a number of foods that you should not eat while you're doing the diet. Avoid the following:

  • Don't eat sugar: you can substitute sugar for stevia or sweeteners.
  • Avoid alcohol or sugary drinks.
  • Don't eat sauces: the only condiment you can add to your diet of pasta is extra virgin olive oil, so forget about ketchup, mayonnaise or any tomato-based pasta sauces. You can, of course, use herbs and species such as oregano, thyme, basil etc.
  • Say goodbye to pork or sausages because they are high in fat. Always go for lean meats.
  • Cakes and pastries: Although the pasta diet does not consider carbohydrates to be fattening, cakes and pastries are fattening because they contain fat and sugar.
How to Lose Weight Eating Pasta - Foods not allowed in the pasta diet

The pasta diet - the rules

The pasta diet has a number of guidelines that you should follow to get the best result in the healthiest manner, so take note!

  • Servings of pasta should not exceed 150 g. The recommended amount is 100 g of pasta, served with other low-fat foods.
  • While there are no concrete guidelines on quantities of other foods to eat while doing the diet, it is recommended that these other meals are moderate in size.
  • It is important to ensure that alongside your pasta diet you do daily physical exercise. The ideal is 30 minutes of cardiovascular exercise a day to work off the calories.
  • If you feel hungry between meals, the best thing to eat is some protein (a hardboiled egg, a slice of turkey slice, a small piece of cheese, etc.) or a fat-free yogurt. You can also eat a piece of seasonal fruit.
  • If you eat pasta at lunch, then you cannot eat pasta again for dinner. The pasta diet is based on consuming 1 bowl of wholewheat pasta once a day.
  • In respect of the foods to serve with your plate of pasta, it is best to opt for low-calorie accompaniments, such as vegetables or grilled fish.
How to Lose Weight Eating Pasta - The pasta diet - the rules

An example of a weekly menu on the pasta diet


  • Breakfast: Coffee with skimmed milk a piece of fruit
  • Mid-morning: Unsweetened fresh orange juice
  • Lunch: Pasta with vegetables seasoned with a little oregano
  • Dinner: Grilled chicken with steamed vegetables and a piece of cheese


  • Breakfast: Green tea a piece of seasonal fruit
  • Mid-morning: A glass of fresh orange juice (unsweetened)
  • Lunch: Wholemeal pasta with courgette
  • Dinner: Vegetable soup a mushroom omelette


  • 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 slices of toast with sugar-free 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 a piece of seasonal fruit
  • Mid-morning: a glass of grapefruit juice
  • Lunch: Spaghetti served with spinach sauteed with garlic, raisins and pine nuts
  • Dinner: Grilled steak wild asparagus


  • Breakfast: Tea a slice of toast with sugar-free apple jam
  • Mid-morning: Sugar-free pear juice.
  • Lunch: Pasta with peas
  • Dinner: Grilled chicken breast steamed green beans


  • Breakfast: Mint tea seasonal fruit
  • Mid-morning: 1 glass of fresh orange juice
  • Lunch: Vegetable soup+ couscous salad
  • Snack: Fat-free yogurt
  • Dinner: Fresh cheese + steamed vegetables

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