- Many people think pasta is incompatible with weight loss. Dietitians say that’s not the case.
- To eat pasta and lose weight, try smaller portions and add lots of veggies and lean protein.
- Also, consider eating pasta earlier in the day for better carbohydrate metabolism.
If you’ve been on and off the weight loss roller coaster (and who hasn’t?), you’ve probably been inundated with advice about the foods you should eat and foods you should avoid. One that often tops the “avoid” list is pasta. But if you’re a pasta lover, avoiding this easy, accessible and delicious carb could spell weight-loss sabotage.
Why? ”Healthy weight loss needs to be sustainable, and to me, a diet would not be sustainable if I had to eliminate pasta or any of my favorite foods,” says Lisa Valente, M.S., RD. And dietitians, like Valente, aren’t just saying that because we want to eat pasta, too. When researchers reviewed 38 studies on the impact of pasta intake and body weight, they found no correlation between the two.
That said, there are some tricks to successfully adding pasta to your weight-loss plan. If you’re a pasta lover, these dietitian-recommended strategies can help you enjoy your favorite noodles while working toward your weight-loss goals.
Here’s How to Eat Pasta and Lose Weight
Try the Standard Serving
Pasta serving sizes can be all over the place. However, according to the Department of Agriculture, a standard serving size is approximately 2 ounces dry (or roughly 1 cup cooked)., That’s considerably smaller than the amount many restaurants serve and possibly much smaller than what you typically serve at home.
Like all foods, the bigger the serving size, the more calories it contains. So, aim for about 1 cup of cooked pasta. By using less pasta, you’ll automatically reduce the number of calories and carbs in your meal. Instead of making your pasta the main event, Ana Reisdorf, M.S., RD, recommends treating it more like a side dish accented with foods proven to help you feel full (more on this soon!).
Pile On the Veggies
Instead of a big bowl of pasta with a few pieces of something green added for color, swap the portions around so that nonstarchy veggies make up at least half of your meal. “The fiber and water in veggies add volume while keeping the calories in check,” says Reisdorf, who recommends vegetables like spinach, zucchini, tomatoes and peppers.
And if cooking veggies and pasta feels like a hurdle, make things easy by simply adding vegetables directly to your pot of pasta as it boils. “My favorite tip is to throw some broccoli or greens straight into the pot in the last few minutes of cooking,” says Valente. “Then, when you strain it and toss it back in with your sauce, you already have the vegetables added, and you haven’t gotten any more dishes dirty.”
Pair It with Lean Protein
Balancing nutrients when eating pasta is essential, as pasta can easily become a carb-only meal. Adding protein is one of the most effective ways to make your meal more satisfying and supportive of your weight-loss goals, as protein helps control hunger and protects muscle mass, explains Reisdorf.
The muscle-building benefit of protein is especially important if you’re trying to lose weight or have increased your physical activity. That’s because when you lose weight quickly, you risk losing calorie-burning muscle mass along with fat. Pairing your pasta with protein-rich foods like chicken, shrimp, turkey, eggs or beans makes getting the muscle-supporting protein you need much easier while keeping your meals satisfying.
Try a Different Type of Noodle
If you’re only eating traditional, refined pasta, exploring new varieties could help you reach your goals faster, without giving up a favorite food. “While I am a fan of regular old classic pasta, there are so many products on the market that naturally have higher protein, higher fiber and maybe fewer carbohydrates,” says Valente. “You can get really delicious pasta made with chickpeas, edamame or lupine beans.” Or, try whole-wheat pasta. Because these alternatives are higher in protein and fiber, they are digested more slowly, so you may feel satisfied with a smaller portion., ,
And if you can’t get behind the flavor or texture of whole-wheat or legume-based pasta just yet, try incorporating them into a 50/50 mix with noodles you already love. By swapping half of your traditional pasta for a variety that’s higher in protein or fiber, you can increase your intake of these beneficial nutrients while still enjoying a favorite dish.
Eat It with Lunch Instead of Dinner
In addition to adjusting the type of pasta or what you eat it with, enjoying your pasta earlier in the day may also be a plus. Why’s that? “Our bodies are less insulin-sensitive in the evening, meaning we don’t process carbohydrates as efficiently later in the day as we do earlier,” explains Jennifer Rawlings, RD, CDCES. For instance, one small study found that people who ate a greater proportion of their carbohydrates and calories early in the day had better insulin sensitivity than those who ate more of their carbs and calories later in the day.
This doesn’t mean you can never have pasta for dinner. But if weight loss is your goal, shifting some of your carb-heavy meals to earlier in the day could give you a metabolic advantage.
Other Tips for Healthy Weight Loss
Like any food, the occasional bowl of pasta won’t make or break your progress. It’s all about the big picture. These dietitian-backed strategies can help.
- Practice balance: “Allowing yourself to have food that you love and learning about portions and balance is key for weight loss that lasts,” says Valente. So, instead of cutting out your favorite foods, adjust the portions of energy-rich, high-sugar or high-carb foods you eat.
- Time your movement: Moving after a carb-heavy meal can have big blood sugar–lowering benefits. One study found that walking for just 10 minutes after a meal significantly lowered post-meal glucose spikes. But don’t limit yourself to walking. Squats or pushups are effective, too, says Rawlings.
- Mix It Up: In addition to those post-meal walks, try to squeeze in a few longer workouts. Research has found that aerobic exercise is most effective for reducing body weight and fat among people with overweight and obesity. But resistance training is helpful, too, as it may prevent the loss of calorie-burning muscle. So, try to add some aerobic exercise and some resistance training into your week.
- Prioritize sleep: Lack of sleep doesn’t just leave you tired. It can also increase the likelihood of skipping a workout and impact your food choices. “Poor sleep may lead to overeating, especially snacks and foods rich in fats and simple carbohydrates,” says Lisa Andrews, M.Ed., RD, LD. Aim for seven to nine hours of shut-eye per night.
Our Expert Take
Despite what you may have heard, pasta doesn’t have to be off-limits when you’re working toward weight loss. By loading up on vegetables, pairing your meal with lean protein, exploring alternative pasta varieties, and even eating your pasta earlier in the day, you can enjoy this comfort food while still supporting your goals. In the end, it’s not about whether you can or can’t have pasta. It’s about making it part of a balanced, nutritious meal.
