15 FOODS THAT'LL NEVER MAKE YOU FAT
How to Eat Pasta Without Gaining Weight
If you love pasta, you can minimize its effect on weight by making healthy choices. While starches usually cause weight gain, pasta in moderation should not have a major effect on your weight if you eat healthy otherwise and exercise regularly. Choose the right pasta and cook small amounts, using light flavoring. Alter pasta dishes by adding lighter sauces, healthy proteins, and veggies. When you go out to eat, be careful not to overdo your carb intake. Be stricter about your caloric intake during the day if you'll be consuming extra calories later.
Cooking Your Pasta
Opt for whole wheat pasta.In general, whole wheat pasta is better for your health and weight. Whole wheat carbs are more filling and provide more vitamins and nutrients your body needs to thrive. To keep your weight in check, always go for whole wheat options.
- If you're not used to the taste of whole wheat pasta, try gradually transitioning into whole wheat choices. Try eating half whole wheat pasta and half white pasta until you're used to the taste of whole wheat.
Measure out portions carefully.Pasta is not necessarily bad for you. However, the reason it can be a culprit in weight gain is that the serving for pasta is only half a cup. Eating more than this can pack on the calories and pounds. Use measuring cups when preparing pasta to make sure you don't surpass the recommended serving size.
- If half a cup does not seem like enough food, you can add things like grilled vegetables and meats to give your dish more substance.
Cook white pasta al dente.If you really can't stand whole wheat pasta, it's okay to eat white pasta in small amounts. If you do so, cook your pasta al dente. This means cooking the noodles for a shorter period so they come out a little tougher. This means your body will work harder to process these foods, keeping your blood sugar levels in check. This can prevent you from feeling hungry later and resorting to snacking.
Try zucchini pasta.You can buy zucchini pasta at the store or find your own recipe online. Zucchini pasta uses zucchini over flour noodles, adding extra nutrients. Swapping out regular pasta for zucchini pasta can create a healthier, lower calorie meal.
Bake spaghetti squash.Spaghetti squash is another great alternative. It has a similar consistency to pasta, but it is a healthy vegetable instead of a starch. Cut the spaghetti squash in half lengthwise, and remove the seeds. Bake in the oven at 375 degrees Fahrenheit (190 degrees Celsius) for forty minutes or microwave it on high for twelve minutes. Scrape out the innards with a fork before eating.
Preparing Your Sauce
Use oil-based sauces and herbs.Pasta noodles are often flavored with rich, creamy sauces. Instead of reaching for Alfredo sauce, go for sauces made from oil and herbs. Drizzle some olive oil over your pasta and add sun dried tomatoes. Use a small amount of pesto for flavoring. Even just a few dashes of dried or fresh basil can bring out a great flavor without adding too many calories.
- Use only a small amount of any sauce you're using. Even healthy sauces, like pestos, can be high calorie due to the olive oil content.
Try plant sauces.Plant-based sauces are generally healthier than rich, creamy sauces. Go for tomato-based sauces like marinara sauce. This will cut down on the fat and calorie content of your pasta.
Alter Alfredo sauce to make it lighter.Many people love pasta with Alfredo sauce. However, Alfredo sauce is high in calories and fat. Thin down Alfredo sauce by using a recipe that calls for white wine instead of cream.You can also make a "pink" sauce by mixing one part tomato sauce to one part Alfredo sauce. This will give you a creamy consistency while cutting down on calories.
Make healthy choices when eating out.Portions are generally bigger in restaurants and sauces and creams may be heavier. Opt for vegetable-based sauces, like tomato sauces, over things like Alfredo sauce and order smaller sizes. Even when you're ordering the smaller sizes, chances are the portions will be bigger than what you would eat at home. Make sure not to eat your entire serving at a restaurant. Take some home for later.
Adding Other Foods
Mix pasta with veggies.If you're craving your favorite pasta dish, but want to cut down on calories, do half noodles and half veggies. You can still use your favorite sauces and cheeses, but you will cut down on calories and boost nutrition with a serving of vegetables.
- You can use whatever veggies you want in your pasta. You can place them in raw or heat or steam them before adding them to the noodles.
Add protein to the meal.Mixing carbs and protein can help your body manage insulin levels, keeping you from feeling fatigued or hungry after a pasta dish. Instead of eating noodles and sauce on their own, add some protein. This will fill you up faster, reducing how much you eat overall, and keep you feeling more satisfied.
- You can add meats like grilled chicken to pasta dishes. You can also sprinkle cheese over noodles for a protein boost.
- If you prefer your pasta plain, try eating pasta with a side of protein. Have some scrambled eggs with your pasta, for example.
Serve pasta as a side dish.Many people enjoy a big plate of spaghetti for dinner. However, due to its high calorie content, pasta is better suited for a side dish. Instead of making pasta your main meal, have a small serving of pasta as a side to something healthy, like grilled meat and veggies.
Be conscientious of what you will consume later.If you're eating pasta for lunch, skip out on drinks or a large dinner later. While you should never skip meals, it is best to cut back on carbs during the day. Eat things like fruits, vegetables, and proteins over carbohydrates if you'll be indulging later.
Video: Can I Eat Pasta & Lose Weight?
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