Can I Eat Pasta On A Diet?

When trying to lose weight, many people typically cut out certain foods, or even entire food groups, to ensure they reach their goals.

Can I Eat Pasta On A Diet?

Foods like cake, pizza, and pasta, normally do not make the cut in these weight loss diets. 

However, this begs the question, does eating carb-heavy foods like pasta actually make you gain weight?

This leads to another question, can pasta be eaten on a diet? We will discuss this and more in this article, so if this is of interest to you, then read on! 

Does Pasta Make You Gain Weight?

The answer is both yes and no. Eating a lot of pasta can make some people gain weight, but it may not make others gain any weight at all.

Pasta is not the direct cause of weight gain or weight loss, rather, the number of calories you eat is a big factor in determining your weight.

On average, adults need around 2000 kcals a day. Therefore, it is possible to eat pasta on a diet!

In one study, one group of individuals was instructed to eat around 250 grams of pasta per week, while the second group was instructed to not eat any kind of pasta. 

6 months later, once the study was over, it was found that both groups of people had indeed lost weight and body fat, but the first group’s results were better!

The reason for this, as it has been suggested by the author of the survey, is that since pasta is high in carbs but low in calories, that can actually help an individual to lose weight because it helps you to burn more calories. 

How Much Pasta Can Be Eaten On Diets?

How much pasta someone can eat while on a diet depends entirely on them!

The answer will change depending on goals, activity level, and age. However, there is no need to avoid eating pasta if you are on a diet. 

Additionally, it is important to note that there are many different kinds of pasta, and some will be better than others if you are on a diet.

Some examples of this include rigatoni, spaghetti, macaroni and cheese, penne, etc. 

As another option, you can always swap out traditional pasta with pasta made from rice or cauliflower, etc.

Again, these different kinds of pasta will not make you gain or lose weight, as a big factor of weight gain or loss is the number of calories you consume, and therefore are not more appropriate for dieting than traditional pasta. 

Can I Eat Pasta Every Day And Lose Weight?

Can I Eat Pasta On A Diet?

Yes, it is entirely possible to eat pasta every day and lose weight. Provided you are still in a calorie deficit or eating the recommended number of calories per day. 

To help you with this, it is a good idea to properly portion out your pasta so you know how many grams you are eating, and how many calories are in those grams.

It is important to do this for sauces and other ingredients too.

This will help you to keep track of how many calories you are eating, and therefore, you will be able to eat pasta every day and still achieve your diet goals.

Is Pasta Good For You?

Pasta is considered to be a low-calorie dish and is full of protein and complex carbohydrates.

Both of these things are essential for an individual to maintain their energy levels throughout the day. 

On top of this, pasta is a great source of vitamin B6 and dietary fiber.

When you combine this with other healthy foods like lean meats and veggies, then pasta is perfectly healthy food for you to eat. 

Here are some additional tips for making pasta healthier:

Eat Wholewheat Pasta

When it comes to healthy pasta, then wholewheat pasta is a great option! It has a 40 or lower glycemic index rating.

A glycemic index rating of 55+ is an indicator that carbs in the foods are being converted into glucose very quickly in the bloodstream. 

Include Protein

Pasta is an excellent source of protein, providing 20 grams in every serving. It is important to eat protein because this is what provides our bodies with energy. 

Aside from pasta, protein can be found in:

  • Fish 
  • Beans 
  • Eggs
  • Poultry
  • Seeds
  • Nuts
  • Soybeans 

So it is a good idea to add some of these foods to your pasta dishes! 

Include Veggies 

Veggies are great for us, and we should aim to include a variety of vegetables in our diet.

When it comes to a healthy pasta dish, try including vegetables like:

  • Kale 
  • Spinach
  • Swiss chard 
  • Mustard greens 
  • Broccoli 
  • Collard greens 
  • Bok choy 

Final Thoughts 

Often, people go on diets and think that they need to cut out their favorite foods, including pasta. However, this does not have to be the case! 

Pasta can be eaten on a diet because pasta as a food does not automatically make you gain weight.

Weight gain is caused by being in a calorie surplus, which means you are eating more calories than you burn. 

So, if you eat pasta in large amounts, it is more likely you will gain weight because you are more likely going to be in a calorie surplus.

However, if you properly portion your pasta, sauce, and any other ingredients to ensure you maintain a calorie deficit or the recommended number of calories per day, then it is perfectly fine to eat pasta on a diet. 

Additionally, pasta contains a lot of protein and complex carbohydrates which are excellent if you want to maintain your energy levels throughout the day.

However, you can opt for healthier types of pasta if your diet goals go beyond weight loss and you want to make healthier choices for yourself.

A great, healthy pasta option is wholewheat pasta, especially if you include plenty of protein and vegetables in the dish! 

It is important to note that a balanced diet is extremely important for an individual and that even when dieting, pasta can be enjoyed! 

We hope this article told you everything you need to know about eating pasta on a diet.

Jenna Priestly
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