Many people who go on a diet ask themselves these questions at least once and many allow themselves to be influenced by the demonization of pasta, bread and other carbohydrates, typical of many flash diets, and which is often the result of bad information on the subject. By drastically eliminating pasta and bread, you only apparently lose weight and subject your body to unnecessary and excessive deprivation that cannot be tolerated for a long time. By losing the water that binds to the carbohydrate molecules, of which pasta and bread are mainly composed, you have the illusion of having lost weight but to really lose weight you have to lose fat mass and transform fat into lean mass, to burn more and more calories and have an active metabolism.
When one goes on a diet without starting adequate physical activity at the same time and abruptly eliminating bread and pasta, the result is that one feels nervous, in a bad mood, lacking in energy and the motivation to follow the weight loss diet vanishes along with the hunger pangs. Even those who can resist and completely eliminate pasta from the slimming diet, will find themselves having to deal, as soon as they start eating it again, with an organism starved of carbohydrates that will make up for the long deprivation by accumulating stocks, read extra pounds, for other periods. of famine alike.
- 55-60% of your daily calorie requirement should come from carbohydrates. Pasta in the slimming diet is therefore fully entitled because it has a low glycemic index, a high satiating power and is composed of complex carbohydrates such as starch, which protect against the risk factors of diabetes. So yes to pasta in the slimming diet as long as you eat it in moderation and following some small precautions:
- Prefer high quality organic whole wheat pasta. The pasta produced with semolina rich in fiber have a high satiating power, make us incur a lower risk of intolerances, are more digestible and therefore favor the intestinal transit of waste and are slightly less caloric.
- If you consume fresh pasta, opt for the basic version with water, flour and salt, without adding eggs, butter or olive oil.
- Also try other types of pasta made with spelled flour, soybean, kamut flour to vary and discover new tastes, making the weight loss diet more enjoyable and less monotonous.
- Do not overdo the portions and accompany the pasta with legumes, vegetables and greens that favor the sense of satiety and guarantee a complete meal with their contribution of antioxidants, fibers, vegetable proteins and vitamins. The ratio of vegetables to pasta must be 2: 1.
- Be careful not to overdo the condiments. Wholemeal pasta has 335 calories per 100 grams, if you do not use butter, melted cheese, grated cheese and other hyper-flavored sauces to enrich it, you can add 60 to 100 grams of them every day in the slimming diet without the risk of gaining weight or losing weight. Sometimes it is the excessive toppings that double the calories of a plate of pasta, just as it happens with the calories of pizza.
- To dress the pasta, it is better to opt for a tomato sauce or fresh cherry tomatoes, chilli pepper, basil and a teaspoon of cold-pressed organic extra virgin olive oil.
- Draw on the Mediterranean tradition of the single dish for a complete and dietetic meal. Wholemeal pasta and beans, brown rice and lentils, minestrone with little pasta and many cereals and vegetables, fresh pasta with legume flours, potato and spinach gnocchi, are just some healthy, nutritious and dietary ideas if you don’t overdo the portions and with the other toppings.
- Drain the pasta al dente. Less cooked pasta pushes us to chew more, increases the sense of satiety and is digested more easily.