The softer the noodles, the sooner they make you fat. In our pasta diet, we'll tell you simple tricks on how noodles do not make you fat, but slim.
A life without pasta? Hardly anyone would think that. No wonder many women find it difficult to get into the many noodle-free low carb diets that are experiencing a boom. The good news: Nutrition experts assure that this is not necessary, because even with a pasta diet you can lose unloved kilos.
The noodles can even help to sustain a diet better. One reason: If you treat yourself to your favorite food more often, you do not have the feeling that you have to give it up and that's why, according to experience, a diet lasts longer.
It does not have to be the high-fat cream sauce that lands on the plate with the noodles. An important part of the pasta diet is to keep an eye on the calorie content. You can do this by combining lots of vegetables and a light sauce with the noodles, such as fresh tomato sauce. Also, a portion of protein in the form of egg, tuna, salmon, minced meat or chicken is a good addition, because the protein in it saturates long-lasting and prevents cravings. And another small tip makes sure that the noodles fill you up longer and that there is no cravings: always reach for the wholegrain variant whenever possible. With the pasta diet you can eat enough and lose up to 2 kilos per week. Enjoy the delicious dishes and look forward to your weight loss success!
The best tips for losing weight with pasta
Always cook pasta al dente
Hard to believe: The softer you cook pasta, the higher your glycemic index, and the sooner you make it thick. Always cook noodles until they are solid. Then the blood sugar level does not rise so high, less insulin is released and the fat loss starts sooner.
Hot pasta dishes for lunch
Hardly anything makes you happier than a plate of pasta. Treat yourself to this pleasure best at noon. Because the carbs provide your body with energy for many hours. So cravings and Nasch attacks go out, you are full and satisfied. And that has a positive effect on the calorie account.
Replace a portion of spaghetti with zucchini
Save calories, made easy: replace about a third of spaghetti with zucchini noodles, so-called "Zoodles". You can easily make these from fresh courgettes using a spiral cutter (eg "Spirelli" from Gefu, approx. 20 Euro, via www.amazon.de). Add the Zoodles to the cooking water one minute before the end of the cooking time. Drain, mix with sauce.
Noodles also eat cold
Treat yourself often a portion of cold pasta salad - that does good figure and intestinal health. Because when pasta cools, resistant starch is produced, which does not raise the blood sugar level. In addition, it is one of the favorite foods of good intestinal bacteria, which are indispensable for a quick metabolism.
Combine with low-fat sauce
In order to stay in your calorie budget, you should pay more attention to the fat content of your pasta sauces. Since noodles already have quite a lot of calories, fat-rich cream sauces quickly go beyond the scope. So choose tomato-based sauces with lots of vegetables and add oil or butter to a teaspoon.
Three light pasta recipes
Spaghetti with bruschetta sauce
Ingredients (4 people)
- 800 g cherry tomatoes,
- 2 cloves of garlic,
- 2 small pots of basil,
- 7 tbsp olive oil,
- Salt pepper,
- 1 teaspoon of sugar,
- 2 chicken fillets (about 400 g),
- 500 g spaghetti,
- 50 g of Parmesan cheese
preparation
1. Wash tomatoes, clean and cut very small. Peel garlic and squeeze through a garlic press. Wash the basil, shake it dry, pluck the leaves from the stems and finely chop, except for garnish. Mix tomatoes, basil, 6 tablespoons of olive oil and basil, season with salt, pepper and sugar.
2. Wash meat, pat dry and season with salt. Heat 1 tbsp of oil in a pan and fry the meat in a pan for about 10 minutes. Cook noodles in boiling salted water according to the instructions in the package. Drain the pasta, collecting about 100 ml of liquid.
3. Cut the cheese into chips and tear the meat into small pieces with 2 forks. Mix and arrange pasta, sauce, pasta water and meat. Sprinkle with cheese and garnish basil.
Turkey Wok
Ingredients (4 people)
- 1 clove of garlic,
- 400 g turkey breast,
- Salt pepper,
- 4 tbsp + 100 ml sweet and spicy Asian sauce,
- 1 bowl (125 g) baby corn (asiades),
- 300 g carrots,
- 200 g of broccoli,
- 5 spring onions,
- 100 g of bean sprouts,
- 1 pack (200 g) Asia Noodles (Lien Ying),
- 2 tablespoons oil
preparation
1. Peel garlic and finely chop. Wash the meat, pat dry and cut into 2 cm pieces. Season pieces of meat with salt and pepper. Mix with 4 tablespoons of sauce and garlic. Cover and allow to marinate in the refrigerator for about 1 hour.
2. In the meantime, wash corn and cut into pieces. Clean carrots, peel, wash, halve lengthwise and cut into slices. Cut the florets from the broccoli, wash and drain. Clean and wash the spring onions. Separately cut green and white spring onions into thin rings. Wash and drain the bean sprouts. Cook noodles in boiling salted water according to the instructions on the package. Drain pasta and rinse off with cold water.
3. Cook broccoli and corn in boiling salted water until crispy for 3-4 minutes. Add carrots 2 minutes before the end of the cooking time. Drain vegetables, put off. Collect 200 ml of cooking water. Heat oil in a wok or large pan. Roast marinated meat in medium heat, turning for about 4 minutes. Add vegetables to the green of the spring onions and fry for 3-4 minutes. Add pasta, vegetable-cooking water and remaining sauce. Heat everything with occasional stirring. Season with salt and pepper. Sprinkle with leek onion green.
Pasta salad
Ingredients (6 people)
- 300 g spiral noodles,
- Salt,
- each 3/4 yellow and green peppers,
- 1 red onion,
- 5 tbsp olive oil,
- 250 g small vine tomatoes,
- 50g rocket,
- 6 tablespoons of fruit vinegar,
- 100 ml vegetable stock, pepper,
- 1 tsp mustard,
- 1 tbsp honey,
- 100 g black olives,
- 1 tin (210 ml) natural tuna
preparation
1. Prepare noodles in boiling salted water according to the package instructions. Clean the peppers, wash and cut into short strips. Peel onion and cut into slices. Heat 1 tbsp oil in a pan. Roast the pepper and onion for about 3 minutes while turning.
2. Wash, clean and chop tomatoes. Rauke read, wash, shake dry and possibly cut small depending on size. For the vinaigrette, whisk together the vinegar, broth, salt, pepper, mustard and honey. Beat in 4 tbsp oil drop by drop.
3. Mix prepared ingredients, except for the rocket, and olive. Drain the tuna, chop it and put it under the salad. Make the salad cool. Just before serving, fold in the rasp.
