How to Eat Pizza While Trying to Lose Weight

Can You Really Enjoy Pizza and Still Lose Weight?

Cheesy, chewy, and full of flavor, fresh-from-the-oven pizza is one of few dishes that is universally adored and delicious. Unfortunately, it gets a bad rap as being “unhealthy” and is usually one of the first foods cut from most weight loss diets.

Is Pizza Really That Bad for You?

In general, pizza is typically high in calories, carbs, saturated fat, and sodium, per the U.S. Department of Agriculture (USDA). However, each part of your pizza also provides a unique set of nutrients, according to Jessica Garay, PhD, RDN, a sports dietitian and nutrition professor at Syracuse University in New York. “Pizza crust is a source of carbohydrates and some B vitamins,” Dr. Garay explains. “Traditional pizza sauce is a source of vitamin C and the phytonutrient lycopene, [while] cheese is a source of protein and calcium.”

How Many Calories Are in Pizza?

The amount of calories in your pizza depends on several factors, including the size of each slice, the types of toppings you choose, and which crust, cheese, and sauce you select.

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How Can Pizza Fit Into a Weight Loss Plan?

You may be wondering: “Can I eat pizza and lose weight?” The answer is yes! Even though pizza might not be the first thing that comes to mind when you think of a weight-loss-friendly meal, that doesn’t mean that it can’t fit into a balanced diet plan.

6 Hacks for a More Nutritious Pizza

1. Switch up the Crust

If weight loss is your goal, Schlichter recommends opting for thin crust to help cut back on calories or going for whole-grain crust to bump up your intake of fiber. “This can help prevent overeating, and encourage moderation of a few slices,” she explains.

2. Use Naan Bread as Your Base

“A great alternative to regular pizza crust is to use [whole wheat] naan bread,” says Garay. Naan is a type of flatbread that is a staple ingredient in many Asian and Middle Eastern cuisines. It’s also packed with nutrients, with nearly 11 grams (g) of protein and 5 g of fiber in each slice of whole wheat naan, per the USDA.

3. Go Easy on the Cheese

Even though cheese is a key ingredient for pizza, it’s also high in calories and fat, per the USDA. While there’s no need to skip the cheese altogether, using a little less or swapping in a low-fat variety can reduce the amount of calories in each serving, according to Garay. “Spreading out slices of fresh mozzarella cheese is [also] a nice option,” she suggests.

4. Load up on Protein

For an easy way to round out your meal, consider topping your pizza with some extra protein. “Adding lean protein, like chicken breast, can add filling protein to complete the meal,” says Schlichter. Or try plant-based protein options such as roasted tofu or white beans.

5. Ask for Extra Veggies

Not only can veggies add a pop of color to your pizza pie, but they can also help ramp up its nutritional value. According to Schlichter, popular toppings like spinach and peppers can bring lots of nutrients to the table, including antioxidants, fiber, vitamin C, and magnesium.

6. Make Your Pizza at Home

While ordering takeout from your favorite pizza place might be more convenient, Garay recommends making your own pizza at home when possible. “This can help give you control over all of the ingredients,” she explains.

The Wrap-Up

Even if you’re trying to lose weight, pizza shouldn’t be prohibited from your diet if you enjoy eating it. Instead, feel free to enjoy a slice or two as part of a balanced diet, alongside a variety of other nutritious and delicious foods.

FAQs

Q: Can I still eat pizza if I’m trying to lose weight?

A: Yes, you can still enjoy pizza as part of a balanced diet. Just be mindful of the portion size and toppings you choose.

Q: What are some healthier pizza options?

A: Opt for whole-grain crust, use lean protein sources, and load up on veggies. You can also try using naan bread as a base or making your own pizza at home.

Q: How many calories are in a slice of pizza?

A: The amount of calories in a slice of pizza depends on the size of the slice, the type of crust, cheese, and sauce used, and the toppings chosen. A typical slice of pizza can range from 200-500 calories.

Q: Can I make pizza at home?

A: Yes, making your own pizza at home can be a fun and healthy way to enjoy your favorite food. You can control the ingredients and portion sizes to make a nutritious and delicious meal.