Maintaining a calorie deficit — which means consuming fewer calories than your body burns — becomes extremely important when trying to lose weight. As such, many people give up on certain foods while trying to shed extra kilos. So, does our favourite dish — the pizza — fall on this list, too?
According to nutritionist Aanchal Sogani, pizza can be included in your weight loss diet, but you need to be mindful of portion sizes and the frequency of consumption. “One way to do this is to choose a smaller size of pizza or share it with someone else,” Sogani shared. Another way to make pizza a part of a weight loss diet, according to Sogani, is to choose healthier ingredients, like whole wheat crust instead of a white flour crust, which can provide more fibre and nutrients.
“Also, adding lots of vegetables like bell peppers, mushrooms, onions, spinach, and tomatoes can further increase the nutrient density of the pizza while keeping the calorie count low,” she wore on Instagram.
How much to have?
It is important to keep in mind that a pizza should be “consumed in moderation”, and not as the mainstay of your diet. “Eating a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains is essential for weight loss,” said Sogani.
Additionally, incorporating regular exercise into your routine can help you burn calories and reach your weight loss goals. “When combined with a healthy diet, exercise can help you lose weight and keep it off over the long term,” said Sogani.
Dt Aarti Nath, clinical dietician and nutritionist, Paras Hospital Udaipur agreed and stressed on the need to practice portion control.
“A pizza made with fresh ingredients rather than prepared mixes is a healthier option. When you make pizza with fresh ingredients, you can substitute your one regular meal with pizza. Adding nutrient-rich toppings or choosing whole-grain crusts can make your pizza healthier, whether it is baked at home or in a restaurant,” Nath told indianexpress.com.
Here’s a quick recipe for a healthy, moonglet pizza from Chef Meghna Kamdar.
Ingredients
*1 cup moong dal (yellow lentils, soaked for 3-4 hours)
*2 green chillies
*Salt as per taste
*1 tsp + 1/2 tsp more oil
*2 finely chopped garlic cloves
*Tomato puree (5-6 tomatoes blanched, peeled and churned in a mixer)
*1 tsp mix of herbs (alternatively oregano or pizza seasonings can be used)
*1/2 tsp chilli flakes
*1 tbsp tomato ketchup
*1 tsp fruit salt
*Finely chopped onion and capsicum
*Boiled sweetcorn
*Pizza seasonings
*Grated cheese
Method
*In a mixer jar, take 1 cup moong dal (soaked for 3-4 hours) and add green chillies, salt to taste and make a fine batter
*Transfer the batter to a mixing bowl
*Now, put the pan on heat to make pizza puree
*Pour oil and add finely choppedgarliccloves, tomato puree, mix herbs, chilli flakes, tomato ketchup, salt and give a good mix
*Now, cover the pan with a lid and cook for 7-8 minutes on medium heat
*Next, add fruit salt, mix it well and let’s quickly start making moonglet
*Heat the pan, add 1/2 tsp oil and wipe it with a tissue
*Pour batter and spread it around
*Drizzle a little bit of oil on it
*Once cooked, flip the pizza and spread pizza puree on it
*Now add some finely choppedonion, capsicum, and boiled sweetcorn
*Sprinkle pizza seasonings and add grated cheese
*Cover the lid until cheese melts and the base turns little crisp
*Take it on a serving plate
*Cut into triangles and top with basil leaves
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FAQs
Depriving yourself of your favorite foods is not recommended when you are on a weight-loss journey. Enjoying foods like pizza in moderation as a part of an overall balanced and healthy diet is a better way to focus on your weight-management goals.
Is pizza healthy yes or no? ›
Many types of pizza, particularly frozen and fast-food varieties, tend to be high in calories, fat and sodium. More processed varieties may contain unhealthy ingredients, such as colorings, added sugar and preservatives.
Can you eat pizza on a no sugar diet? ›
Pizza is one of those foods like tomato sauce that should be naturally sugar free, but often isn't, depending on where you're getting it. If you're at the type of restaurant that uses all homemade ingredients you could ask your server if they would mind inquiring about any added sugar in the tomato sauce or crust.
Can I eat pizza on a calorie deficit? ›
You can technically eat any food you want like pizza, burgers, and ice cream, as long as you account for the calories and stay in a calorie deficit week after week.
Is 4 slices of pizza too much? ›
Pizza is high in saturated fats due to cheese and processed meat toppings, which can increase your cholesterol levels as well as risk for heart disease. Eating three-four slices of pizza or more, on a regular basis, can have detrimental health consequences.
What is the healthiest pizza to eat? ›
Choose a thin crust: Thin crust pizza typically has fewer calories and less carbohydrate than thicker crusts. Load up on vegetables: Piling on the veggies can add flavor, nutrition, and fiber to your pizza. Some good options include spinach, broccoli, peppers, onions, and mushrooms.
Which is healthier pizza or burger? ›
2 pizza slices contain 18 gram of total fat out of which 8 gram is the harmful saturated fat. On the other hand, a burger contains 19.8 gram of total fat, out of which 9.2 comes from saturated fat. Although low in total calories, a burger is higher in fat content than pizza slices.
Will 2 slices of pizza ruin my diet? ›
If you have two slices, it's not going to derail your progress, but swapping out one slice for a salad or other veggies could help stay satisfied longer — and save you extra fat and calories.
What if I eat no sugar for a month? ›
Cutting out or limiting added sugar has several benefits. You might increase your intake of nutrient-rich foods, manage your weight, and reduce your risk of diabetes and heart disease. Still, you might feel an intense and out-of-control craving for sugar if you cut out or limit carbs, your body's primary energy source.
Will cutting out sugar reduce belly fat? ›
Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks — and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat; thus when you're juicing fruits, you're removing the fiber, leaving pure sugar.
According to nutritionist Aanchal Sogani, pizza can be included in your weight loss diet, but you need to be mindful of portion sizes and the frequency of consumption. “One way to do this is to choose a smaller size of pizza or share it with someone else,” Sogani shared.
Which pizza is best for weight loss? ›
Thin crusted Pizza with mushrooms, peppers, onions, olives or veggies. Stay away from the pepperoni and salami, sausage, meatballs, because those add on a lot of calories. Thin crust, no cheese, loaded with veggies to fill you up. And you could get one with a cauliflower crust instead of wheat.
Will I gain weight if I eat three slices of pizza? ›
To give you some idea, the calories in a slice of that pizza are about 380, and 38% are fat.So you will be getting an excessive amount of unhealthy calories. Just a serving today won't make much difference, but if you continue eating such foods, then over some time, you will most likely end up gaining weight.
Is pizza OK for low fat diet? ›
Toppings make a huge difference in the fat and calorie content of the pizza. If low-calorie vegetables such as tomato sauce, tomatoes, onions, mushrooms, green peppers, red peppers or spinach, low-fat meats are used, the pizza can be very healthful.
Is pizza a bad cheat meal? ›
Also, cheat meals tend to be high fat foods (fried goods, pizza, desserts, etc.), resulting in the potential increase of body fat. Macrostax has a solution for both of these. First of all, the Macrostax program incorporates what we call a refeed day.
How many slices of pizza should I eat? ›
The number of slices of pizza you should eat varies, but they always add up to more than zero. The recommended serving size is between two and four pieces per person, with an average of around three.
Does pizza count as fast food? ›
Common menu items at fast food outlets include fish and chips, sandwiches, pitas, hamburgers, fried chicken, french fries, onion rings, chicken nuggets, tacos, pizza, hot dogs, and ice cream, though many fast food restaurants offer "slower" foods like chili, mashed potatoes, and salads.
