How to Order Pizza on a Diet and Still Enjoy It

The average slice of pizza contains a significant number of calories, potentially hindering weight loss efforts. However, it is possible to eat pizza on a diet. This guide provides actionable advice on ordering pizza while maintaining a healthy lifestyle.

Quick Summary

Enjoying pizza while dieting is achievable with smart choices. Select thinner crusts, prioritize vegetable toppings, choose lean proteins, and manage portion sizes. These changes reduce calories and saturated fat intake.

Key Points

• Choose Thin Crust: This choice reduces carbs and calories compared to other crusts.

• Load Up on Veggies: Add spinach, peppers, mushrooms, and onions for nutrients and fiber.

• Opt for Lean Protein: Choose grilled chicken or Canadian bacon instead of high-fat meats.

• Request Light Cheese: Ask for less cheese or choose part-skim mozzarella.

• Practice Portion Control: Eat one or two slices with a side salad to stay full and manage calories.

• Blot Excess Oil: Use a napkin to remove oil, saving calories.

• Skip Dipping Sauces: Avoid high-calorie sauces to save calories.

Many dieters believe pizza is off-limits. While a high-calorie deep-dish pizza loaded with meat can be a setback, strategic ordering and portion control allow for pizza consumption as part of a balanced diet. Making smart choices controls the variables, whether ordering out or making pizza at home.

Crust Considerations: Thin is the Winner

The crust often contributes the most refined carbohydrates and calories in pizza. A thinner crust is the most impactful step toward a diet-friendly meal.

• Thin Crust vs. Deep Dish: A slice of thin-crust pizza with cheese may contain 210-240 calories, while deep-dish can exceed 400-600 calories. This difference significantly impacts caloric intake.
• Whole Wheat Options: Whole-wheat thin crusts offer more fiber, aiding digestion and promoting fullness.
• Alternative Crusts: Cauliflower or chicken-based crusts are available at many pizzerias and grocery stores. These alternatives reduce carbohydrates and increase protein.

Topping Strategies: Veggies and Lean Protein

Topping choices transform pizza from a high-fat meal into a nutrient-dense option.

Prioritize Vegetables

Load up on vegetables for fiber, vitamins, and volume with minimal calories.

• Vegetable Choices: Mushrooms, bell peppers, onions, spinach, black olives, artichoke hearts, and fresh tomatoes are great choices.
• Fresh Vegetables: Choose fresh over canned vegetables to reduce sodium intake.

Lean Protein Selection

Avoid high-fat processed meats like pepperoni, sausage, and bacon due to their high sodium and saturated fat content.

• Lean Meat Options: Grilled chicken, turkey sausage, Canadian bacon, or seafood like anchovies are leaner choices.
• Protein Benefits: Lean protein helps promote fullness, reducing the urge to overeat.

Cheese and Sauce Awareness

Cheese and sauce add flavor but can be sources of hidden fats and sugars.

• Sauce Selection: Opt for a tomato or marinara sauce base, avoiding creamy white sauces or sugary barbecue sauces. Red sauce contains lycopene, an antioxidant.
• Cheese Control: Request "light cheese" or "reduced cheese." Part-skim or fresh mozzarella are lower in fat and calories.

Portion Control Techniques

Eat even healthy pizza in moderation. Balance, not deprivation, is key for long-term diet adherence.

Feature	Diet-Friendly Choice	Traditional Choice	Calorie Impact (per slice estimate)
Crust Type	Thin or Cauliflower	Deep Dish or Stuffed	-150 to -300 calories
Meat Topping	Grilled Chicken	Pepperoni/Sausage	-50 to -100 calories
Cheese Amount	Light Cheese	Extra Cheese	-50 to -100 calories
Side Dish	Side Salad	Cheesy Breadsticks	Significant Savings

Conclusion

Pizza can be part of a healthy diet. Conscious choices about crust thickness, toppings, and portion sizes allow you to enjoy pizza without guilt. Pair pizza with a salad and water to maximize satiety and nutrition. Balance and smart choices are essential.

Frequently Asked Questions

What is the healthiest type of pizza crust?

Thin crusts or cauliflower and chicken crusts are the healthiest, with fewer calories and carbohydrates than traditional options.

Can I eat pepperoni pizza on a diet?

Pepperoni is high in fat and sodium. Choose leaner meats, like turkey pepperoni or grilled chicken, to reduce saturated fat.

How can I reduce the calories from cheese on my pizza?

Request "light cheese" or use part-skim mozzarella. Ask for less cheese than usual.

What kind of sauce should I choose?

Choose tomato-based red sauce. Avoid creamy or sweet sauces, which add extra calories and sugar.

How do I avoid overeating pizza?

Practice mindful eating. Portion out a set number of slices and eat them with a low-calorie side salad.

Is a veggie pizza always a healthier choice?

Yes, a veggie pizza is healthier, especially with a thin crust and a modest amount of cheese. Vegetables add fiber and essential vitamins.

Should I blot the oil off my pizza?

Yes, blotting the oil removes fat and saves calories.