Yummm….pizza!
One of the world’s most favorite foods and certainly one of America’s most beloved.
However, is it the healthiest choice if you are trying to lose weight?
You might wonder, “can I eat pizza while intermittent fasting”?
Well, it depends on your weight loss effects and calorie deficit.
To be clear, fasting doesn’t necessarily stipulate WHAT you can eat. It’s just a window of NOT eating.
Pizza is extremely high in calories, sodium, and saturated fats, so if your goal for intermittent fasting is weight loss, you could go for more wholesome foods instead of pizza.
However, a slice or two now and then shouldn’t hurt your fast.
But I recommend eating healthy and avoiding or severely limiting Pizza intake.
Pizza isn’t the healthiest of foods. Although it doesn’t necessarily have to be unhealthy, it often is due to the high number of calories and processed ingredients it typically contains.
The thick, rich dough is loaded with saturated fat and simple carbohydrates which can cause an energy crash not long after you finish eating.
Most kinds of pizza also contain cheese which adds unhealthy fat and a substantial amount of sodium.
Toppings such as pepperoni or sausage can boost the calorie count even further since they’re usually deep-fried or made from processed meats.
Pizza is still enjoyable when enjoyed in moderation, but it should be considered an occasional indulgence rather than something to eat daily.
Often, the main goal of intermittent fasting is weight loss, and pizza certainly won’t help.
Many people don’t realize how many calories are packed into an average slice.
The average cheese pizza contains around 250 to 450 calories per slice, while a meat-laden pizza could contain even more.
If you’re watching your calorie intake, it’s important to remember that pizzas come in all shapes and sizes with varying toppings, so the calories can vary greatly depending on what type of pizza you order.
Instead of reaching for a large pepperoni or supreme variety, why not opt for something lighter such as a thin-crust vegetable pizza with less cheese?
Making small changes like this could decrease the number of calories you take in without sacrificing the flavor of your favorite dish.
Are Any Calories Allowed During Intermittent Fasting?
During your fasting window, it is recommended that you eat little to no calories.
While zero calories are best, you can eat or drink something that has about 50 calories and still not break your fast.
During your eating window, you can consume whatever foods you want in moderation, but if you binge eat, that will defeat the whole purpose of fasting.
It also depends on what fast you are on.
If you are on a 5:2 fast, you’re eating normally five days a week and then eating only about 500 to 600 calories for the other two days, which shouldn’t be consecutive.
If you are on a 16/8 fast, then you are eating for 8 hours each day and fasting for the rest of the 16.
On a 16/8 fast, it is recommended that you eat approximately half of your normal calorie intake or leave a calorie deficit of about 500 calories to achieve your weight loss goals.
You can likely function with a 500-calorie deficit without a noticeable drop in energy levels.
Fasting doesn’t give you a reason to eat anything and everything you want during your eating window!
Eating right during an intermittent fast can be tricky, as you have to make sure to get the right balance of nutrients while avoiding unnecessary calories.
The goal is to replenish your energy stores and provide yourself with the fuel needed to power through until your fast ends.
To do this, focus on healthy foods like leafy greens, high-fiber carbohydrates like sweet potatoes or whole grains, lean proteins, and healthy fats like nuts and seeds.
Avoid processed snacks and sugary treats that offer empty calories that could sabotage your fasting goals.
Healthy eating during a fast can help you feel energized and focused so you can take advantage of all the benefits fasting offers.
Can You Eat Pizza On A Calorie Deficit?
If you are on a calorie deficit, you could occasionally indulge in something high in calories and still not gain weight.
For example, a slice of pizza is often about 200 to 400 calories, so if you are running on a 500-calorie deficit, you might be able to get away with eating a slice or two every once in a while and still not gain the weight to show for it.
However, pizza can be rather detrimental to your weight loss journey.
Consuming large amounts of cheese and fatty meats can increase unhealthy cholesterol and cause you to take in far more calories than necessary.
Furthermore, artificial ingredients, standard with most store-bought pizzas from larger chains, add to the problem and contribute to unhealthy food intake.
If you are in a calorie deficit, weight loss is imminent, and while you can occasionally indulge, you’ll see much more results if you stick to healthy, whole grains and high-fiber foods.
Can I Eat Anything During Intermittent Fasting And Still Lose Weight?
It depends on how much you eat.
You still have an eating window during an intermittent fast, and if you eat more during that time than you usually would, you can’t lose weight.
However, if you eat anything you want but you are in a calorie deficit, you might be able to lose weight.
However, eating junk and processed food during a fast isn’t recommended.
Eating junk food while fasting can be tempting because of its convenience and accessibility.
However, it is essential to remember that part of the appeal of fasting is to prove a sense of control over the body’s needs and desires.
Eating junk food does not allow for this mental discipline, as it bypasses natural hunger cues and is less mentally stimulating than preparing a healthy meal.
Furthermore, junk food does not provide proper nutrition so it does not adequately support your health during a fasting period.
If you want to get the most out of your fast, consider abstaining from junk food in favor of nourishing meals that will provide energy and strength throughout your fast.
Will 10 Calories Break Intermittent Fasting?
No, 10 calories are unlikely to break a fast.
During your fasting period, you can have a beverage or small snack that is a maximum of 50 calories and still not break a fast.
Any more than that, and you might risk kicking your body out of the fasting state.
During your fasting period, you can get away with beverages with a small number of calories like green tea, lemon water, and tea or coffee with some artificial sweeteners with minimal calories.
Why Is Pizza So High In Calories?
Pizza is well known for being high in calories and unhealthy fats.
It is often loaded with cheese, pepperoni, cured sausage, and processed ingredients that pack considerable calories.
In addition, the crusts are often thick and made from white refined flour, which is low in nutrients but high in calories.
Adding oil and other toppings only adds even more calories to an already calorically demanding meal.
Pizza may seem harmless, but its high calorie, fat, and sodium content make it an unhealthy choice.
It’s often loaded with cheese, fatty meats such as pepperoni or sausage, greasy sauces, and white flour dough that can quickly add up in the calorie department.
Eating pizza regularly can lead to weight gain and an increase in unhealthy cholesterol levels.
These combined health risks can be detrimental to short-term and long-term health if pizza is consumed frequently.
The best way to enjoy pizza while keeping it healthy is by choosing leaner toppings such as vegetables or legumes and opting for lighter cheeses and whole-wheat crusts instead of traditional ones.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.