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What happens if I eat a slice of pizza on keto?

The ketogenic diet has become quite popular in recent years as a weight loss and health improvement strategy. It involves dramatically reducing the amount of carbohydrates in your diet and replacing them with healthy fats and proteins. By doing this, your body enters a metabolic state called ketosis, in which it burns fat for energy instead of glucose from carbs. However, many people wonder what happens if they eat something high in carbs, like a slice of pizza, while on the keto diet. In this article, we’ll explore the potential consequences of eating pizza on keto.

What’s In Pizza?

Before we discuss what happens when you eat pizza on keto, let’s take a closer look at what this classic food actually contains. Most pizzas have four main components:

  1. The crust: This is typically made from refined wheat flour and water, which are high in carbohydrates.
  2. The sauce: Tomato sauce is a common base for pizza, which generally contains some sugar.
  3. The toppings: This can vary widely, but often includes meats, vegetables, and cheese.
  4. The cheese: While cheese is a good source of fat and protein, some types of cheese are higher in carbs than others.

All of these components contribute to the overall nutritional profile of pizza, and understanding this is essential when considering its effects on a ketogenic diet.

Pizza and Ketosis

The primary goal of the ketogenic diet is to keep your body in a state of ketosis. This means that you’re burning fat for energy instead of glucose from carbs. However, if you eat too many carbs, it can kick you out of ketosis and prevent you from achieving your health goals.

Unfortunately, a single slice of pizza can be high enough in carbs to take you over the limit. The crust alone can contain 20-30 grams of carbs, depending on the type and size of the slice. Add in the sauce, cheese, and toppings, and you could easily be looking at 40-50 grams of carbs in just one slice. This is far too many carbs to stay in ketosis, considering that most people on the ketogenic diet aim to eat less than 50 grams of carbs per day.

What Happens When You Eat Pizza on Keto?

When you eat pizza on the keto diet, a few things can happen:

  1. You may be kicked out of ketosis: As we’ve already mentioned, a single slice of pizza can contain far too many carbs to stay in ketosis. This means that if you eat it, your body will switch back to burning glucose for energy, and you’ll need to start all over again to get back into ketosis. This can be frustrating if you’ve been on the keto diet for a while and are just starting to see results.
  2. You may experience cravings: Carbohydrates can be addictive, and eating pizza can trigger cravings for more carbs. This can make it harder to stick to your keto diet and can lead to overeating.
  3. You may feel lethargic: Carbs can cause blood sugar spikes and crashes, which can leave you feeling tired and lethargic. This can be especially problematic on keto, where you’re relying on fat for energy.

How to Enjoy Pizza on Keto

If you’re a pizza lover and can’t imagine giving it up entirely on the keto diet, there are some ways to enjoy it without sabotaging your progress. Here are a few tips:

  1. Choose a low-carb crust: There are many keto-friendly pizza crusts available, made from ingredients like almond flour, coconut flour, and cauliflower. These crusts are much lower in carbs than traditional crusts and can help you stay in ketosis.
  2. Watch your toppings: Avoid high-carb toppings like sweetened marinara sauce, pineapple, and barbecue sauce. Stick to veggies and high-fat meats like pepperoni and bacon.
  3. Limit your portions: Even with a low-carb crust, you’ll still want to watch your portion sizes to avoid going over your daily carb limit.


Eating a slice of pizza on the ketogenic diet can have negative consequences, such as kicking you out of ketosis and causing cravings and lethargy. However, with some smart choices and portion control, you can still enjoy pizza while staying on track with your health goals. Remember to choose a low-carb crust, watch your toppings, and limit your portions to stay in ketosis and keep seeing results on the keto diet.


Will one cheat day ruin ketosis?

The keto diet is a low-carb, high-fat approach to weight loss that involves drastically reducing your carbohydrate intake and replacing it with fats to put your body in a state of ketosis. Achieving and maintaining ketosis is the key factor in making this diet work. Ketosis forces your body to burn fat for energy instead of relying on carbohydrates. It can take up to several weeks of strict adherence for your body to enter a state of ketosis.

Cheat meals or cheat days are a common practice in many diets, but they should be avoided while being on the keto diet. When you consume excess carbohydrates, your body will burn them for fuel instead of the fat it has stored. As a result, your body will stop producing ketones, and you will be kicked out of ketosis. So, to maintain ketosis, it is recommended to be consistent with the low-carb approach without any cheat days.

In general, one cheat day won’t ruin ketosis, but it depends on the severity of your cheat day. Consuming too many carbs can quickly kick you out of ketosis, and it could take several days or even a week to get back into it. One small cheat meal that contains a moderate amount of carbohydrates (around 50 grams) may not affect everyone the same way. It may only take a day or two to get back into ketosis, but it can be challenging to resist the temptation to keep consuming high carb foods.

Furthermore, if you frequently cheat on your diet, it may be difficult to reach ketosis and see any weight loss results. Consistency and adherence are critical for success on the keto diet. Some people may also experience side effects, such as brain fog, low energy, and increased hunger when they cheat on their diet.

Cheat days or meals should be avoided on the keto diet to maintain ketosis. Consuming excess carbohydrates can kick your body out of ketosis and prevent you from seeing any weight loss results. Trying to get back into ketosis may also be challenging for some people and can lead to unpleasant side effects. It is crucial to stay disciplined and consistent with a low-carb, high-fat approach to reach your weight loss goals.

Is a slice of pizza high in carbs?

Pizza is a popular food item that is loved by most people around the world. However, if you are someone who is conscious about your carb intake, you may be wondering if pizza is high in carbs. The answer to this question is a bit complicated, as it depends on various factors such as the type of crust and the toppings used.

Typically, a medium (12-inch) thin-crust pizza without any cheese or toppings has 17 grams of carbs per slice. However, most people prefer toppings and cheese to enhance the flavor of their pizza, which significantly increases the carb count. A regular-crust pizza typically averages around 30 grams of carbs per slice.

If you are looking to reduce your carb intake, it’s essential to keep in mind that thin-crust pizza has 5-10 fewer grams of carbs per slice than regular-crust or pan pizza. Additionally, choosing lower-carb toppings such as vegetables and lean protein like chicken or turkey instead of pepperoni or sausage can help reduce carb count as well.

It’s also crucial to monitor your portion sizes. Many people tend to eat several slices of pizza in one sitting, which can easily exceed their daily carb intake. Keeping track of the number of slices you eat can help control your carb intake.

A slice of pizza can be high in carbs, but it depends on the type of crust and toppings used. For those who are watching their carb intake, thin-crust pizza with lower-carb toppings is a better option. Additionally, portion control is key to ensure that you don’t exceed your daily carb intake.

Will a slice of pizza ruin my diet?

When it comes to maintaining a healthy diet, many people worry about indulging in their favorite foods, like pizza. However, the good news is that a slice of pizza every once in a while will not ruin your diet or completely derail your weight loss efforts.

A slice of pizza, especially the classic pepperoni pizza, can pack a punch when it comes to calories, sodium, and unhealthy fats. One slice of a 14-inch pepperoni pizza contains an average of 285 calories, 13 grams of fat, and 640 milligrams of sodium. If you’re trying to lose weight, a daily calorie intake of around 1,500 to 2,000 calories is recommended. So, if a slice of pizza is within your daily calorie range, you can indulge without feeling guilty.

Moreover, one slice of pizza is not enough to cause significant weight gain. In the short term, your weight will only increase by the actual weight of the pizza, according to Angela Ginn-Meadow, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. In fact, some studies have shown that incorporating occasional treat meals into your diet can actually help you lose weight in the long run.

However, it’s essential to keep in mind that the occasional slice of pizza will not harm your diet, but overconsumption can be detrimental to your health. Eating too much pizza can result in weight gain, high blood pressure, high cholesterol, and an increased risk of heart disease. It’s essential to balance indulgences with healthy food choices and regular exercise to maintain overall health.

If you’re relatively healthy, a single slice of pizza every now and then as part of an overall balanced diet is unlikely to ruin your diet or weight loss efforts. Moderation, as always, is key.