Is Quiche Healthy? (3 Tips For Weight Loss)

French cuisine is quite versatile, and one of many popular dishes in France - and also here in the U.S. - is Quiche. If you love eating Quiche but aren’t sure if it’s healthy, or good for your waistline, this article is perfect for you. Find out what exactly Quiche is, how many calories it contains, and how to stay in shape while indulging in this delicious French dish. 

Quiche is a classic French dish, although its method of baking eggs and cream - to form a custard - and bake it in pastry dates back to English- and Italian cuisine and the 14th century. 

Although Quiche is quite delicious, is it actually healthy?

Quiche is not necessarily great for your waistline, as it consists of a high amount of calories per serving and sodium. However, if you eat Quiche in moderation and stick to one serving you won’t get off track. Quiche does have a few health benefits such as vitamin B-12, zinc, iron, and calcium.

Here are three steps that explain what Quiche is, the calorie amount in one serving, as well as how to stay fit and healthy while eating this classic French dish. 

1. What Goes Into Making Quiche? 

2. How Many Calories Are in One Serving of Quiche?

3. How to Lose Weight, or Maintain Weight, While Eating Quiche

Now that we know our three steps, let’s get into the details that will help you stay in shape while enjoying some delicious Quiche.

Tip 1. What Goes Into Making Quiche? 

Traditionally, Quiche is made with eggs, cream, and a pastry shell. However, the variations are endless. The most popular one is Quiche Lorraine, which is made with either bacon or lardon, eggs, heavy cream, whole milk, cheese, caramelized onion and baked in a pastry shell. 

The great aspect of Quiche is that it’s versatile. You can technically mix a bunch of different ingredients together, as long as you use the base to make the custard.

You can also make a vegetarian Quiche by using, broccoli, mushrooms, spinach, or tomatoes. 

Another popular Quiche variation is with seafood, such as shrimp, lobster, or fresh crab meat. 

Now that we know what goes into making a classic Quiche, let’s take a look at the nutrition facts and see how many calories are in one serving of Quiche Lorraine. 

Tip 2. How Many Calories Are in One Piece of Quiche

 Weight loss is really the concept of calories in vs. calories out. So whether you live a sedentary lifestyle or an active lifestyle, it’s important to understand how many calories you need to consume daily.

Let’s take a look at the nutrition facts. As you can see, one serving of a Classic Quiche Lorraine has 360 calories with a macronutrient ratio of 14 grams of carbs, 13 grams of protein, and 28 grams of fat. 

Staying healthy and fit is all about calorie or energy balance, which means that you can still eat your fats and carbs, and stay in shape. Although the calories are a bit high in this dish, they can be easily incorporated into your daily calorie intake, as long as you are not overeating and are working out.

If you burn more calories than you consume, then you will find yourself in a “caloric deficit” which is the only way fat loss can occur.  

It’s important to first go over your daily caloric needs, and figure out how many calories you need in a day. The next step is to figure out how much of each macronutrient you should be consuming.

A good rule of thumb for dieting is keeping a nice balance of macronutrients. A great ratio is sticking to 30% carbs, 40% protein, and 30% fats. 

There are a few factors that determine your daily calorie intake. Such as weight management, weight loss, or weight gain. Other factors that play a big role, are your gender and your height. 

So, how do you know how many calories you should be eating in a day?

The answer is through trial and error and finding a calorie range that allows you to lose 1-2 pounds of fat per week. 

However, a good place to start is to multiply your body weight by 12 or to use an online TDEE (Total Daily Energy Expenditure) calculator.

Your TDEE relies heavily on how active you are and how much movement you see in your day.

Within your TDEE lies a subsection, which is called TEPA (Thermic Effect of Physical Activity) which accounts for 15-30% of your entire day’s worth of calories.

This means, you are in control of 15-30% of how much you can eat, which is a huge portion of calories.

Be mindful that these methods will give you rather rough estimates that are not specific for your body type per se but you’ll see that they can get pretty close. 

If you’re someone who loves to eat a lot while staying fit, then being active is the key to a balanced lifestyle that allows you to eat whatever you like, such as Quiche, and stay in shape. 

Once you know your calorie intake based on your weight and height, you can then decide how much you want to decrease it. If you want to lose 1 to 2 pounds per week, we suggest you start with 100 calories less than what you are currently consuming and see if you notice a difference within a week. 

It is suggested, however, to not decrease the calorie intake below 1,200 per day for women, or below 1,500 calories per day for men.

If you don’t see any changes in your weight, decrease your calorie intake by another 100 calories and see how that works. 

The key here is to find foods that keep you full longer and still deliver a balanced amount of macronutrients. 

You don’t want all of your calories simply coming from carbs or fats, you want there to be a balance coming from carbs, protein, and fats.

So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. 

Now that we know how many calories are in one piece of Quiche and how many calories you should consume daily, let’s take a look at how you can, stay in shape, lose weight by eating Quiche. 

Tip 3. How to Lose Weight, or Maintain Weight, While Eating Quiche

You can easily over-eat unhealthy, processed foods that are high in fats and carbs, especially when something is as delicious as Quiche. Overeating is usually the quickest way to get out of shape.  

As we have mentioned in section two of this article, it’s important to understand how many calories you need to eat in order to lose weight and stay in shape.  

After you’ve figured out how many calories you need to consume daily, you need to make sure that you exercise regularly and build muscle throughout every week.  

Building muscle allows you to burn calories at rest, which means you can eat more and still lose fat. 

This is the daily goal of working out and is what keeps you healthy as your metabolism increase. 

So if you love eating Quiche the traditional way, you have to make sure your activity level is higher than usual, especially if you want to lose weight. 

Although working out and building muscle takes priority, having a consistent cardio schedule can help with expediting the fat loss process as it raises the energy expended throughout your week.

There are two types of cardio that you can do in your week that will speed up the fat loss results. Those two types come from LISS (Low-Intensity Steady State) cardio and HIIT (High-Intensity Interval Training) cardio. 

What you want to aim for is to burning around 1,000 kcals of cardio every week through means of either LISS or HIIT.

LISS is cardio that comes from walking or a brisk walk, you should be able to have a conversation while still building up a sweat.

HIIT cardio is intervals of a very high-intensity movement, such as sprints, battle ropes, or kickboxing movements aiming to quickly raise the heart rate.

The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. 

Working out allows you to be more flexible in your diet and lifestyle, which is so important if you want to sustain a lean body and stay healthy while eating Quiche. 

THERE IT IS!

If you like to lose weight by eating Quiche, you have to do portion control, watch your caloric intake for the day, add more protein-rich foods and fibers to your meals, and have a consistent workout routine, for a long period.

The key to healthy eating is balance and moderation. Our three tips will help you stay fit while eating Quiche. 

As long as you understand how many calories you need to consume in a day and fill your body with whole foods that will keep you satiated and satisfied, then you will see results if you put in the time and consistency. 

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