Subway Diet
Over the last 5 years, fast food vendors have been criticized for contributing to the so-called obesity epidemic. Serving cheap foods – often high in fat, salt, and sugar – it is no surprise that takeaway foods are cause for concern.
Subway have responded by branding themselves as a healthier choice for takeaway foods. Nutritional information is abundant and with Subway it is easy to make healthier choices (however some Subway rolls are much higher in calories than others).
The Jared Fogle Story
Part of Subway’s positive message comes from a devoted fan – Jared Fogle. Over a period of years Mr Fogle lost a huge amount of weight, while surviving on predominantly Subway foods. He also walked daily.
His dramatic success has been celebrated by the Subway brand, and is the driving force behind the so-called “Subway Diet”
What is the Subway Diet?
There is no ‘official’ Subway diet. Most people refer to the diet that Jared Fogle used as he was losing weight. Much of it is hearsay and urban myth. Here are two versions of the Subway Diet. The first meal plan is the most likely one.
Note that the sandwiches were served with no mayonnaise, and no cheese.
Version 1
Breakfast: Small bowl of cereal with skimmed milk. Black coffee with sweetener.
Lunch: Turkey Subway Sandwich. Diet Pepsi.
Dinner: Vegetarian Subway Sandwich. Water.
Snacks: Apple, orange, water.
Version 2
Breakfast: Coffee
Lunch: A 6 inch Turkey Sub + potato chips (baked)
Dinner: A 12 inch veggie Sub
Can you lose weight on a Fast Food Diet?
The answer is yes – provided good choices are made. Jared Fogle was simply following a low-calorie diet. However some fast food vendors offer little in the way of “healthy” choices.
Subway is certainly a good choice if choosing to eat takeaway food.
Jared the Subway Guy is available on Amazon.
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Lots of people think bread is fattening because it is high carb. However, if you reduce calories lower than your energy consumption you will lose weight no matter what you eat (even chocolate) It’s not necessarily healthy though. For instance you can lose weight eating bread but bread is nutritionally empty calories.
If you only ate meat, fish vegetables and occasional fruit/dairy…and not much else (especially processed foods) and only drank water you would drop to your natural weight and be very much healthier.
I’m not trying to tell anyone what to eat, i’m just expressing my opinion. These days I only eat natural foods and I feel fantastic.
What natural foods are you eating?
Ii just started 3 days ago the only wory I have is what about all the bread
I always have my foot-long divided into three parts instead of two and eat each piece 3 hours apart. Let’s be honest there are least two to three servings in each foot-long sub. Eating the whole thing in one sitting is too much. And if you’re dieting and incorporating subway as your go to place for food on the go ditch the chips and drink and just get the sandwich.
I would say buy rolls at the grocery store, sourdough bagettes are small and can be cut into 6 inch sandwiches. Make sure to add lots of veggies(I hate veggies but I will put them on the sandwich) like lettuce, tomato, avocado, onions and I do put a sprinkleof cheese because I need my daity and a few shaving of cheese isn’t bad its double cheese or lots of mayo that is what gets you! also if you want a great breakfast sandwich add egg white cooked in a non-stick pan. I have been eating those the past 3 days. I will switch around tomorrow and get the turkey breast foot long, or the chicken all of them work you need protein in your diet too.
How does this diet cause weight loss?
By reducing daily calorie consumption.
Also, Burning equal or more calories than you take in.
I lost over 50 pound in three months on subway. I went from 270 to 218 quickly and did no exercise. I ate toast and honey for breakfast. I had a footling sub for lunch just minus mayo. Had baked barbecue lays on the side. At dinner I would get another footlong and that would do it for the night. My cholesterol and blood pressure dropped significantly.
Just want to thank all of you for all your comments and stories..its all good and helpful information!!! I want to loose wieght so bad..i am a mother of 8 and weigh 207..im 5″2..36 years old..im tired of being trapped in this fat shell. I plan on trying the subway diet and adding the special k cereal diet as well..just drinking waters, and sobee life waters..veggies, and walking..god bless all of you..good luck with your diets
Good luck to you I know being a big person that it is hard. I will keep my fingers crossed for you. Hang in there and rembrer it takes longer to get rid of the fat. But you can do it.
Good luck on your diet. My son and I tried the special K diet for one week. We lost a good amount of weight but also did not feel good, lacked energy, and started hurting. We have been on weight watchers but wanted a kick start fter the holidays. When we counted up the points, we found we were not getting enough nutrition. Be careful and moderate what you do.
How does eating a 6″ Cold Cut for lunch and dinner each day, 5 days a week, for three weeks sound? Of course there will be occasional snacks. I’m 5’7″ 180lbs. and need some weight curbing. I find it extremely hard to stay on a strict diet.
Subway 6″ Cold Cut special is only $2 for December, so save money for Xmas gifts!
I have a cup of coffee for breakfast and a six inch for lunch and dinner and lost 20 pounds so far its working for me
I’m sorry but this diet is a load of baloney! You can’t just have coffee for breakfast and expect your body to get by. In order to lose weight, you need to eat a variety of foods in MODERATION! That is the key. Also, breakfast is so important when trying to lose weight, I can’t believe it only calls for coffee or a tiny bowl of cereal. What happends is that by lunch time, you will be so hungry you are going to eat more calories at lunch. Your metabolism will be slow from lack of a good breakfast and will be slow for the rest of the day. People need to stop doing these fad diets and just eat sensibly, eat more vegetables than anything else with every meal and exercise. It’s not rocket science!
if skipping meals makes you eat more at another meal or snack in-between then yes, you are correct.
However if you are strong enough/lucky enough to have the ability to not over compensate at other meals then it’s a very good diet.
I Have two pieces of toast for breakfast and either a six inch sub with no sauce, cheese or salt or 2 large sushi roles per meal, 1 can of diet soft drink a day and zero snacks. (5 days a week, the other two I eat healthy but with no fixed eating plan). This has resulted in me losing 10kg (22 pounds?) in 6 weeks. I was not over weight to begin with but need too improve my cholesterol ratio. I exercise, but no more than before I started my diet.
Its about finding out what works for you.
Cutting out deep fried and high sugar foods is the most important thing.
Fruit is good for you….but not great for losing weight as it is (in general terms) high in sugar.
Careful what you put on your toast or sandwiches….things like peanut butter have surprisingly high fat content ~ 5o%
I really love your comment and I believe that you are absolutely right..i am on the grounds of right now of loosing some weight and it will be great if I had some pointers on other things that are good to eat while dieting and also,how much is too much,and I have to tell you I drink way more than I eat and I think that is a big problem also…(any comments??!!
i way 310…and been needing to diet for a while..do yall think this diet will help me loose some of this weight? over 4 years i want from a waist size of 44 to 46…i want to git back to the old me and maybe even be skinnyer than that….think this is the diet for me…or should i go to something els?
Here Is My Story So Far THis Last Sunday June 24th I Weighed Myself And To My Dismay I Tacked On 25 Pounds Since Feb It Kinda Scared Me So I Set Out To Loose The Weight The Next Day I Wne to Subway And Bought A Foot Long Sub Which I Ate Half For Lunch And Half For Dinner Then I Had A Salad For Snack Around 8 oclock I Have Done That Every Day This Week As Well As Worked Out With The Wii Fit Plus And I Am HAppy to Annouce I HAve Lost 19lbs Since last sunday i drink water gatorade nd apple juice as well as i had a v8 twice this week as well as drank some sobe life water so if you are asking if this works it does and is i can button my pants for the first time in 2 months my wife saw what i was doing and joined in on wednesday following my same diet and she has lost 7 lbs since then we walked 3.2 miles today and we feel great so the answer is yes this works
Was a big fan of the McDonalds deli choice spicy veg wrap (445 cal) and just found that the 6-inch subway veggie delight has only 220 cal. I could have a FOOTLONG SUB for the same amount of calories as that wrap! =O I was so shocked I didn’t even believe it at first, I checked like 5 different websites…
What do you need TWO sandwiches for? (That’s what you’re getting with a footlong sub).
Who eats two sandwiches in one sitting?
Hey! This is a judge free zone! A LOT of people eat a 12-inch in one setting… people dont need to diet because they HAVE small appetites and HAVE made healthy food choices their whole lives. –_
“Who eats two sandwiches in one sitting?”
Me, that’s who. XD Subway is a very delicious way to diet, if you ask me, not that I’ve ever dieted. But if I were ever to have the need to diet, I would most definitely go with Subway. But that is just my opinion.
there are about 650 calories in an average meal… the veggie sub has less than that, at 450 calories. Id say eating a footlong isnt necessarily too much food !
I actually have eaten a footlong on my own in one whole meal along with finishing the chips drink.
Honey, just buy the sandwiches from subway. But don’t throw in mayo and cheese in it.
You buy it from the subway resturant.
where do i get the sandwiches from? do i do make the sandwiches by myself? or i buy it from the restaurant Subway ?? PLEASE ANSWER
subway
I’ve lost 50lbs and my blood work has improved significantly, but not on this diet. I get 60%+ of my calories from fat. Eggs, bacon, steak, roasts, poultry… The primary difference being that the only animal fats that I eat come from local sources w/ no contamination by antibiotics, hormones, etc. Throw in a lot of vegetables, and some fruits and nuts, and you’ve got a healthy, _delicious_, and easily maintained diet. No low-fat frankenfood for me, thanks!
subway is good for the body if you know what i mean
Devon – Skipping breakfast is a bad idea – most important meal of the day. It actually kicks in your metabolism so that you are burning more calories.
I’m so excited to try this diet!! Ima go buy whole wheat bread and turkey with a variety of veggies ( especially the greens ) so that I won’t have to pay so much money. For breakfast I will have a meal protein shake from herbalife for lunch a my one sandwich of turkey with veggies (no cheese or dressings) with a side of salad or fruit with water or Orange juice. Then for dinner ill have another meal protein shake followed by a cup of fruit and cubed cheese. I will be drinking water through out the day and one-two hours of excercise a day. I hope this works for me!! I’m weighing at 257 and I’m 5’2″ and I’m 19( female) so u can imagine how fat I am. My ideal weight in the next year is to be 130 or 125. Wish me luck and good luck to everyone else!!
Good luck!!!!
I am starting this diet today. I am 24, I weigh 195 and I want to loose 35 lbs by June. That gives me 6 months to loose the weight. I plan on skipping breakfast, eating a 12″ sub for lunch and IF I do eat dinner, it will be a bowl of Special K with low fat meat…wish me luck…if anyone has any pointers, let me know.
Small breakfasts and large dinners are not the way to go.If you have a 12″sub for breakfast then two light meals for lunch and dinner you should do much better.
Diet drinks are trash drink water.you would be amazed how little food the body needs to function perfectly well.Walking to the sub shop will also help.
As far as cost they have $5 footlongs on special all the time but making it yourself even better.
I freakin love this diet yummyyyyyyyy
I make my own sandwiches and wowowowowowowowow! The results are amazing! Not only am I saving a fortune but I am getting into the habit of making my own food!
Take-away is good here and there people, but why not make your own sandwiches? .. That is what this diet is… sandwiches.
Hello all i am 23 years old(female) and is looking to join The law enforecement soon. i am now studying criminal justice and soon will go into law enforcement by the end of next year. i am weight 275 and height:5’7. i join a gym and just started the “subway diet”. Hope it works i will keep you posted….
i am going to start doing the subway diet i drink water most of the time n i walk to work
i might do the 9grain bread n the turkey sub or the cold cut one n with the baked chips
Hey what’s up. I’m a 20 year old future law enforcement officer. Sadly since highschool I have let myself go a bit. I am 5′ 10″ and weight around 220. All though I do not look huge I def feel a difference. I am going to start the subway diet the beginning of September along with a strenuous workout routine. I will keep everyone updated as I try to make my self police academy ready :p any advice would be awesome. I would also like some sandwiches people order from subway that the find delicious!!!!
Current weight as of 8/23/11—220
Subway is my only fast food outlet now. Ive lost 50 pound now by eating healthier foods,(Learned from internet). I exercise more where I can by parking further from store, taking more stairs… Change your bad habits and except slow but steady weight loss, you’ll stand a better chance of keeping it off.
I weighed 310 lbs and in 9 months I’m down to 215, now everyone is different but red bull did it for me. 2 a day.The taurine that is in most energy drinks helps boost metabolism. I work in the sun 5 days a week and skip breakfast but eat lunch @ noon and eat whatever I want . But I keep it to one helping . You know when your overdoing it .
i had the subway diet last summer with the other healthy food choices. and did a walk of two three miles a day lost 110 lbs.. so it works just gotta try and not give up
hey i think u guys must be mad!! be happy with ur weight unless u r a health risk u should be happy nt complaing….