Subway Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

subway-dietOver the last 15 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 has 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 sandwiches 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.

Subway Diet 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, but just make sure to choose your sub wisely, load up on the veggies, and take caution when choosing the dressings and condiments.

The Subway diet helps you practice portion control and this is a key factor of successful weight loss.

Jared the Subway Guy is available on Amazon.


  • Bove, A., Hebreo, J., Wylie-Rosett, J., & Isasi, C. R. (2006). Burger King and Subway Key Nutrients, Glycemic Index, and Glycemic Load of Nutritionally Promoted Items. The Diabetes Educator, 32(5), 675-690. link
  • Rogers, K. (2013). Subway CEO: As Long as Jared Sticks to His Diet, He is Good With Us. link
  • Rolls, B. J. (2003). The supersizing of America: portion size and the obesity epidemic. Nutrition Today, 38(2), 42-53. link
  • Rolls, B. J., Roe, L. S., & Meengs, J. S. (2006). Reductions in portion size and energy density of foods are additive and lead to sustained decreases in energy intake. The American journal of clinical nutrition, 83(1), 11-17. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 24, 2014. Disclaimer