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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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okay so this diet does work and I can do it not worrying about money. I work in subway. try getting a job there free subs. it works.
My subway diet is:
Breakfast: 2 hardboiled eggs with 2 pieces of wheat bread.
Lunch: Seafood Sensation salad with baked chips and a bottled coke.
Dinner: half a veggie delight with everything cept pickles, baked lays and a bottled coke.
Overall it is about 1620 calories. I’ve lost 35 lbs in about 4 months following this diet. This is without diet soda. I have gone from 195 to 160 lbs, and I am hovering at about 158 right now. My goal is 155 with some muscle. I go to the gym 2-3 times a week and do high intensity cardio for 30 minutes. Costs a ton of money, but the only diet I can seem to stick with. To those doubters out there, it does work. It is simply a low calorie diet. If you swapped out the soda for diet, you’d be down to like 1100 calories lol.
met jared today in okinawa japan, got a pic, shook his hand and saw those dreadful pants of his! They are huge!!! subway is great. check out my pic with him at the okinawa marine website…
How long can you stay on the Subway Diet if you wish to lose 90 lbs.
Why not just make the sandwich into a salad. You would get a rid of a lot of carbs, and add greens. I eat subway every day.
I have done this diet (last year); lost 26 lbs. in 3 months. My version was: Breakfast – a cup of dry cereal (I don’t drink milk); 1 yogurt; 1 whole grapefruit or 1 apple. Lunch – 6″ or 12″ Vegi Sub or Turkey Sub (had light mayo and sprinkled with vinegar – helps w/water retention); 1 apple. Dinner – Vegi Sub or Steak or Broiled/Grilled Chicken & Salad or cooked Spinach or other Green Vegetable, Rice; 1 apple. Walked about 1-2 miles/day. For a snack usually had low sodium popcorn. Worked for me, but you have to work at it too.
I am doing this on my own with just sliced turkey- i eat a turkey sandwhich for breakfast and luncha nd a regular meal for dinner. I drink only water or flavored water like snapple antioxidant ZERO soda and ONLY baked chips when i want a snack. I also dont hesitate to eat IF my tummy growels AT ALL. Im not working out AT ALL just moving as i need to move around. Hopefully I will loose enough so I CAN start excersizing as I am quite large. God Bless
i absolutely love subway, but surely this is just a way of you buying subway, and thinking your gonna loose weight, and subway get loads of money? They should of just given us sandwiche recipes, its ridiculous that subway is involved. And another thing, how would you get to go to subway twice a day, when a lot of people are at work or live far away from one? Its ridiculous.
im sixteen and im playing volleyball for my school and we eat subway like crazy its great and keeps us in shape not like mc.donalds and makes us sick before games.thankss jared your my hero:D
I tried the veggie sub with “the works”
It made me spew
Should have probably said there – the reason this works is because you are eating less calories than you are using as energy therefore you lose weight. Its not because subway is magic. However subways make it easier IMO to eat less calories each day.
Hi, I had never heard of Jared until today but in January 2008 i decided i would start having a subway every lunch time to try and lose weight.
This was pretty much my daily diet –
Breakfast – 2 slices of buttered wholemeal toast with a two egg omellete (or two boiled eggs)
Lunch – 6 inch or footlong sub from 6 grams of fat or less menu including ranch sauce (no cheese) + white chocolate chip cookie + diet coke
Dinner – Healthy dinner (varies) including chicken fajitas, pasta bolegnaise etc (some healthier than others!)
Snacks – crisps (potato chips), fruit etc.
Anyway long story short – I went from 12 1/2 Stone to 10 1/2 stone in 6 months without exercising and lost 5 inches of my waist.
I now find it relatively easy to stay at that weight by eating subways reguarly for lunch but i can now allow myself some luxuries at the weekend etc and have some “bad” foods etc.
Hope this serves as some motivation to people trying to loose weight. I was not obese or anything but was unhappy with my appearance and waistline. Subway made it easy to achieve results. (and no i dont work for subway lol )
subway sandwhiches are EXTREMELY high in salt. which is very bad for your heart. Even the veggie sandwhich has 500mg of salt.
Most of there sandwhiches have over 1300mg of sodium!
Thats not very healthy.
I have heard that these sandwiches are the turkey, roast beef and their other leaner calories sandwiches they offer. You can top with as many of the vegies you like – as they offer alot of health benefits and very little calories and help to fill you up quick. Additionally no cheese and no toppings – ie mayo, salad dressings, oil/vinegar etc. You can add pepper and similar seasonings but limit or omit the salt. It sounds to me like a salad on bread without any dressing. Add in all the calories burned off and the increase in motabolism by walking daily versus being seditary at that high weight – he did loose it quickly the first couple of years. He continues to eat there (I am sure free due to his contract with them)and maintains his walking/exercise regimin and watches what he eats. He was on a show years ago talking about these things – what he ate and how he ate and lost the weight. He also contacted them to tell him about it – they didn’t find him. Smart man! I love the fact that he saw he needed a change and did it himself instead of following some of the very unhealthy diets on here.
doing a report on subway diet and would like to try and find out some answers to some ? i have what isnt allowd when on this diet and what is allowed on this diet. my email is demondad24@yahoo.com thank you.
Lets not forget that part of his routine was to walk to subway to get his meal.
And he was a very large man. It is easier to lose weight when you go from doing nothing/eating everything to earting hardly anything/to actually walking to your food.
The thought of someone actually doing this diet is hilarious, but I guess if it works for you…all the more power to ya.
Everyone is different. Cannot say how long it will take you to lose 20 – 25 lbs. It depends how big you are, your metabolism, how well you stick to the diet and what you do for exercise.
obviously like any other diet you can’t just eat better and expect to lose it fast.. you have to excercise and the subway diet just helps you eat better. my ex boyfriend lost 30 pounds in like 3 months. so it depends on how strict you stay on it and how often you excercise.
how long does it take to loose 25 pounds? please answer! lol
Wish I Could Do This But My Mother Wont Let Me. It Sucks
I lost 158 pounds on this diet. but it cost is high tho
this diet does not work
I LOVE SUBWAY. But the subs are high in salt and you’d have to stick to this diet for a looooong time to get good results. Thats why i go for detox.
does anyone know exacly how long it would take to lose about 20 pounds on the subway diet?
fruits are good and food is great…!@!!!!<3.33333.3333
This really works! Thanks Alot!
I work at subway an i love it to death…. jared is hot
love subway i could live off ti and jared rules
subway Eat Fresh…lol…Jared Rocks