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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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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!!
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….
Excited to try James’ diet, it sounds legit!
im not afraid to say im fat its just that i would LOVE to say that im not and my goal is to loose about 50 or 60 LBS. wish me luck
I work at a local Subway resturant and I only eat sub sandwiches throughout the day. On top of riding my bike for an hour everyday I have lost 6 pounds in one week. It really does depend on the sandwich that you order but the healthiest bread you can get is the 9 grain wheat bread (the worst diet wise is the flat bread). The sauces are where you have to be careful because they are packed with calories and fats, but lots of veggies is the way to go!
I lost 20 pounds having a protein/meal shake for breakfast. Lunch is a 6 in sweet onion teriyaki sub. dinner is very light either special k red berries cereal with skim milk and fruit! 20 pounds & still losing!
I GAINED 33 POUNDS. PERSONALLY IM NOT TO HAPPY
Just want to mention that yes, turkey breast is probably the lowest fat choice of meats you could buy; however cold cut meats contain nitrates. Nitrates are a known cause of cancers. I eat subway all the time but your best bet is to scrap the cold cuts, which are extremely unhealthy and go for the slightly less processed meats like the chicken or beef. It adds a small amount of extra calories (a walk up the stairs to work will burn them) but saves you from getting cancers. Just my two cents as I see everyone talking about getting turkey breast.
Good luck in your diets folks!
1 glass of protein shake for breakfast.
1 hour later an hour and 1/2 workout followed by recovery formula and 1/4 of a 12 inch turkey breast with all veggies on 9 wheat bread with inside part of bread removed with no dressing or chips.
Every two hours another 1/4 of sub until finished.
2 hours before bed 1 whey protein shake.
1 hour before bed an hour workout.
(Water all day all around)
Okay went in for a consultation for the lapband procedure and decided I would give myself 2 months to try and stick with healthier eating and exercise. If I see no results I will do the lapband but if I do see results I will keep it up without the procedure. I think this diet in conjunction with the nutrisystem will work well. Here is to hoping!! Bought a 5 inch double turkey on wheat for lunch with apples. Will keep everyone posted!
Look while eating subway its generally going to be better than other fast food, it still is fast food. Everyone your eating habits sound like youre not eating nearly enough calories or varieties of food. Also pay close attention to the sodium
ive been on the subway diet and so far so good i feel more energetic and lighter on my feet and less tired.
i have no breakfast not a breakfast person but for lunch i have a 6′ sub then for dinner another 6′ with a soup so far it stating to work for me fast food will never settle my stomach i would continue to be hungry after eating and with this i feel no hunger nor starvation
I have lost 28 lbs on the subway diet, i eat cereal with low fat milk for breakfast with orange or grape juice or five alive. (no “juice” with corn syrup, no coffee, no soft drinks) Then for lunch i have a 6 inch sub with flatbread, no chips and unsweet tea. usually i get low fat sub not always. i use a variety of dressings mustard, low fat mayo or sweet onion sauce. Then for dinner i eat a usual meal….whatever my wife fixes. If she is not home I may buy a 12 inch sub and have the other half for dinner. It has taken me 3 months but I have went from 215 to 187. I am goon keep going to my “ideal weight” of 165. if i wake up thirsty in the middle of the night i will drink juice. Ocasionally I will have a shot of Crown Royal before going to sleep
omg dude i lost 50pounds
I have only been on the subway diet for a week now, but I’ve dropped about 10 lbs (probably some water weight in that loss) and feel five times as energetic as before I started. I have lost weight eating subway-style (but not subway) sandwiches before so I decided to try it again but get the actual subway sandwiches this time. I’ll give my actual diet below.
Breakfast
Honey Bunches of Oats cereal w/ cup of 2% milk
Lunch
6″ Turkey Sub w/ pepper jack cheese, veggies, and southwest chipotle dressing
Bag of Doritos
Diet Coke
Dinner
Same as lunch
Here are the pros and cons (at least in my eyes) of the subway diet:
PROS:
-Very healthy menu with tasty options across the board
-Sandwiches are made-to-order, with complete customization of sandwich.
-Fresh ingredients contain far fewer preservatives and other unnatural chemicals than other fast food.
-Many tasty options make this diet much easier to stick to than fad diets.
CONS:
-PRICE! Although healthy, these sandwiches cost an arm and a leg. So this complicates matters for those without much discretionary income.
-Although there are plenty of healthy options it can be easy to make a sandwich that can be nutritionally worse than a Whopper or Big Mac.
I still think this is a very underrated diet, and should be used or at least recommended by more nutritional experts.
im excited to try this….. i think this jus might work
I am going to try mixing diets and see how that works…Slim fast for breakfast and 6 inch turkey for lunch with baked chips and Slim fast for dinner with a fruit for dessert… let see how this works. I’m excited