Subway restaurant gained acclaim as a healthy alternative to fast food when regular customer Jared Fogle said he lost a significant amount of weight in a story in "USA Today." Since then, Fogle has become the chain's spokesperson, sharing his story and starring in commercials. While Subway doesn't offer an official weight loss plan, it does have enough healthy choices to enable someone to follow a Subway-only diet. Just ask Jared Fogle.
Starting the Day at Subway
Until recently, most Subway restaurants only offered lunch menus, opening at 11 a.m. or later. The chain now offers breakfast omelet sandwiches. However, anyone wishing to stick to a low-fat, low-calorie plan should make another choice in the morning, as most of the omelet sandwiches contain at least 400 calories and no less than 7 fat grams per serving. On the bright side, most Subways also offers healthy choices to start your day, including low-fat yogurt and sliced apples.
Lucky at Lunch
Perhaps the best thing about following a diet of only Subway food is the number of options available--from a wide array of 6-inch sandwiches that consist of less than 6 grams of fat, to wraps to salads to soups. Lunch might consist of a 6-inch ham sub with lettuce, tomato and onion, a side of apple slices and either a diet coke or water. Add the honey mustard dressing to the sandwich and this meal still comes in at less than 5 fat grams and about 310 calories.
Grab a Snack
Since most nutrition experts recommend eating anywhere from four to six smaller meals per day for optimal health and weight loss, disciples of the Subway diet may want to have another low-fat yogurt or package of apple slices a couple hours after lunch to complement their larger meals. Also, a serving of the roasted chicken noodle soup contains just 80 calories and 2 fat grams.
Drive-Thru Dinner
According to the Subway website, one of Fogle's favorites is the Sweet Onion Chicken Teriyaki sandwich. It is also a sensible choice for dinner, as a 6-inch sub contains just 380 calories and 4.5 fat grams. Add a serving of minestrone soup (90 calories, 1 gram of fat) and you just might be able to throw in a bag Lay's baked potato chips (130 calories, 2 fat grams) without feeling guilty.
Considering Cost
While the benefits of following a Subway diet include the fact someone else is cooking for you and the subs are typically made quickly, one obvious drawback is expense. With each 6-inch sub costing in the $3 range, a Subway diet can get pricey. Especially when you consider you could make a similar sub at home for about 50 cents. But cost aside, a Subway diet can indeed help you lose weight without feeling like you are depriving yourself.
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