How to Lose Weight on a Subway Diet

There are many diets that can assist you in losing weight, but let’s be honest, a lot of them aren’t enjoyable and therefore will eventually become unsustainable.  In our fast-moving society, many people can’t do diets that require pre-made meals that are delivered to your house, especially when you take into account work, travel, and feeding families.  Subway is a global chain that has locations near just about everyone, no matter where they live, and a huge benefit of eating a Subway diet is that it’s not only cost effective, but it also allows you to eat food that most people will enjoy.  If you are looking to lose weight on a Subway diet, there are a few guidelines you’ll need to follow, but if you can do that, you can potentially lose weight while eating food you enjoy.

I’ve written about many diets, both fun, and completely boring. Today I’ll share with you that it’s entirely possible to lose weight eating Subway.

How to Lose Weight Eating Only Subway 

For the doubters out there, you CAN lose weight eating only Subway, but like the McDonald’s weight loss diet, there are many things you have to change when you make your order. Here are a few things you’ll have to keep in mind if you are going to give this diet the old college try.

#1:  Look at the Fresh Fit Choices Menu

This used to go by the name the “Seven Under Six Grams of Fat Menu” but it was later renamed and it has a total of eight sandwiches of the 6 inch variety. Here’s a list of the sandwiches offered.  Each sandwich varies slightly, but they all have 370 calories or less, and 6 grams of fat, or less.

subway sandwich diet

  • Black Forest Ham
  • Oven Roasted Chicken
  • Rotisserie-Style Chicken
  • Roast Beef
  • Subway Club
  • Sweet Onion Chicken Teriyaki
  • Turkey Breast
  • Veggie Delight

When you order these sandwiches, you MUST leave off the cheese and dressing.  Also, the standard bread used for this Subway sandwich diet is the 6 inch nine grain wheat bread topped with lettuce, tomatoes, green peppers, onions, and cucumbers.  While the cheese and dressing taste great, the cheese adds fat as well as a lot of calories, while the dressing is loaded with added sugars.  

#2:  Make a Wise Bread Selection 

As I alluded to above, the nine grain wheat bread is among the healthiest choices, coming in at only 2 grams of fat.  The only other bread that offers that is the Italian white bread.  There are two versions with only 1.5 grams of fat, but they are a “mini” size of the same two bread choices.

Also Read:  Sticking With a Diet Without Cheating

#3:  Load up on Vegetables 

Other than the avocado, every vegetable option at Subway is entirely free of fats.  This includes all of the below options:

  • Banana peppers 
  • Cucumbers 
  • Green peppers 
  • Jalapeño peppers
  • Lettuce 
  • Olives 
  • Onions 
  • Pickles
  • Spinach 
  • Tomato 

#4:  Avoid Cheese, Dressing, and Sauces 

As I already mentioned, cheese is a significant source of calories, and dressings and sauce, like my favorite – mayo – will wipe out the health benefits of even the healthiest Subway Sandwich.  Avoid adding these to your sub at all costs!

Instead, try low calorie options such as spices, mustard, and vinegar, which are all low in fat and calories.

#5:  Don’t Order Unnecessary Calories

It should be obvious to you that soda’s are a no-no, but I have to put it out there as I was once a soda lover myself.  In addition, avoid any drinks with sweeteners as you’ll just be adding sugar to your diet.  The same can be said for cookies and chips.

Instead, add some fruit as a side dish to your meal and opt for unsweet tea or water.  I like to add lemon to my water to add some flavor.

If you follow those rules, and incorporate exercise of any form, maybe take a weight management pill, you’ll be able to lose weight eating only Subway.  To me, this is way less restrictive than the McDonald’s diet, and something I could probably do if I wanted to.

Has anyone out there lost weight eating Subway?  Comment below, I’d love to hear from you.

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