How to Eat At Subway And Lose Weight On A Subway Diet

Subway has made the claim for years that you can lose weight by making Subway meals part of a healthy diet. The Subway spokesperson Jared, lost hundreds of pound of body fat by eating two meals a day at Subway.

You can lose weight at Subway, but you'll need to carefully watch what you eat in the restaurant.

Here's how you can lose weight by eating a Subway diet.

Difficulty: Easy

Instructions

1. Subway originally marketed Jared's plan as a real diet, complete with the warning to check with your doctor before beginning a diet and exercise regime.
   
   Jared's plan was to eat two different meals at Subway a day. This became known as "The Subway Diet." Jared's original diet consisted of eating a Turkey Sub for lunch, a Vegetable Sub for dinner, baked chips, and diet soda.
   
   The was a calorie restriction diet of under 1000 calories a day.

2. If you plan to follow Jared's original diet, consult a doctor or nutritionist to determine if it is appropriate for your body (i.e. it might be appropriate if you are seriously overweight, but not appropriate if you are just a few pounds over weight. Many real nutritionists are skeptical of the "crash" nature of Jared's original diet. Jared purposely ate the lowest calorie items on the Subway menu, also known as the "6 Under 7" menu.

3. You can lose weight with Subway in a more sensible manner than Jared did. Substitute your normal, high calorie lunch, with the aforementioned "Jared" lunch of a low calorie 6 inch sub, diet soda, and baked chips. You'll eat 300 or more calories less than your regular fast food lunch every single day.

4. Grab a sheet of Subway nutrition information. It's on the back of the tray liners. Notice how some subs are low calorie and some truly aren't. If you eat the wrong subs with the wrong ingredients, eating at Subway is no healthier than eating at McDonalds.

5. Pick the lowest calorie subs on the menu. When adding ingredients to the sub, add low calorie toppings. Pile on vegetables like pickles, tomatoes, cucumbers and lettuce. You'll need to permanently avoid every one of the mayonnaise based sauces they offer to put on your sub as the last step in the sub-making process. These sauces will sabotage your sub and make it high fat and high calorie.
   
   Like Jared, only eat baked chips, and drink only water or diet soda.

6. The next step is sticking with the diet. Why Jared only ate at Subway is so he'd have a rule never to eat at home, where it would be easy for him to break his diet. You'll need to stick with the diet even if you don't eat every meal at Subway. Make a meal at home that has the same number of calories as a Subway meal.

7. The untold story behind the Subway diet is that you can't march into Subway, eat without regard to your total calorie intake, and expect to lose weight. Subway subs don't have magic weight loss properties. Sensible eating is what makes a person lose weight, whether at Subway or anywhere else.

Tips & Warnings

• Remember to consult a doctor and/or a nutritionist to see if the Subway diet is right for you.
• If you attend college, your school likely has a nutritionist in the staff that will tell you if a Subway diet is dangerous for your weight. (Remember that Jared was hundreds of pounds overweight.)
• Crash dieting can lead to a dangerous and unhealthy cycle of weight loss and weight gain. Use common sense if you are substantially overweight.
• This article is not medical information.