There are many diets and diet programs that can help you lose weight, but most of them are very strict about what you can and can't eat. Some diets require you to buy processed foods that can only be purchased at certain companies, and this kind of diet can drain your pocket quickly. The advantage of the Subway Diet is that besides being cheap it also allows you to eat regular meals every day. Following the Subway diet can help you lose weight and make you feel good about yourself.
Step
Part 1 of 2: Choosing the Right Food
Step 1. Study the Fresh Fit Choices menu
This menu was originally called the Seven Under Six Grams of Fat menu because the seven sandwiches all had about six grams of fat or less served in a 15 cm loaf. The menu has since been renamed Fresh Fit Choices, and now consists of eight 15 cm sandwich choices and four mini sandwiches. The sandwiches on the Fresh Fit Choices menu are:
- Black Forest Ham (4.5 grams of total fat served on 9-grain bread measuring 15 cm with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Oven Roasted Chicken (5.0 g total fat served on a 15 cm 9-inch loaf of 9 grains with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Roast Beef (5.0 grams total fat served on a 15 cm 9-inch loaf of 9 grains with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Subway Club (4.5 grams of total fat served on a 15 cm 9-inch bread made with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Sweet Teriyaki Onion Chicken (4.5 grams of total fat served on a 15 cm 9-inch loaf of 9 grains with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Turkey Breast (3.5 grams total fat served on a 15 cm 9-inch 9-grain bread with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Turkey Breast & Black Forest Ham (4.0 grams total fat served on a 15 cm 9-inch bread made with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Veggie Delite (2.5 grams total fat served on a 15 cm 9-inch bread made with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Mini Sub Black Forest Ham (2.5 grams total fat served on a 15 cm 9-inch bread made with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Mini Grilled Meat Sub (3.0 grams of total fat served on a 15 cm loaf of 9 grains with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Mini Turkey Sub Breast (2.0 grams total fat served on a 15 cm 9-inch bread made with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
- Mini Sub Veggie Delight (1.5 grams total fat served on a 15 cm 9-inch bread made with lettuce, tomatoes, onions, green peppers and cucumbers, no added cheese or salad dressing)
Step 2. Choose the right bread
In order not to exceed the limit of six grams of maximum fat, you should choose one of the low-fat breads with low fat and low calories. Many bread options offer under six grams of fat, but there's nothing wrong with remembering that fillings and toppings add more fat and calories to the sandwich. Bread measuring 15 cm containing under six grams of fat includes:
- Bread made from 9 types of grains (2.0 grams total fat)
- Flatbread (4.5 grams total fat)
- Hearty Italian Bread (2.5 grams total fat)
- Honey Oats (3.0 grams total fat)
- Italian (White) Bread (2.0 grams total fat)
- Italian Herbs & Cheese (5.0 grams total fat)
- Monterey Cheddar (6.0 grams total fat)
- Multigrain Flatbread (4.5 grams total fat)
- Parmesan Oregano Bread (2.5 grams total fat)
- Roasted Garlic (2.5 grams total fat)
- Sourdough Bread (3.0 grams total fat)
- Garlic Bread (2.5 grams total fat)
- Mini Italian Bread (White) (1.5 grams total fat)
- Mini Wheat Bread (1.5 grams total fat)
Step 3. Choose the right vegetables
Many choices you can choose at the Subway counter. All vegetables, except avocados, are completely fat-free. Types of vegetables that are usually available at Subway include:
- avocado (5.0 grams total fat)
- banana pepper - three round slices (0 grams total fat)
- cucumber - three round slices (0 grams total fat)
- green bell pepper - three long slices (0 grams total fat)
- jalapeno peppers - three round slices (0 grams total fat)
- lettuce (0 grams total fat)
- olives - three round slices (0 grams total fat)
- onions (0 grams total fat)
- pickles - three round pieces (0 grams total fat)
- spinach (0 grams total fat)
- tomatoes - three round slices (0 grams total fat)
Step 4. Avoid salad dressings, sauces, and cheeses
Salad dressings, cheeses, and sauces like mayonnaise can add significant calories to even the healthiest of sandwiches. To maintain the desired nutritional value, i.e. total fat under six grams, you should avoid salad dressing and cheese slices.
Part 2 of 2: Combining Sports
Step 1. Balance the number of calories in and burned
Any diet will work if the calories burned are greater than the calories consumed each day. This action will lead to a condition called "calorie deficit". The total calorie intake on the Subway diet will vary depending on the type of bread, vegetables, and meat (if any) you add to the sandwich.
Step 2. Go for a walk
From the very beginning walking was part of the Subway Diet. In addition to consuming Subway's low-fat sandwich, you are required to exercise regularly. A Subway spokesperson who pioneered the Subway Diet walks 2.4 kilometers daily while maintaining a low fat and calorie intake. How many calories you burn while walking will depend on how far you walk, how fast you walk, and how much you weigh.
- A person weighing 73 kg who walks for one hour at a speed of about 3 km/hour will burn 204 calories. If he walks at a speed of 5.5 km/h, the calories burned are 314.
- A person weighing 91 kg who walks for one hour at a speed of 3 km / hour will burn 255 calories. If he increases the speed to 5.5 km/h, the calories burned are 391.
- A person who weighs 109 kg and walks for one hour at a speed of 3 km/hour will burn 305 calories. At a speed of 5.5 km/h, he will burn 469 calories.
Step 3. Understand the Subway Diet
Many medical experts warn that consuming fewer than 1,200 calories daily, as diet pioneer and spokesperson for Subway observes, can lead to iron, calcium, and protein deficiencies, and ultimately slow down the dieter's metabolism. The pioneer of this diet managed to lose 111 kg of weight. However, Subway warns that these results do not apply to everyone.
Talk to your doctor or a recognized professional nutritionist before starting this diet or any other weight loss program
Tips
- Don't forget to drink lots of water. Even if you're not exercising, you should still get enough water for your body.
- Don't weigh yourself every day. This can be frustrating or demoralizing.
- Eliminate nutrient-poor foods and unhealthy drinks from your diet.
- When choosing bread for your Subway sandwich, consider choosing Italian white bread or whole wheat bread. Italian Herb Bread & Cheese contains extra calories.
