If you are trying to lose weight, it can be tempting to turn to fast food as a quick and easy option. However, most fast food is not healthy and can lead to weight gain. But that doesn’t mean you can’t eat at fast-food restaurants if you want to lose weight. In fact, there are some fast-food chains that are actually quite healthy. Subway is one of them. If you have ever worked in the food industry or have friends who work in it, then you know that menu items tend to have codenames for marketing reasons. For example, when McDonald’s wanted to release a new salad with fewer calories, they called it the “secret menu” so that people would be more willing to order it without feeling like they were giving something up. Colloquially referred to as Fast Casual dining establishments, concepts like Chipotle Mexican Grill or Panera Bread are on the rise in popularity by providing customers with wholesome options that taste good while also being nutritious and beneficial for their health — all without breaking the bank.
Is Subway Healthy For Weight Loss?
Subway is not necessarily the best choice for weight loss, as it depends on the individual’s goals and dietary needs. However, many of Subway’s sandwiches and salads can be healthy options for those looking to lose weight. The key is to make smart choices when ordering, such as choosing leaner protein options, avoiding high-calorie dressings and sauces, and opting for lighter bread.
Why You Might Want To Eat At Subway To Lose Weight
Subway’s Menu Is Large and Varied
Subway is a national chain with locations in all 50 states, so there is a good chance that you live near one. This makes it easy to pick up a healthy meal on the go if you are in a hurry.
Subway Offers Healthier Options for Those Who Want to Lose Weight
Subway has many low-calorie options for those looking to lose weight. These include six-inch turkey and roast beef subs with lettuce, tomato, onions, green peppers, and cucumbers; or six-inch vegetarian sandwiches made with cucumbers, onions, and tomatoes. If you are looking for something sweeter, there are also 25 different types of cookies available!
Subway Offers Sandwiches That Are Boasting Low Carbohydrates
The bread at Subway can be high in carbohydrates especially if you choose the honey oat bread or the Italian bread. However, some sandwiches come without bread entirely such as salads or cold-cut sandwiches which can help keep your carb intake low. For example, the Cold Cut Combo sandwich comes without bread; this option provides only one gram of carbohydrates per serving! An even lower carbohydrate option would be to order an Italian sub on flatbread; this choice has just two grams of carbohydrates per serving! With over 40 different types of sandwiches to choose from, it is easy to find one that fits your dietary needs and helps keep your carbohydrate intake under control while still providing a filling meal.
Subway Offers a Variety of Drinks, Salads, and Cookies
Subway also offers a variety of drinks, salads, and cookies to choose from. These can all be healthy options for those looking to lose weight. For example, the salads at Subway are all low in fat and calories, with the exception of the Southwest Chipotle Ranch Salad; this salad contains approximately 900 calories, but it is still healthier than many fast food options. The cookies at Subway are all low in fat, but they do contain sugar — so they should be eaten in moderation if you are trying to lose weight.
Subway Offers a Variety of Bread Options
Subway has an assortment of bread choices available including nine different types of bread that come without any added sugars/sweeteners! This can make it easy to find a sandwich option that fits your dietary needs — whether you are trying to follow a specific diet or need something gluten-free! For example: if you want something gluten-free, there is flatbread, spinach wraps, or lettuce wraps available for your sandwich; these choices are also lower in carbohydrates than traditional bread! If you want something that is more nutritious yet lower in carbohydrates (and calories), there are whole wheat and seven-grain bread available as well!
Benefits Of Eating At Subway
Subway Offers Healthy Options
Subway offers a variety of healthy options that can help you lose weight if you are following a specific diet or trying to eat healthier. For example: if you are on a low-carbohydrate diet, there are plenty of sandwiches that come without bread such as salads and cold-cut sandwiches. If you want something more filling, there are also flatbread and Italian sub-options available to choose from!
Subway Provides Low-Fat Options
Subway offers many low-fat options — making it easy to find something that fits your dietary needs! For example, the Roasted Chicken Breast sandwich is only 250 calories and contains no fat; this sandwich is great for those who want a lower calorie option without sacrificing taste! Some of the other low-fat options include Turkey Breast, Oven Roasted Chicken Breast, Black Forest Ham, Turkey Ham, and Hard Salami (which contains no fat).
Subway Has Many Healthy Options for Kids
If you have kids that need to eat healthier foods such as ones with low sugar content or lower in carbohydrates then Subway is the perfect place to go! For example, the Kids Black Forest Ham sub has only 330 calories and five grams of sugar; this sandwich can be great for kids who need to lower their sugar intake but still enjoy their favorite sandwich flavors! The other kids’ subs at Subway also contain very little fat and sugar content; these subs make it easy for parents to feed their children healthy options while they are on the go!
How To Order At Subway To Lose Weight
Order Flatbread or a Wrap
If you are trying to eat healthily, you can order flatbread or a wrap instead of bread; this will allow you to cut out calories and carbohydrates from your meal. For example: if you choose the Subway Club Flatbread, it contains only 230 calories and only three grams of fat! Flatbreads and wraps are also great for those who need something gluten-free; for example: if you want a turkey sandwich, there is a turkey breast flatbread that can be customized with whatever toppings that you prefer!
Choose Low-Fat Meat Options
If you are trying to eat healthily and cut down on fat intake, then choosing low-fat meat options at Subway is the best way to do so! For example, the Roasted Chicken Breast contains only three grams of fat; this is one of the lowest amounts of any meat option at Subway! Turkey Breast also has very little fat content; this meat option can be a good choice if you are trying to watch your weight as it has only six grams of fat in one sandwich!
Ask for Lettuce Wraps or No Bread
If you want something healthier but don’t want to sacrifice taste, then ask for lettuce wraps instead of bread this will allow you to cut out some calories from your meal without sacrificing taste! For example: If I wanted a Veggie Delite sub with lettuce wraps instead of bread (which would lower my carbohydrate intake), I would choose the Veggie Delite sub with lettuce wraps, green peppers, cucumbers, banana peppers, and onions.
Choose Fresh Veggies for Your Sandwich
If you are trying to eat healthily and cut down on fat intake, then choosing fresh veggies for your sandwich is the best way to do so! For example: if I wanted a Roast Beef sub with lettuce wraps instead of bread (which would lower my carbohydrate intake), I would choose the Roast Beef sub with lettuce wraps, tomatoes, and onions.
Swap Out Condiments for Healthier Options
If you are trying to eat healthily and cut down on fat intake, then swapping out condiments for healthier options is the best way to do so! For example: If I wanted a Steak Sub with lettuce wraps instead of bread (which would lower my carbohydrate intake), I would choose the Steak Sub with lettuce wraps, green peppers, and mushrooms; however, I would ask for no mayo or oil-based dressing this swap would allow me to cut out calories from my meal without sacrificing taste!
Drawbacks Of Eating At Subway
Hungry? Order a Foot-Long Sub
Subway is famous for its “foot-longs,” and while these subs are very tasty, they also contain more calories and fat than the smaller subs that are usually offered at Subway. For example, a 6″ Roast Beef sub contains only about 200 calories; however, a 12″ Roast Beef sub contains about 420 calories which is almost double the number of calories.
Eat a Large Sandwich by Yourself
While Subway has many healthy options, it is not recommended to eat many of these options in one sitting. For example: if you wanted to eat an entire foot-long Veggie Delite sub by yourself, then you would be consuming over 1,000 calories and over 100 grams of carbohydrates.
Avoid Healthy Options During Breakfast Hours
If you are trying to eat healthily at Subway, then avoid choosing healthy options during breakfast hours! For example: if I wanted to create a breakfast sandwich with low-fat meat options at Subway, then I would choose the Steak & Cheese sub with green peppers instead of bread (which would lower my carbohydrate intake), but this option would only contain 3 grams of fat; however, because it is served during breakfast hours it contains 14 grams of carbohydrates! 4. Avoid Eating Many Toppings on One Sandwich.
If you’re looking for a cheap, convenient way to lose weight, then eating at Subway certainly fits the bill. However, you should be aware of the drawbacks of eating at a chain that is not healthy in the slightest. If you can avoid eating the high-calorie sandwiches with tons of mayo and instead focus on the low-calorie options, you can easily lose weight while eating at Subway.