How to Lose Weight on a Subway Diet

There are many diets and diet programs that can help you lose weight, but many of them are highly restrictive on what you can and cannot eat. Some require you to purchase pre-made meals that you can only get through certain companies, and these diets can quickly make costs add up. The advantage of the Subway Diet is that it is cheap and lets you eat regular food everyday. Following the Subway Diet can help you lose weight and feel good about yourself.

Steps

Part 1 Choosing the Right Foods

1. 1 Browse the Fresh Fit Choices menu. The menu was originally called the Seven Under Six Grams of Fat menu, because all seven sandwiches had six or fewer grams of fat in each six inch sub.^[1] It has since been renamed the Fresh Fit Choices menu, and now contains eight six-inch sandwiches and four mini sandwiches.^[2] The sandwiches on the Fresh Fit Choices menu are:
   • Black Forest Ham (4.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[3]
   • Oven Roasted Chicken (5.0 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[4]
   • Roast Beef (5.0 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[5]
   • Subway Club (4.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[6]
   • Sweet Onion Chicken Teriyaki (4.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[7]
   • Turkey Breast (3.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[8]
   • Turkey Breast & Black Forest Ham (4.0 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[9]
   • Veggie Delite (2.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[10]
   • Black Forest Ham Mini Sub (2.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[11]
   • Roast Beef Mini Sub (3.0 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[12]
   • Turkey Breast Mini Sub (2.0 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[13]
   • Veggie Delight Mini Sub (1.5 grams total fat when served on a six-inch 9-Grain Wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)^[14]
2. 2 Choose your bread. In order to keep to the six grams of fat maximum, you should choose one of the low-fat bread options have low fat and calorie contents. There are numerous bread choices that fall under six grams of fat, but it's worth remembering that your fillings and toppings will add some fat and calories to your sandwich. The six-inch breads that fall under six grams of fat are:
   • 9-Grain Wheat Bread (2.0 grams total fat)^[15]
   • Flatbread (4.5 grams total fat)^[16]
   • Hearty Italian Bread (2.5 grams total fat)^[17]
   • Honey Oat (3.0 grams total fat)^[18]
   • Italian (White) Bread (2.0 grams total fat)^[19]
   • Italian Herbs & Cheese (5.0 grams total fat)^[20]
   • Monterey Cheddar (6.0 grams total fat)^[21]
   • Multigrain Flatbread (4.5 grams total fat)^[22]
   • Parmesan Oregano Bread (2.5 grams total fat)^[23]
   • Roasted Garlic (2.5 grams total fat)^[24]
   • Sourdough Bread (3.0 grams total fat)^[25]
   • Garlic Bread (2.5 grams total fat)^[26]
   • Mini Italian (White) Bread (1.5 grams total fat)^[27]
   • Mini Wheat Bread (1.5 grams total fat)^[28]
3. 3 Pick your vegetables. There are numerous vegetable options at the Subway counter. All but the serving of avocado are completely fat free.^[29] The vegetables typically available at Subway include:
   • avocado (5.0 grams total fat)^[30]
   • banana peppers - three rings (0 grams total fat)^[31]
   • cucumbers - three slices (0 grams total fat)^[32]
   • green peppers - three strips (0 grams total fat)^[33]
   • jalapeno peppers - three rings (0 grams total fat)^[34]
   • lettuce (0 grams total fat)^[35]
   • olives - three rings(0 grams total fat)^[36]
   • onions (0 grams total fat)^[37]
   • pickles - three chips (0 grams total fat)^[38]
   • spinach (0 grams total fat)^[39]
   • tomato - three wheels (0 grams total fat)^[40]
4. 4 Avoid dressing, sauce, and cheese. Salad dressings, cheese, and sauces like mayonnaise can add a significant caloric content to even the healthiest sandwich. In order to achieve the desired nutritional value of being under six grams of fat, it's best to avoid any dressings and cheese slices.^[41]

Part 2 Incorporating Exercise

1. 1 Balance calories in and burned. In order for any diet to be successful, the goal is to burn more calories than you consume each day. This creates what is called a "caloric deficit."^[42] The total caloric intake on the Subway Diet will vary, depending on which bread, vegetables, and meat (if any) you add to your sandwich.  
2. 2 Take up walking. Walking was part of the original Subway Diet. In addition to eating low-fat Subway sandwiches, the diet requires regular exercise. The Subway spokesman who pioneered the Subway Diet walked 1.5 miles (2.4 kilometers) each day while keeping his fat and calorie intake low.^[43] How many calories you burn while walking will depend on how far you walk, how fast you walk, and how much you weigh.^[44]
   • A 160 pound (73 kg) individual who walks for one hour at 2 mph will burn 204 calories. At 3.5 mph, that individual would burn 314 calories.^[45]
   • A 200 pound (91 kg) individual who walks for one hour at 2 mph will burn 255 calories. At 3.5 mph, that individual would burn 391 calories.^[46]
   • A 240 pound (109 kg) individual who walks for one hour at 2 mph will burn 305 calories. At 3.5 mph, that individual would burn 469 calories.^[47]
3. 3 Understand the Subway Diet. While the diet's pioneer and Subway spokesman consumed fewer than 1,200 calories each day, which many medical experts caution could cause a deficiency in iron, calcium, and protein, ultimately slowing the dieter's metabolism.^[48] The diet's pioneer lost 245 pounds.^[49] However, Subway cautions that these results are not typical.^[50]
   • Talk to your doctor or a professional, qualified nutritionist before beginning this or any other weight loss plan.

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