Leena Watts
The Subway diet is a popular weight loss program that gained traction in the early 2000s when Jared Fogle, a college student, lost over 200 pounds by consuming Subway sandwiches and exercising regularly. The diet involves eating Subway sandwiches for most meals while keeping track of calorie intake and exercising. Subway offers a range of vegetables, lean meats, and whole grain bread options, which can contribute to a balanced and nutritious meal. However, not all menu items are equally healthy, as some contain higher levels of sodium, added sugars, and unhealthy toppings. When following the Subway diet, it is important to be mindful of portion sizes and choose lower-calorie options such as mustard or vinegar instead of mayonnaise or ranch dressing. While the Subway diet has been criticized for its simplicity and lack of variety, it remains a popular option for people looking to lose weight.
| Characteristics | Values |
|---|---|
| Calories | No 6-inch sub is more than 600 calories; Fresh Fit sandwiches are all under 400 calories; Carved turkey 6-inch has 330 calories |
| Portion Control | Split a sandwich with a friend to reduce excess calorie intake |
| Sodium | Minimise sodium content in other meals to balance daily intake |
| Sugar | Avoid sugary drinks; opt for water, unsweetened tea, sugar-free flavour packets, or diet soda |
| Gluten-Free | Gluten-free bread is available, but other ingredients may contain gluten |
| Lean Protein | Choose lean meats like ham, turkey, or chicken instead of calorie-dense options like pepperoni and meatballs |
| Condiments | Mayonnaise and ranch dressing add significant calories; opt for mustard or vinegar instead |
| Customisation | Customise your sandwich according to your dietary needs and preferences |
| Vegetables | Add extra vegetables to reduce saturated fat and cholesterol intake |
| Exercise | Exercise for at least 30 minutes each day, e.g. walking |
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What You'll Learn
Lean meats and whole grains
Subway also offers whole-grain bread options, such as their Hearty Multigrain Bread, which can contribute to a balanced and nutritious meal. Whole-grain bread is generally a healthier choice than white bread as it is higher in fiber and other essential nutrients. In addition to their bread, Subway allows for customisation with extra veggies, which can help to reduce saturated fat and cholesterol intake while increasing your intake of fiber, vitamins, and minerals.
When creating your sandwich, it is important to be mindful of your choices. For example, while bacon can be included in a healthy Subway sandwich, it is relatively high in saturated fat. Similarly, some sauces and toppings can add empty calories to your meal. Instead, opt for healthier condiments like olive oil, vinegar, or mustard, which add flavour without excess calories or added sugars.
By choosing lean meats, whole grains, and plenty of vegetables, you can create a nutritious and satisfying meal at Subway that aligns with your dietary needs and health goals. However, it is important to note that portion sizes and overall calorie intake should also be considered when dieting, and some of Subway's sandwiches may be larger or higher in calories than needed for your specific goals.
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Portion control
When it comes to portion control at Subway, the general guideline is to opt for a 6-inch sandwich. No 6-inch sub is much more than 600 calories, and some are even less than 400 calories, making them a reasonable portion for those watching their weight. For example, the carved turkey 6-inch sandwich has 330 calories, while the Veggie Delite 6-inch is a healthy option from the Fresh Fit menu.
To further control portions, some people choose to remove some of the bread from their 6-inch sandwich to reduce calories and make room for more vegetables. Loading up on vegetables is a recommended strategy at Subway, as it increases volume and fiber intake without adding excessive calories.
In addition to choosing the right bread and filling options, portion control also extends to sides and beverages. Instead of a bag of chips, consider just a few trays of chicken or veggies in a Subway cup as a side. For drinks, water is always the healthiest choice, and it can be made more interesting with sugar-free flavor packets.
While the Subway diet emphasizes portion control and lower-calorie options, it is important to remember that individual calorie needs vary. Combining the diet with regular exercise, such as walking, can help create a caloric deficit and support weight loss goals.
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Calorie restriction
The premise of calorie restriction is based on research in animals, which has shown that a reduced-calorie diet may slow ageing and lead to a longer lifespan. For example, in a study dating back to 1935, rats on a calorie-restricted diet lived nearly 30% longer than those on normal diets. More recently, a 2017 report on rhesus monkeys found that calorie restriction, when paired with adequate nutrition, delayed the effects of ageing. This included a reduction in age-related conditions such as cancer, heart disease, and diabetes.
However, it is important to note that not all studies have shown these benefits, and in some cases, calorie restriction has been found to shorten lifespan. Additionally, extreme calorie restriction can lead to malnutrition and negative physical and psychological effects, as seen in the Minnesota Starvation Experiment. As such, there is currently insufficient evidence to recommend calorie restriction as a safe and effective eating regimen for humans.
Some people have voluntarily adopted calorie restriction practices, believing that it will extend their lifespan or preserve their health. For example, Dean Pomerleau, who practices a rigid form of calorie restriction, consumes 1,200 calories per day, consisting mainly of vegetables, fruits, nuts, and healthy fats. He pairs this diet with a rigorous exercise routine and believes it adds longevity and quality to his life.
While the potential health and ageing benefits of calorie restriction are intriguing, it is important to approach this dietary approach with caution. Calorie restriction is not a temporary weight-loss plan, and it may not be safe or feasible for everyone. More research is needed to understand its long-term effects on humans, especially those who are not overweight or obese.
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Condiments and sauces
Subway offers a variety of condiments and sauces to add flavor to your sandwich. However, some of these options are high in calories, fat, and sugar, which may not align with your dietary goals.
Mayo, for instance, is the sauce with the highest calorie count at 100 calories per serving. It also contains the most total fat (11 grams) and saturated fat (2 grams) among the sauces. Other high-calorie, high-fat options include Caesar dressing, Chipotle Southwest sauce, and Ranch dressing, each contributing between 60 and 80 calories and 8 to 11 grams of fat per serving. These sauces also contain saturated fat, which the American Heart Association links to an increased risk of heart disease.
If you're looking for a heart-healthier option, consider plain mustard, oil, or vinegar. While Yellow Mustard has the highest sodium content among the sauces, it has the least amount of calories, fat, and sugar. Additionally, Red Wine Vinegar and Olive Oil are the only toppings without sodium, providing antioxidants and heart-healthy unsaturated fats. However, if you choose mustard, be mindful of its sodium content, especially if you have a heart condition or are watching your sodium intake. Ask for a small amount to control your sodium consumption.
Some popular sauces, like Sweet Onion sauce and Honey Mustard sauce, are high in sugar. An 8-gram serving of sugar is equivalent to about 2 teaspoons, and Subway's Honey Mustard sauce contains 4 grams of sugar or about 1 teaspoon. High sugar intake is associated with increased risks of obesity, type 2 diabetes, and heart disease. Therefore, it's essential to monitor your sugar intake, especially if you're watching your weight or have specific health considerations.
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Vegetables and fibre
Vegetables are an essential part of a healthy diet, and Subway offers a range of veggies to satisfy different dietary needs. The nutrition information provided by Subway can help you make informed choices that align with your specific goals.
When ordering a Subway sandwich, you can customise your meal by adding extra veggies. This helps to reduce saturated fat and cholesterol intake while increasing your fibre, vitamin, and mineral consumption. Subway's Fresh Fit menu, for example, offers protein and fibre-packed meals with two of your recommended daily servings of veggies.
If you're watching your weight, it's important to consider portion sizes. You can practice portion control by splitting a sandwich with a friend or choosing a 6-inch sandwich, as no 6-inch sub is more than 600 calories. Subway's Fresh Fit sandwiches are all less than 400 calories.
Some healthy vegetable options at Subway include the Veggie Delite 6-inch sandwich and the Veggie Patty salad, which is made with high-protein and fibre-packed veggie patties. You can also opt for a side of veggies in a Subway cup.
To further increase your fibre intake, choose a sandwich on multigrain or whole-grain bread, which provides more fibre than refined grains. Additionally, consider adding avocado to your order, as it is a healthy fat that provides fibre.
In summary, Subway offers a variety of vegetables and fibre options that can be tailored to your specific dietary needs and health goals. By adding extra veggies to your sandwich, opting for fibre-rich bread, and choosing healthy sides, you can increase your fibre intake and make more nutritious choices while enjoying your favourite Subway sandwiches.
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Frequently asked questions
The Subway Diet is a popular weight loss plan that involves consuming Subway sandwiches for most meals while keeping track of your calorie intake. The diet gained popularity in 2000 when Jared Fogle, a college student, lost more than 245 pounds by consuming Subway sandwiches and exercising regularly.
Subway offers a variety of nutritious options, including fresh vegetables, lean meats, and whole grain bread. To make your meal healthier, opt for lean meats like ham, turkey, or chicken instead of calorie-dense options like pepperoni or meatballs. You can also ask for extra vegetables and skip the condiments or choose lower-calorie options like mustard or vinegar.
The Veggie Delite 6-inch sandwich is one of the healthiest options at Subway. The Fresh Fit sandwiches are also around 300 calories and provide two of your daily recommended servings of vegetables. The Roast Beef Sub is another healthy choice, providing a good amount of protein.
In addition to consuming Subway sandwiches, the diet encourages regular exercise, which is essential for burning calories and maintaining overall health. It's also important to be mindful of your portion sizes and to drink water instead of sugary drinks.
