Jeffrey Salazar
The Subway Diet, created by former Subway spokesperson Jared Fogle, involves eating two sandwiches per day from the Subway menu. Fogle's diet plan, which helped him lose over 200 pounds, includes a 6-inch turkey sub for lunch and a foot-long veggie sub for dinner, paired with a bag of baked chips and a diet soda. Fogle's diet is based on Subway's “Seven Under 6 Grams of Fat” menu, which offers a selection of low-fat sandwiches. The Subway Diet gained popularity in the early 2000s, contributing significantly to the growth of the Subway chain.
| Characteristics | Values |
|---|---|
| Creator | Jared Fogle |
| Calories | Approximately 1,000 per day |
| Meal Plan | One small turkey sub and one large veggie sub with sides of baked potato chips and diet soda |
| Bread | Nine-grain wheat bread |
| Toppings | Extra veggies, no cheese, no creamy dressings, no mayonnaise, no oil, no salt |
| Condiments | Mustard, vinegar |
| Drinks | Water, diet soda |
| Other | Fruit, multivitamins |
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What You'll Learn
Jared Fogle's weight-loss story
The Subway Diet became popular in the early 2000s, with Jared Fogle as its face. Fogle, a student at Indiana University, lost 245 pounds (111 kg) between 1998 and 1999 by eating at Subway. He went from a 60-inch waist to a size 34, losing a total of 225 pounds.
Fogle's diet consisted of two Subway sandwiches a day: a 6-inch turkey sub for lunch and a 12-inch veggie sub for dinner. He paired these meals with a bag of baked chips and a diet soda. Fogle also incorporated walking into his daily routine, taking the stairs instead of elevators and parking farther away to increase his daily step count.
Fogle's weight loss story began when he decided to take control of his health. As a student, he weighed 425 pounds and knew he needed to make a change. He started reading the nutritional information about the food he was eating, including the options at Subway, which was conveniently located just 10 steps from his front door.
Fogle's success story led to him being hired by Subway in 2000 as a spokesperson. He appeared in over 300 commercials during his 15 years with the company, contributing to its growth and popularity. However, in 2015, an FBI investigation led to his conviction for child sex tourism and possession of child pornography, severing his ties with the company.
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Low-calorie options
The Subway Diet, created by Jared Fogle, involves eating two sandwiches a day and amounts to approximately 1,000 calories per day. Fogle's diet consisted of a 6-inch turkey sub for lunch and a foot-long veggie sub for dinner, paired with a bag of baked chips and a diet soda. Fogle's diet plan, which helped him lose over 200 pounds, inspired many to try the Subway Diet in the early 2000s.
Subway's menu offers a variety of low-calorie options for health-conscious consumers. The "Seven Under 6 Grams of Fat" menu features low-fat sandwiches, including the Veggie Delite, which Fogle often ordered. The Fresh Fit sandwiches are all under 400 calories, and no 6-inch sub is more than 600 calories. Subway also offers gluten-free, low-carb, low-fat, vegetarian, and vegan options.
When creating a low-calorie Subway sandwich, it is recommended to choose whole-grain or wheat bread and load up on veggies. You can also opt for chicken or turkey, but avoid high-calorie toppings and creamy dressings. Instead, use condiments like mustard, vinegar, or oil and vinegar.
For sides, baked potato chips and pretzels are lower-calorie options, and water is the healthiest beverage choice. Subway's Fresh Fit meals for adults include a low-fat 6-inch sub, a bag of baked chips, apple or raisins, and a choice of drink, such as 1% low-fat milk or water.
By making careful choices and customizations, it is possible to create low-calorie meal options at Subway that align with specific dietary needs and health goals.
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Customizable subs, wraps, and salads
The Subway Diet has been popular since Jared Fogle lost 245 pounds by reportedly eating only Subway sandwiches. The diet consists mainly of customizable subs, wraps, and salads, offering a variety of options for those wanting a convenient and flexible weight-loss plan.
When it comes to subs, the diet encourages dieters to opt for the 6-inch sandwich instead of the foot-long option. This automatically helps control portion sizes, a key factor in weight loss. Bread choice is also important, with dieters advised to choose a healthier option like the 9-grain wheat bread or the multigrain flatbread, which are higher in fiber and nutrients than the more refined options.
The beauty of this diet is the ability to customize your meal. For the filling, dieters can load up on veggies, choosing from a variety like lettuce, spinach, tomatoes, onions, peppers, and olives. They provide essential vitamins, minerals, and fiber, and being low in calories, they add volume and flavor to the meal. Lean protein sources are also recommended, with options like turkey breast, chicken, or tuna, which are lower in saturated fat compared to other meats. These proteins help keep you full and satisfied, reducing the urge to snack between meals.
Wraps and salads are also an option for those who want to avoid bread. The diet allows for creativity, with the ability to design your own meal. For instance, a wrap can be made with a whole wheat tortilla, filled with veggies, and a lean protein source, offering a convenient and portable meal. Salads provide a similar opportunity to include a variety of vegetables, and by adding grilled chicken or beans, you have a well-balanced and nutritious meal.
The key to success with this diet is making smart choices and being mindful of the calories and nutrients in your selections. While the diet is flexible and convenient, it is important to remember that the success of any weight-loss plan depends on creating a calorie deficit, and this can be achieved by making sensible choices when customizing your meals. This might include opting for low-fat dressings, avoiding extra cheese, and being mindful of the calorie content of certain fillings, like bacon or mayonnaise.
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Healthy beverage choices
The Subway diet, which was extremely successful when it came out in the early 2000s, involves eating two Subway sandwiches a day. The diet was made famous by Jared Fogle, who lost over 200 pounds by eating one 6-inch turkey sub for lunch and a foot-long veggie sub for dinner. He paired his meals with a bag of baked chips and a diet soda.
When it comes to healthy beverage choices, water is always the best option, both when dining in and out. If you're eating at Subway, ask for a cup of water with ice if bottled water is not available. Alternatively, bring your own refillable water bottle. While Subway offers a range of gluten-free, low-carb, low-fat, vegetarian, and vegan options, it does not have low-sodium menu items. Its sandwiches tend to be high in sodium, so it's important to be mindful of this and choose low-sodium options for your other meals to balance your daily intake.
If you're looking for a drink with more flavour, there are a few options that can be healthier choices than soda. For example, you could try infused water by adding slices of lemon, lime, or cucumber to your cup of water. This adds a boost of flavour and vitamins without the added sugar of juice or soda.
Unsweetened iced tea is another option, as it contains antioxidants and can be a good source of hydration. Just be mindful of the caffeine content, especially if you're sensitive to caffeine or drinking it later in the day.
Finally, if you're looking for something creamy and indulgent, you could try making your own healthy milkshakes or smoothies at home. Blend together milk, Greek yoghurt, and your choice of fruit. You can also add in some healthy fats like avocado, peanut butter, or chia seeds for a more filling and nutritious drink. Just be mindful of the sugar and calorie content, especially if you're watching your weight.
Overall, when it comes to healthy beverage choices, water is the best option, but there are also some healthier alternatives to soda and sugary drinks that can be enjoyed in moderation.
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Gluten-free and vegetarian options
The Subway Diet gained popularity in the early 2000s when former Subway spokesperson Jared Fogle lost over 200 pounds by eating the sandwiches. The diet typically involves eating two Subway sandwiches a day, with a bag of baked chips and a diet soda.
Subway offers several gluten-free options, including salads, protein bowls, and gluten-free bread at select locations. All of Subway's salads can be made gluten-free by choosing the right ingredients. The protein bowls are a newer addition to the menu, allowing customers to enjoy their favourite sub ingredients in a bowl without the bread. While the gluten-free bread is only available in 6-inch sizes, it is manufactured in a gluten-free facility. However, as other ingredients contain gluten and are prepared on shared equipment, there is a risk of cross-contamination.
For vegetarians, Subway offers a range of options, including the Veggie Delite sandwich, which features a mix of lettuce, baby spinach, tomatoes, cucumbers, green peppers, and red onions on multigrain bread. Vegetarians can also enhance their sandwiches with a variety of sauces, cheeses, and bread options. In addition, Subway offers vegetarian soups and cheese pizzas at select locations.
Subway's commitment to freshness and customization makes it a popular choice for those seeking gluten-free and vegetarian options.
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Frequently asked questions
The Subway Diet is a weight-loss plan that involves eating two Subway sandwiches a day. The diet was popularised by Jared Fogle, who lost over 200 pounds eating Subway sandwiches.
The Subway Diet typically consists of one small turkey sub for lunch and a footlong veggie sub for dinner. Both meals are paired with a bag of baked chips and a diet soda.
Yes, some people choose to customise the Subway Diet according to their dietary needs and preferences. For example, some people may opt for gluten-free, low-carb, low-fat, vegetarian, or vegan options. Others may choose to load up on veggies and choose a low-calorie sauce.
The Subway Diet may be a healthier alternative to other fast-food options, as Subway offers a variety of grains and vegetables and allows for portion control. However, it is important to note that the nutrition of each sandwich varies based on topping choices, and many of the options are high in sodium. Therefore, it is essential to consider your specific dietary needs and overall health goals when deciding whether to follow the Subway Diet.
