How to Use the Subway Diet to Lose Weight

Subway's Low Fat Subs and Low Carb Wraps

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Subway. Ben Hider / Contributor /Getty Images Entertainment

The Subway diet can work because Subway offers choices for low calorie, vegetable-packed sandwiches. But that doesn't mean that you can just order anything at Subway and it will fit into a weight loss diet. You need to stick with their low fat options in order to have a lower calorie meal.

What are the Best Choices for the Subway Diet?

Subway notes their lower-calorie, lower-fat options as Fresh Fit, with an icon of "ff" next to the item.

This can help you make good diet choices at a glance. They are nutritionally balanced and have 370 calories or less. The caveat is that you should not add cheese and sauces to these items or you will increase the calorie count significantly.

Fresh Fit 6-Inch Subs

These subs are labeled as Fresh Fit choices when prepared as 6-inch subs on their 9-grain wheat bread iwth lettuce, tomatoes, cucumbers, peppers and onions.

  • Veggie Delite: 230 calories, 2.5 grams fat.
  • Turkey Breast: 280 calories, 3.5 grams fat.
  • Oven-Roasted Chicken: 320 calories, 5 grams fat.
  • Rotisserie-Style Chicken: 350 calories, 6 grams fat.
  • Black Forest Ham: 290 calories, 4.5 grams fat.
  • Roast Beef: 320 calories, 5 grams fat.
  • Subway Club®: 310 calories, 4.5 grams fat
  • Sweet Onion Chicken Teriyaki: 360 calories, 3.5 grams fat.

Fresh Fit Salads

You can enjoy a Subway salad that includes meat and their vinaigrette or honey mustard dressing and still come in at a calorie count of 300 or less.

In some cases, significantly less. The salads that get the Fresh Fit label are:

  • Black Forest Ham Salad
  • Oven-Roasted Chicken Salad
  • Rotisserie-Style Chicken Salad
  • Carved Turkey Salad
  • Roast Beef Salad
  • Subway Club Salad
  • Veggie Delite Salad

Stay away from the Chicken Bacon Ranch salad that comes in at over 500 calories.

There are other and different choices in countries around the world, see the Subway Nutrition Guide.

Low Carb Options

For low carb diets such as Atkins or South Beach Diet, the following are acceptable choices:

  • Any of the salads except Sweet Onion Teriyaki or Meatball Marinara with oil and vinegar dressing or the fat-free Italian dressing.
  • Meats: ham, turkey, chicken breast, tuna salad, Subway seafood, and crab salad.
  • Other ingredients: vinegar, olive oil blend, lettuce, tomato, onions, cucumbers, jalapeno peppers, banana peppers, green peppers, mustard, mayonnaise.
  • SUBWAY® Wraps: The high fiber wrap tortilla is acceptable for the South Beach Diet, but select your own filling ingredients from the list above as many of the SUBWAY® advertised wrap combos are not South Beach Diet friendly.

Bad Choices at Subway

Don't think that everything you can order is diet-friendly, our Weight Loss Expert lists four sandwiches with over 1000 calories and most over 50 grams of fat: What Not to Eat at Subway

What's Missing in the Subway Diet

Eating nothing but Subway sandwiches, you would be low on calcium and Vitamin A and fiber.

If you choose to use SUBWAY® low-fat subs as part of a reduced-calorie diet, supplement them with fruits and vegetables higher in Vitamin A and fiber (such as carrots) and non-fat dairy products to get full nutrition.

A reasonable caloric level for weight loss is 1200 to 1500 calories per day for adult women, 1500-1800 for adult men. Teens and adolescents should never diet without first consulting a doctor or registered dietitian to make sure their nutrition needs will be met.

Nutritionists also recommend eating a variety of food. Try new items - take home the sub and add different veggies, salsas and chutney to it, or have a vegetable or fruit salad with nonfat dressing on the side. Getting nutrition from fresh food should always be your first choice, rather than supplements.

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