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There are many diets and diet programs that can help you lose weight, but many of them are highly restrictive in terms of 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.

Part 1
Part 1 of 2:

Choosing the Right Foods

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  1. The menu was originally called the Seven Under Six Grams of Fat menu, because all seven sandwiches had 6 or fewer grams of fat in each 6-inch sub. It has since been renamed the Fresh Fit Choices menu, and now contains eight 6-inch sandwiches. The sandwiches on the Fresh Fit Choices menu are:
    • Black Forest Ham (4.5 grams total fat, 290 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Oven Roasted Chicken (5.0 grams total fat, 320 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Rotisserie-Style Chicken Chicken ( 6.0 grams total fat, 350 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Roast Beef (5.0 grams total fat, 320 calories when served on a 6-inch nine-grain wheat bread bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Subway Club (4.5 grams total fat, 310 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Sweet Onion Chicken Teriyaki (4.5 grams total fat, 370 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Turkey Breast (3.5 grams total fat, 280 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
    • Veggie Delite (2.5 grams total fat, 230 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)
  2. In order to keep to the 6 grams of fat maximum, you should choose one of the low-fat bread options. You'll also want to choose low-fat and low-calorie contents. There are numerous bread choices that fall under 6 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 6 grams of fat are:
    • Nine-Grain Wheat Bread (2.0 grams total fat)[1]
    • Flatbread (4.5 grams total fat)[2]
    • Hearty Italian Bread (2.5 grams total fat)[3]
    • Honey Oat (3.0 grams total fat)[4]
    • Italian (White) Bread (2.0 grams total fat)[5]
    • Multigrain Flatbread (4.5 grams total fat)[6]
    • Parmesan Oregano Bread (2.5 grams total fat)[7]
    • Roasted Garlic (2.5 grams total fat)[8]
    • Sourdough Bread (3.0 grams total fat)[9]
    • Garlic Bread (2.5 grams total fat)[10]
    • Mini Italian (White) Bread (1.5 grams total fat)[11]
    • Mini Wheat Bread (1.5 grams total fat)[12]
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  3. There are numerous vegetable options at the Subway counter. All but the serving of avocado are completely fat free.[13] The vegetables typically available at Subway include:
    • Avocado (5.0 grams total fat)[14]
    • Banana peppers — three rings (0 grams total fat)[15]
    • Cucumbers — three slices (0 grams total fat)[16]
    • Green peppers — three strips (0 grams total fat)[17]
    • Jalapeño peppers— three rings (0 grams total fat)[18]
    • Lettuce (0 grams total fat)[19]
    • Olives — three rings(0 grams total fat)[20]
    • Onions (0 grams total fat)[21]
    • Pickles — three chips (0 grams total fat)[22]
    • Spinach (0 grams total fat)[23]
    • Tomato — three wheels (0 grams total fat)[24]
  4. 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 6 grams of fat, it's best to avoid most dressings and cheese slices.[25]
    • Vinegar, spices, and mustard are all low-fat, low-calorie options that can add flavor to your sandwich.
  5. Ordering sweetened drinks, cookies, or chips can quickly derail your diet. Choose a low- or no-calorie beverage (such as unsweetened tea or water with lemon). If your sandwich is not quite enough food, have a piece of whole, fresh fruit as a snack.
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Part 2
Part 2 of 2:

Incorporating Exercise

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  1. In order for any diet to be successful, the goal is to burn more calories than you consume each day.[26] This creates what is called a "caloric deficit."[27] 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. 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. How many calories you burn while walking will depend on how far you walk, how fast you walk, and how much you weigh.[28]
    • 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.[29]
    • 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.[30]
    • 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.[31]
  3. While the diet's pioneer and Subway spokesman consumed fewer than 1,200 calories each day, many medical experts caution caution against a diet so low in calories. Aim for at least 1,200 calories per day to prevent a deficiency in iron, calcium, and protein, and to prevent slowing down in your metabolism. The diet's pioneer lost 245 pounds.[32] However, Subway cautions that these results are not typical.
    • Talk to your doctor or a registered dietitian before beginning this or any other weight loss plan.
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Warnings

  • Talk to your doctor or a registered dietitian before beginning this or any other weight loss plan.
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  1. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  2. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  3. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  4. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  5. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  6. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  7. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  8. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  9. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  10. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  11. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  12. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  13. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  14. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  15. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  16. https://www.subway.com/nutrition/NutritionList.aspx?id=breadtop&Countrycode=USA
  17. Laila Ajani. Fitness Trainer. Expert Interview. 23 May 2023.
  18. https://www.cdc.gov/healthy-weight-growth/about/tips-for-balancing-food-activity.html
  19. http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  20. http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  21. http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  22. http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
  23. http://www.washingtonpost.com/wp-srv/liveonline/03/regular/metro/levey/r_metro_levey031803.htm
  24. Laila Ajani. Fitness Trainer. Expert Interview. 23 May 2023.
  25. Laila Ajani. Fitness Trainer. Expert Interview. 23 May 2023.

About This Article

Laila Ajani
Co-authored by:
Fitness Trainer
This article was co-authored by Laila Ajani. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES). This article has been viewed 391,714 times.
5 votes - 68%
Co-authors: 34
Updated: October 23, 2024
Views: 391,714
Categories: Weight Loss Diets
Article SummaryX

If you want a cheap diet that doesn’t feel restrictive but helps you lose weight, follow the Subway diet, which involves eating sandwiches from the Subway restaurant chain. Use the Fresh Fit Choices menu items, like the Veggie Delite or the Oven Roasted Chicken, to make sure your sandwiches are low in calories and fat. You should also choose one of the low-fat bread options, like the Multigrain Flatbread or the Mini Wheat Bread. There are numerous vegetable options at Subway, so load them up to get lots of belly-filling fiber. However, avoid most of the dressings, sauces, and cheeses, which are high in fat and calories. Instead, stick to vinegar, spices, and mustard, all of which are low in fat and calories. You’ll also want to skip other high-calorie additions, like sweetened drinks, cookies, and chips. To learn how to add exercise to your Subway Diet regime, keep reading!

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Reader Success Stories

  • Pam Jones

    Pam Jones

    Jul 2, 2017

    "I knew from the past the Subway way works. I regained my weight and I have forgotten some things, but I'm back..." more
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