How To Get Fat Eating at Subway
You've probably heard of Jared Fogle - he's the guy that lost over 200 pounds by only eating at Subway. His amazing story captured the attention of people all around the world. Here it is in a nutshell:
It all started March of 1998 when Jared was a college student with a problem. His weight had skyrocketed to 425 pounds. Now that's a lot of weight for anyone to handle, let alone a busy college student. So Jared made the decision to change his life.
He knew the weight would come off with the help of a healthy, lowfat diet. Luckily for him there was a Subway restaurant located near his apartment. His plan was brilliant in its simplicity. Everyday he ate the same thing:
- Breakfast - coffee
- Lunch - "I ate the 6-inch turkey, tons of vegetables, including hot peppers and a bit of spicy mustard." He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soft drink
- Dinner - Footlong veggie sub - again no mayonnaise or cheese.
I'm sure you know the rest of the story. The Subway diet, along with exercise, got Jared to shed the extra weight until he was a lean 190 pounds (the guy is 6'2"), and he became a spokesperson for Subway, sharing his story and inspiring millions of people.
Subway then became synonymous with healthy eating.
Ever look at a Subway napkin? It lists 7 of their sandwiches that have 6 grams of fat or less. Then at the bottom it shows you an alternative. The Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively.
Wow, Subway is much healthier, right? Well, yes and no.
First read the small print. The 7 sandwiches with 6 grams of fat or less are calculated with only bread, veggies and meat. So if you take your sandwich with cheese, mayonnaise, and oil (and really, other than Jared, who doesn't?) then you need to recalculate the numbers.
Here, I'll do it for you, using a 6" Roasted Chicken Breast sandwich as an example.
| Food Item |
Fat |
Calories |
| 6" Sandwich (bread, veggies and meat) |
6 |
342 |
| Cheddar Cheese (2 slices) |
5 |
60 |
| 1 Tbl Mayonnaise |
12 |
110 |
| 1 Tbl Oil |
15 |
135 |
| Totals: |
38g Fat |
647 Calories |
Let's not forget the tempting side items are that so often picked up in the Subway line:
| Food Item |
Fat |
Calories |
| Wild Rice with Chicken Soup |
11 |
210 |
| 1oz Bag of SunChips |
6 |
140 |
| Chocolate Chip cookie |
10 |
210 |
| Totals: |
27g Fat |
560 Calories |
And just like that your 'healthy' Subway sandwich grew into a meal with fat and calorie totals that rival a Big Mac meal.
Now I know you probably don't get all of the extras when you visit Subway but, quite frankly, that isn't the point.
The point is that there is danger in classifying any restaurant as 'healthy'.
The truth is that you could gain weight eating anywhere, just like you could lose weight eating anywhere. It all comes down to maintaining a balanced diet with a reasonable calorie and fat intake.
Jared lost weight by drastically cutting calories and fat from his diet and by starting an exercise program. You too could do this at Subway or any other restaurant. But eating at Subway does not mean that you will walk out leaner and healthier.
It all comes down to choices.
Everyday you make choices that directly affect your weight and your health. Should you get mayonnaise on your sandwich? What harm will one cookie do? Will skipping your workout today really make a difference?
You get to decide.
At some point we all reach a breaking point. For Jared it was hitting 425 pounds. For you it may be when you have to buy the next size up. Or when you find your body riddled with aches and pains. Or when you're shocked by the number on the scale.
Sooner or later you will decide that you are worth it. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.
I'm here to help you do just that. Call or email today to get started on an exercise program that will change your body and your life...just like Jared.
Chocolate Dependency
Many of us are simply hooked on chocolate. Rather than getting your chocolate fix through a piece of double fudge brownie, try a nutritious glass of low fat chocolate soy milk instead. You still get to enjoy your favorite flavor while cutting out calories and fat.
Guiltless French Toast with Ricotta
 Egg whites and nonfat milk take the guilt out of this breakfast favorite. You will be so surprised by the great taste that the fat and sugar of traditional French Toast will not be missed. Enjoy it with sliced strawberries or any seasonal fruit. Servings: 2
Here's what you need...
- 4 egg whites
- 2/3 cup nonfat milk
- 2 slices whole wheat bread
- 1/2 cup nonfat ricotta cheese
- 1 pinch salt
- 1/4 teaspoon ground cinnamon
- Sliced Strawberries (optional)
- Thoroughly mix the egg whites, milk, salt and cinnamon. Soak bread in the egg white mixture.
- Coat a nonstick skillet with cooking spray and place over medium heat. Cook the bread until each side it set and bread is light brown. Place French toast on a plate top with ricotta and garnish with sliced strawberries and cinnamon.
Nutritional Analysis: One serving equals 182 calories, 1.5g fat, 23g carbohydrate, and 18g protein
Help out your friends, family and co-works by giving them a complimentary issue of my bimonthly fitness newsletter. Just use the "refer a friend" link below to forward this issue along!
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Nathalie Kuffer
Fun 'n Fit - Mobile Fitness Services
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724-290-7172
Testimonials
"Nathalie has taken personal care and attention to take care of not only my exercise regime, but also my diet and overall health. She is very motivating and it is clear that she really cares for my overall wellness.
Her website is extremely useful and I use it a lot to get regular online advice and communicate with her about my daily routines. Overall, I would strongly recommend nathalie as a personal trainer to anyone!" Deepak P. 27
The power of supplements
Did you know that most of the foods we eat are so processed and chemically altered that even when we think we are getting all the vitamins and minerals we need, we usually are falling short? That’s because unless you are eating 100% organic (and even that is sometimes questionable) and measuring your caloric intake per food group, you are not getting the required amount suggested by the RDA (Recommended Dietary Allowances). Therefore, it’s a good idea to take a multi-vitamin/mineral that provides 100% of the RDA.
If you would like more information on qualify a brand product that deliver top of the line health supplements, protein bars, energy drinks, go to my personal Nutrilite site for a full description and browse through! You’ll be surprised at how good this stuff is. Simply go to: http://nkuffer.qhealthzone.com
If you have any questions regarding health supplements and the Nutrilite name, please do not hesitate to contact me.
On a side note, in case I forgot to mention, I am writing for a new magazine called Western Pennsylvania Guide to Good Health. Check out my article by going to my website and clicking on ‘in the news/newsletter’ and voila, there it is! You may also download the whole issue by double clicking on this download the Summer issue (PDF)
Have a great rest of summer and remember; it’s not the destination that matters, it’s the journey!
Yours in wellness,
Nathalie
curious about my blog? there always something new at : http://natsfunnfit.blogspot.com/
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