Subway for Weight Loss: Is Subway Good for Weight Loss?
In my 12 years as a personal trainer, I have been frequently asked about the impact of various foods on health and weight loss.
Today I am answering the question: Is Subway good for weight loss?
Whether Subway is good for weight loss depends on your choices.
By making informed choices like opting for lean proteins, loading up on veggies, and watching portion sizes, Subway can indeed support your weight loss journey.
However, calorie traps and high sodium content in some menu items can certainly hinder your progress.
Without further ado, let’s take a deeper look at how you can navigate Subway for health and weight loss.
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Subway for Weight Loss – The Cons
Subway offers a range of choices, but some aspects of their menu can hinder weight loss efforts.
Here are five reasons why Subway might not always be the best choice for weight loss:
1. Hidden Calories
Despite its health-conscious image, Subway sandwiches can sneak in high calorie counts.
While some options may seem healthy on the surface, ingredients like creamy dressings, cheese, and calorie-rich bread can quickly turn your “healthy” sub into a calorie bomb.
It’s important to pay attention to the nutritional content of your sandwich and choose ingredients wisely to avoid consuming excess calories.
2. Portion Control
Subway offers a variety of sizes for their sandwiches, ranging from six-inch to footlong subs.
While having options is convenient, it can also lead to overeating.
Larger sandwiches pack on extra calories, and it’s easy to underestimate portion sizes.
Choosing a smaller sandwich size or sharing sides like chips with a friend can help manage calorie intake and prevent overindulgence.
3. Sneaky Sugars
Even seemingly innocent ingredients like condiments and sauces can contain hidden sugars.
These added sugars can contribute to weight gain and sabotage your weight loss efforts.
Be mindful of the sauces and condiments you add to your sandwich and choose healthier alternatives whenever possible to reduce your sugar intake.
4. Mindless Customisation
Subway’s build-your-own approach is one of its main attractions, allowing customers to customize their sandwiches with a variety of toppings and condiments.
While this customisation offers flexibility, it can also lead to overindulgence if not done mindfully.
It’s easy to get carried away with adding extra toppings and condiments, which can significantly increase the calorie content of your meal.
Being mindful of portion sizes and choosing toppings wisely can help prevent overeating and support your weight loss goals.
5. Lack of Nutrient Density
While Subway offers a range of fresh ingredients, some menu options lack essential nutrients like fibre and healthy fats.
These nutrients are important for satiety and overall health.
Without an adequate intake of fibre and healthy fats, you may feel unsatisfied and end up overeating to compensate, hindering your weight loss progress.
Choosing nutrient-dense options like whole wheat or multigrain bread, lean proteins, and plenty of veggies can help ensure you’re getting the nutrients your body needs while working towards your weight loss goals.
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Tips on How to Eat Subway for Weight Loss
While Subway presents challenges for weight loss, making informed choices can turn it into a valuable ally. Here are five tips for selecting weight-loss-friendly Subway options:
1. Pick Wisely
When it comes to crafting your Subway for weight loss, making smart choices is the most important factor.
Choose lean protein options such as turkey or chicken to provide your body with the nutrients it needs without excess fat.
Load up your sandwich with a colourful array of veggies like lettuce, tomatoes, onions, and bell peppers to add flavour, texture, and essential vitamins and minerals.
Additionally, go easy on high-calorie sauces and cheeses to keep your meal balanced and nutritious.
2. Portion Control
Keeping an eye on portion sizes is key to managing your calorie intake.
Instead of opting for a footlong sandwich, consider choosing a smaller size to help control your portion sizes.
Additionally, consider sharing sides like chips with a friend or opting for smaller portions to avoid overeating and consuming excess calories.
3. Beware of Bread
The type of bread you choose can significantly impact the nutritional value of your sandwich.
Selecting whole wheat or multigrain bread provides added fibre and essential nutrients, making your sandwich a healthier option compared to white bread.
4. Customisation is Key
Subway’s customisable menu allows you to tailor your order to fit your dietary preferences and needs.
Whether you’re looking to reduce your sodium intake or add extra veggies for added nutrition, don’t hesitate to modify your order to suit your individual requirements.
5. Watch the Extras
While it’s tempting to indulge in extras like cookies and sugary drinks, they can quickly add unnecessary calories to your meal.
Be mindful of these extras and choose healthier alternatives like water or unsweetened tea to complement your meal without adding extra sugar and calories.
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Best Subway Toppings for Weight Loss
When it comes to Subway toppings, your choices can significantly impact the nutrition of your meal. Here’s a breakdown of the best and worst toppings to consider:
Healthy Toppings:
- Cucumbers
- Spinach
- Lettuce
- Tomatoes
- Onions
- Bell peppers
- Banana peppers
- Jalapenos
- Avocado
- Sweet onion dressing
- Vinegar
- Mustard
These toppings are packed with nutrients and can add flavour and texture to your sandwich without piling on extra calories or unhealthy fats.
Not-so-healthy Toppings:
- Chipotle southwest dressing
- Ranch dressing
- Oil and vinegar dressing
- Bacon
- Pepperoni
- Meatballs
- Sausage
- Cheese
- Mayonnaise
These toppings are high in calories, unhealthy fats, and sometimes added sugars, which can sabotage your efforts to eat healthily and manage your weight.
When customising your Subway sandwich, choosing healthier toppings can help you create a nutritious meal that supports your health and weight loss goals.
Remember to choose wisely and prioritise fresh, wholesome ingredients for a satisfying and guilt-free dining experience.
Is Subway Good for Weight Loss? – Summary
Subway provides a wider range of healthy meal options compared to many other fast-food restaurants.
Generally, Subway meals have low sugar content and offer a decent amount of fibre and protein, but some options are certainly high in fat and sodium.
The ability to customise your meal is part of what makes Subway so popular and you can make the most of this by selecting healthy toppings and avoiding cheese and full-fat condiments.
If you’re looking for a side dish, choose baked chips with 130 calories and 2g of fat instead of regular chips with 230 calories and 15g of fat.
For a sweet treat, choose apple slices with 35 calories and 0g of fat over a chocolate chip cookie with 200 calories and 10g of fat.
Whether Subway is helpful for weight loss ultimately depends on the choices you make.
If you choose lean proteins, load up on your veggies, and be mindful of your portion sizes, Subway can support your weight loss efforts.
As I always remind my clients, reaching and maintaining your preferred weight involves consistently balancing the calories you consume with the ones you burn (calories in versus calories out).
With that in mind, Subway can be enjoyed as part of your weight loss routine, just make sure you’re still maintaining a consistent calorie deficit.
Thanks for checking out this article on the pros and cons of Subway for weight loss.
Keep pushing.
Speak soon.
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