Fast Food Diet Plan

Dr. Stephen Sinatra, author of The Fast Food Diet, tells readers that eating at fast food restaurants results in weight loss when selecting healthy menu options. Most of these eateries offer healthier options than the typical fried food fare. Following a fast food diet plan and exercise, Sinatra maintains that participants learn to make healthier food choices and lose weight.

Sub Sandwiches

Good Housekeeping Magazine discusses the Fast Food Diet on their website. They advise readers that dining at sandwich chains, such as Subway, would help keep them within the 1,500-calorie a day limit the diet allows. For instance, the chain has nine sandwiches on its menu containing six grahams of fat or less, including a vegetarian option. Subway also honors requests to turn any sandwich into a salad by putting the contents on a bed of lettuce and vegetables instead of bread.

Breakfast Sandwiches

Surprisingly, many breakfast sandwiches offered by fast food establishments fit into the diet plan. For instance, McDonald’s Egg McMuffin, a sandwich with an egg, Canadian-style bacon and American cheese on an English muffin, is only 300 calories. Burger King’s Croissan’wich with egg and cheese has only 350 calories. One of the best ways to keep breakfast options within the diet plan is to avoid sandwiches with high-fat options, such as bacon. Avoiding breakfast side dishes also keeps the calorie count down. These items tend to have a surprisingly high amount of calories. For example, Burger King’s small-sized hash browns have 420 calories.


In some cases, fast food salads make excellent choices for the fast food diet plan.  However, caution needs to be exercised. An example of a poor choice would be the Burger King Tendercrisp Garden Salad. While consisting of many healthy ingredients, such as lettuce, carrots, and tomatoes, the meal also includes high-fat items, such as fried chicken tenders and three chesses, creating a 670-calorie salad.  Burger King’s meatless Side Garden Salad has only 330 calories. Likewise, Panera offers a 500-calorie Chicken Cobb Salad, but their Classic Café Salad has only 170 calories.

Part of the problem with salads comes from the dressing. One and a half ounces of Panera’s Caesar dressing contains 150 calories. The same amount of their Reduced Sugar Asian Sesame Vinaigrette has 90 calories.  When ordering salads from fast food restaurants, patrons should ask for the dressing on the side and consider only using half of the portion.


Many of the calories from fast food meals come from beverage choices. For example, according to the McDonald’s web site, a large sprite soda from the restaurant has a shocking 310 calories. A large caramel iced coffee has 270 calories. While some people might think that ordering smaller sized beverages might help their calorie count, a small twelve-ounce chocolate shake still has 440 calories. All fast food restaurants have bottled water available for patrons, which not only have no calories, but also is a healthier option than soda.

The Fast Food Diet allows dieters to enjoy the speed and convenience of fast food while taking advantage of healthier options. Choosing wisely allows customers to enjoy the benefits of these restaurants, while losing weight and eating healthier.


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