Subway Weight Loss: Jared The Fat Loss Joke?

Everybody knows Jared Fogel (unless they’ve been living under a rock for the last few years)—the 425-pound man who lost well over 200 pounds on a diet of nothing but Subway sandwiches. It seems almost too good to be true. After all, you probably pass at least one Subway per day. Have you ever wondered whether or not it would it could work for you, too?

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The simple answer is, yes it can. But it’s not as easy as ordering your favorite combo meal and watching the weight come off. It does work, but there are several factors in achieving Subway weight loss.

If you’re seriously considering Subway as your weight loss diet plan, then your first job is to research the nutritional value of the different ingredients that you like on your sandwich. That’s what Jared did, and thanks to his success, Subway now offers a full disclosure on all of their food options, including condiments and sides.

Another thing Subway has done is offer options that are under six grams of fat—from wraps to salads to sandwiches and mini subs, there are plenty of choices for you to choose from.

The good news is that with Subway, there is no risk of overeating - the portions are made for you, with either a 6-inch or 12-inch sub. It allows you to make the choice, based on how hungry you are and how many calories you want to consume.

Once you choose your size, you can build your own sandwich for the variety you want with the calorie limit you’ve set for yourself. Surprisingly, the wrap has the most calories, while the Mini Italian bread has the fewest. That’s why it’s important to check their nutritional information before you plan out what you’re going to eat.

This goes for toppings as well. “A little mayo” carries a whopping 110 calories, while mustard has only five! The Chipotle Southwest sauce might be your favorite, but it has a full 70 calories more than the fat-free honey mustard sauce.

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Again, it’s up to you. You might want to cut back on one ingredient if having another one is really important to you.

However, the one thing you do want to watch out for is the sodium content of these sandwiches. A foot long ham sandwich has only 570 calories—which isn’t bad for a meal—but it has a whopping 2,520 mg of sodium! With only 2,400 mg recommended per day, it’s something to take a look at when planning out each meal.

Let’s not forget the other “ingredient” in Jared’s success: Exercise. It’s vitally important to get out there and exercise, even if it’s just walking like Jared did. Too many people equate “exercise” with hours at a gym, which can be expensive and inconvenient. But walking is free - and can be done anywhere, and at anytime.

The bottom line is, the Subway diet works because of three key components:

1. You have a limited food choice and you know the nutritional content of everything you’re eating—helping you to make the right choices.

2. It’s basic portion control. Just stick to the menu, and there’s no risk of overeating.

3. Light exercise, such as walking, will help melt the calories away.

That’s it! That’s the key to Subway weight loss. Try it for a couple of weeks, and see if it works for you. Join Jared and thousands of others who have lost weight at Subway.

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