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If you were a Super Size Me fan in the early 2000s, you may have mixed emotions about whether you can eat junk food and still be healthy. Fast food usually has a reputation for being high in calories, fat, sodium and added sugar, but that doesn’t mean it can’t have its place in the context of a healthy diet. We spoke to nutritionists to find out which fast foods are good for your health and which can help you lose weight.
Foods For Losing Weight Fast
Keep in mind that one meal cannot make or break your diet. In fact, it’s important to think of your health as a collection of choices over time rather than a specific meal. Weight loss is a byproduct of consuming fewer calories than you burn, so in theory, as long as you’re in a calorie deficit, you can still lose weight by eating junk food. However, this is a simplified explanation of the complex human metabolism. Read on to learn more about healthy fast food for weight loss.
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Nutritionist Nicole Rodriguez, RD NASM-CPT did a fun experiment by eating McDonald’s every day, once a day, for 30 days, and shared her results on Instagram. Her only qualification when ordering was to give herself a monetary budget each day, which she says may have helped her stick to a lower calorie budget. “Whether you’re working to lose fat, maintain weight, or just be more balanced, adding something fun to your daily routine can help you stick to a balanced diet in the long run,” says Rodriguez.
Weight loss isn’t necessarily a direct byproduct of eating junk food on a regular basis, especially if you’ve previously limited your consumption of these foods. Rodriguez explains, “Restricting food in order to lose weight as quickly as possible creates a boomerang effect. Instead, you start with eating habits that were already forbidden!”
Even more impressively, Nichole shared the objective data she collected before and after the experiment. He reports a significant improvement in his lipid profile, including total cholesterol and LDL cholesterol. Her weight has remained stable and has decreased by 1 kilogram since last month.
Such data suggest that we may exaggerate the harms of fast food and underestimate the benefits. Let’s find out what the experts say about the best and healthiest fast food for weight loss.
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Per serving: 460 calories, 21 g fat (6 g saturated fat), 1,250 mg sodium, 41 g carbs (8 g fiber, 3 g sugar), 26 g protein
Taco Bell’s Power Menu Bowl is a great healthy fast food option. With 460 calories, 8 grams of fiber and 26 grams of protein, it’ll keep you full for hours! Or you can go vegetarian. The Power Menu Bowl Veggie has 420 calories, 11 grams of fiber and 12 grams of protein, making it another solid choice,” shares Ashley Krautkramer, RD, CSOWM, CD, CDCES.
Per serving: 490 calories, 25 g fat (4 g saturated fat), 1,141 mg sodium, 47 g carbs (15 g fiber, 16 g sugar), 20 g protein
Foods To Eat To Help You Lose Weight
Sheri Berger, RDN, CDCES likes to stop by Sweetgreen for a balanced meal on the go. “You can choose anything from Sweetgreen and enjoy hearty meals packed with vegetables, lean protein, balanced whole grains and topped with delicious salsa.” For plant-based dishes, I recommend Super Green The Goddess. , hearty salad. packed with 20 grams of plant-based protein from chickpeas and lentils and under 500 calories For meat or flexitarians, I recommend the Grilled Asparagus and Gravy Bowl with Blackened Chicken, hot and very tasty wild rice. half to limit sodium.” 6254a4d1642c605c54bf1cab17d50f1e
Per serving: 540 calories, 31 g fat (6 g saturated fat), 1,010 mg sodium, 41 g carbs (5 g fiber, 26 g sugar), 28 g protein
“I love a market salad with a balance of roasted nuggets. It’s high in protein, and I love the added crunch of granola and sliced almonds. The salad has butter for a great natural sweetness and antioxidant boost. My favorite is a nutrient-dense snack with a fun texture,” she recommends. Wan Na Chun, MPH, RD.
Per serving: 270 calories, 4 g fat (1 g saturated fat), 840 mg sodium, 40 g carbs (5 g fiber, 6 g sugar), 22 g protein
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Subway makes it easy to fit a low-calorie fast food option on the go. A 6-inch serving of turkey can contain 270 calories if you’re careful with seasonings, and a 6-inch serving of whole wheat provides fiber and protein, two nutrients that help keep you full and prevent energy dips during the day. is progressing. activated
“CAVA’s Grain and Green Bowl is packed with nutrients! I recommend choosing RightRice for your bowl, which is a rice vegetable made from lentils, chickpeas, beans and rice. Then add a variety of vegetables and lean protein, as well as healthy fats from avocados and olives. It’s filling, nutritious, and delicious,” says Mandy Tyler, M.Ed., RD, CSSD, LD.
Per serving: 390 calories, 12 g fat (2 g saturated fat), 770 mg sodium, 44 g carbs (3 g fiber, 12 g sugar), 28 g protein
Karolin Saweres, MS, RDN, LD likes Chick-fil-A for a healthy fast food option for weight loss. “I love Chick-fil-A’s grilled chicken sandwich, which is only 390 calories. Pair it with a fresh fruit cup or Kale Crunch salad for a fiber boost, or order the 5-piece grilled chicken nuggets for more . If needed, protein.”
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One bowl of cheeseless chicken with sour cream: 570 calories, 13g fat, 72g carbs, 45g protein
But a Chipotle chicken burrito bowl is a great fast food for weight loss, says Sarah Pflugradt, MS, RDN, CSCS. “With chicken, brown rice, beans, salad, extra salsa, and corn, you can’t beat the protein and fiber. There will still be plenty of sodium, but it’s very hard to avoid with any fast food. Choose water over soda . . . and skip the toppings, like sour cream or queso, which can add calories to this dish,” she shares.
Per serving: 660 calories, 45 g fat (9 g saturated fat), 1,420 mg sodium, 32 g carbs (14 g fiber, 5 g sugar), 43 g protein
Chick-fil-A’s Cool Wrap is a balanced on-the-go option, and I would recommend this option to customers looking to lose weight or make good blood sugar choices while eating out. With only 32 grams of total carbs, 14 of which are from fiber, this wrap is sure to keep you full and satisfied for hours. If that wasn’t enough, you get 43 grams of protein from the lean chicken source.
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Per serving: 310 calories, 13 g fat (6 g sat fat), 770 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 17 g protein
The McDonald’s Egg Muffin is a classic that you can enjoy even if your goal is to lose weight. With 17 grams of saturated protein for just 310 total calories, you’ll find that this small but mighty breakfast sandwich packs a lot of staying power. If you’re looking for an even bigger boost, consider swapping the egg for the egg whites to bring the total calories down to 280.
Per serving: 360 calories, 14 g fat (5 g sat fat, 0.5 trans fat), 970 mg sodium, 37 g carbs (2 g fiber, 5 g sugar), 23 g protein
At 360 calories, Arby’s knows how to pack a ton of flavor into a balanced meal, and the shaved beef offers a leaner protein option. With 23 grams of protein, this sandwich is sure to tide you over until your next meal.
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Caroline is a Registered Dietitian for Women’s Health and Diabetes Educator based in Northern Virginia. Read more about Caroline
Copyright 2024 Galvanize Media. All rights reserved. Eat This Not That is part of the Dotdash Meredith Publishing family. Also, many weight loss plans make you feel hungry or satisfied. These are important reasons why you may find it difficult to stick to a diet. However, not all diets have this effect. Low-carb diets are effective for fat loss and can be easier to maintain than other diets.
The key is to eliminate sugar and starch or carbohydrates. Each time you do this, your hunger level decreases and you usually end up eating significantly fewer calories. Instead of burning carbohydrates for energy, your body now starts burning stored fat for energy.
Another advantage
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