5 Ways to Not Get Fat on Fast Food (plus some of the WORST menu items)

Frightening Fact: one wrong entrée at your fave fast food joint can be equal to an entire day’s worth of fat, calories and carbs. Yes, that is true.

The sad thing is that you often think you’re making healthy choices- like salad, fish, and just an appetizer, when really you’re ordering some of the worst offenders on the menu. A few examples?
Burger King BK Fish Fillet Sandwich: 630 calories, 30 g fat
McDonalds 5 Piece Chicken Breast Strips: 630 calories, 33 g fat
Quizno’s Tuna Melt with Cheese and Dressing (large):1760 calories, 133 g fat
Denny’s Cheesy Three Pack appetizer:1940 calories, 125g fat

But, you CAN choose the right entrees, sides, and even sweets at fast food joints and, yes, lose weight. It all started with Subway and their insanely publicized proof that, by subsisting on their sandwiches alone, you can drop pounds, even hundreds of them. Now other fast food restaurants are following suit, parading their pound-dropping devotees as poster-people for how healthy fast food can be.

Seems these chains are realizing that the nation is under a fat attack and consumers are starting to smarten up, paying more attention to what we put into our mouths and how it affects the bottom line- our waist line. I mean, look at KFC and its big “grilled chicken” campaign! Here are a few better options:
Burger King Original Whooper Jr (low carb): 140 calories, 10 g fat
McDonalds Grilled Chicken Sandwich: 420 calories, 9 g fat
Taco Bell Spicy Chicken Soft Taco: 180 calories, 7 g fat
Wendy’s Fix n’ Mix Frosty: 170 calories, 4 g fat

So if you too want to lose weight while saving money (that’s one of the main points of fast food isn’t it?), follow these simple tips:

1. Eat Less Calories than You Burn and You Will Lose Weight
If you want to lose weight, you need to eat less calories than you burn off (through exercise and your metabolism combined). On average, you should consume about 1,400 calories a day. It doesn’t matter if these calories come from home-cooked or fast foods.

2. Nutrition Facts: Ask and You Must Receive
Be a smart consumer and use the tools that are provided for you. It is required that fast food restaurants have a print out of the nutrition facts of each and every item offered. Many of them don’t post it front and center, but if you ask, you must receive. Read the facts BEFORE placing your order!

3. Request “No Sauce”
Want to instantly trim as many as 20 grams of fat and 500 calories from your entrée? Ask for “no sauce” on your sandwich. Why? Sauce generally is some sort of fat-loaded mayo mixture that is often slathered on automatically and used to glue the bun to the lettuce.

4. Request Packets of BBQ Sauce, Honey Mustard, Vinegar, Sweet n’ Sour
Just because it’s free from fatty mayo sauce doesn’t mean your sandwich has to be dry and flavorless. Ask for packets of BBQ sauce, honey mustard, or sweet n’ sour sauce- or better yet, ask for all three. They are ff flavor alternatives that, I promise you, will not leave you missing the flavor (and dress size increase) of fat.

5. Thin Crust, Light Cheese is Your Best Bet
When it comes to pizza, thin crust has the least amount of calories and carbs. But that doesn’t account for the handfuls of cheese that pile on the fat. When ordering pizza, ask for thin crust, light cheese, then eat max 2 slices and you can enjoy a healthy balanced fast food meal.

The one area where fast food tends to falter is in its nutrient value, which might not affect your weight but can affect your health. If you want to make sure you’re getting enough vitamins and minerals, while keeping the artificial additives and chemicals to a minimum, make choices that include lots of fresh veggies, opt for the apple sides instead of fries, and remember that balance, moderation, and making informed choices is key.


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