Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Subway Diet is also called the Jared Diet, after the creator of the diet: Jared Fogle. There are several versions of the Subway Diet, but there is no official version.
On the homepage you can compare this diet with other diets.
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The Subway Diet is based on the story of Jared Fogle, who lost a lot of weight on a diet consisting mainly of Subway sandwiches. Jared was inspired by a Subway menu with sandwiches containing 6 grams of fat or less and followed a diet of 2 Subway sandwiches a day and lots of walking.
The idea of the Subway diet is that you lose weight by eating little fat and fewer calories per day than you need. Depending on the version, the number of calories per day can be less than 1200. The diet can therefore be seen as a crash diet. Read more about how many calories per day is normally needed here.
To minimise the amount of fat, Subway sandwiches contain a minimum amount of fat are used. They should be eaten without cheese or fatty sauce (such as mayonnaise).
There are different versions of the diet, probably because there is no official version of the diet. Two versions of the diet are described below. Both describe what is eaten for breakfast, lunch and dinner.
In this version of the diet you skip breakfast. Instead, a cup of black coffee is on the menu.
At lunch, half a turkey Subway sandwich is eaten. In some variants this is accompanied by a Diet Coke. Lunch also includes a bag of baked crisps.
At dinner, you consume a whole vegetarian Subway sandwich.
In this second version of the diet, cereal with skimmed milk is chosen for breakfast. Coffee is also consumed.
For lunch, a turkey Subway sandwich with Pepsi Diet is chosen and for dinner a vegetarian Subway sandwich with water.
Besides breakfast, lunch and dinner, this version also allows for (healthy) snacks. You can choose an apple or an orange.
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It is advised to walk a lot every day with the Subway diet.
Consult your doctor or dietician before starting this (or any) diet. The diet could be dangerous for you.
Jared Fogle wrote the book 'Jared, the Subway Guy Winning through losing: 13 Lessons for Turning Your Life Around' about the diet.
Both documentaries and podcasts have been made about Jared Fogle and the subway diet. For example the documentary Jared from Subway: Catching a monster (Amazon ad link). This documentary is also available via Apple (ad link).
A podcast about Jared Fogle is Jared Fogle (The Subway Guy) (Apple ad link) by AHC podcast. You can listen to it here:
The Subway Diet can be compared to the Beer and Sausage diet. In this diet, only sausages are eaten and beer (and water) is drunk. However, the number of calories per day is limited, namely to about 1700 calories.
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Walk a lot every day
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.