How To Gain Weight Eating at Subway

Posted by juggernautPT on April 12, 2013

How To Gain Weight Eating at Subway
How To Gain Weight Eating at Subway

It's been over 10 years since Jared Fogle captured the world's attention by losing over 90 kilos eating only at Subway. Here's a recap of his famous story:

Back in March of 1998 Jared was a college student with a problem. He weighed a staggering 193 kilos. That was a lot of weight for anyone to handle, let alone a busy college student. So one day Jared made the decision to change his life. 

He knew that his diet would need to change drastically, but also wanted to keep things simple so he could stick with it. A Subway restaurant near his apartment caught his eye. Sandwiches were healthier than burgers, right?

His simple plan was to eat the same thing everyday:

  • Breakfast - coffee
  • Lunch - "I ate the 15.24 cm turkey, tons of vegetables, including hot peppers and a bit of spicy mustard." He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soda
  • Dinner - Footlong veggie sub - again no mayonnaise or cheese.

You probably know the rest of the story. His Subway diet, along with exercise, got Jared to drop over 90 kilos. He then became a spokesperson for Subway, sharing his story and inspiring millions of people. 

And suddenly Subway became synonymous with healthy eating. 

Have you looked at a Subway napkin? It lists 7 of their lighter sandwiches. Then at the bottom it compares these sandwiches to the Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively. 

The Subway meal is much healthier, right? Well, yes and no. 

Go back to your napkin and read the small print. The 7 sandwiches listed are calculated with only bread, veggies and meat. So if you add cheese, mayonnaise, or oil (as most people do) then you need to recalculate the numbers. 

I've done the math for you, with a 6" Roasted Chicken Breast sandwich.


Menu ItemFatCalories6" Sandwich (bread, veggies and meat)6342Cheddar Cheese (2 slices)5601 Tbl Mayonnaise121101 Tbl Oil15135Totals:38g Fat647 Cal


Let's not forget the side items that most people add to their meal...


Menu ItemFatCaloriesWild Rice with Chicken Soup112101oz Bag of SunChips6140Chocolate Chip cookie10210Totals:65g Fat1,207 Cal


Wow, just like that your ‘healthy' Subway meal has 1,200 calories and 65 grams of fat! 

Sure, you probably don't get all of the extras when you eat at Subway but that's not the point. 

The point that I'd like you to take away from this is that you shouldn't classify any restaurant as ‘healthy'. 

You could gain weight eating anywhere, just like you could lose weight eating anywhere. 

Jared's weight loss happened when he drastically cut calories and started to exercise. He could have done this at any restaurant. In fact, last year a woman from Virginia claimed to have lost 34 kilos by eating exclusively at Starbucks. 

Your weight loss success all comes down to choices. 

Each day you make choices that directly influence your weight. Do you get mayonnaise on your sandwich? Will one cookie hurt? Will one missed workout really make a difference? 

You decide. 

At some point you reach your breaking point. For Jared it was 193 kilos. For you it might be when you buy the next size up. Or when you feel new aches and pains. Or when your doctor sits you down to have the talk. 

I know that sooner or later you will decide that you are worth it. You'll decide that your health is important. You'll decide that you deserve to look great. And you'll dig down deep to do what it takes to achieve amazing results. 

I'm here to help you when you're ready. 

Call or email today to get started on a fitness plan that will change your body and your life…just like Jared.



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