Most American adults are eating fast food every week, but only a few know that they can make the right choices and start losing weight.
The meal you order at a fast-food restaurant can contribute to more than 800 calories, so you have to be accurate and make the right choice.
You can still enjoy your favorite fast food restaurants if you know what to order and how to make the best choice. By the end of this article you would learn healthy fast food choices for weight loss success.
Table of Contents
- Choose grilled over fried food to reduce calories
- Go for whole grain buns or no buns at all to reduce carbohydrates
- Add more vegetables as sides or toppings
- Go for lean protein cuts of turkey, chicken, or other healthy sources
- Drink water or unsweetened beverages instead of soda
- Use light dressing or sauces sparingly
- Order smaller portions and control your food
Quick Summary
| Takeaway | Explanation |
|---|---|
| 1. Choose Grilled Over Fried | Grilled options cut calories significantly compared to fried foods, making meals healthier without sacrificing taste. |
| 2. Opt for Whole Grain or No Bread | Selecting whole grain buns or lettuce wraps helps reduce carbs while providing more nutrients and fiber. |
| 3. Load Up on Vegetables | Adding vegetables increases meal nutrition and volume, aiding in weight loss without significantly raising calories. |
| 4. Select Lean Proteins | Grilled chicken or turkey offers high protein with low fat, supporting muscle maintenance and weight loss. |
| 5. Drink Water or Unsweetened Beverages | Water and unsweetened drinks prevent sugary calorie consumption, helping to keep your diet on track. |
1. Choose Grilled Over Fried Options for Lower Calories
When it comes to fast food and weight loss, it is vital to consider the way of preparation.
In this case, grilled food is the best choice as it helps to reduce the calorie intake and achieve the desired result.
According to Texas A&M AgriLife Extension Service research, grilled and roasted lean meats like turkey and chicken contain fewer calories and fat than fried ones.
Therefore, in order to reduce the number of calories consumed, it is essential to choose grilled dishes rather than fried.
The latter ones are filled with oil, which means additional calories for the person who eats them.
For example, a fried chicken breast can have about 300 calories more than a grilled one. All of that means that in order to lose weight, one should not only watch what he/she eats but also the way of their preparation.
So when choosing dishes in a fast food restaurant, it is better to go for grilled, roasted, or baked meat, fish, or chicken rather than fried, crispy, or breaded.
Also, it is a good idea to ask for preparation without oil or butter to get more healthy food and lose extra pounds without changing the things you love.
Moreover, it is better to ask chefs to cook dishes in a way that they would not add any fats to them.
For instance, grilled chicken breast with herbs and spices will be much healthier than fried.
2. Pick Whole Grain Buns or Skip Bread for Fewer Carbs
Bread can be a trap of calories in your efforts to shed unwanted pounds, and it’s important to make good choices when it comes to your carb intake.
Making the right decisions is essential to your health, both physically and mentally.
According to the USDA Human Nutrition Research Center on Aging, replacing refined grains with whole grains may help with weight control and better blood sugar.
Whole Grain breads are a healthier option because they contain more nutrition and fiber than white breads which will make you feel fuller and give you more energy instead.
When you are out getting fast food, you have three options for making your meal healthier.
First you can ask for whole grain breads, second you can get your sandwich in a lettuce wrap, and lastly you can just skip the bread all together.
The whole grain breads will allow for a slower release of the carbs in the bread into your blood stream and keep your metabolism going.
Doctors say that whole grain breads also have more fiber and nutrients than their white counterparts.
This allows you to still enjoy your meal while being healthy and not gaining weight as quickly.
You might want to look for restaurants that offer whole wheat or multi grain breads when you are ordering, you might also want to ask to replace your regular bun with a lettuce wrap.
If you’re ever really uncertain what to do with bread at a restaurant, ask to have your meal in a lettuce wrap or with no bread at all, this will eliminate most of the carbs and calories in your meal right away.
3. Load Up on Veggies as Sides or Toppings
Vegetables can help you shed pounds when it comes to fast food.
Adding them to your meal can turn an unhealthy treat into a healthy snack.
According to an article published in BMC Public Health, increasing the amount of vegetables in fast food restaurants would be a huge benefit to improving public health.
They are a good source of nutrients and will leave you feeling fuller for less calories.
The Texas A&M AgriLife Extension Service suggests that choosing vegetables as sides or toppings is a great way to add more nutrition to your diet and make your meal healthier.
Next time you are ordering, try adding some leafy vegetables or other low calorie veggies to make your meal a little healthier.
Veggie sides and toppings can cut calories in your meal while adding more nutrition to your plate.
Adding spinach or lettuce, tomatoes, onions, or cucumbers to your sandwich or burger can add bulk and taste without adding many calories. Many fast-food places offer free veggies as toppings or sides. This is the perfect way to cut calories and improve your meal.
Ask for veggies that aren’t on the menu as well. Many places have more produce available than what’s listed on the menu.
4. Select Lean Proteins Like Chicken or Turkey
Protein is your friend if you want to kick off your metabolism and begin losing weight. Choosing the right protein can have a major impact on your overall health.
Knowing what makes a healthy protein at fast food restaurants can help you make the most beneficial decisions for your body and get you closer to your goal of shedding those extra pounds.
According to The Texas A&M AgriLife Extension Service, choosing to eat grilled or roasted lean meats like turkey or chicken can cut back on the amount of fat and calories you consume.
Proteins like turkey or chicken are lean, which means that they have less fat and cholesterol, and offer loads of nutrition while keeping your calories low and helping you maintain your muscle mass during weight loss. You might notice that when you go to grab something off the menu, the healthiest options will be things like grilled or roasted meats or other foods with little added fat.
Leaner cuts of meat like chicken breasts and turkey with the skin removed, or that have been prepared without any added fat or sodium, are the healthiest options available. DoveMed reports that grilling lean meats really brings out the flavor of the meat without adding excess fat.
Something like a grilled chicken sandwich can give you up to 25 grams of protein while only being around 400 calories, which is a great deal considering the nutritional value of the sandwich.
To get the most protein with the least amount of calories and fat, try asking that your sandwich or other dish be prepared without any added butter or oil, and ask that any sauces you want to be served on the side.
5. Opt for Water or Unsweetened Drinks Instead of Soda
Liquid calories can ruin your diet faster than just about anything. These include sodas which are basically just sugar and will wreck your diet if you’re not careful.
Medical news today reminds us to avoid sweetened drinks to avoid weight gain and other health problems.
One 12-ounce soda can contain 150 empty calories and nearly 40 grams of sugar, with no nutrition to be found.
An easy solution to cutting out these harmful drinks that the Texas A&M AgriLife Extension Service suggests, is to replace them with water or other unsweetened beverages.
Not only will water hydrate you, it will help kickstart your metabolism, reduce your appetite, and help with weight loss.
Many fast food places offer zero calorie drinks such as unsweetened iced tea or sparkling water.
Drinking these things can be a good alternative to getting your calories from food while still staving off hunger. If you want some flavor in your water, you can always add some lemon or lime juice to give it some flavor without the calories.
Pro Tip: Always ask for water with your food and keep a water bottle on hand to prevent yourself from buying sugary drinks.
6. Use Lighter Dressings and Sauces in Moderation
Sauces and dressings are hidden sources of calories that can sabotage your health. Learning how to order sauces and dressings is an important part of staying on track with your diet.
Medical News Today has some advice on how to limit the amount of calories you’re consuming when you’re out to eat.
They suggest asking for extra heavy dressings on the side so that you can use only a small amount.
One tablespoon of ranch dressing has 75 calories, and up to 100 calories can be consumed in one serving of a creamy sauce, according to the
Texas A&M AgriLife Extension Service.
To reduce the amount of calories you consume from dressings and sauces, it’s best to ask for them to be brought to the table separately.
You should also ask for lighter options like vinegar, mustard, hot sauce, or salsa.
Using a fork to dip into the sauce or dressing instead of pouring the sauce over your food can also help you consume less.
As a general rule, you should only consume up to a tablespoon or two of any dressing or sauce.
Pro tip: Ask for light or low fat dressings to be brought to the table so that you can control how much you consume and ensure you don’t consume too many calories.
7. Control Portion Sizes by Choosing Smaller Meals
Portion control is the unsung hero of successful weight loss.
Learning how to control your portions can help you change your diet for the better.
Medical News Today reports that portion control is essential in maintaining a healthy diet and avoiding overeating.
Most fast food restaurants have various portion sizes, and choosing a smaller size can reduce your calories by 20 to 50 percent.
The Texas A&M AgriLife Extension Service believes that choosing smaller meals and sides is a good way to limit the amount of calories you consume. Instead of getting the largest burger on the menu, you can get a junior or regular size burger.
Many restaurants now offer half portions or smaller sides to help you keep track of how much you’re eating
Imagine the size of the meal you’d like to have, and then think of a smaller version of that meal. Instead of getting a quarter pounder, you can ask for a junior version of that burger. Instead of getting large fries with your meal, you can get a small side of fries.
Many fast food places also post their nutritional information, so you know exactly how many calories you’re getting with each meal.
Pro Tip: If you’re ever eating at a restaurant, ask the waiter for a to go container when your meal first arrives, and portion your food into the container so that you’ve only eaten half of your meal. This can help you keep track of how much food you’re eating and can subconsciously limit the amount of food you eat
The table below summarizes key strategies for making healthier fast food choices, focusing on cooking methods, carbohydrate selections, veggie inclusions, protein choices, beverage options, sauce management, and portion control.
| Strategy | Implementation | Expected Results |
|---|---|---|
| Grilled Over Fried | Opt for grilled or roasted proteins over fried options. | Significantly reduces calorie and fat intake. |
| Whole Grain or No Bread | Choose whole grain buns, lettuce wraps, or skip bread entirely. | Aids in weight management and provides better blood sugar control. |
| Load Up on Veggies | Add vegetables as sides or toppings to your meals. | Increases nutrient intake and adds volume with minimal calories. |
| Select Lean Proteins | Choose grilled or roasted turkey or chicken. | Supports muscle maintenance and lowers calorie consumption. |
| Water Over Soda | Choose water or unsweetened beverages instead of sugary sodas. | Cuts liquid calorie intake, aids weight loss, and supports metabolism. |
| Lighter Dressings | Request sauces on the side and use lighter dressings or minimal amounts. | Reduces unnecessary calorie consumption from hidden sources. |
| Control Portions | Choose smaller meal sizes or pack half for later. | Prevents overconsumption and helps manage calorie intake effectively. |
Take Control of Your Fast Food Choices for Lasting Weight Loss Success
Struggling to make the best choices at fast food restaurants may seriously impact your chances of losing weight. This article discusses the importance of going for grilled options, whole grain buns, loads of vegetables and staying hydrated to reduce calories.
If you are looking for further information on the subject and want to know more about the right approaches to lowering your weight with fast food, make sure to check out our Fast Food – LeanAndFit category. Here you will find a variety of useful guides and professional tips.
Apply the best practices of the Best Lean & Fit Methods – LeanAndFit category to start getting the most out of your fast food experience. Our specialists at LeanAndFit have created this guide to help you track down the essential rules of thumb and approaches to lowering your weight.
The website has a lot of useful content and articles that will allow you to learn about healthy eating and lifestyle changes. Get started now to find out more about making the best choices and losing weight successfully.
Frequently Asked Questions:
Q-1: What are some healthy fast food options for weight loss?
A-1: Grilled chicken, whole grain buns, and lots of vegetables are great options when trying to eat healthy and cut calories.
Q-2: How can I cut calories when eating fast food?
A-2: To cut calories when eating fast food try getting grilled meats instead of fried, getting smaller portions, and using lighter dressing. You can cut 20 to 50 percent of the calories by getting a junior size or the kid’s size meal.
Q-3: Why should I get whole grain buns instead of white?
A-3: Whole grain buns have more fiber and nutrients which is healthier for you and will make you feel full faster. It’s better to eat whole grain buns to get the fiber and nutrients your body needs.
Q-4: What drinks are best at fast food places if I want to stop gaining weight?
A-4: At fast food places it’s better to drink water or other unsweetened drinks instead of soda. By drinking water you’ll also be helping yourself lose weight.
Q-5: How can I eat more vegetables if I’m eating at a fast food restaurant?
A-5: You can add more vegetables to your meal by asking for toppings or sides of leafy greens, tomato, and other vegetables.
Q-6: How can I limit how much I eat if I’m at a fast food restaurant?
A-6: To limit how much you eat at a fast food restaurant you can get a smaller portion, or split the meal with a friend.
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