How To Lose Weight On A Subway Diet 8 Steps With Pictures

Black Forest Ham (4. 5 grams total fat, 290 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[2] X Research source Oven Roasted Chicken (5. 0 grams total fat, 320 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[3] X Research source Rotisserie-Style Chicken Chicken ( 6. 0 grams total fat, 350 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[4] X Research source Roast Beef (5. 0 grams total fat, 320 calories when served on a 6-inch nine-grain wheat bread bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[5] X Research source Subway Club (4. 5 grams total fat, 310 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[6] X Research source Sweet Onion Chicken Teriyaki (4. 5 grams total fat, 370 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[7] X Research source Turkey Breast (3. 5 grams total fat, 280 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[8] X Research source Veggie Delite (2. 5 grams total fat, 230 calories when served on a 6-inch nine-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers, with no cheese or dressing)[9] X Research source

Nine-Grain Wheat Bread (2. 0 grams total fat)[10] X Research source Flatbread (4. 5 grams total fat)[11] X Research source Hearty Italian Bread (2. 5 grams total fat)[12] X Research source Honey Oat (3. 0 grams total fat)[13] X Research source Italian (White) Bread (2. 0 grams total fat)[14] X Research source Multigrain Flatbread (4. 5 grams total fat)[15] X Research source Parmesan Oregano Bread (2. 5 grams total fat)[16] X Research source Roasted Garlic (2. 5 grams total fat)[17] X Research source Sourdough Bread (3. 0 grams total fat)[18] X Research source Garlic Bread (2. 5 grams total fat)[19] X Research source Mini Italian (White) Bread (1. 5 grams total fat)[20] X Research source Mini Wheat Bread (1. 5 grams total fat)[21] X Research source

Avocado (5. 0 grams total fat)[23] X Research source Banana peppers — three rings (0 grams total fat)[24] X Research source Cucumbers — three slices (0 grams total fat)[25] X Research source Green peppers — three strips (0 grams total fat)[26] X Research source Jalapeño peppers— three rings (0 grams total fat)[27] X Research source Lettuce (0 grams total fat)[28] X Research source Olives — three rings(0 grams total fat)[29] X Research source Onions (0 grams total fat)[30] X Research source Pickles — three chips (0 grams total fat)[31] X Research source Spinach (0 grams total fat)[32] X Research source Tomato — three wheels (0 grams total fat)[33] X Research source

Vinegar, spices, and mustard are all low-fat, low-calorie options that can add flavor to your sandwich.

A 160 pound (73 kg) individual who walks for one hour at 2 mph will burn 204 calories. At 3. 5 mph, that individual would burn 314 calories. [37] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source A 200 pound (91 kg) individual who walks for one hour at 2 mph will burn 255 calories. At 3. 5 mph, that individual would burn 391 calories. [38] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source A 240 pound (109 kg) individual who walks for one hour at 2 mph will burn 305 calories. At 3. 5 mph, that individual would burn 469 calories. [39] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Talk to your doctor or a registered dietitian before beginning this or any other weight loss plan.