While most fast food fare is loaded with grease and fat, there are some healthier choices you can make. Over the last decade, fast food restaurants have made a concerted effort to feature healthier options for consumers. So it is possible to find meals that fit your fitness plan, you just have to know where to look. You should also keep in mind that with any fast food meal, you can always skip the bun and cheese and should definitely request no mayo. Here are some of the more popular fast food restaurants in the U.S., many of which are also prominent across the globe, and the healthy choices they offer.
Subway: Because the sandwiches at Subway are made to order, it’s an ideal choice for healthy meals since you can choose everything from the bread to the veggies. A six-inch turkey sub on 9-grain bread with Swiss cheese is 390 calories with 23 grams of protein and 49 grams of carbohydrates. You could also try a veggie sub, which weighs in at 380 calories with 17 grams of fat. Subway also offers flatbread sandwiches and chopped salads, but skip the cookies, chips and soda.
McDonalds: If you’re gonna go to McDonald’s, don’t be tempted by the french fries. Their Artisan Grilled Chicken Sandwich is 380 calories with 37 grams of protein, 6 grams of fat and 44 grams of carbs. The snack size Fruit and Yogurt parfait is a great option, especially for breakfast, with 120 calories and 2 grams of fat. McDonalds also has several salads, but if you’re going to go that route, skip the croutons, cheese and dressing.
Burger King: The BK Veggie Burger, minus the mayo of course, is just 310 calories with 7 grams of fat and 42 grams of carbs. A Garden Chicken Salad with grilled chicken and no mayo is just 340 calories with 16 grams of fat.
Wendy’s: The full size Power Mediterranean Salad weighs in at 480 calories with 43 grams of protein and 16 grams of fat along with 42 grams of carbs. This hefty salad is loaded with salt though. You’ll have to avoid the temptation of the Baconator if you go to Wendy’s, which isn’t easy, but they do offer several salad choices as well as wraps. A Grilled Chicken Wrap is just 270 calories with 10 grams of fat.
Starbucks: Caffeine is a natural thermogenic and helps to reduce water weight. Just avoid the cream and sugar. Starbucks also makes a Spinach, Feta and Cage-Free Egg-White Breakfast Wrap which is just 290 calories with 10 grams of fat and 33 grams of carbohydrates.
Chick-Fil-A: Originally a staple in the South, Chick-fil-A has expanded its reach all across the U.S. The Grilled Chicken Cool Wrap is delicious and at only 340 calories, it’s a great choice for lunch or dinner. With cheese, it has 14 grams of fat and 29 grams of carbs. Chick-Fil-A has several grilled chicken choices that are healthier options. The company spent 7 years and went through 1,200 recipes to revamp their grilled chicken menu. Whatever they did, it worked, because no one makes a better grilled chicken sandwich than Chick-Fil-A. They also offer a Market Salad with 330 calories and 14 grams of fat, and a Superfood Side Salad that contains Broccoli, kale, maple vinaigrette dressing, dried cherries, glazed walnuts, roasted almonds and glazed pecans, which contains 150 calories, 9 grams of fat, 18 grams of carbs and 3 grams of protein.
Dunkin Donuts: Try the Egg-White Veggie Flatbread, which has 280 calories, 14 grams of fat and 33 grams of carbohydrates.
Hardees: Some fast food outlets like Hardees and Arby’s have eschewed the healthy eating trends, so they don’t offer up many choices for those seeking healthier options. Hardees does have a 1/4-pound Low Carb Little Thickburger with 220 calories, 15 grams of fat and just 6 grams of carbs.
Arby’s: Slim pickings for healthy choices here, but at least they try. Arby’s has the meats, but they also have a 237 calorie, Roast Turkey Farmhouse Salad which has bacon in it with 13 grams of fat and 9 grams of carbohydrates.
Kentucky Fried Chicken: KFCs grilled chicken is a great option, and you can combine it with green beans and corn at just 320 calories, 8 grams of fat and 24 grams of carbs. Pull off the skin to lower the fat content and avoid the biscuits at all cost if you’re watching your weight.
Panera Bread: This franchise has exploded across the U.S. with its promise of clean, healthy food without all the additives and junk. A Seasonal Greens Salad with Chicken and Balsamic Vinaigrette will set you back just 310 calories with 13 grams of fat and 23 grams of carbs. Another strong choice is the Tomato Mozzarella Flatbread which is only 350 calories with 18 grams of fat and 35 grams of carbohydrates. Their low-fat, Chicken Noodle Soup is just 160 calories and 5 grams of fat.
A&W: For our friends in Canada, A&W’s burgers are mouthwatering, but you’ll want to avoid them if you’re watching what you eat. Try the three-piece, hand-breaded chicken tenders with 260 calories and 9 grams of fat. If you absolutely can’t resist the fries, go with a small, which has 200 calories and 8 grams of fat.
As you can see, there are plenty of choices at fast food restaurants if you look carefully. All restaurants have their nutritional information online and available in stores as well, so you make an informed decision. From their options, Panera Bread is the best option for fast casual while Chick-fil-A is the best choice for traditional fast food.
]]>But now, in the 21st century, diets are for everyone. It’s not just housewives and teenage girls anymore. Athletes, CEOs, men and women, old and young, now regularly diet as part of their healthy lifestyle. We have learned the dangers of overeating and the toll that added weight can have on your health and your body, and so today’s generations are being much more proactive when it comes to dieting.
While dieting has become much safer and more common, there are still discrepancies over which diets are just fads and what kind of diet actually works. Since different diets work for different people, we may never have concrete evidence that says a certain diet plan works for everyone. But, there is plenty of peer-reviewed, scientific evidence for one food type: Proteins.
When the Atkins diet first came out, it blew people’s minds that you could consume proteins and still lose weight. That changed the whole way we thought about dieting. Almost overnight, the typical diet plan went from vegetables, rice cakes and diet soda to steak. Today we’ve evolved from the Atkins Diet to the Keto Diet, which is a similar, protein-based plan. So while health experts and doctors may disagree on different diets, one thing is certain: Proteins help you lose weight. It’s not magic, and you still need to burn more calories than you take in, but proteins can play a huge role in your weight loss journey.
A diet that is rich in protein increases your metabolism, reduces your appetite and alters hormones that are crucial for weight loss. When you replace fatty foods and carbohydrates with lean protein, you reduce the hormones that cause hunger and boost the hormones that give you a feeling of satisfaction. With less appetite and a quicker metabolism, you know have the pieces in place for a successful diet.
When you eat and digest proteins, the body is using energy to make that happen, leading to more calories being burned. This is known as the ‘thermic effect.’ Proteins have a much more substantial thermic effect, meaning more calories are burned from the digestion process than with carbs. Some common foods that are high in protein include: Chicken, turkey, lean pork and beef, fish, beans, nuts, dairy products, greek yogurt, broccoli and shrimp.
On top of everything else, what makes proteins so great when it comes to dieting is that it’s an easy lifestyle change. For many people, dieting needs to be a lifestyle choice, not just something you do to keep your New Year’s resolution. Because proteins are so delicious, readily available and nutritious, it’s the perfect dieting choice for long-term success. Plus, proteins are ideal for building muscle, adding bone strength and can even help to lower your blood pressure.
So if you want a diet with a large choice of healthy and delicious foods, one that increases metabolism, reduces cravings and is simple, there is really only one choice: Stick to the proteins!
]]>The ketogenic diet (or the keto diet) is the latest craze that has people making radical health changes in search of a thinner, more fit body. If you’re looking to shed some weight to improve your health, the keto diet has produced some impressive results and has some scientific backing to it. If you’re thinking about getting on the keto diet bandwagon, then you probably have more questions than answers about it. So with that in mind, here is some basic information and tips about the keto diet.
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