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The Subway Diet... Does It Work?

Jennifer Cooper claims she lost over 100 pounds on the Subway diet. Spurred on by Subway commercial-man Jared Fogle, Cooper embarked on a daily ritual of Subway after trying out the weight loss drug Meridia:

[...] Cooper was a Subway-only gal. Monday through Friday the 29-year-old's lunches included a six-inch sandwich of roast beef, ham and turkey on wheat bread, plus baked potato chips or pretzels and a soda. Mayonnaise and cheese were the big no-nos, but there was no limit on vegetables.

Reading this story carefully shows that Subway didn't really have too much to do with it. Cooper was on a low-calorie very-low-fat diet - and it happens that a 6-inch Subway sandwich (minus the mayo and cheese) is quite low fat.

Kudos to Jennifer Cooper for keeping the weight off, and learning what sort of portions are appropriate for her!

What is the subway diet?

The "Subway diet" is the casual term used to describe Jared Fogle's significant weight loss eating Subway sandwiches, but Subway does not officially endorse the diet plan; citing liability issues.

Jared is a native of Indianapolis, Indiana and came to fame shortly after 1999 when a friend wrote about his weight loss in a local newspaper. Shortly after that Jared was put in touch with Subway's advertising agency.

In 2000, Jared appeared in a Subway commercial and has been featured on and off ever since. In 2010, he completed the New York City marathon as part of a promotion for Subway. He clocked in at 5 hours, 13 minutes, and 28 seconds. Jared finished 36,968 place out of 44,829 runners.

Jared's weight-gain

In 2010, Jared admitted to gaining back weight, which was obscured by a heavy winter coat in one commercial, but he promptly jumped back on the Subway diet. Jared wanted to be slim for his upcoming wedding.

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104 Comments

Lindsay

I like subway. It's a good choice when my family wants to eat out, because I know there are healthy options, and everything is fresh (plus I see them put it together, spit-free. Although I guess they could spit in it beforehand...now I'm paranoid.) This is a great example of WHY there are so many weight-loss plans out there- some people really succeed!

Keegan

You call Subway eating out?

Bryant

Not many of us can afford to build one in our home.

abe

I'm fat. I do 30 mins on the treadmill, 30 mins on the elliptical, and 15 mins of weight lifting everyday, but I can't control myself when it comes to food. I always end up going to eat a bunch of Thai food or a buffet at an Indian restaurant for lunch. Someone please help me.

cali50cali

aww I know, it's a hard battle. I'm asking the Lord to help me lose weight right now, you can do the same! :) Determination and perserverance, along with lovely self-control are always important.

Jessica

mm, AMEN TO THAT!=) keep it up!!!

cb07 on 15 Jan 2012

praying wont help u

Vijay

Hi Abe,

Indian food is made horribly oily, nothing like its supposed to be. Thai food is way too fatty too. The best solution is to learn to cook these dishes on your own and gorge on them. Trust me, this will thin you down in no time with all those healthy exercising you're doing!

Regards,
Vijay.

anita

dont go to a buffet

Josh

Man the only person in the world who will help you is you. No matter how much you ask or how much someone else wants to help you like any addiction you have to want more and better before you can receive it. If you do then go ask for help the right way. Fight for it, because the only thing you are fighting for in this case is YOU. You matter you are worth it you can do it you just need to stand up and demand better for yourself from yourself. Is it easy... no, but what is that is worth doing? I have never found anything, but I have found a profound sense of satisfaction from fighting for my life every time I wake.

lee

put down the fork tubby

Brandie

I agree that the Subway diet does work. I have lost a total of 18 pounds to date since January 1 eating only Subway. Congrats on the weight loss .. keep up the good work.

Charlene

What is the "subway" diet?????

Jan

Charlene, it was that diet that Jared advertised. If I remember correctly, it is an apple for breakfast, a small Subway sandwich (no cheese, mayo, or oil) for lunch, dinner is same as lunch, and lots of walking to and from Subway. Not the healthiest thing in the world.

Quig

I've read this and seen, of course, Jared. He did an amazing thing as this girl did and if they're keeping it off, good for them.

I just don't see how this diet translates into an eating plan for the rest of your life.

Cassie

I work at subway and I gotten fatter.

yassine

OMG i thought i was the only one. i been working at subway for 2 weeks and i have gain a lot of weight since than

allison

cassie, you must've been sneaking the cookies or something. pepperonis maybe...
i worked there and didn't lose or gain weight. didn't effect me, i just got sick of the food.
sucks.

leah

i love subway and everything ive ate there for along time and never got fat and i kno someone who works there and never got fat

Sara

I work at Subway and I've gained a little bit of weight, but that's only because my favourite sub is the chicken parm and that has the parm cheese and marinara and the chicken and everything, so I think that would do it.

poo

subway is o.k.

but Quiznos tastes better and i looked at the nutritional info and its actually healthier too

so i think i'll stick with that

anita

u r kidding rite about quiznos being better nutritionally, their small sub is only 4 inches long and 1 inch wide.

poo

oh and also this is how the diet really goes

Breakfast: Skip It!
Lunch: 6 inch Turkey Sub
Dinner: 12 inch Veggie Sub, Chips, Diet Coke

and the diet makes you lose weight through restricting calorie intake but is not healthy in the long run because you dont get all the nutrients that you would get from eating normally

Umm..

Don't skip breakfast! It's the most imporant meal of the day, you get all of your daily energy from it. Have oatmeal or something ATLEAST. Low sugar/fat yoghurt with it to add flavour.. But never skip breakfast.

Angel

I have lost weight on this diet.
I eat cereal for breakfast
Sub for lunch and dinner
plus I eat a yogurt for a snack in the afternoon and a morning snack as well. I have milk with my subs as well.
I have lost 58lbs so far.

jessica

how long did it take you to lose all this weight?

Angel

eatum up

i love subway so i think if i had to go on a diet i would choose this one

frozan

how did you do it? omg can you please email asap...i have been very depressed lately...please email asap....thanx

Tim

Hi! Please read if you're interested in information on the subway diet, I know it well!

In the third week of January 2005, I got very tired of looking at myself in the mirror, being 6' tall and according to the scales afer one long night at work, 278 pounds! That isn't totally accurate, as I was wearing my coat, several layers of clothes, boots, etc.

I'd decided enough was enough, and did something about it. On my way to work the following day, I stopped at subway, and picked up a footlong roasted chicken sub, with tons of veggies......mustard only for sauces, and made it my entire meal for the day....accompanied by about a gallon of water per day. My job at the time had me indoors and out, alternating every 2 hours. This made a nice schedule for me, and my eating. When I got there, my first two hours were inside where I would have my first 1/4 of the 12" sub. 4 hours later when I returned inside, I had the second quarter. I repeated this until my 13 hour shift was complete, went home and went to bed. Of course for the first week or two it was tough, but after that my body adjusted to it nicely....and hunger was minimal after that. One of the reasons I wanted to lose weight, was that I play in a rock band, and had a big show in my local town that draws 4500+......and a lot of the people I would know, and had not seen since I graduated highschool in 1993. The show was in the first week of June, and I hadn't started the diet until the last week of January. The results? In the beginning of June, I was down to a fit, and slim (for my build) 186 pounds! I wouldn't believe this had I not experienced it myself!

Unfortunately, I did go back to eating pretty crappy shortly after and gained a few back, but I am back on track now and going full speed to my barely missed goal of 180. The whole experience changed my life, and I had never felt better in my entire life either. Wish me luck on round two.....and if anyone has any questions, I'd be glad to help. Any doubters are welcome to email me for before and after pics as well.

timcole421@gmail.com

Kurt Atkins

Do you have before and after pictures? did you excsersise ? Im 275 how much do you think I could loose
in 72 days

I LOOOOOOOOOOVE SUBWAY TOO!

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