The Subway Diet… Does It Work?

By Jim F

subway diet
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 and Exit

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.

Subway recently cut all ties with Jared Fogle when he was arrested after an ongoing investigation into his involvement in producing and distributing prohibited material involving children as well as his inappropriate relationships with minors.

No word as to whether or not Subway is searching for a new spokesperson to continue their popularity as a way to lose weight.

Have you tried the Subway Diet?

112 Comments

  1. Jordan

    I’ve been on a diet now for a little over 2 months. not eating subway everyday but most and I only get a 6″ BLT with lots of veggies no mayo. And I went from 319 to 272, and I feel great. Another great idea is to eat one egg every morning for breakfast. eggs boost your metabolism giving you energy and they are filling and loaded with nutrients making you less likely to snack. I still have a ways to go but so far so good. I am a 6’1 guy and I’ve been kind of big my whole life. I have played sports in highschool so that gives me a lot of strength to push through even when I’m hungry.

    Reply
  2. ron roller

    subway is good.

    Reply
  3. buttfatbegone

    I love 40 pounds in a few months eating a footlong various (either baked chicken, sliced turkey, sometimes a cold cut trio but less often because of the preserved salty meats) on italian (less cals) with swiss and no mayo (used pepper and vinegar instead) for lunch and dinner every day. It’s got just enough bread fiber protein and fat to be satisfying. I hit my calories and reasonable macros and it wasn’t too expensive. along with a few other things (a tsp of sugar and splash of cream in my coffee) my calories typically came out between 1600 and 1750 every day as I tracked them fairly easily. I feel pretty good, I think it’s healthy enough with a multivitamin. I wouldn’t recommend it forever but it’s certainly a reasonable option for a few months. Mayo will push a man over his calories, if you’re very short you might need to go sans cheese for one of the sandwiches. If you’re a woman you probably need to get a 6″ for lunch or something along those lines. You can calculate a sandwich on the subway site so take advantage of that great tool.

    Reply
  4. cb07

    praying wont help u

    Reply
  5. E

    I am sick of the nay sayers who condemn this as unhealthy. For most of us trying to lose weight, we have traded thousands of excess calories, fried greasy foods and sugar for veggies, low fat meat and whole wheat bread. How is that unhealthy? And if you read, Jared skipped breakfast because he did not get up until around lunchtime. All diets work but it’s up to the individual to find which one is right for them. I love this and good luck to everyone who is doing what is right for them!

    Reply
    • scotty

      I’m trying the Subway diet, but I’m having a baked tater with my sub. I eat a 12 incher everyday, 6 inches at lunch, 6 inches at dinner…..I have a bowl of oatmeal for breakfast. I bake ( sometimes microwave) a small russet with each sub. I weigh 220, trying to lose 20 lbs. I’m 6′ 2”

      Reply
  6. lee

    put down the fork tubby

    Reply
  7. Mater

    Im not trying to doubt you or anything, but this seems unrealistic to me!! But just a question, how long have to been eating subway for?

    Reply
  8. mfdkljfal

    Why dont you NOT go out and eat then? whether its with your friends, or by yourself.
    First off, usually cooking at home is a WHOLE LOT HEALTHIER than eating out!! Because most if not all restaurants add unnecessary pounds of oil, sugar, fat, sodium, MSG, etc, to their foods to make it taste better!
    Try looking up a healthy homecooked recipe online. Not everyone has the time to, but if you really want to lose weight and become healthier, nothing will stop you, not even a busy daily schedule!
    Also, CHEW SLOWLY whenever you eat anything. Because the more chewing you do, the more tired your jaw gets, which will make you not want to eat so much anymore. Also eating fast will only make you want to eat more, like getting seconds or thirds!! so spend some time eating each meal. hope i can help! keep it up! dont lose sight!!

    Reply
    • Jon

      Your annoying and grouping all food outside the home together is just wrong.

      Reply
  9. Jessica

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

    Reply
  10. chandni

    What kind of subway do we eat if I’m on diet and vegetarian? And do we eat subway like everyday?

    Reply
    • maira

      if you are a vegetarian you can try the veggie max its really yummy! its one of my favorites.. many indian people come to subway and order the veggie max im guessing many are vegetarians

      Reply
  11. chandni

    I need to loose weight like seriously. I’m 182 pounds right now. I’m eating Indian food all day long. Whenever my friends says they are going out to eat i can’t control myself. I eat tacos and Chinese food whenever I go out. and I’m pour vegetarian. I really need help with loosing this weight, I’m in a desperation right now and effecting on my study because I always think about my weight and not doing anything. Please Please help me out.

    Reply
  12. 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.

    Reply
  13. Yvonne

    Who the hell spends that kind of money on Subway? I eat Subway every day and all I spend is $2.50, because I buy one footlong every other day and eat only half of it per day. And that’s ALL I’ve been eating. Even a $5 footlong eavery single day is a great deal and all the food anyone needs in a single day. Whoever is spending up to $17 a day at Subway is eating way too much, regardless of how healthy it is.

    Reply
  14. CHELSIE

    I lost lots of weight and im very proud of myself!!! I used 2 weigh 245 lbs and now i weigh 132 lbs… And i lost just by eating subway everyday and drinking plenty of water i didnt even needed to do exercises…

    Reply
  15. Works and is fit at subway

    It’s good to take in calories when you have a healthy excercise routine. Thirty Minutes to an Hour a day of running with 48 hr weight lifting intervals is essential.

    Reply
  16. jessica

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

    Reply
  17. lifestyle differences

    Look, you have to understand people have different lifestyles. I, for example, am a college student that lives in a studio apartment with a kitchen the size of a closet (literally, it’s a little smaller than my closet). People in college dorms have NO kitchens, and some adults just work so much, they’re barely at home. I think it’s an unfortunate but realistic thing that people eat so much fast food.

    Subway’s just an alternative to those greasy burgers and french fries. And if subway fits your lifestyle, it’s still a heck of a lot better than McDonald’s. If you switch from McDonald’s to Subway, you’ll lose weight (that really is what Jarrod did). He went from 10,000 calories per day to 2,000. You decide how you do it, not some condescending poster on a forum saying make it yourself and walk – just stay away from McDonald’s!!

    Reply
  18. 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.

    Reply
    • Mia

      For how long did you need to do it to lose 58 lbs?

      Reply
    • Edwina Battle

      what do you have on your subs?

      Reply
  19. 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.

    Reply
  20. 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

    Reply
  21. maria

    I went down this list n read everything everyone had to say about subway diet… it does work and now its only 5 bucks for footlong. if u think about it making it ur own and buying it will cost more and at the long run sometimes u forget u have it and it goes bad. im doing this diet for 9 weeks and i will see where it gets me. plus i am doing p90X so making those meals is not possible since i rent a room. so subway diet is good!

    Reply
  22. Foods...

    I never eat breakfast unless I’m traveling. Being a lazy college student, I wake up right before class, get ready at lightning speed and rush over to my first class (on the other side of the campus). I’m just not hungry until around lunchtime and it’s probably because of my morning ritual. In fact, sometimes I don’t eat until dinner and the “worst” I ever eat is having two pieces of greasy veggie pizza instead of one or something healthier. Then, I’ll eat fruit I nabbed from the cafe later on if I’m hungry. Personally, skipping breakfast doesn’t appear to be having any ill effects on me. I’m very healthy, but I am a vegetarian that leans very closely to a vegan diet (I love eggs and pizza, so I’m not sure I’ll ever be a true vegan) and I walk a ton and other exercises ( is headbanging all night until you pass out on your bed exercise?) Yet, when I can (buffet or free/cheap food) I’ll eat a lot and I love fruit juice and soda. Subway is one of my favorite restaurants. I’ll even pick it over more interesting and fancier fare when given the choice. I’m a girl, but I’m tall and curvy so a 6 inch never satisfies me. I need a foot-long, a large soda and a snack, like a vending machine peanut bar or a payday to not still be hungry afterwards. If I went on this diet, I’d probably eat two foot-longs a day, veggie patties with no cheese, all veggies and extra jalapenos. I’d have to force myself to not drink a large soda during each meal, so I’d make myself drink water with one sub. I’m eating Subway right now, a foot-long veggie patty on wheat with tons of veggies, extra jalapenos (lots!) and mustard with a large Mr. Pibb and a Planter’s peanut bar from the vending machine. It’s my new comfort food, since I’m far from home and eat disgusting (but free due to a scholarship, so I deal with it) cafeteria food 99% of the time.

    Reply
  23. Laura

    I think you want to change your weight enough…I just dont think you have the proper attitude to change it. I used to weigh 210 pds on a 5’2 frame. I came across your post and wanted to tell you that you certainly can change your weight, whether it is the Subway diet or anything else that works for you. Subway does make it easy to keep track of what you eat, but there are many other diets that could work for you too. Sometimes just cutting back on portions and exercising more are all you need to jump start weight loss. I didnt follow the Subway diet exactly, but I did eat lots of them, and I am down to 156 pounds and have maintained this weight (give or take 3 or 4 pds) for 4 years. Just think positive and know that change will come if you are willing to sacrifice your temporary wants for something bigger in the end. Good luck!

    Reply
  24. anita

    dont go to a buffet

    Reply
  25. Al Staley

    No, it’s a stupid statement

    Reply
  26. Big C (At least I used to be haha)

    I went from 295lbs down to 225lbs by eating subway for lunch and dinner (footlong ham or turkey breast, on whole wheat. hold the dressing and cheese)\

    I also never ate past 9PM (went to bed at 11pm, so late night eating is a no-no)

    and the final thing I did was switch out juice, pop, beer for nothing but pure water

    I lost the weight in 6 months, but then again I am 6 feet 6 inches tall so I spread the weight better than someone who weighed the same but is shorter in height.

    Reply
  27. Idontbs

    Subway is hella good. I work out Mon – Friday every week, and yeah I have been losing weight.
    breakfast- I drink a protein shake
    Lunch- subway haha no mayo, ranch,salt,oil..ewww
    Dinner- cereal w/ skim milk or fruits

    Reply