Can you eat fast food and still lose weight? Or, if you are just working on eating healthy food to maintain a certain weight, can you still eat fast food?
Well, I think that depends on how you are looking at fast food. When I was morbidly obese, fast food was my friend. I loved swinging through the drive-thru window of my current favorite fast food restaurant, just anticipating the aroma, taste, and feelings of satisfaction that would come from the meal I was about to eat. I never minded handing over $4 or $5 dollars for high fat sandwiches, large greasy french fries, and sugar laden cokes. But of course I didn’t think about the food in those unflattering terms! I thought of the food in glowing terms like juicy delicious sandwiches, crisp hot fries, and refreshing cold drinks. And I never thought of fast food as evil!
During the 14 months it took me to lose my weight, I still ate at fast food restaurants. But although I did still visit them, I greatly cut back on the frequency. Instead of swinging through a drive-thru restaurant for a treat right after eating lunch at home, I actually planned to eat the occasional lunch or dinner at the restaurant. Oftentimes, having a meal with a friend at a fast food establishment was a way to visit with that friend without spending $10 or more on lunch.
In order to eat fast food without bingeing or eating 1000 calories for lunch, I needed to change my attitude towards the meal. I stopped looking at that lunch out as a special treat, or as my “last meal on earth.” Rather, I looked at the fast food meal in two ways:
- a meal to be enjoyed
- another opportunity to practice making good choices
It’s definitely not always easy to make good choices at fast food restaurants, but it is a lot easier today that it was 12 years ago. Back then, finding a grilled chicken sandwich on the menu was an anomaly, not a standard choice. But I did the best I could, ordering small meals, forgoing fries, and having water instead of colas.
So even though the restaurants hadn’t changed the kinds of foods they were serving, I had changed my attitude towards their food. It still tasted good, still filled me up, but no longer over-filled me!
Can you handle the occasional fast food meal that is sure to come your way? Yes you can. You can handle it by having a firm plan in place before you even get to the restaurant. Do some research on which selections are healthiest at the fast food restaurants you most often frequent. You may be surprised by how many calories/fat are in your favorite choices. Here’s one that surprised me recently:
Out of all the “classic” choices at Chick-Fil-a, the one with the most calories wasn’t the fried Chicken Sandwich (430), but rather the Chicken Salad Sandwich (500). I could have certainly seen myself in my obese days choosing the chicken salad sandwich because after all, it had the word “salad” in it so it must be healthier! But in actuality, it’s not. (Not that either is a great choice, but you see my point.)
I’d encourage you to take time to print out the nutritional data of your favorite fast food restaurants, and stick it in the glove compartment of your car. Next time you are caught out without a plan, or have a lunch date, pull your cheat sheet out and make a good, informed choice.
So, is fast food really evil? No, not really. Is it impossible to eat without gaining weight? No, not at all. But, it is possible to make the wrong choices at fast food restaurants – not only is it possible, but it is downright easy.
What’s your take on fast food? Do you eat it or not? How often? Different choices these days? Diane
By the way: Jenn at Slim-Shopping was kind enough to do an interview with me for a new series she is starting. Thanks Jenn!
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hmmm Id say YES!!! But know when I eat fastfood it’s always a good choice.
I hit chickfila frequently and get the grilled chicken salad and fruit.
for me a treat/cheat/whatever you wanna call it
wouldnt come from somewhere with a drive through.
Im a more grocery store cake or fancy steakhouse kinda gurl.
.-= MizFit´s last blog ..Workout excuses debunked (guest post). =-.
I have such a hard time saying no to the bad things at fast food because I just like them very much. I like the cheat sheet idea!
I just wrote a very similiar post a couple of days ago (I’m pretty sure you commented on it). It is such an interesting topic! When you referred to your prior thought process as viewing food as the “last meal on earth” I thought you really hit the nail on the head. That is exactly the main pattern of thinking that I had to change to start being successful this time around. I love your idea for the cheat sheets in the the glove box!
I don’t do it – my kids don’t do it – my husband doesn’t do it. It isn’t that we can’t make wise choices – it is that we don’t financially support those places. I would like to see them all out of business. I would like to see communities LIMITING the number (of them) that they allow.
.-= vickie´s last blog ..I found a local, organic farmer that does a box program. =-.
@MizFit – We only go a couple times a year! I’d much rather have tastier food as a treat too!
@Monica – My hubby loves fast food a lot too! When I told MizFit we only go a couple times a year – I should have said “I” not we!
@266 – I read your post, and decided to go ahead with this post that I had already written! Great minds think alike!
@vickie – Wow! Never? That’s amazing. You bring up a good point about communities limiting them. They probably should.
I think there are good choices to be had in most of them, and they are an okay alternative on occasion. Back before we began our journey, we were eating at fast food places every weekend, pretty much all weekend, plus pizza delivery and things midweek. Now, MAYBE once a week to every two weeks, and its still plenty often enough, and much kinder to our bodies and wallets!
.-= Pam´s last blog ..Anticipation =-.
For me I have to plan, plan, plan. If I’m eating out, I usually do look at the nutritional info so that I can make the best choice while there. I don’t think its realistic (for me) to say that I’m never going to eat fast food again, actually if I ever tried to say that I would surely jump in the car and go eat some because I don’t do well with those types of challenges. (smile). Instead, I have to negotiate with myself. You can have fries, but the small order. Or, you can only eat the fries that are longer than 2 inches. You can either have a small (jr sized) burger or a larger grilled chicken sandwich. You can eat this for lunch, but you must have a salad or a lighter meal for dinner.
I think in the end, its all about balance. As long as the day/week balances itself out with good/not so good choices, I’m ok….
.-= Lola´s last blog ..1st P90x Review (Days 1 & 2) =-.
I’ve never been a fast food person unless we are talking Papa John’s or Pizza Hut. When I’m stuck eating fast food I will usually go for a kids meal with a healthy side like apples or applesauce. It’s usually enough to tide me over till I can have a better meal. I think having the occasional fast food meal though is fine if like you said a healthier option is chosen. Good post.
.-= Dawn´s last blog ..They didn’t clean it!!!!!!!!!! =-.
@Pam – Good point about it being easier on the wallet to cut back on the frequency! It’s very true. You are doing great!
@Lola – Planning is so important, as is moderation. I love the fry size rule! I’m going to use that in my class next time I do it!!
@Dawn – Thanks Dawn! I like your idea of getting a kids meal – smaller portions built right in!
I just had to jump in here and say that you are so great about really being honest with how you used to think about things.
I love where you described how you thought of the food! And you are right if we really described how unhealthy it is we’d never touch it again!
But, I do love that you show that you can still have it if you want it. Choices right?
I have not been a fast food person for years & years. Just does not do anything for me BUT saying that, my hubby likes it & I do snack on a few of his fries when he goes.. which is a lot less than he used to. I am just sort of wary of what goes on behind the scenes making that stuff & it just is not the thing that calls to me. I crave the sweets like cookies or cinnamon rolls or fresh bread. Things like that.
It all comes down to choices & planning too. Yes, there are a lot of better choices you can make these days & if you do your homework first OR live in CA which now requires nutritional info at chain restaurants, it makes it much easier to make better choices.
Saying all that, if you are the type that can splurge & go right back to business, nothing wrong with that. It is all in how you plan & make your choices to all add up to meet your goals for that day or week.
I am not opposed to the occasional fast food outing, but for me it is just not worth it. I can do without fast food, so why even go? Of course, everyone is different though.
.-= South Beach Steve´s last blog ..Wild Wednesday =-.
I haven’t had fast food in a long time, but I think that you can make healthier choices at a fast food restaurant if you plan ahead.
When I used to eat fast food in the past (and wasn’t eating exactly healthy), getting fast food was an excuse “to get it all.” Looking back, I can’t believe the amount of food that I used to eat in one sitting. Eating at a fast food restaurant always meant that I felt stuffed and uncomfortable afterward.
Now if I do end up in a fast food restaurant, I drink water (versus insane amounts of diet coke) and order one item (versus three or four).
.-= Andrea@WellnessNotes´s last blog ..Salad with Halibut =-.
We go to Wendy’s on occasion, but for the most part, we stay away. I simply told my kids those places aren’t healthy. Wendy’s has a good grilled chicken sandwich and chili, but for the kids, it’s chicken nuggets or a hamburger and oranges and milk. I’m not too keen on the chicken nuggets and hamburger, so that’s why we don’t go often…just when I need a break from cooking.
.-= Amy H.´s last blog ..White Bean Chicken Chili =-.
here in the Uk we have less than 5% fat options in mcdonalds, burger king, pizza express etc finally they are becoming wise to it and so it can be a guilt free treat- i am not saying they are as good as if you cooked similar to at home, but ya know sometimes you just wanna be able to grab something quick and easy and yeh it wont wreck the diet. i am all for it
.-= Big_mummy´s last blog ..The stress is trying to get me… =-.
I keep Weight Watchers ‘Dining Out Guide’ in the arm rest of the truck. I’ve got things penciled in that weren’t included in the book, but that I found the point value elsewhere. It’s awesome to know I can whip in anywhere and be able to plan before walking in the door.
.-= Debby´s last blog ..The orange cones of life =-.
It’s funny that I rarely eat fast food anymore because I just don’t like the taste of it like I used to. I used to crave McDonalds cheeseburgers and fries – loved them! Now I really don’t like the taste at all. I guess that is a good thing. If we get stuck and eat at McDonalds, I get either a grilled chicken or a single cheeseburger and apple dippers on the side. Or the yogurt parfait. What’s annoying is that a single cheeseburger and apple dippers cost more than a giant value meal with 3x as much food!
Now pizza – that’s a fast food I still enjoy.
.-= Lori´s last blog ..Bagel day and brussel sprouts =-.
I haven’t read all the comments yet, but my answer (I am sure it will be unpopular!) is that occasional fast food visits are fine. McDonald’s has great salads now, with really low-fat dressings, and I really do not think a single cheeseburger from In-N-Out will kill you. I think without cheese they’re about 350 kcals and In-N-Out prides itself on using “real” ingredients. Obviously I don’t think making it a habit is a good idea, but I think it can be a part of a healthy lifestyle if you are smart about it!
.-= Lara (Thinspired)´s last blog ..Thank You. =-.
Fortunately I don’t come from a fast food background, so I find it pretty awful. Those two weeks when we were in America last week we couldn’t stop talking about how disgusting the food was!
This is where the distinction between being a weight loss blogger and a health blogger becomes apparent. For weight loss, the occasional fast food meal would be okay, but when you’re in pursuit of healing, it could set you back a lot. I wouldn’t dream of placing that much stress on my system. Furthermore for many people, myself included, that kind of food can unleash a wild eating frenzy, so I just stay away.
And I wouldn’t dream of giving that stuff to my loved ones, anymore than I would give them cocaine and cigarettes.
I know that that is an extreme view these days, but then again, I find taking pharmaceutical drugs extreme, not to mention having one’s body ripped open to remove organs and replace arteries. Or pumping one’s system full of drugs so toxic that it destroys the immune system and causes all the hair to fall out. That is extreme!
.-= Hanlie´s last blog ..Implementing the “New Rules” =-.
Eating like it was “my last meal on earth” really hit home with me. Great post.
.-= Gigi´s last blog ..Crazy Hungry =-.
I have mixed feelings about this. I’ve been keeping a food journal for a couple of years, so I went back and looked. I have eaten fast food (e.g. McDonald’s, KFC, A&W, etc) exactly 3 times in the last year, including this past weekend. So, when eaten so rarely do I really need to forgo my favorites? (McChicken and fries with coffee – I don’t like pop). If I’m going to have a grilled chicken salad, I can make it better at home… But I cannot make an authentic tasting McChicken … Also, when you think about it… most meals at fast food chains (if you don’t large size them) are WAY more portion controlled than meals at sit-down chains like Denny’s or Chili’s… I agree with you that fast food meals need to be treated as MEALS, not SNACKS!
.-= Janet´s last blog ..Day 115 – Powerless to Stop Making Mistakes =-.
If I eat fast food, I will have a burger without mayo or cheese. But no fries and no pop. Sometimes I will have just small fries or just a small sundae. But my rule is that I can’t have more than one of those three at the same time. If I’m still hungry, I’ll go home and have salad, fruit, etc. That’s the resolution I try to keep, anyway.
Pizza is the fast food of doom for me because it does not fill me up. I have to eat quite a bit before I’m full…like 4 pieces. So that I avoid.
I think the occasional fast food meal is fine, because in my opinion anything in moderation is okay.
I have noticed that my mindset towards fast food (McDonalds is one of my favorites) is changing. Sometimes it’s not worth the money or calories. If it is worth it and I feel like having a hamburger and fries on a particular visit then I just eat until I’m satisfied and stop there. A lot of times I also go for the healthier choice without really intending to. It’s foreign to think that way, but it is happening.
Really though…we haven’t been eating fast food all that much lately. It’s either a good restaurant or at home for us.
.-= Leah´s last blog ..Sweetness =-.
We, as a family, might eat at a fast food place once or twice a month. And it’s usually when something unexpected comes up. I do make better choices now and believe some people can eat at such places without going overboard.
.-= TjRenee´s last blog ..What happened to me… =-.
I’ve gotten to the point where I’d rather steer clear of all fast food joints. It’s not even the calories and fat, but simply the quality of the food that I have a problem with.
.-= Jack Sh*t, Gettin’ Fit´s last blog ..I’m Sorry, John, Paul and George (but not Ringo) =-.
I think you can absolutely eat at fast food restaurants and still be healthy and/or lose weight. While there are plenty of horrible options at these places, there are also plenty of healthy(ish) options too. You can eat healthy almost anywhere – you just have to know what you’re looking for.
.-= Lainie´s last blog ..Tofu Times Two =-.
You decribed me to a “t” when I drive up to a drive thru…
.-= Lisa´s last blog ..It gets worse… =-.
I used to be a huge fast food eater about 10 years ago. No wonder I got up to 210 pounds! When I think about all I ate, its so gross.
But that being said – I do induldge about once a month – usually a sausage biscuit – my favorite!
I do have a food guide, its small from calorieking.com and its always in my purse so I can make better decisions.
Loved the interview on my twin sisters blog!
.-= Biz´s last blog ..Tony to the rescue. . . AGAIN! =-.
I’m not a big fast food person, not even all that into fried stuff (well i do love french fries). the 2 places that kill me the most as far as fast food is dunkin donuts (the bagels) and like Dominos (how I gained most of my weight in college). Sometimes I go to Wendys and I just get a hamburger, which I know I could probably do better with but it’s rare. I just avoid Dunkin Donuts and Dominos. Dominos is easier to avoid as I don’t ever drive by any.
I LOVE Chick Fil A’s Southwest Chargrilled Salad. Without the tortilla strips (an extra 70 calories-and you never miss them) I think it’s a 250 calorie salad. I add my own dressing at home (another 45 calories) and it is such a wonderful, filling, quick way to get some veggies and protein in. I often don’t even miss the fried sandwich, shake, and fries at all.
.-= Amy´s last blog ..Kate-Weight-Watching =-.
Going in with a plan and/or printout with the nutritional data is a great tip! It’s funny how we think we are making a good choice and then, after looking it up, come to find it wasn’t that great. Always good to know before you go, instead!
I don’t eat fast food very often anymore. Before I began my “for real” weight loss journey, I used to do a lot of fast food. I was a closet eater and would do the drive- thrus a lot, so no one would know. I would order a lot and eat a lot. I know now that I was feeding feelings rather than hunger, but at that time, it was the only way I knew how to help myself.
But now, I don’t find fast food as attractive anymore. I much prefer eating “real food”, but in a pinch, I’m okay with grabbing something from one of them. I usually choose a salad or something on the healthier side; the thought of a burger or “fried chicken sandwich” just doesn’t appeal to me as much!
.-= Marisa (Trim The Fat)´s last blog ..First Day Jitters =-.
I eat WAY less fast food since I started in June. WAY less. The one fast food habit I can’t seem to kick is Krystal’s….I just love those little things.
However, now instead of ordering 8 Krystal’s, a large fry, and a large Coke….I now order 2 or 3 Krystal’s, depending on how many calories I want to spend (they’re 160 each)…no fries…and no Coke. It’s just enough to satisfy the taste I have for them….w/o spending 1,000-1,500 calories in one meal!!!
.-= Tammy´s last blog ..Ridin’ The Crazy Train =-.
As a family, we never eat fast food anymore, neither my boyfriend or my daughter like the food. But for me, it’s my special treat, and since it’s a rare visit, I order what I want, hello Big Mac and french fries.
Fast food is tricky. It all depends on why you are going there in the first place. Are you going to fill a craving or because you are feeding your body. Now days almost every fast food place has healthy choices to choose from. It is just actually choosing them. To me if it is to tempting then I just stay away all together.
Great post!
.-= Shannon Fab Fattie´s last blog ..It’s all a choice =-.
I don’t eat fast food often, but I certainly do think you can eat it as you lose weight. You can eat anything as part of a weight loss program, you just need to eat the right amount of it!
And learning to discern the good menu choices from the bad is definitely an important lesson as we go through life.
My favorite line in the post was definitely “another opportunity to practice making good choices.” That’s really such a fabulous way of looking at life. With your attitude and wisdom, it’s no wonder you’re a success story.
.-= Hadley´s last blog ..Credit scores, reports, and the things we get from our parents =-.
We don’t hit up fast food places too often (mostly Subway, then In and Out where we order Grilled Cheese Sandwiches: cheeseburger minus the burger w/ ketchup and mustard instead of spread, extra produce and we all split one order of fries and sometime McDonald’s as a real “splurge”).
I have noticed A LOT more establishments having their nutritional values posted in plain sight and this is definitely a good thing! Even though I am familiar w/ most of the info, it’s still a great reminder for me.
Last night, I went to McD’s and just ordered a small cone as a treat for myself (no kids w/ me). Before my weight loss, I probably would have ordered a Filet O’ Fish and McFlurry so my choices are much more “educated” these days
And like other posters, I would prefer to have my “treats” from a yummy bakery or fave restaurant.
Since I turned into something of a food snob, most of fast food restaurants or cheap store-bought treats no longer tempt me much.
I have a pre-planned “cheat meal” once a week to help boosting my sluggish metabolism. Why would I ever want to spend it on some cheap French fries when I can have a fancy meal at an upscale restaurant? Or why would I ever want to have Mars bars when I can have a piece of Belgian chocolate at gourmet chocolatiers? And since they are expensive, I don’t get to spend money on them as often as I would have on their cheaper counterparts.
I used to eat at fast food restaurants pretty often. I would order a meal deal, apple pie or other dessert and a diet coke. haha! I try to stay away from fast food these days. It is just too much of a trigger food for me. I know there are healthier choices and I think I can make them if I had to eat at a fast food restaurant.
In the Flat Belly Diet book, they give several fast food meals that fit within the plan. I usually only eat it if I’m out and about for a long time and forgot to pack my healthy snack/meal. I also read the Eat This, Not That lists for ideas on good meals and what to avoid. They have given restaurant report cards and Chick Fil-A is the BEST! Carl’s Jr, probably the WORST! (I refuse to eat there on principle – I hate their immoral disgusting commercials.) One of my favorites is Panera Bread – I LOVE their black bean soup.
For my son who needs high fat, high calorie meals, fast food is a good option. We look at all of the “Not That” lists for his meals. LOL
.-= MamaBearJune´s last blog ..Hubby went to Jared! (Loooooong post!) =-.
I eat at Subway a lot. The other fast food places, not so much. I just don’t crave them, for the most part, like I used to. If I ever crave a burger and fries, I think about how I’ll feel afterwards, and that’s enough to keep me from splurging.
.-= Alissa´s last blog ..Holey Donuts…hmmm Holey no! =-.
I never eat fast food due to 1. high carbs, 2. processed, refined carbs, 3. processed food, 4. MSG and other additives, 5. hydrogenated oils & trans fats.
Not eating fast food is not all about the weight, I consider my health and how I will feel after partaking before I worry about weight (and this is coming from someone who is obsessed with weight!).
.-= carla´s last blog ..The Cane =-.
When I was in ‘losing mode’, I was working and trying to take care of other things, and I didn’t have the time to cook. So I ate most of my meals on the go. What I learned was that I could easily replace McD’s, Pizza Whatever, and Taco Bell, with Subway, Chick-Fil-a (Grilled Chicken Salad==yummy!), Jason’s Deli and many of the dozens of other places that offer affordable and reasonable choices. There are several local chains that offer outstanding on-the-go meals made entirely with fresh, wholesome ingredients. Who knew?
With more time now, I eat more meals at home, but I still eat out fairly frequently. It’s all in making the effort to find the good stuff and then choosing to have that.
.-= Cammy@TippyToeDiet´s last blog ..I’m Shining, Are YOU Shining? =-.
Fast food is everywhere, quick, easy and cheap….no wonder it calls to us when we are hungry. I hardly ever eat fast food anymore, but I still get cravings. Regardless, after I’ve finished chomping down on my ‘value’ meal, I’ve realized that I didn’t really enjoy it all that much. I guess my tastes have changed…
.-= RickyRae´s last blog ..Workout Like a Rockette =-.
I don’t eat fast food and I don’t have any desire for it. It just makes me feel gross.
BUT I definitely enjoy other things, like movie theatre popcorn and french fries at pubs, which I think fall under the same category as “fast food”. I save them for treats. I don’t often go to movies or go to pubs, so when I do I sometimes splurge. But not all the time. And if I do, then I try to eat less earlier in the day to accommodate!
.-= Sagan´s last blog ..Day Ten of the Vegan Challenge =-.
Well, I’ve said it before, and I’ll say it again, “Yes, you can eat fast food and lose weight.” It’s all a matter of what choice you make at the fast food place. As a matter of fact I eat Wendy’s 5 piece chicken nuggets and mandarin oranges for lunch almost every day. I know they are not the healthiest thing to eat, but I do healthy for breakfast and supper, lunch is my ‘me’ time. We are lucky that ff places have healthier choices these days. Of course, if you can’t say ‘no’ to the unhealthy choices, then you should steer clear.
It’s all a matter of what you CHOOSE to eat. It’s not the foods fault.
.-= Ida´s last blog ..It’s the only one we get. =-.
Prior to the big weight loss of 2005, I ate at a fast food place almost daily, if not more than once.
During the loss, I used Dr. P:ills guide and would get a Wendis small chili and side salad.
The daughter watched Super Size me in science and boycotted McD.
Now it is usually and subway sandwich, or something from Whole Foods.
Sometimes a burritto from TB.
I was suprised with how bad a taco salad is at TB. I always thought I was eating healthy-not at all!
Prior to the big weight loss of 2005, I ate at a fast food place almost daily, if not more than once.
During the loss, I used Dr. P:ills guide and would get a Wendis small chili and side salad.
The daughter watched Super Size me in science and boycotted McD.
Now it is usually and subway sandwich, or something from Whole Foods.
Sometimes a burritto from TB.
I was suprised with how bad a taco salad is at TB. I always thought I was eating healthy-not at all!
BTW I love your blog!
Hi Diane,
My wife ate out at subway during a long grocery shopping trip last weekend and we got a couple of tasty, healthy 6″ subs. It is kind of funny but when I was on the gluttony diet (you know – eat everything that fits into your gut), I would have had the fattiest; 12″ sub only because they did not sell an 18″ sub.
.-= John W. Zimmer´s last blog ..Staying on Course is Tough; Use Real Numbers! =-.
It used to be that my family would eat fast food probably four or five times a week…and crappy convenience foods the rest of the time, but it was almost entirely about me being too tired to cook. Now we eat fast food as an occasional treat (and I cook all the time instead) and because it tends to be so high in calories and fat, I am pretty firm about only sticking with the stuff that’s really worth it. I’m not going to waste all those calories on something that doesn’t taste really spectacular!
.-= Sarah´s last blog ..Playing Catch Up =-.
The only fast food I can possibly bear anymore is the Chick fil-A sandwich (just one) and the Egg McMuffin with no cheese. Thanksfully, my fast food love went south on it’s own because my taste buds revolted. The more I ate healthy, the more fast food tasted disgusted. And so it is, except for those foods I mentioned (for now).
.-= Yum Yucky´s last blog ..Fat-So Inc.: A Message From the President =-.
If you think fast foods can make you loose weight then i’d say that eating right food i mean healthy foods can make you stay fit and healthy at the same time.
.-= Jane ´s last blog ..The Powerful Maca Milk Shake =-.