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Subway Diet

Subway Diet Review (UPDATED 2024): Don't Buy Before You Read This!

Sandwiches helped Jared keep off the weight for 10 years. Can you?

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What is it?

The Subway Diet is a weight loss diet that claims you can lose weight by eating primarily only Subway sandwiches. It was popularized by a spokesperson named Jared Fogle, but the Subway Company has never endorsed this officially.

Jared Fogle once weighed 425 pounds, and he claimed to have lost 245 pounds within 11 months. He also had serious obesity related illnesses, but was able to make drastic changes. In reviewing weight loss diets our review experts found the 18Shake Diet to be the best overall. It’s made up of a fat burning diet pill and an appetite suppressing meal replacement shake. Discover more about the 18Shake Diet by clicking the link here.

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Subway Diet Ingredients and Side Effects

Here’s a list of common ingredients added to Subway sandwiches:

Skinless Chicken Breast

Gum Arabic

Autolyzed Yeast Extract

Disodium Inosinate


Artificial Flavors

Soy Protein Concentrate

Modified Potato Starch


Ascorbic Acid


Fumaric Acid

Lactic Acid

Sodium Nitrite

Sodium Benzoate

Polysorbate 80

Calcium Chloride

Potassium Sorbate

Polysorbate 60

Corn Syrup

Gum Arabic: Thickener made from the hardened sap of the acacia tree. It’s used to stabilize other ingredients. Potential side effects can include:

       • Nausea, loose stools, and bloating.

       • Gas, digestive issues, and stomach related issues.

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Fructose: Simple fruit sugar added to many processed foods to provide a sweet taste. It has been shown to potentially cause serious obesity related side effects. Potential symptoms can include:

       • Increased risk for gout, liver disease, and diabetes.

A clinical study by the Louisiana State University System showed:

“no biological need for dietary fructose

“poorly absorbed from the gastrointestinal tract”

Therefore, there is no need for this ingredient and the body does not need it.

Artificial Flavors: Man made ingredients which are used to mimic natural flavors. They can be extracted from things like coal, tar, wheat, dairy, soy, and other potential allergens.

DATEM: Emulsifier added to give foods a chewy texture. This is often added to Subway bread. It may potentially lead to side effects such as:

       • Abdominal pain, nausea, and fatigue.

       • Headaches, itching, and stomach aches.

Sodium Nitrate: Preservative often found in processed meats such as beef jerky and bacon. There are clinical studies which show that it can lead to side effects such as:

       • Colon cancer, Alzheimer’s, and DNA damage.

       • Stomach pain and nausea.

Live Strong.com has also added:

“associated with an increase in brain tumors, leukemia, and nose and throat tumors”

This ingredient has been shown to potentially cause many serious issues.

Sodium Benzoate: Food preservative which is used to prevent fungal growth. When taken at high amounts it can potentially cause hyperactivity and liver issues.

Benzene can also come from the ingestion of this ingredient. This can potentially cause leukemia and blood cancers when it is taken in high amounts. Follow the link here for a list of the best weight loss diets.

EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.

Subway Diet Quality of Ingredients

There are some wholesome ingredients since one can add a lot of vegetables and lean meats to one’s sandwich. However, there’s also the use of many kinds of processed ingredients, artificial additives and cheap sweeteners to the bread, sauces, dips, and some preserved vegetables.

Some of these ingredients like fructose can make weight loss more difficult. There’s also the addition of additives which have not been shown to be the best for overall health.

Some of these ingredients are also lacking in important vitamins and minerals. Relying on a majority of nutrition from only sandwiches may not be enough to both satisfy taste buds and nutritional demands. For the list of the best weight loss diets, click on the link here.   

The Price and Quality of Subway Diet

Prices can vary on the type of sandwiches one chooses, and it also depends on what kind of toppings one chooses. On average, a foot long sub costs around $6. Therefore, at 2 subs a day this would cost $12 a day or $360 for 30 days.

Some of these ingredients aren’t very wholesome, and there is heavy use of many processed additives.

It can also be difficult to have to eat mostly sandwiches until one achieves weight loss. There’s also the issue of this diet not being very structured. At just 2 sandwiches a day and whatever meal one wants later in the day, it’s still possible for one to eat excess calories.

Business of Subway Diet

This diet was never endorsed or mentioned by the official company of Subway. Instead, their one time spokesperson Jared Fogle claimed he lost weight by eating 2 subway sandwiches a day and introducing walking.

Whether or not one will be able to achieve these same results depends on numerous factors.

It’s worth noting that any reduced calorie diet can lead to some weight loss, but to only eat sandwiches one might not receive all the necessary nutrients. This is why the actually company Subway has not promoted this as an alternative to any other weight loss diet.

Also there’s no specific guide online to explain how to properly manage this diet. Jared Fogle has since been in legal trouble for his ties to the distribution of material related to children. Click the link cited here for a comprehensive list of the best weight loss diets.

EDITOR’S TIP: The top 10 list of the best diets is available here.

Customer Opinions of Subway Diet

There is very little information online about this diet, and therefore customer experiences are limited. Here are some select reviews found online:

“tried eating like this for 2 weeks but I gained a lot of weight”

“I did manage to lose some weight but I had to make smart voices and skipped out on cheese and oils”

“another day down and I have not lost any weight buy eating like this

“this is just a marketing scheme by Subway, I doubt eating like this would be healthy to do”

There were mixed experiences from people. Some who were obese did manage to lose weight, while others said they actually gained weight.

Whether or not you’ll share the same experience depends on the total calorie output, which takes reading the nutrition facts label.

Different subs can range drastically on the amount of calories they provide. Provided in this link is a list of the top ranked weight loss diets.

Conclusion - Does Subway Diet Work?

The Subway Diet is promoted by a former spokesperson but isn’t an actual diet created by the owners of Subway. While one can lose weight while eating low calorie subs, this depends largely on what kind of sandwiches one chooses. Some people gained weight while others did have some weight loss changes. There’s also the use of processed ingredients and cheap additives such as fructose.

Our review experts have fount ha the best weight loss solution is the 18Shake Diet. It provides a fat burning diet pill and an appetite suppressing meal replacement shake.

Customers have left before and after photos to showcase their individual weight loss results. There’s also only natural ingredients added free of any preservatives, colors, binders, artificial additives of any kinds of fillers. Learn more about the 18Shake Diet by clicking on the link here.

How Does Subway Diet Compare?
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User Feedback

(Page 1 of 2, 35 total comments)


This website promotes products rather than the basics...
No way no how this website is not an advertising money making scheme...
Go ahead and delete this...but who are we in life if we have no integrity?

posted Jun 9th, 2017 11:42 pm


This works if you are smart.
1. Gut the bread (2nd most important aspect)
2. NO OIL!!!
3. Condiments w/ no calories...mustard or buffalo give amazing flavor!
4. No cheese!
Stick to this and it's guaranteed weight loss...unfortunately, one will cheat on the side, and say subway diet doesn't work...ok then...lie to yourself about what you put in your body...

posted Jun 9th, 2017 11:08 pm

Patrick Tommaso

Only been on this diet for 7 days but so far I've lost 10lbs and would highly recommend this diet to anyone.

posted Apr 13th, 2017 5:53 pm

Stanley Duncan

I went to subway with my "buy one get one free" 6 in. sub coupon and was quite disappointed when I was charged for a 30 0z. (2.25$) pop even though I didn't want it. I realize you make most your profit off pop but if you're going to run a special that requires you to buy pop in order for the "get one free' part to work then give HEALTHY people an option on their drink. Have you forgotten you are trying to represent a healthy choice? I'm still pissed off. And it's not about the money!

posted May 12th, 2016 8:24 pm



Lost 35 pounds several years ago on this diet, so I decided to try again. So far, I've lost ten pounds in two weeks. I mix it up a bit - I never eat bagged chips, substituting yogurt (to get in some healthy dairy) or a little fruit. Once in a while I have a cookie, though I generally share it with my daughters. I also sometimes have canned soup instead, and once a McD's Quarter Pounder with salad instead of fries.

I have either the veggie or the BMT - always get cheese - and have a half-portion of the Subway Viniagrette. Once in a while I add bacon to the veggie. I also get foot longs because they're cheaper that way, but ask for them to be wrapped separately so I won't be tempted to eat more than a half sandwich at a time.

All diet drinks, lots of ice, try to move a little more (working up to actual exercise - my knees are utter junk). So far I feel really, really good about this.

Oh, and I'm using the free version of Happy Scale to keep me focused and on track. Weigh once a day, don't worry about the actual number beyond inputting it, and Happy Scale helps smooth out the bounces so you can see your real daily progress, monitor slow-downs, etc.

posted Jul 15th, 2015 9:53 pm



Mon - Fri, each work day I eat for lunch 12 inch on wheat, ham or turkey - no dressing except buffalo sauce which is Franks medium buffalo hot sauce (o calorie). With american cheese....this is approx 640 cals, and even in a conservative 1800 calorie a day diet for a male - that's certainly not too much in one sitting if its your biggest meal of the day. Baked chips is a another 140 calories which I also do. Diet soda (diet coke) to prove I will lose weight with it (plus it is my only caffeine intake). I was 290 March 9th 2010, and as of 30 days later I am at 274. Subway, with the right options is good ole calorie control. I have failed in many diets over the last 10 years, this one is sticking as its easy, cheap (show me another daily healthy option at $5-6 bucks with this much veggies) with locations everywhere.

posted Apr 10th, 2012 5:21 am


good place to eat i eat there all the time lost 15 pounds

posted Sep 7th, 2011 12:34 pm


Subway offers the veggie delight, but they make fun of you for ordering a sandwhich without meat.

posted Jan 25th, 2011 7:48 pm



if you look at how the LA weight loss diet works, they basically portion out starches, dairy, fats, veggies, and fruit. so all these things are found in subways subs . on the la weight loss diet i lost like 25 pounds in one month. for the bread, only wheat. and no soda or sugary juices.

posted Jan 15th, 2011 3:06 am


This diet does work and its relatively cheap. Just order a $5 footlong and eat half of it for lunch and the other half for dinner. I get all the veggies except jalapeños so its fully loaded. This ensures you get the most food for your money. So its only 2.50 per meal. THATS NOT EXPENSIVE PEOPLE. You also have to work out everyday for at least 30 min. I didn't lose any weight because I was working out and gaining muscle but my stomache flab was erased in 2 weeks. This diet does work and its delicious

posted Dec 15th, 2010 4:30 pm


I suggest getting a 6" turkey sub, add extra turkey and veggies, no mayo of course. That way you get the extra protein withgut having the extra half-loaf of bread and/or the extra cheese.

posted Nov 18th, 2010 10:24 pm

c polski


Subway is delicious, fresh bread, veggies, meats. Awesome (huge) salads. How anyone can say it's expensive is nut's. Figure it out, where can you get such healthy eats for $5.00 (foot long) sub.

posted Oct 17th, 2010 8:32 am


When i lost weight before I ate subway everyday. I would get the turkey or ham on the oat bread. with pepperjack cheese, all veggies and hot peppers, and my sauce was vinegar. Now vinegar is a weight loss agent. whenever i eat one of these subs i feel like the fat is melting away. The acid in the vinegar actually helps your bowels to move along food and waste so you dont absorb fat. Anwyays I lost 35 in 3 months. But i didnt only eat subway. i did treat myself to pastas and yummy meals. its all portion control..and if you stop drinking soda's you will for sure lose it. I lost 10 pounds in 3 weeks by not drinking soda's. I didnt even exercise. the calories add...OH YEAH AND DONT WORRY ABOUT THE FRUCTOSE SUGAR IN THE BREAD...ITS JUST SUGAR THATS BEEN MELTED. ITS NOT LIKE ITS SOME HIGHER CALORIE FORM OF IT. ONE SUB A DAY IS NOT GONNA HURT. vINEGAR ADDS A NICE OVERALL FLAVOR. ANYWAYS THATS IT, GOOD LUCK. IM DOING THE SUBWAY DIET BUT ITS MIXED IN WITH WEIGHT WATCHERS. :)

posted Sep 12th, 2010 3:17 pm

Maureen Burns

Try going Subway without the bread. It contains high fructose corn syrup, which not only causes weight gain, but is not good for diabetics.

posted Jun 29th, 2010 8:19 pm

Travis Morgan


As long as you choose your sandwich wisely, subway can be a healthy choice. For one, you should only get a 6inch. A 12inch has too many calories. Two, choose something relatively low in calories and fat like turkey, roast-beef, veggie, or roasted chicken. Or you can have it made into a salad. You drop 200 calories by losing the bread. Substitute mayo for mustard. Say "no" to cheese. Eating like this plus exercising, and you can lose weight. Just choose wisely and exercise and it is a good plan. Those who say it doesn't work are not either choosing their sandwiches wisely, not exercising, not staying with it, or are splurging later.

posted May 3rd, 2010 12:32 pm



another day and still haven't lost weight and all hope in subway is going way down. but i will be still trying to lose weight but i still think that it isn't going to work and jared is really lucky

posted Apr 16th, 2010 10:44 am



it doesn't work i have been eating subway for 5 weeks and still haven't lost weight

posted Apr 15th, 2010 8:32 am


I think that the Subway Diet can work for some people, however the whole issue of dieting is an area that attracts a lot of debate. I believe that the Subway franchise chain is doing a good thing in promoting healthy eating in the fast food industry but there is still a lot that needs to change.

posted Mar 25th, 2010 8:56 am


I did the Jared diet for 6 months and lost 62 lbs. I ate a 6 inch turkey loaded with veggies and only yellow mustard a bag of baked lays and a diet soda for lunch, a 12" veggie with only mustard and diet soda for dinner.

posted Dec 8th, 2009 6:13 pm


subway is erally good after a 420 when jared buys it

posted Oct 13th, 2009 10:16 am


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BACKGROUNDBACKGROUND Start the Diet Now Advertisement

Jared Fogle achieved fame and fortune as a college student who lived in a dorm room above a Subway sandwich shop. He simply consumed a 6-inch Subway sandwich at every meal and went on to lose a reported 245 pounds.

Now he's back, 10 years later and still maintaining his weight loss. He's also teamed up with the likes of Michael Strahan of the New York Giants, as he retires his "giant pants" in the "tour de pants" (an ode to Tour de France) to promote once again how Subway sandwiches can help a person lose weight.

Complete with a book tour, video log and interactive website, Jared has partnered with Subway to convey the important message of making good food choices for health and vitality.

Out of all this has born the Subway Fresh Fit menu, which includes a multitude of healthy sandwiches served with Dannon yogurt and diet soda. The Biggest Loser team has also paired up with Subway to promote the idea of healthy food choices as a cornerstone to weight loss.

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  • Subway sandwich shops in most markets
  • Healthier fast food option
  • Baked chips, yogurt and diet sodas are heavily promoted as a healthier choice
  • The company does a good job of revealing nutritional values of all foods
  • Relatively inexpensive
  • Vegetarian friendly
  • Kosher options available in some locations
  • You have to ignore the smell of fresh baked cookies
  • No full-plan support, must maintain on your own

Subway sandwiches are overall good tasting and satisfying. Even kids will enjoy their new Fresh Fit Kids meals which include a mini sub, raisins, and low fat milk.

Put together while you watch, Subway sandwich "artists are usually good about adding extra vegetables, and leaving out the fatty spreads upon request.

The 6-inch Veggie Delite sub with no mayo and and extra lettuce, tomato, and bell peppers is less than 250 calories at only 3 grams of fat. For a man over 5'10" with a daily calorie requirement of 2100 calories, he could swap a sub for a daily pastry and still lose weight.

Broad menu selections are available, including:

  • Hot and Cold sandwiches
  • Traditional turkey, ham and roast beef
  • Chicken Club
  • Chicken Teriyaki
  • Veggie Delite

Jared promotes that he maintained a walking program, and the website has an add-on for teachers and parents to promote increased activity in children.


Jared's book, "Jared the Subway Guy: Winning through Losing", is as much a motivational book as any. With tips like "don't skip breakfast" and "wait 20 minutes to register fullness", the average dieter will take comfort in the lessons they have heard many times before.

By positioning themselves as a healthy dining option, Subway is bound to achieve success, and Jared's weight-loss maintenance is an inspiration.

Common MisspellingsCommon Misspellings

Subways diet, subway deit, Jared fogle diet, fresh fit diet

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