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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?
  • Product Name
  • User Rating
  • Easy to follow
  • Cheap Price
  • Fast Results
  • Subway Diet
  • 29 /100
  • .
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User Feedback

(Page 2 of 2, 35 total comments)



i ve been eating nothing but subway in the morning and at night .. and ionly eat the grill chicken or the turley with lett..tom.. onion.and lite mayo

posted Oct 7th, 2009 9:36 am



lost 10 pounds in 3 weeks

posted Oct 2nd, 2009 8:31 pm


how can anyone say subway is expensive??? $5.00 footlong who can beat that price??
I have been on a new life plan for a month and lost 10 pounds and ate at subway at least 4-5 times.
i love the veggie delite. I love that they have a calorie count on their napkins it makes ordering so easy and the bread is always fresh and so are the veggies.

posted Jun 20th, 2009 4:28 pm


Dosen't Work

posted Mar 10th, 2009 6:00 am


This diet is probably a marketing trick by Subway, which is also one of the most expensive fast food chains. I like eating at Subway, but not all the time.

posted Mar 6th, 2009 12:59 pm


It is almost the end of Feb, I started the diet at the beginning of December, I have lost 40lbs. Drives my spouse and coworkers nuts because that is the only place I will go, but it does work.

posted Feb 25th, 2009 11:00 am



Good diet,i lost 5 pounds in a few days!

posted Feb 15th, 2009 12:25 pm



I like the subs and I eat the turkey with Italian bread with lettuce and tomatoes. I eat 2 -6" a day. Have 240 calories for breakfast.
It takes the worry out of measuring and cooking. Plus I llike the subs.

posted Jan 30th, 2009 8:47 pm



I want Jareds meat on my sub!

posted Jan 4th, 2009 7:20 pm



I like subway two thumbs up 4 jared....

posted Jan 4th, 2009 7:13 pm



The food is good to eat after 420

posted Nov 3rd, 2008 11:40 am



omg subway is soooo delicious.
you people doownn there that says it sucks bite me, your so stupid its amazing!!

posted Oct 23rd, 2008 4:44 pm


subway is expensive!

posted Sep 5th, 2008 8:26 pm


subway sucks

posted May 27th, 2008 1:27 pm

bob the builder

i love subway asn Jared rocks...subway eat fresh

posted May 13th, 2008 3:40 pm


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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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