When on a mission to lose weight, one of the most difficult items most new dieters have a hard time giving up “cold turkey” is fast food. College students especially have a tough time—they’re always pressed for time which makes the convenience of fast food oh-so-appealing. Not to mention that campuses are typically flooded with fast food chain restaurants at every corner. While it’s a known fact that fast food isn’t good for you, it’s still understandably hard to give up. That said if you have no choice but to go through a drive-thru at least make sure you’re ordering the smartest choices possible to cut down on calorie intake and not ruin your entire day. To learn how, read on.
Be Selective with Size and Bread
One of the easiest ways to cut the calorie intake of any fast food burger meal is to choose the “junior” or kid’s size burger (meal). You can still get your burger-craving fix without risking over indulgence since the portion is cut for a small child. That said, it should be automatic that you never ever request larger than a small value meal (no super sizing here).
You also may want to consider omitting the bun altogether. Even at some sandwich shops, you can specially order a lettuce wrap or whole grain tortilla wrap with your favorite ingredients and sauce. If you want the carbs from the bread, at least ask if the restaurant offers wheat buns which are a healthier alternative to white processed buns.
Choose Ingredients Wisely
When it comes to actually building your burger or sandwich, it’s important to follow some of these rules:
- Lean meats such as turkey and chicken are better alternatives. Grilled chicken, not breaded chicken is the way to go.
- Don’t order double patty burgers.
- Mustard, ketchup, and BBQ sauces are lower in calories than mayo.
- Be cautious of burgers that are topped with a “special sauce” since most of these are mayo based.
- Skip out on adding cheese.
- The more veggies as toppings the better.
Be Smart About Sides/ Beverages
Lastly, you want to be extremely picky about what items you choose to accompany your burger, sandwich or wrap. Fries and onion rings should be a no-no, even if they’re avocado or sweet potato fries that some fast food chain restaurants are now offering. Depending on where you go, you should have the option of selecting a healthier alternative to fries, such as a fruit cup, side salad, baked potato, yogurt parfait, or baked chips. Take advantage of this. *If you choose a side salad, remember to avoid creamy-based salad dressings such as ranch. Ask for vinaigrette. Your baked potato should be plain.
When ordering a beverage, the smartest choice to pick of course is water. It has zero calories and will help flush out the toxins you have in your body. Stay away from soda and lemonade. Sweetened ice tea can also be a waist-line killer due to all the sugar.
If it’s not a habitual thing, going to a fast food burger place on days that you have no time to cook can be relatively safe if you follow the tips above.
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