Most people don't think of fast food as being conducive to weight loss. While much of what is served in fast-food restaurants is very high in fat, calories and sodium, it is possible to create a healthy meal that helps you achieve your weight-loss goals. Reviewing the restaurant's menu and nutrition information before you arrive allows you to make the best decision.
Entrees
Many burgers are weight-loss downfalls because they contain toppings and multiple patties that increase their fat and calorie content. For example, a Double Whopper at Burger King contains 920 calories and 57 g of fat, but a regular hamburger only has 340 calories and 16 g of fat. Clearly, opting for a single patty burger saves you enough fat and calories to make it a healthier choice. Watch out for fried chicken burgers; they may sound healthier but are still high in fat and calories. Grilled chicken burgers are usually a better choice than burgers and fried chicken. Fast-food restaurants that offer Mexican-inspired meals are ones to limit as well. The sour cream, ground beef and full-fat cheese make them too high in fat and calories. The Nachos Bellgrande at Taco Bell contain 760 calories and 39 g of fat. Skip the meat and sour cream for a reduced content. A bean burrito at Taco Bell only has 370 calories and 12 g of fat.
Sandwiches
A sandwich may seem like a good choice, but the toppings you choose may not be the right ones if you are trying to lose weight. Lean turkey, low-fat cheese and sliced vegetables are healthy sandwich fillings. Limit or avoid mayonnaise or sauces, which are high in fat and calories and won't contribute to weight loss. A 6-inch turkey breast sandwich at Subway has 254 calories and 4 g of fat. Watch out for grilled sandwiches, which are higher in fat and calories. For example, a Roast Beef and Havarti Panini at Arby's contains 847 calories and 34 g of fat.
Sides
Many of the side orders offered at fast-food restaurants can ruin the healthiness of an entree. If you order a single-patty burger and eat it with a large order of fries, you have likely still consumed more than is healthy for weight-loss goals. A large order of fries at McDonald's has 520 calories and 25 g of fat. Many fast-food restaurants offer alternatives like fruit cups or salads. Opt for a side salad for a low-calorie addition to your meal. The one offered at Wendy's contains 60 calories and 3 g of fat. Use just a small amount of reduced-fat salad dressing to keep it healthy. Watch out for entree salads, though, because the toppings are often unhealthy.
Recommendations
It is possible to enjoy fast food and still lose weight, as long as you don't make it an everyday meal. The American Heart Association recommends single-patty burgers without cheese or sauce and with lettuce, tomato and onion; grilled chicken instead of fried on sandwiches and salads; and baked chips, fruit or vegetable salads over french fries or onion rings. Choose unsweetened iced tea or water to keep calorie intake low.
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