25.Sep.2012 Fast Food Diet

With Convenience Options


Fast Food Dieting:
Fast food typically doesn’t belong in your diet if you’re trying to lose weight, but as long as you make the right choices, an occasional trip to a fast food restaurant shouldn’t hurt. If you eat fast food, limit your calories within 400 for the meal. Choose from the restaurants and foods below to pick your meals within 400 calories.

Placing a limit on your fast food meal will allow for spreading your calories out during the day. You don’t want to starve yourself all day for a 1000 calorie fast food meal. For example, if you’re on a 1200 calorie diet, eat 300 calories for breakfast, 300 calories for lunch, 400 calories for dinner, and 200 anytime snacks.

Arby’sBlimpieBoston MarketBurger KingChick Fil AChurch’s ChickenDel TacoEl Pollo LocoHardee’sJack in the BoxKentucky Fried ChickenKoo Koo RooLong John Silver’sMcDonaldsPizza Hut,Taco BellWendy’s


The Fast Food Diet, by Dr. Stephen Sinatra
If you’re looking for The Fast Food Diet, by Dr. Stephen Sinatra you can order it on a site like amazon.com.

The premise of The Fast Food Diet by Sinatra is that you can eat fast food everyday and still lose weight as long as you stay within 1500 calories a day.

While it is true that you can lose weight eating anything as long as you stay within defined calorie limits, you have to consider the amount of saturated fats, trans fats, sugars and cholesterol in your food.

With The Fast Food Diet, you may be able to lose weight, but depending on how healthy your fast food is (i.e. Subway vs. McDonald’s) you could end up thin but also unhealthy and lethargic. Be wise!


Calories in Fast Food

Arbys Calories
Grilled Chicken Salad 210
Roast Chicken Salad 160
Turkey Club Salad, dry 350
Garden Salad, dry 70
Light Roast Turkey Deluxe Sandwich 260
Light Grilled Chicken Sandwich 280
Hot Ham ‘N Swiss Sandwich 340
Regular Roast Beef Sandwich 350
2 Potato Cakes 250
Homestyle Fries, small portion 220


Blimpie Calories
Zesto Pesto Turkey 370
6″ Club Sub on Wheat 370
6″ Turkey Sub on Wheat 330
Classic Chili with Beans and Beef 240
One serving fries 210
Cream of Potato Soup 190
Chef Salad, dry 150
Chicken Noodle Soup 140
Tossed Green Salad, dry 35
1 oz Fat-Free Italian Dressing 20


Boston Market Calories
Meat Loaf and Chunky Tomato Sauce 310
3/4 cup Old Fashioned Potato Salad 200
2/3 cup Rice Pilaf 180
Turkey Breast, no skin, without gravy or stuffing 170
1/4 Chicken, white meat, no skin or wing 170
Chicken Tortilla Soup 170


Burger King Calories
Chicken Whopper Jr. 350
Veggie Burger 330
Regular Hamburger 320
Croissan’wich w/Egg & Cheese 320
Bull’s Eye BBQ Deluxe Sandwich w/out Mayo 310
Chicken Tender Sandwich w/out Mayo 290
Small French Fries 230
Garden Salad, dry 25


Chick-Fil-A Calories
Chargrilled Chicken Club Sandwich 360
Chick-fil-A Chicken Sandwich 350
Chick-fil-A Chick-n-Strips Salad 340
Small Waffle Potato Fries 280
Chargrilled Chicken Sandwich 240
3.7 oz Chargrilled Chicken filet 230
Carrot and Raisin Salad 130
Chargrilled Chicken filet 100
Hearty Breast of Chicken Soup 100


Church’s Chicken Calories
Two Drum Sticks 280
One Thigh 230
Regular French Fries 210
Regular Fried Okra 210
Regular Macaroni & Cheese 210
Chicken Breast 200
One Drum Stick 140
One Corn on the Cob 139
Regular Cajun Rice 130
Regular Mashed Potatoes and Gravy 90
Regular Collard Greens 25


Del Taco Calories
Bean & Cheese Red/Breen Burrito 270
Small Fries 210
Soft Taco 160
Cup of Rice 140


El Pollo Loco Calories
Chicken Soft Taco 225
Flame Broiled Chicken Thigh 180
Taco Al Carbon 165
Spanish Rice 130
Flame Broiled Chicken Wing 110
Garden Salad 105
Flame Broiled Chicken Leg 90
Corn Cobbette 80



Hardee’s Calories
Grilled Chicken Sandwich 350
Regular Roast Beef Sandwich 310
Hot Ham ‘n’ Cheese Sandwich 300
Hamburger 270
Chicken Leg 170
Small Mashed Potatoes with gravy 90


Jack In The Box Calories
5 Chicken Breast Pieces 360
Two Tacos 360
One Chicken Fajita Pita 330
Hamburger w/Cheese 300
Monster Taco 280
Hamburger 250
3 Stuffed Jalapenos. 230
Side Salad 50
Low Fat Italian Dressing 15


Kentucky Fried Chicken Calories
One Chicken Breast 320
Crispy Chicken Caesar Salad w/out dressing and croutons 320
Honey BBQ Sandwich 310
Tender Roast Sandwich without Sauce 300
3 Crispy Strips 300
Toasted Wrap with Crispy Strip- no sauce 300
2 Whole Wings 280
Toasted Wrap with Tender Roast Filet- no sauce 250
BBQ Baked Beans 200
Potato Salad 200
Roasted Chicken Caesar Salad w/out dressing and croutons 190
Cole Slaw 180
Biscuit 180
Red Beans with Sausage and Rice 160
Sweet Kernel Corn 110


Koo Koo Roo Calories
Original Skinless Flame Broiled chicken Leg & Thigh 175
Caesar Salad, 9.5 oz 170
House salad 16 oz 165
Original Breast 160
Creamed spinach 140
Black Beans 140
Confetti Rice 130
Roasted garlic potatoes 115


Long John Silver’s Calories
Chicken Sandwich 340
Popcorn Shrimp, 1 serving 320
Breaded Clams 250
Regular Fries 250
Two Lemon Crumb Fish 240
One Regular Battered Fish 230
1 Bowl Broccoli Cheese Soup 180
Grilled Chicken Salad 140
One Battered Chicken Plank 140
One Crabcake 80
1 packet Tartar Sauce 40
1 packet Shrimp Sauce 15



McDonald’s Calories
Fiesta Salad with salsa 390
3pc Chicken Selects Premium Breast Strips 380
Crispy Chicken California Cobb Salad 370
Fiesta Salad w/out sour cream and salsa) 360
Crispy Chicken Bacon Ranch Salad 350
Chicken McGrill-plain, w/out mayo 340
Crispy Chicken Caesar Salad 310
6pc Chicken Nuggets 290
Hamburger 280
Small Fries 210
California Cobb Salad w/out chicken) 150
1 packet BBQ sauce 45



Pizza Hut Calories
Meat Lover’s Pizza, 1 slice 320
Pan Pizza-Cheese, 1 slice 290
Hand Tossed-Ham, 1 slice 260
Hand Tossed-Cheese, 1 slice 240
Hand Tossed-Veggie 220
Thin ‘N’ Crispy-Cheese 200
1 Serving Bread Sticks 130


Taco Bell Calories
Chalupas Supreme- Steak 360
Chalupas Supreme- Chicken 360
Bean Burrito 370
Chili Cheese Burrito 330
Soft Taco- Steak 280
Soft Taco- Chicken 190
Mexican Rice- 1 serving 190


Wendy’s Calories
Jr. Cheeseburger Deluxe 350
Chicken BLT Salad 310
One Large Chili 310
Grilled Chicken Sandwich 300
Jr. Hamburger 270
5 piece Crispy Chicken Nuggets 220
Small Chili 200
Spring Mixed Salad 180
One Mandarin Chicken Salad 150
6 Saltine Crackers 75
2 Tbsp Shredded Cheddar Cheese 70
Side Salad, dry 60
2 Tbsp Fat-Free French dressing 30

Many fast food restaurants offer pamphlets that underline the the calories in fast food served there. If you want to eat something that is not listed above, take a look at the nutrition pamphlet when you go to make sure that you are staying with the caloric range.

The Fast Food Diet:
Concerning Dr. Stephen Sinatra’s book, The Fast Food Diet:
I don’t recommend a fast food diet, certainly not one that includes fast food for every meal. It is fine if you want to eat fast food on occasion, but for the best results, stick to unprocessed foods, whole grains, fruits and vegetables.


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Fast Food Diet to How to Burn Belly Fat Home

If my list of calories in fast food is helpful to you, feel free to share it with family and friends!

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