Created by Jared Fogle, the Subway diet is a type of fast food diet that comes in two versions. If you choose the first version, you can have cereal with skimmed milk and coffee at breakfast. Dieters can eat apples and oranges between meals. The diet includes a turkey sandwich for dinner and Veggie Delite for lunch. The second version includes a 12-inch veggie sandwich for dinner and a 6-inch turkey sandwich for lunch. Dieters skip breakfast and can have a cup of coffee only. The list of allowed drinks includes diet soda, diet Pepsi, and water. Fogle ordered Subway sandwiches with pickles, jalapeno peppers, banana peppers, green peppers, and lettuce. He avoided mayonnaise, condiments, and cheese, and substituted them with vinegar and mustard. The 6-inch sandwich has 280 calories and 4 grams of fiber and provides two vegetable servings. If you follow this diet, you should avoid sandwiches with fatty meats, mayonnaise, meatballs, and tuna salad. Avocados contain vitamins, minerals, and healthy fats, but they are packed with calories. The list of banned drinks includes sugary drinks such as soda, energy drinks, and juices.

Dieters should choose sandwiches that contain less fat (up to 6 grams).There are many sandwiches to choose from, including the 6-inch Roast beef, Sweet onion chicken teriyaki, Veggie Delite, and Subway Club. The mini subs contain even less fat – turkey breast has 3 grams while roast beef contains 3.5 grams.

There are benefits to following the Subway diet, including portion control and convenience. Dieters eat low-fat, low-calorie sandwiches and healthy foods such as lean meats, vegetables, and whole grains.  It should be noted that the Subway diet is based on a 6-inch turkey sandwich, 12-inch veggie sandwich, and a bag of chips or pretzels. It is a very low-calorie diet which is below the 1,200 calorie limit. You can increase the size of portions and the calorie count. Diet boredom is another problem because dieters are not offered much of a choice. The diet does not supply an adequate amount of vitamins and minerals. It is low in essential minerals and vitamins and high in sodium content. There is a lot of salt in sandwiches with processed meat. Dieters can have a small bowl of cereal or they can skip breakfast, which is a major downside of the Subway diet. Skipping breakfast is harmful because breakfast recharges the body and brain. 

Subway can be a good choice for a diet because customers can choose their toppings. People who like sandwiches, omelet, and salads enjoy the Subway diet. The diet combines exercise and healthy food.

You can have veggie sandwiches if you are a vegan or vegetarian. The Subway diet is easy to follow and sandwiches are affordable. On the downside, this is not a dietary plan, and there is no diet support.