Can I Eat Fast Food and Lose Weight?

In this article:

• 36.6% of adults say they eat fast food on any given day.
• Fast food consumption is linked to weight gain, obesity, and health risks.
• Still, you can eat fast food and lose weight. Small portion sizes are key. You can also make healthier choices when ordering fast food.
• Lark lets you track food. Then you can get instant feedback. Lark has a personalized weight loss program so you can lose weight while making small changes that fit into your lifestyle.

Fast food is part of our lives. The Centers for Disease Control and Prevention (CDC) say 36.6% of adults eat fast food on a given day. It is quick. It is tasty. And it can be a social thing. But can you keep up your fast food habit and lose weight?

You do not need to give up fast food! You can eat fast food and lose weight. It just takes some information and effort.

Fast Food and Weight Gain

Research is clear that people who eat more fast food gain more weight than those who eat less. A study in Lancet followed 3,031 participants for 15 years. People who ate fast food more than two times a week gained 4.5 kg more than those who ate it less often. Health concerns such as diabetes risk also shot up among fast food eaters.

This makes sense when you think about common fast food items such as the following.

• Sandwiches with a lot of bread, creamy spreads, and processed or fatty meats or fried chicken or fish.
• Hamburgers and cheeseburgers, especially with bacon and oversized buns.
• Burritos, pizza, and fried rice.
• French fries, onion rings, zucchini sticks, and other fried sides.
• Milkshakes, sodas, and smoothies.
• Pastries, doughnuts, and bagels.

It is no surprise that the Department of Agriculture (USDA) says that diet quality is lower on days when people eat fast food. People tend to have more nutrients that cause weight gain or health problems. They have fewer nutrients that improve health.

How to Eat Fast Food and Lose Weight

Still, you can eat fast food and lose weight! Here are some tips.

1. Eat Smaller Portions

It is a good idea to order the smallest option on the menu. That might be the kids' or junior-sized burger, a single slice of pizza, or a half-sized sandwich. And tacos are usually small compared to burritos. If there is nothing small enough for a reasonable meal, divide it in half before you start eating it. Put half away for later and enjoy the rest now.

2. Make Healthier Choices

Every restaurant has healthier and less-healthy options. These are some swaps to consider.

Just switching your drink can make a big difference for weight loss. The Centers for Disease Control and Prevention notes that sugar-sweetened beverages can cause weight gain and health risks such as high blood sugar, heart disease risks, and cognitive risks. Water, black coffee, and unsweetened tea are good alternative to soft drinks, fruit drinks, sports drinks, sweet tea, and flavored coffee drinks.

3. Special Order

You can probably get what you need for weight loss even if it is not written on the menu. Just ask! Most fast food restaurants let you adjust menu items. 

• Add extra vegetables, such as tomatoes, lettuce, and cucumbers.
• Serve dressing on the side.
• Serve sandwich and burrito fillings "naked" in a bowl instead of the bread or tortilla.
• Add mustard or oil and vinegar instead of butter or mayo to sandwiches.

You still have a chance to lose weight even if the restaurant does not accommodate you. You can always do these.

• Eat less.
• Remove breading from fried chicken before eating it.
• Eat fillings from burritos or sandwiches without eating the tortilla or bread.
• Remove unneeded toppings, such as bacon, dried fruit, or croutons.

4. Checking the Menu Ahead of Time

Most fast food restaurants have their menus online. Many of them have nutritional information, too. Take a look before you go to the restaurant. You can see what items are available and how many calories they have. Then you can go into the restaurant with a plan.

Fast Food Meal Plan: Order Healthier or Make Your Own

You can keep eating fast food. Or you can make your own healthy versions. These sample fast food menus can inspire fast food meals that are good for weight loss.

Sample Day 1

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Sample Day 2

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Sample Day 3

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Sample Day 4

With some planning and thought, you can have fast food and still lose weight. You can follow your regular routine and just make healthier choices to stick to your weight loss plan.

Losing weight can lower your risk for developing type 2 diabetes, and that's not all. When you lose a few extra pounds, energy levels can increase, cholesterol and blood pressure can improve, and clothes fit better. Best of all is that Lark makes weight loss simple!

Lark doesn't just know which choices can lead to weight loss. Lark coaches you on how to make good choices that can become habits. With small changes that fit right into your lifestyle, you can drop pounds and lower your risk for type 2 diabetes. Your personal coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss. 

The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.