Can I eat fast food and still lose weight?

In this short article, we will answer the query “Can I eat fast food and still lose weight?” along with a detailed discussion about the benefits and problems caused by the consumption of fast food. Let’s see how eating fast food doesn’t affect our weight.

Can I eat fast food and still lose weight?

Yes! You can lose weight while consuming fast food. If you are having fast food within your calories limit, then it is perfectly fine. Although it is not an easy goal to lose weight. It requires a lot of determination, dedication, and consistency. 

The most difficult part of the diet is controlling your cravings for fast food. But it is not impossible to lose weight while having fast food.

How can you lose weight while not skipping fast food?

Eat fast food at least once a week:

You can eat fast food at least once a week. It is a myth that you must completely give up on fast food when you are dieting. It helps burn more calories by boosting the metabolism.

You can have a cheat meal once a week. 

Be easy with sauces:

Sauces like ketchup, mayonnaise, or barbecue sauces are rich in calories. So, if you are on diet and having sauces with fast food or with any other food then you must minimize its uptake.

Drink water before eating fast food:

If you are craving fast food in your diet these days, then you must drink water before taking fast food. Because people mostly overeat. So, to avoid overeating you should drink water before eating. 

After drinking water, you feel like you are full, so you eat less fatty food.

Eat mindfully:

If you are eating fast food in your diet, then you must be aware of what you are eating and how many calories it contains. 

Moreover, you should chew properly and eat slowly. Because it helps in better digestion and makes you feel satisfied and relaxed.

Indulge in small portion:

There are a lot of unhealthy ingredients just like sugar, saturated fats, trans fats, and calories in it. If you are having a cheat meal once a week, then it is fine for you. But if you are having regular cheat meals then it could harm your body and won’t help you lose weight. 

So, you should consume a smaller portion so that you can keep your body safe and healthy.

Eat only one meal of fast food:

If you are craving fast food in your diet, then you should have just one meal of fast food. because it contains a lot of calories and fats. 

Balanced diet:

Losing weight is not about eating junk food or avoiding junk food. It is about knowing what and how much you are eating per day. If you are consuming the recommended number of calories while eating fast food, then it is totally fine. 

And even if you are not eating junk food but not taking care of calories consumption, it is not going to help you in losing weight.

So, you must know the exact ratio of a balanced diet.

A balanced diet contains 40% fruits and vegetables, 25% protein, 25% fibre-rich carbohydrates, and 10% fats. 

  • Protein sources: meat, eggs, fish, milk, yoghurt, and cheese
  • Fibre-rich carbohydrates: bread, beans, potatoes, and corn
  • Fat sources: nuts, eggs, seed butter, and flaxseeds.

Can you get six packs without dieting?

Yes! You can get six packs without dieting. You can get them by running, walking, biking, swimming or keeping yourself busy in your favourite sports. Cardio exercise helps in reducing belly fat.

So, this argument shows that you can still lose weight without dieting. 

Fast foods you can have on a Low-carb diet:

  • KFC grilled chicken
  • Coffee or tea
  • Chipotle salad
  • Lettuce-wrapped burger
  • Panera bread power breakfast
  • Buffalo wings
  • Bacon or sauces and eggs

If you are eating more fast food and consuming fewer calories it may cause difficulty in losing weight. So, if you want to eat fast food you must consume/burn calories to lose weight. 

Calories consumption per day

According to the 2015-2020 Dietary Guidelines for Americans, women can take 1600-2400 calories per day and men need 2000-3000 calories per day.

So, if you are consuming calories in the form of fast food within the limit then no need to be worried about losing weight. It is perfect.

Problems caused by overeating fast food

There could be many health issues if you consume fast food more than a limit. 

  • If you are having an excess amount of junk food, then there could be an increased risk of having depression. 
  • Fried food can cause a rise in LDL cholesterol levels.
  • An excess amount of fast-food consumption can cause an increase in blood sugar and insulin.

Conclusion

In this short article, we have answered the query “Can I eat fast food and still lose weight?” along with a detailed discussion about the benefits and problems caused by the consumption of fast food. We have discussed how eating fast food doesn’t affect our weight.

References

https://www.eatthis.com/10-junk-foods-to-eat-and-still-lose-weight/
https://coach.nine.com.au/diet/can-you-lose-weight-eating-only-junk-food/14b94e4d-f3bb-4825-88fc-eb085ab81717
https://www.betterhealth.vic.gov.au/health/healthyliving/protein

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.