Fast food is cheap and convenient but everybody knows it isn’t exactly good for you.
However if you want to indulge but not completely overdo it, nutritionist Abigail Montgomery has revealed the very easy swaps that can save you up to 900 calories the next time you visit McDonald’s, Domino’s, Subway, or KFC.
The study reveals that two very similar pizzas or burger and fries meals can vary wildly when it comes to the number of calories they contain.
By making an easy switch to a lighter or smaller like-for-like fast food item, you can save hundreds of calories while still enjoying the food you’re craving.
Abigail also reveals what she would order if she were to visit some of the UK’s biggest fast food chains, picking out the lightest options for customers.
SUBWAY
A Chicken and Bacon Ranch Melt (left) footlong sandwich a Subway contains 1,005 calories, while a still-meaty but leaner Turkey Breast and Ham Subway (left) contains 351 calories fewer at 654 kcal
Abigail Montgomery, a nutritionist for ProteinWorld.com, said she would order a six-inch Chicken Tikka sandwich without cheese or sauces if she were to visit Subway.
She said: ‘In reality, there is no need to order a foot-long sandwich, a six inch is normal.
‘Chicken is a form of lean protein, which is great for muscle maintenance while remaining low in fat.
‘The added spices will add flavour and boost metabolism, and as I’ve avoided cheese (high in fat) and sauces (high in sugars), I can add as much salad as I like.’
MCDONALD’S
Want to save some calories but still enjoy a beef burger at McDonald’s? The large Big Mac meal (left) contains 1,164 calories, but a medium Cheeseburger meal (right) contains 638, which will save you 526 kcal
Abigail said it was tough to know what to order from the McDonald’s menu as a nuritionist but opted for three chicken selects with a small fries and water.
She said: ‘McDonald’s is a tough one, as even some of their ‘healthy’ options (salads etc) can quickly turn into unhealthy options with added sauces and meat coated in breadcrumbs – and, let’s be honest, no one goes to McDonalds to order a salad.
‘The best option I can see for myself would be three chicken selects, small fries and a bottle of water.
‘The lean protein from the chicken gives you a hearty 27g of protein, and the entire meal has less than 1g of sugar. It also allows for a bit of indulgence without excessive calories as it works out as 600kcal for the entire meal.’
KFC
Abigail said she would order a BBQ wrap with fries, and explained: ‘Anything deep fried or coated in breadcrumbs adds unnecessary salt, fat and calories.
‘The best meal available is the BBQ chicken wrap with regular fries, as it has 20g of protein with only 2g sugar.’
DOMINO’S
If you want to save a few calories, buy the Large Hot And Spicy Pizza (right), which contains 1,680 calories, rather than the 2,060-calorie Large Mexican Hot (left). The swap will save you 380 calories
Abigail said she would order an Italian-style Sicilia pizza at Domino’s without the chilli oil if she were to visit.
She explained: ‘A thicker crust adds extra carbs, salt, fat and sugar to this meal, so opting for a thinner, crispier base will always be the better option.
‘You’ve got your lean protein with the chicken and the Cajun seasoning will help boost metabolism. If you really want to kick-start your metabolism, add some extra jalapenos.’