Summary of How to Lose Weight While Eating At McDonald’s:
*Tips to lose weight at McDonald’s:
1. Avoid fried foods.
When trying to lose weight, it’s best to steer clear of fried foods, including fries. Instead, opt for a burger patty, which usually has less added fat and fewer calories compared to chicken nuggets or fried fish. If available, choose grilled chicken as a lean protein option.
2. Limit sauces.
Most sauces offered at fast food restaurants are loaded with sugar and/or fat, making them a source of empty calories. If you’re looking to add flavor to your sandwich, go with mustard or use low-sugar sauces that you may have at home. This will help you avoid consuming unnecessary calories.
3. Skip some of the bread.
When ordering a grilled chicken sandwich or burger, you can reduce your calorie intake by eating it open-faced and skipping the top piece of bread. This simple modification will save calories and reduce your intake of carbohydrates that won’t keep you feeling full for long.
4. Choose sugar-free drinks.
Soda, coffee drinks, and milkshakes can pack a surprising number of calories. To avoid consuming liquid calories that can add several hundred calories to your meal, opt for water, soda water, diet soda, or unsweetened tea instead.
5. Add fruits or veggies.
While McDonald’s may not offer the best fruit or veggie side options, some fast food restaurants do. Adding a small fruit cup or side salad to your meal can provide filling fiber and food volume for a minimal calorie intake, keeping you full between meals. If your restaurant doesn’t offer any good sides, bring some produce from home to complement your fast food meal.
Healthy McDonald’s breakfast orders for weight loss:
– Egg McMuffin:
A classic fast food breakfast staple, the Egg McMuffin is a relatively low-calorie option, providing only 310 calories. It also includes 17 grams of protein and two grams of fiber. To add more filling fiber to your meal, incorporate a serving of fruit from home. You can also serve that fruit over plain Greek yogurt for an added protein boost.
– Sausage Burrito:
With 310 calories, the Sausage Burrito is another breakfast option that can support your weight loss goals. It contains 13 grams of protein and one gram of fiber. While it may have slightly lower protein and fiber content compared to the McMuffin, it is lower in calories, fat, and total sugars compared to most other breakfast options. Pair this burrito with fruit and yogurt, or add a small portion of nuts on the side for extra protein and fiber.
Healthy McDonald’s lunch/dinner orders for weight loss:
– Hamburger:
The classic McDonald’s Hamburger is a great option if you’re trying to lose weight. It provides only 250 calories, making it suitable for most reasonable calorie budgets. The burger also contains 12 grams of protein. To save about 75 calories, skip half of the bun, reducing the meal to a total of 175 calories. You can even order two burgers, skipping half the bun on each, for a meal that provides over 20 grams of protein at around 350 calories. Pair it with carrot sticks from home for a well-balanced meal.
– Quarter Pounder® with Cheese:
To modify the Quarter Pounder with Cheese, skip the top piece of bread. This simple adjustment reduces the calories from 520 to about 430, which is a reasonable calorie count for lunch or dinner. If you want to further reduce the calorie intake, you can opt to skip the cheese altogether, making it a 320-calorie burger. However, keep in mind that this modification will lower the protein content from 24 grams to 19 grams, potentially making it less filling. To increase the fiber and food volume, add raw veggies or a small portion of fruit from home.
In conclusion, although McDonald’s may not be the first choice for weight loss, there are ways to make healthier choices while dining at this fast-food chain. By avoiding fried foods, limiting sauces, skipping some bread, choosing sugar-free drinks, and adding fruits or veggies to your meal, you can enjoy a meal at McDonald’s while still working towards your weight loss goals. Remember, moderation is key, and it’s always important to prioritize a well-rounded, nutritious diet. So, the next time you find yourself at McDonald’s and want to make healthier choices, keep these tips in mind. Happy and healthy eating!
