Okay fit people, let’s be honest. At times, life becomes chaotic and fast food is our only available option.

Don’t fool yourselves, fast food restaurants have dominated the world throughout the last decades and are the number one reason for the obesity epidemic in the world.

BUT – fortunately, most fast food restaurants start to provide nutritional values for their food, sometimes even online!

The “boom” these business have had has resulted in easier access to nutritional information for consumer, not to mention the increased offer of “healthier” or lower calories options…

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Don’t take this the wrong way, fast food isn’t the best choice for our diet, at all, just like any highly caloric cooked meals that you might have at home. But, the truth is that life can rush us and at times, even in control, we must give in and eat a hamburger. That way we are temporarily satisfied instead of being hungry!

There’s no doubt that what we are about to tell you is essential for you not to ruin your diet when you go by the restaurants in the mall.

#1 McDonald’s

McDonald’s takes spot nr.1 at a global level, it’s easy to see why. Everyone loves that yellow symbol and even the worst moods quickly get better when see it.

When we think about McDonalds, we think about hamburgers.

Nothing should be banned from our diet, but there are definitely friendlier options that we must consider.

Instead of a Big tasty, that contains around 842kcals, 51g of fat, 50g of carbs and 44g of protein, we can opt for a simple hamburger, containing only 254kcal, 9g of fat, 30g of carbs and 13g of protein.

Almost everyone feels the need to eat a Double Cheeseburger at a certain point in their lives, while it’s so easy to visit this food chain and choose one without even thinking about it. But we should always analyze how this food will fit into our daily macro needs before we let it into our body.

#2 KFC

When we think about KFC, we think about big buckets of fried chicken with a greasy coating and chips on the side. But, KFC nowadays, provides better options when compared to other fast food chains.

Instead of choosing a Tower Bacon, that contains 722kcal, 43g of fat, 51g of carbs and 36g of protein, we can opt for a Caesar Salad with no dressings or croutons, that contains 190kcal, 6g of fat, 5g of carbs and 29g of protein. In case we have a few extra calories to consume, we can choose a Twister Brazer that has 319kcal, 14g of fat, 36g of carbs and 27g of protein.

It all depends on our physical build and caloric needs.

#3 SUBWAY

Most people, at Subway, opt for their low fat options. Even though the products seem healthy on the outside, they aren’t necessarily the best choice when you’re trying to lose fat, since a product reduced in this macro nutrient doesn’t equal a product low in calories. The total caloric value should be our focus when in fat loss and, despite macros being important, focusing too much on low fat products can imply higher calorie options, or options with more carbohydrates.

Subway chains are also known for exaggerating on the “extras” like cheese and condiments, without including the nutritional information for these products on their list. If we can’t include them in our calculations, we might as well opt not to eat these “extras”.

Instead of opting for a Mozzarella 30cm Sandwich, that has 900kcal, 44g of fat, 110g of carbs and 40g of protein, choose a Chicken Teriyaki 15cm Sandwich instead, with 379kcal, 3g of fat, 61g of carbs and 26g of protein. Or, if we need to eat a meal lower in carbs, a Turkey Breast Salad, containing 110kcals, 3g of fat, 10g of carbs and 14g of protein.

Eating controlled portions at subway can really mean we complete our nutritional needs for the day, seeing as they have a wide variety of options available. Remember: At subway we can custom our meals depending on our needs, all we have to do is ask!

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#4 DOMINO’S PIZZA

Pizza is quite a popular choice in all of the world and Domino’s is one of the chains with the tastiest options. But, pizza is extremely caloric and therefore, we should plan our day very well if we want to have a meal at Domino’s. This means that if we’re in a cutting phase, we should probably choose another option (or even make our own pizza at home), otherwise we will be hungry for the most part of the day so that we can include a few slices in our daily diary.

Instead of choosing a large Full House pizza with a traditional crust, that has 195kcals, 8g of fat, 23g of carbs and 9g od protein PER SLICES, we should opt for a small Italian Cheese & Tomato Original with a thin crust, that has 85kcal, 3g of fat, 11g of carbs and 4g of protein PER SLICE!

Be it whichever pizza we end up choosing, we’ll have some difficulty in reducing the calories. So, what’s left is for us to think if pizza really is the best option for that meal.

Moderation and control over portions are key elements when making decisions in fast food restaurants. It’s quite easy to choose without thinking when we have it all in front of us, making us consume a large chunk of what we have available for the whole day, not satisfying our hunger at the fullest by any means.

Sides and condiments can add unnecessary calories to our meal, so we should opt to leave them aside. Also, our choice when it comes to drinks should be one free of sugar or even water if possible.

Eating fast food occasionally can certainly be included in our nutritional needs, all you need to do is make an effort not to sabotage our own efforts!