How to Eat Fast Food and Still Not Gain Weight | The times of India (2024)

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How to Eat Fast Food and Still Not Gain Weight | The times of India? ›

04/7​Drink water before eating fast food

Theoretically, you can eat fast food and lose weight if you stay within your energy intake goals and continue with other evidence-based weight-loss practices. Remember that eating one energy-rich meal shouldn't affect your long-term weight loss results, and you don't need to feel guilty after eating fast food.

You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories. You may not follow a healthy, balanced diet because you forget to eat or cannot afford nutritious foods.

To lose weight, you need to consume fewer calories than your body needs. Your body stores excess calories as body fat, leading to weight gain. So, in theory, it's possible to lose weight while eating junk food as long as you're consuming fewer calories than your body needs.

This can be boiled down to good genes with a high metabolism, although experts say nutritional and behavioural factors could play a part to stave off the extra pounds of a person's body weight.

Maginnis isn't the first person to say the All-McDonald's diet has helped him lose weight, but nutrition experts caution it's not healthy for several reasons. Consuming a diet that heavily relies on fast food can significantly increase the risk of chronic health conditions like heart disease and type 2 diabetes.

Eat lots of vegetables and fruits.

More of those servings should be veggies than fruit. This will help you get the nutrients you need to be healthy, with fewer calories. Fruits and vegetables are a frequent choice in diets eaten by thin people. These foods are high in vitamins, minerals, antioxidants and fiber.

Research shows that after a cheat meal, the body increases its metabolism, causing you to burn calories faster. This is caused by increased levels of leptin, a hormone secreted by fat cells and responsible for maintaining energy balance in the body.

Can one cheat day make you gain weight? ›

It is possible to have a "cheat day" once weekly and not gain weight. As long as you maintain energy balance throughout the week, you can structure your calories so that you allot for a disproportionate amount on a particular day.

Regularly eat fish, lean meat, eggs, and legumes and grains. Drink milk with appropriate quality and quantity for one's age. Avoid eating high-calorie diets, sugary or salty foods. Drink enough water and avoid sugar-added drinks.

While your metabolism may go up in the immediate aftermath of a splurge, it doesn't stay that way for long enough to make a significant difference. “Cheat day calories can add up fast and bring your weight loss progress to a screeching halt — or even reverse it,” Taylor warns.

Decreased Muscle Mass. Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.

Try to avoid or limit fried and breaded items, such as crispy chicken sandwiches and breaded fish filets. Instead, opt for turkey, chicken breast, lean ham, or lean roast beef. Many fast food restaurants offer a grilled chicken item, which is often your best bet.

Chipotle Chicken Bowl

Hands down, the Chicken Burrito Bowl at Chipotle is a great fast-food meal for weight loss, says Sarah Pflugradt, MS, RDN, CSCS. "With chicken, brown rice, beans, lettuce, extra salsa, and corn, you can't beat the protein and fiber.

The short answer is that you can eat junk food and lose body fat, AS LONG AS you can fit that junk food into your total daily calorie budget. As long as you are in a calorie deficit, you will lose weight regardless of where those calories came from.

Eating high-calorie foods regularly can make it a challenge to lose weight — even if you spend more time exercising or have a more intense workout. Processed foods such as soda and candy have little to no nutrients.