When McDonald's comes to mind, weight loss may not be the first association that pops up. After all, lean proteins, fruits, vegetables, and healthy fats are typically seen as the staples of a weight loss journey. Fast food menus often consist of fried items, sugary beverages, and high-calorie sauces, making it seem like an unlikely place to pursue your weight loss goals. However, with some savvy choices and modifications, you can still enjoy McDonald's without sabotaging your progress.
Now, let's be clear, we're not advocating for a 24/7 McDonald's diet or completely abandoning a healthy eating plan. But for those moments when you want to indulge, it's essential to make the smartest choices possible at your favorite fast-food joint. Read on to discover our top tips for achieving weight loss at McDonald's, including the healthiest menu options that align with your fat loss objectives."
Smart Strategies for Weight Loss at McDonald's
For those seeking convenience without compromising their weight loss goals, these tips will be your go-to guide at McDonald's.
1) Choose Grilled Over Fried:
To cut down on unnecessary fat and calories, steer clear of fried foods, including fries. Opt for a burger patty, which generally contains fewer calories and added fats than fried alternatives like chicken nuggets or fish. For a leaner protein option, go for grilled chicken when available.
2) Be Sauce Savvy:
Fast food sauces often pack high amounts of sugar and fat, contributing empty calories to your meal. Instead, opt for healthier choices like mustard or low-sugar sauces from home to add flavor to your sandwich.
3) Ditch Some Bread:
When ordering a burger or grilled chicken sandwich, consider eating it open-faced and leaving out the top piece of bread. By doing so, you'll save on calories and reduce your carbohydrate intake without compromising satisfaction.
4) Opt for Sugar-Free Drinks:
Beverages like soda, coffee drinks, and milkshakes can surprisingly contribute a significant number of calories. Stick to water, soda water, diet soda, or unsweetened tea to avoid liquid calories that can easily add several hundred calories to your meal.
5) Incorporate Fruits or Veggies:
While McDonald's may not have a wide variety of fruit or vegetable side options, other fast-food restaurants might. Look for small fruit cups or side salads that add filling fiber and volume with just a few calories, helping you stay full between meals. If the restaurant lacks such options, consider bringing your own produce from home to complement your fast food meal.
Smart Choices for a Healthy McDonald's Breakfast for Weight Loss:
Egg McMuffin:
The beloved classic, the Egg McMuffin, packs only 310 calories, 17 grams of protein, and 2 grams of fiber. Enhance the meal's filling power by adding a serving of fruit from home for extra fiber. For a protein boost, complement it with plain Greek yogurt as a side.
Sausage Burrito:
At 310 calories, the Sausage Burrito offers 13 grams of protein and 1 gram of fiber. Although slightly lower in protein and fiber than the McMuffin, it is a better option in terms of calories, fat, and sugars. Pair it with fruit, yogurt, or a small portion of nuts to increase protein and fiber intake.
Healthy McDonald's Lunch/Dinner Choices for Weight Loss:
Hamburger:
The Classic McDonald's Burger is an original menu item and a great choice for weight loss, with just 250 calories and 12 grams of protein. For a lighter option, skip half of the bun, saving around 75 calories, and enjoy a 175-calorie meal. If you prefer more protein, opt for two burgers, skipping half of the bun on each, creating a 350-calorie meal with over 20 grams of protein. Complement it with carrot sticks from home for a balanced meal.
Quarter Pounder® with Cheese:
To reduce the calories of the Quarter Pounder with Cheese from 520 to approximately 430, skip the top piece of bread. For even fewer calories, at 320, omit the cheese, but keep in mind that it may make the meal less filling with protein reduced from 24 grams to 19 grams. Boost the meal's fiber and volume by adding raw veggies or a small portion of fruit from home.