FAST FOOD GAINS
How to Cut on a Fast Food Diet
Cutting (losing fat while preserving muscle) on a fast food diet isn't just possible—it can be surprisingly effective. Here's your complete guide to doing it right.
The Science Behind Fat Loss
Fat loss comes down to one fundamental principle: calories in vs. calories out. It doesn't matter if those calories come from home-cooked meals or fast food—if you're in a caloric deficit, you'll lose fat.
🔬 The Research
Studies show that meal composition matters less than total calories for fat loss. A 2010 study found that a nutrition professor lost 27 pounds eating mostly junk food, simply by staying in a caloric deficit.
Setting Up Your Fast Food Cut
Step 1: Calculate Your Calories
Use our macro calculator to determine your daily calorie needs. For cutting, aim for 300-500 calories below your maintenance level.
Step 2: Set Your Macros
- Protein: 1-1.2g per pound of body weight
- Fat: 0.3-0.4g per pound of body weight
- Carbs: Fill the remaining calories
Step 3: Choose Your Restaurants
Some chains are better for cutting than others. Focus on places with:
- Grilled protein options
- Customizable meals
- Accurate nutrition information
- Lower-calorie sides
Best Fast Food Chains for Cutting
🥗 CHIPOTLE
Why it's great for cutting:
- • Build-your-own bowls
- • High protein options
- • Control portions
- • Fresh ingredients
🐔 CHICK-FIL-A
Why it's great for cutting:
- • Grilled chicken options
- • Salads and wraps
- • Accurate nutrition info
- • Consistent quality
🥪 SUBWAY
Why it's great for cutting:
- • Protein bowls
- • Lots of vegetables
- • Portion control
- • Low-calorie options
🍔 MCDONALD'S
Why it's great for cutting:
- • Grilled chicken sandwiches
- • Salads available
- • Customizable orders
- • Open 24/7
Sample Cutting Day (1,800 calories)
🌅 Breakfast - McDonald's
Egg McMuffin (no English muffin)
17g protein • 210 calories • 13g fat • 2g carbs
🌞 Lunch - Chipotle
Chicken Bowl: Double chicken, brown rice, black beans, salsa, lettuce
65g protein • 760 calories • 17g fat • 76g carbs
🌙 Dinner - Chick-fil-A
Grilled Market Salad with extra chicken, light dressing
35g protein • 380 calories • 18g fat • 12g carbs
🍎 Snacks
McDonald's Apple Slices + String Cheese
8g protein • 150 calories • 6g fat • 15g carbs
DAILY TOTALS
Cutting Strategies
1. Remove High-Calorie Add-ons
- Skip the bun/tortilla (-200-300 calories)
- Use light dressing or salsa (-100-200 calories)
- Avoid cheese and sour cream (-100-150 calories)
- Choose diet drinks or water (-150-300 calories)
2. Add Volume, Not Calories
- Extra lettuce and vegetables
- Pickles and onions
- Salsa and hot sauce
- Mustard instead of mayo
3. Prioritize Protein
- Double meat when possible
- Choose grilled over fried
- Add eggs for extra protein
- Focus on lean proteins (chicken, turkey)
Common Mistakes to Avoid
❌ Don't Do This:
- • Thinking you can't eat fast food while cutting
- • Not tracking calories accurately
- • Choosing "healthy" options that are actually high-calorie
- • Cutting calories too aggressively
Final Thoughts
Cutting on a fast food diet requires planning and knowledge, but it's absolutely doable. The key is treating fast food like any other food source—track your calories, hit your macros, and stay consistent.
💡 Remember:
The best diet is the one you can stick to. If fast food fits your lifestyle better than meal prep, use it to your advantage. Your results will speak for themselves.