Fast food is often seen as a nutritional minefield, especially for those dedicated to fitness. The perception is often that fast food is loaded with calories, unhealthy fats, and excessive sodium, making it a detriment to health and fitness goals. While it’s true that frequent fast food consumption can have negative impacts, it’s not an all-or-nothing scenario. By making informed choices, understanding macronutrient needs, and being mindful of portion sizes, it’s possible to navigate the fast-food landscape without completely derailing your fitness journey.
The Nutritional Challenges of Fast Food
The biggest issue with fast food is that it is often high in sugar, salt, saturated or trans fats, and many processed preservatives and ingredients. It also lacks some beneficial nutrients.
- High Calorie Density: Fast food meals often pack a significant number of calories into a small serving, which can easily lead to exceeding daily caloric needs and potentially promoting weight gain. The United States Department of Agriculture points out that typical fast food contains a very high number of calories. If a person eats more calories than they burn each day, they gain weight, which may lead to obesity.
- Unhealthy Fats: Many fast-food items are high in saturated and trans fats, which can negatively impact cholesterol levels and increase the risk of heart disease. The FDA also notes that a diet high in trans fats raises the amount of low-density lipoprotein or “bad” cholesterol and lowers the amount of high-density lipoprotein or “good” cholesterol. This means that a person is more likely to develop heart disease.
- Excessive Sodium: Fast food often contains high levels of sodium, which can contribute to high blood pressure and cardiovascular issues. Just one bacon cheeseburger can contain your recommended daily value for sodium. Too much sodium raises your blood pressure and damages your blood vessels. It also raises your risk for heart failure, heart attack, and stroke.
- Refined Carbohydrates and Sugars: Bagels, buns, and breaded foods are high in processed carbs your body breaks down into sugar. The refined carbohydrates and added sugars found in many fast-food items can lead to rapid spikes in blood sugar, followed by energy crashes. As blood sugar levels rise, your body pumps out insulin to level things out. Over time, these constant sugar spikes can wear out your pancreas (the organ that makes insulin). This keeps blood sugar levels high, triggering type 2 diabetes.
- Lack of Essential Nutrients: Fast food tends to be devoid of essential vitamins, minerals, and fiber, which are crucial for overall health and well-being. Fast food does not typically contain fresh fruit and vegetables. If an individual eats fast food frequently, they may find it challenging to reach their recommended daily intake of at least 5 servings of fruit and vegetables. They may also have difficulties reaching their ideal fiber intake, which according to the Food and Drug Administration is 28 grams per day.
Potential Health Impacts of Frequent Fast Food Consumption
Regularly consuming fast food can have a range of negative consequences for your health and fitness.
- Weight Gain and Obesity: The high calorie, fat, and sugar content of fast food can contribute to weight gain and increase the risk of obesity over time.
- Cardiovascular Issues: High sodium and unhealthy fat intake can raise blood pressure and cholesterol levels, increasing the risk of heart disease and stroke.
- Type 2 Diabetes: Frequent consumption of refined carbohydrates and sugars can lead to insulin resistance and increase the risk of developing type 2 diabetes.
- Digestive Problems: Low fiber content can lead to constipation and other digestive issues. High-sodium foods (fries, anyone?) can temporarily trigger bloat. Couple that with low amounts of dietary fiber, and your digestive tract gets backed up. This can lead to constipation that puts you at risk for hemorrhoids, hernias, and diverticulitis.
- Mood and Energy Levels: The lack of essential nutrients in fast food can negatively impact mood and energy levels, leading to fatigue and potential mood disorders. What you eat and drink can impact how you feel mentally and physically. Fast food lacks the vitamins, minerals, and other nutrients your body needs to boost your mood. Research suggests fast and processed foods you buy at the store may be linked to a higher risk of depression.
- Other Health Concerns: Some studies suggest potential links between fast food consumption and issues like fertility problems, respiratory issues, skin outbreaks, and impaired memory. Phthalates, synthetic chemicals that dissolve materials and make plastics durable, are in everything from toys to fast food. Recent studies have linked phthalates with fertility issues and higher risks of learning and behavioral disorders in children.
Making Macro-Friendly Choices at Popular Fast Food Chains
Despite the challenges, many fast-food chains offer menu items that can be incorporated into a balanced diet when consumed in moderation. Here are some macro-friendly options from popular restaurants:
- McDonald's: McDouble Cheeseburger (400 calories, 22g protein, 20g fat, 33g carbohydrates). These options all have a decent amount of protein and are lower in calories compared to some of the other menu items.
- Burger King: Whopper Jr. Chicken Garden Salad (without dressing or croutons): 550 calories, 36g protein, 81g carbs, 29g fat
- Chick-fil-A: Fruit Cup: 60 calories, 0g fat, 1g protein, 15g carbs
- KFC: Corn on the Cob (70 calories, 0g fat, 2g protein, 2g fiber, 17g carbs)
- Taco Bell: Grilled Steak Soft Taco: 180 calories, 5g fat, 18g carbs, 19g protein
- Subway: Oven Roasted Turkey Protein Bowl (not including dressing): 150 calories, 3g fat, 8g carbs, 25g protein
- Panera Bread: Homestyle Chicken Noodle Soup (bowl): 150 calories, 14g protein, 17g carbs, 3g fat
- Panda Express: Grilled Asian Chicken (275 cals) with a side of Super Greens: 365 calories, 13g fat, 23g carbs, 39g protein
- Starbucks: Berry Trio Parfait: 240 calories, 2.5g fat, 39g carbs, 14g protein
Tips for Healthier Fast Food Ordering
Here are some practical strategies for making smarter choices when eating at fast food restaurants:
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- Plan Ahead: Before heading to a fast-food restaurant, check the nutritional information online or on the restaurant's app to make informed decisions. Making healthier fast food choices can be easier if you plan ahead by checking the nutritional guides. Having an idea of what you’re going to order ahead of time can also help prevent you from making decisions based on cravings or hunger pangs when you arrive.
- Prioritize Protein: Opt for lean protein sources like grilled chicken, turkey, or fish to help you feel full and support muscle maintenance. Choose grilled, broiled, or baked meat instead of breaded and fried.
- Load Up on Veggies: Add extra vegetables to your order whenever possible for added nutrients and fiber. Load your pizza up with veggie toppings.
- Choose Whole Grains: Select whole-grain bread or buns when available for added fiber and nutrients.
- Be Mindful of Portion Sizes: Avoid supersizing your meals and stick to smaller portions to control calorie intake. Keep your eye on portion size. Many fast food meals deliver enough food for several meals in the guise of a single serving. Avoid supersized and value-sized items, and go for the smallest size when it comes to sandwiches, burgers, and sides.
- Limit High-Fat Toppings and Sauces: Go easy on high-fat toppings like cheese, mayonnaise, and creamy sauces. Ask for sauces on the side to control the amount you use. Skip the "extras" such as high-fat sauce, spread, dressing, cheese and sour cream. Even a healthy choice becomes unhealthy when topped with high-fat fixings.
- Choose Healthier Sides: Opt for healthier side options like salads, fruit cups, or steamed vegetables instead of fries or onion rings. Look for alternative to French fries. Choose one of the sides listed above that are more nutrient-dense and can help you avoid that post-meal sluggish feeling that’s common after a high-calorie fast food meal.
- Skip Sugary Drinks: Choose water, diet soda, or unsweetened beverages instead of sugary sodas or juices. Drinks can be dangerous. Choose diet sodas and beverages made with nonfat milk when possible.
- Customize Your Order: Don't be afraid to ask for modifications to your order, such as removing cheese, sauces, or other high-calorie additions. Don’t be afraid to special order. Many menu items can be made healthier with a few tweaks and substitutions. For example, you can ask to hold the sauce or dressing or serve it on the side. Or you can request a wheat bun for your hamburger or whole-grain bread for your sandwich.
- Consider the Cooking Method: Choose baked, broiled, or grilled options over fried foods to reduce fat intake. Choose baked, broiled, or grilled chicken over fried or breaded chicken.
- Watch Out for Hidden Calories: Be aware of hidden calories in dressings, sauces, and toppings. Be mindful when it comes to condiments and dressings. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, sauces, and sides such as cheese and sour cream. Mayonnaise- and oil-based sauces in particular can add a lot of calories.
- Be Skeptical of "Healthy" Labels: Don’t assume that healthy-sounding dishes are always your best option. For example, the dressings and fried toppings of some fast food salads can make them higher in total calories and saturated fat than burger alternatives.
The Role of Exercise in Counteracting the Effects of Fast Food
While mindful eating is crucial, regular exercise can also play a significant role in mitigating the potential negative effects of fast food consumption. One study assessed the ability of high intensity exercise to counteract the deleterious effects of a fast food diet on the cardiometabolic profile of young healthy men. Fifteen men were subjected to an exclusive fast food diet from a popular fast food restaurant chain (three extra value meals/day + optional snack) for 14 consecutive days. Simultaneously, participants were asked to perform each day high intensity interval training (HIIT) (15 × 60 sec sprint intervals (~90% of maximal heart rate)) on a treadmill. The study found significant improvements for fat mass, lean body mass, estimated VO2 max, fasting glucose, serum lipoprotein(a) and hsCRP after the intervention.
- HIIT and Fast Food: High-intensity interval training (HIIT) has been reported to be effective, well-tolerated and a more powerful stimulus than traditional moderate intensity exercises in reducing cardiometabolic disturbances (e.g., blood pressure, lipid profile and insulin resistance) and increasing cardiorespiratory fitness levels in different at risk populations with cardiometabolic diseases
- The Importance of Balancing Diet and Exercise: It is important to note that even with exercise, a consistently poor diet will eventually outweigh the benefits.
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