Fast food diet: Can you really lose weight with burgers and pizza?


Fast food diet

Losing weight with fast food: Is it possible?
The term “fast food diet” alone sounds like a contradiction in terms. But according to John Smith, this is exactly what he used to lose almost ten kilograms in just six weeks. During this time, he ate nothing but burgers, fries and the like.

John Smith slogan is “Minimize me” – with fast food.
Remember “Super Size Me?”

For his 2004 documentary, Morgan Spurlock subsisted exclusively on meals from the fast-food chain McDonalds for 30 days. During this time, he had himself monitored by a doctor. The result: after one month, he had gained eleven kilograms, suffered from depressive moods and his cholesterol levels were pathologically elevated. Spurlock then needed 14 months to get rid of the kilos he had put on.

John Smith now proves that there is another way. For a limited period of time – 40 days – he also ate only fast food. But in contrast to Spurlock, Smith made “Minimize me” his goal.

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“I wanted to do a 40-day self-experiment where I showed that fit, lean, and healthy with fast food actually worked, and it was really tasty. With fries, sauces, pizza, burgers, cool drinks and all the trimmings. And with so much of it, I never once went hungry.” But it didn’t stop there: it had to be healthy, too. “I wanted to eat fast food that not only earned the labels organic or vegan, so it was good for the environment and animals, but also good for my fitness, lab and mood levels, and that was sexy and fun.”

Parallel to the steep career in a fast food cetter also rose John Smith weight
Previously, John Smith was the head of McDonald’s for 13 years. Parallel to the length of service, his weight also increased. “I had almost become and remained something of a fast-food heavy-user at McDonald’s.” When he finally changed jobs, he weighed 96 kilograms and “was nowhere near the 2.30 meters that would have justified it,” as he himself writes. So his life at a desk, in a car and in McDonald’s restaurants had left its mark, he says. “In a way, I had also made my own mark as a McDonald’s manager. A hamburger there, some fries or Chicken McNuggets there,” Sükar continued. “I knew I had to make a change. I didn’t want to add to my breadth and be out of breath after ten steps when climbing stairs at some point.”

But he quickly realized that the “I’m losing weight” plan was easier said than done. “Nothing made me forget burgers, fries and the like,” John Smith recounts after his first unsuccessful attempts at dieting. That gave him the idea of making a virtue out of necessity, so to speak.

Fast food diet

That’s what makes conventional fast food so unhealthy

So he began looking for healthy alternatives to traditional fast food.

“Fat doesn’t always mean flab on the hips. There are healthy fats that are important for our energy supply. These are unsaturated fatty acids, which are found primarily in foods such as avocados, peanuts and olive oil,” Süker says. The fast food industry, however, uses the unhealthy variety and employs saturated fatty acids – “even in their favorite kitchen appliance, the deep fryer”.

With this knowledge in mind, he began to look for healthy alternatives.
So he began looking for healthy alternatives to traditional fast food. Back in 2015, in his book “The Fast Food Trap,” he took a critical look at the effects that the high levels of salt, sugar and fat in industrially produced fast food have on our bodies. And has come to the conclusion that the “nutrients” that this fast food provides are at best worthless, at worst harmful to our bodies.

“Fat doesn’t always equal flab on the hips. There are healthy fats that are important for our energy supply. These are unsaturated fatty acids, found primarily in foods such as avocados, peanuts and olive oil,” Smith said. The fast-food industry, however, is using the unhealthy option and putting saturated fat – “even in their favorite kitchen appliance, the deep fryer.”

With this knowledge in mind, Smith set himself the task of finding or making healthy alternatives to all the conventional ingredients in a burger, as well as pizza and fries. From sauces like ketchup to burger buns and pizza dough to meat patties.the task of finding or making his own healthy alternatives to all the conventional ingredients in a burger, as well as pizza and fries. Starting with sauces such as ketchup, through burger buns and pizza dough to meat patties.

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The rules of the fast food diet at a glance

After he had undergone a medical check-up, he started: “Only my self-developed or selected fast food was allowed. This included my burgers, my pizzas and my kebabs, combined with my homemade sweet potato fries.”

The rules:

Duration: 40 days
Meals: Three daily
Rhythm: breakfast, lunch and dinner – with at least a four-hour break in between each. No meals after 5 p.m.
Size of meals: As big as ever. Enough to be comfortably full.
Ingredients for burgers: powdered or meat and mushroom patties and low carb buns.
Ingredients for pizza: low carb pizza crust, toppings if possible vegetable (spinach, artichokes, tomatoes, olives …) and according to the glycemic index table.
Cheese: Low sugar and low carbohydrate vegan cheese or healthy cheeses such as cottage cheese, mozzarella or parmesan.
Oil: Extra virgin olive oil
Fries: sweet potato fries with starch made resistant by cooling.
Drinks: Around thirty minutes before each meal, 0.3 liters of tap water. Soft drinks with only mineral water and fruit, if necessary also with stevia or sweetened with birch sugar, as well as tea and coffee. Green tea in the morning, herbal tea in the afternoon.
Exercise: At least 10,000 steps daily, as many of them as possible in the form of walking steps and as many as possible in the open air. Stand for a jog

The result: Almost ten kilograms less weight, improved blood pressure and cholesterol values after 40 days!

Among other things, it worked with these recipes!

Avocado arugula burger

Burger ingredients:

  • Protein bread
  • Meat (vegan, hybrid or real)
  • Guacamole
  • Arugula
  • Avocado
  • Onions

Ingredients Guacamole:

  • Avocado
  • Lime
  • Onion
  • Garlic
  • Tomato
  • Yogurt fat (10 percent)
  • Salt
  • Pepper
  • chili powder
  • Parsley

Preparation guacamole:

Peel, chop and grind the onion and garlic. Add a pinch of chili powder. For more spiciness, add a chopped chili pepper.
Peel ripe avocado. Remove pit. In a bowl, mash with a spoon to a pulp. Mix in the crushed onion and garlic.
Add fresh lime juice.
Fold in one tablespoon of fat yogurt and one chopped tomato and mix.
Mix in finely chopped parsley.

  1. season with salt and pepper.
    Burger preparation:

Spread a thick layer of guacamole on the bottom of the egg white bread. Place the meat on top.
Add fine avocado strips on top of the meat and cover with arugula.
Finish with some red onion.
Add egg white bread topping on top. If the guacamole has been seasoned well, no additional salt is needed.

Low carb kebab bread


40 g almond flour
1 tsp flaxseed
1 tsp sunflower seeds
1 tbsp psyllium husks
50 g cream cheese
¼ tsp baking powder
1 egg
½ tsp olive oil
1 pinch of salt

Provide baking tray with baking paper. Preheat oven with convection to 200 degrees.
Mix all ingredients in a large bowl until a uniform dough mixture is formed. Let everything sit for at least ten minutes.
Spread some regular flour on the palms of your hands to make the dough easy to shape.
Shape the bread into the desired shape, making sure it is at least two inches thick at each point. The dough barely rises and must still be able to be cut later for filling.
Bake for twelve minutes and then carefully turn over. Bake for another twelve minutes. Add a few more minutes on top depending on the degree of browning and how you feel. Then remove from oven and let cool for five minutes.

fast food diet

And how does the nutrition expert classify the fast food diet?

“If you want to lose weight, you have to burn more calories than you consume,” explains nutrition expert Nora Rieder. It is irrelevant whether one feeds less energy to its body from the outset or simply increases the movement. “A healthy and balanced diet includes lots of whole grain products, plenty of fresh fruit, vegetables and legumes. These contain plenty of fiber, which provides long-lasting satiety. You should also drink at least 1.5 to 2 liters of water a day.” A maximum of 300 to 600 grams of meat and sausage should end up on your plate per week. “Replace meat more often with fatty fish such as salmon, herring or mackerel. This supplies instead of the unhealthy saturated fatty acids valuable Omega-3-Fettsäuren, which prevent heart cycle illnesses and inflammations in the body , recommends the Expertin. In addition, fresh food should be cooked as often as possible and convenience foods should be avoided. “Ready-made meals often contain a lot of sugar, fat and salt, but above all a lot of calories.”

“Basically, Smith got a lot of things right,” Rieder continued. “If you want to lose weight, you should observe meal breaks of at least four hours between meals and do without snacks in between. One may and should eat oneself at the healthy meals calmly correctly full , explains Rieder. Thus one prevents blood sugar fluctuations and hot hunger attacks.

Whether one reaches however to healthy (!) Fast Food or however to full meals with much fresh vegetable, salad, whole grain rice or – noodles, fat fish and healthy fats such as Raps, linseed oil or walnut oil, is insignificant. “The important thing is to eat a healthy, balanced diet and get the calorie balance right.” And if you also get enough exercise, weight loss is virtually inevitable, according to the expert.

Is there a fast food diet?

There is no such thing as a “fast food diet.” Fast food is high in calories and unhealthy fats, and it is not a healthy way to lose weight or maintain a healthy weight. If you are looking to lose weight, it is best to avoid fast food altogether and choose healthier options instead.

What fast food can help me lose weight?

There is no one “fast food” that can help you lose weight. However, making smart choices when eating fast food can help you stay on track with your weight loss goals. For example, opt for smaller portions, choose lower-calorie menu items, and avoid adding high-calorie toppings. Additionally, try to choose fast food restaurants that offer healthier menu options, such as salads and grilled chicken sandwiches.

How does the fast food diet work?

The fast food diet works by providing people with food that is high in calories and low in nutrients. This type of diet can lead to weight gain and other health problems.

What’s the healthiest fast food?

There is no definitive answer to this question as it depends on individual dietary preferences and needs. However, some healthier fast food options include grilled chicken or fish, salad, and fruit. Alternatively, some people may prefer to eat a light sandwich or wrap, instead of a heavier fast food meal.