This is a post about how to make the classic American meal of a burger, fries and a Coke more calorically acceptable for those on a diet.
Have you ever had a desperate Big Mac attack and denied yourself because you’re on a diet?
Well, me too!
Still, I’ve had this thought in my brain for a while regarding how I could lose a single Big Mac battle without loosing the larger War of the Waistline.
P.S. Please don’t respond with how bad McDonald’s food is for you. You’re missing my point. I’m trying to point out the benefits of portion control even in the worst of circumstances. Those circumstances being that McDonald’s food is cheap, fast, convenient… And what else? Oh yeah, delicious!!!
Burger, Fries and a Coke
So, how about it. Can the classic American meal of a burger, fries and a Coke be retained in the American DIET?
My suggestion, should you PERIODICALLY lose to a Big Mac attack, is to do the following:
- Remove the center bun and have them hold the Thousand Island sauce.
- Downsize your large fries to a small order.
- Replace the Coke with an unsweetened iced tea.
So, to answer my original question regarding whether a burger, fries and a Coke is permissible: No, Coke in any way shape or form can not be retained in the American DIET. But the rest can be salvaged.
Take a look at this math:
|Big Mac:||540||Big Mac (without Center Bun & Sauce):||400|
|Large Fries:||500||Small Fries:||229|
|Large Coke:||280||Unsweetened Iced Tea:||0|
|Daily Cals. Percentage:||66%||31%|
Calorie Decrease: 691 calories (54%)
Let’s say the Big Mac meal is representative of your daily diet. What if you could reduce your daily caloric intake by over 50% without drastically changing your diet?
That’s the power of portion control.
Some answers to commonly asked questions
- Will I be satisfied? No. Suck it up, Buttercup.
- Will I be full? Of course not! That’s the point.
- Will I get over it? Faster than you imagine.
Surprisingly, excessive fats and sweets become repellent after little time. Additionally, your stomach shrinks as does your appetite.
Here are three general suggestions for implementing portion control in your diet:
- Reduce portions of all foods. Exceptions: My doctor told me I can eat as much broiled, skinless chicken breast and steamed broccoli as I want. What is my world coming to? 😉
- Target the worst foods (usually sauces, drinks, fried food and deserts) for complete elimination. But go slowly… AKA, don’t try to eliminate everything bad from your diet all at once.
Which brings me to…
- Alcohol? I know, I know. I’m in the reduction phase heading toward abstinence. The reason is amusing: I can’t afford the calories ;-).
To summarize further:
Combine the old adage “All things in moderation.” with the 80/20 Rule of “Keep the best and eliminate the worst.” and I think you’ve got my point.
Burger, Fries and a Coke (Continued)
Now, consider another lunch alternative without even leaving the McDonald’s menu. The McDonald’s Premium Southwest Salad with Grilled Chicken. I actually like this salad, but in moderation. You would assume, as I did, that this salad would easily beat the Big Mac meal calorically. But look:
|Premium Southwest Salad with Grilled Chicken:||330|
|Newman’s Own Creamy Soutwest Dressing:||120|
|Unsweetened Iced Tea:||0|
The dressing is the killer in this case. Watch out for the word creamy ;-).
Notice two other things about this meal:
- Total calories of 550 is not all that much less calorically than the 629 calorie Big Mac meal (13% less).
- The nutrition provided by the salad just improved this meal greatly over the Big Mac meal.
P.S. Don’t even think of trying to eat this salad without the dressing. No one can eat salad without dressing! It’s unnatural!
So, let’s say you eat at McDonald’s for lunch every day. I wonder just how healthy a lunch of alternated (revised) Big Mac meals and salads would be?
629 + 550 / 2 = 590 calories per day
Calorically, that’s not bad.
Which is where I run up against a whole raft of unpleasant words. Words like nutrition, organic food, locally grown, non-GMO and sustainably harvested. Wait a second, I think an acronym slipped in there!
P.S. I actually saw a McDonald’s commercial in which they were advertising that sustainably harvested fish were used in their Filet-o-Fish Sandwich. Okay, it’s not much… but McDonald’s. How much more mainstream can you get? I don’t know. Is this a good thing or step backwards? I feel like maybe people are beginning to catch on.
My final words: Apply portion control to your diet and life.
Until next time,