When you try to cut weight, including McDonalds into one of your diets may seem odd and you might be asking, “What do you mean by eating McDonalds while cutting? Isn’t it junk food?” Before you ask more questions, I get it—this sounds illogical at first.

 After all, McDonald’s is known for its fast food, which is often high in oil, sugar, and calories. I don’t blame you for thinking that way. It’s a common perception when it comes to fast food.

It sounds crazy, but with a few smart choices, you can still savor your favorites without derailing your goals. Want to know how? Keep reading to discover the key strategy.

What is calorie deficit

Before we go into the main topic let’s understand what calorie deficit is and how it works?

By understanding what a calorie deficit is you can eat whatever you like without having to throwaway your favorite foods. 

A calorie deficit is when you consume less calories than your body needs daily in order to maintain weight. So if a person is on a  calorie deficit, it forces your body to use the stored fat for energy.  Over time, this calorie reduction can lead to weight loss. (Daniel Bubnis, Dec 2023)

Example of caloric deficit:

If your body requires 2000 calories per day to maintain your daily calorie intake but you only consume 1500 calories, you created a 500 deficit.

Can you enjoy McDonalds while cutting?

So the answer is absolutely can!!! Here is an experiment that talks about it.

John Cisna lost 37 pounds and lowered his cholesterol by 79 points in 90 days on a McDonald’s diet by practicing portion control and regular exercise. His experiment showed that personal choices, not fast food, are key to managing weight and health. (Michelle Castillo, 10 Jan 2014)

So the key is to be strategic with your choices and mindful of your portions. 

Here’s how you can enjoy McDonald’s while staying on track with your cutting diet:

1. Plan Ahead: Before going to Mcdonalds, plan your meal ahead to avoid impulsive choices that will exceed your calorie goals. Use their nutritional info to make informed decisions that fit your calorie goals. Link here.

2. Go for Lower-Calorie Options: McDonald’s offers lower-calorie options that can fit into a cutting diet. Example, Mcdouble is just 400 calories, compared to the Big Mac’s 590 calories.

3. Balance Your Macros: While cutting, it’s crucial to get the right balance of protein, carbs, and fats. choose for grilled patties, oven fried ones for more protein, and choose salads as side dishes whenever possible. It’s best to avoid fries, as they are high in fat.

4. Stay Hydrated: Sometimes, eating Mcdonalds can make you feel thirsty . Drink water with your meal to help you feel fuller and stay hydrated, avoiding extra calories and sugar from sugary drinks.

5. Track Your Intake: Use a food tracking app to record your McDonald’s meal and see how it fits into your daily calorie and macro goals. This helps you stay on track without guessing.

6. Portion Control: If you crave something like Big mac or fries which are high calories. You can consider ordering small fires rather than large ones, and eat half of the burger and save the rest for later. This way, you satisfy your cravings without overloading on calories. 

Example of a McDonald’s Meal While Cutting

Here’s an example of how you can enjoy McDonald’s while sticking to a calorie deficit:

• Main: Mcdouble X2 (one with bun, one without bun) – 400+250=650 calories
• Side: apple slices – 15 calories
• Drink: Water– 0 calories

Total: 665 calories

This meal is satisfying, high in protein, and keeps you well within a reasonable calorie range for a single meal, leaving room for your other meals throughout the day.

By understanding the power of a calorie deficit, you can apply this method not just to McDonald’s, but to any of your favorite food while keep track on your cutting journey . Cutting isn’t about strict restrictions; it’s about balance and making sustainable changes that fit your lifestyle. If you want to know more about calorie deficit you can click here for a 5 minute article to talk about step by step.

So, the next time someone questions your choice to eat McDonald’s while cutting, you can confidently show them how it fits perfectly into a well-planned and balanced diet!!

References:

Bubnis, D. (2023, Dec 22). How to safely and effectively create a calorie deficit for weight loss. Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/calorie-deficit

Castillo, M. (2014, Jan 10). McDonald’s diet: Iowa teacher loses 37 pounds, but is it healthy? Retrieved from CBS News: https://www.cbsnews.com/news/mcdonalds-diet-iowa-teacher-loses-37-pounds-but-is-it-healthy/