Hey Everyone,
If you’ve had a teenager in the house, you already know… fast food isn’t optional—it’s a lifestyle.
My 14-year-old’s current favorite is In-N-Out Burger. And honestly, as fast food goes, it’s pretty good in terms of quality—but the calories can still add up fast.
Here’s a simple strategy that keeps my intake under control:
When eating fast food, go higher protein instead of higher calories.
Why?
Protein is the most filling macronutrient. It slows digestion, stabilizes blood sugar, and tells your brain you’re full. On the flip side, the typical combo meal (fries + drink) adds a lot of fast-digesting carbs and fats that spike calories without keeping you satisfied for very long.
So instead of ordering more food volume, you’re choosing more nutrient density—which helps you feel full with fewer calories.
Now let’s look at how that plays out:
- Protein: ~37g
- Fat: ~60g
- Carbs: ~100g+
- Protein: ~60g+
- Fat: ~45g
- Carbs: very low
Same restaurant. Same great burger. Completely different outcome.
👉 This approach works anywhere:
Skip the combo, prioritize protein, and cut out the extras that quietly double your calories.
You still get to enjoy the meal—you’re just not undoing your entire day in one sitting.
And yes… my son can crush a Double-Double combo, a chocolate shake for desert, and still ask what’s for dinner 20 minutes later. Must be nice to have a 14-year-old metabolism.
Have a great weekend!
Dr Ring
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