People think they're eating less than they are - it seems like I read a news story like this every month or so!
My solution to this problem? Um, don't eat at fast food places. Seriously. No, not even Subway because it's "healthy."
A year and a half ago, Subway was the only fast food place Chris and I would go to, because it was meat and vegetables and we could REALLY control what went on our food. This was before I went paleo and realized there was really no excuse for not eating at home or bringing my own food places, though.
Anyway - a year and a half ago I was struggling with some constant weight gain. I was up in the 140s at one point, feeling terrible about my body. I couldn't understand why - I was hiking intensely every weekend, working a manual labor job, and walking EVERYWHERE. One thing I clearly remember when we went paleo was giving up Subway.
I used to order a footlong veggie or turkey sub with lots of veggies, honey mustard, and on their wheat bread. This was a typical before and after hiking meal, and sometimes just a "we are too lazy to make food, let's get Subway" meal.
And that was one meal - and I KNOW I was consuming way too many calories for that one meal. I did not need to be eating over half my day's calories in one sandwich.
I miss the convenience of Subway. I tried going there and just getting the salad (and would still do that if something crazy happened and I was stranded somewhere at 9 PM and everywhere was closed except a Subway) - but I realized the QUALITY of the vegetables, meats and dressing was just... bullshit.
So I don't do it anymore.
So, if you aren't going to take my advice and stop eating fast food (and don't bother commenting defending fast food - it's a terrible sign of our awful food culture - ESPECIALLY McDonalds because I will just delete and move on)... then be VERY, VERY careful about what you order and KNOW exactly what you are putting in your mouth.
Yes, it's full of chemicals. And it is full of way more calories/fat/sodium than you would imagine.
Be careful out there, guys, it's a crazy world.