Lose Fat Eating Taco Bell: These Are the Only 2 Orders That Actually Work
- David Cozzens
- Jul 15
- 10 min read
Updated: 5 days ago
If you think fast food and fat loss don’t mix, think again. Taco Bell offers two menu items that can help you stay on track with your goals: the Crunchy Taco and the Bean Burrito Fresco Style. These options are lower in calories, provide protein to curb hunger, and can be customized to fit your dietary needs. Here’s the quick breakdown:
- Crunchy Taco: At 170 calories, it’s a light option with 8g of protein and only 13g of carbs. Customizations like “fresco style” or swapping beef for grilled chicken make it even better for fat loss.
- Bean Burrito Fresco Style: A more filling, plant-based option with 320 calories, 12g of protein, and 10g of fiber. It’s great for vegetarians and those looking for a high-fiber meal.
Both can fit into your fat loss plan when paired with smart ordering and portion control. Below, we’ll explore how to make these meals work for you.
How I Lose Weight Eating Taco Bell 🌮
Crunchy Taco: A Simple, Low-Calorie Option for Fat Loss
The Crunchy Taco is a solid choice if you're looking to stay on track with fat loss goals while indulging in Taco Bell. At just 170 calories, it provides a good dose of protein to keep you satisfied, leaving room for balanced meals later in the day.
What makes the Crunchy Taco a smart option for fat loss is its high protein-to-calorie ratio. With 8 grams of protein, it helps curb hunger and keeps you feeling full longer, which can help prevent overeating. Let’s take a closer look at its nutrition profile and how you can tweak it to maximize its benefits.
Nutrition Facts
Here’s the nutritional breakdown for one Crunchy Taco:
Nutrient | Amount |
Calories | 170 |
Total Fat | 9g |
Saturated Fat | 3.5g |
Carbohydrates | 13g |
Protein | 8g |
Sodium | 310mg |
The standout here is the 8 grams of protein, which not only supports muscle maintenance during fat loss but also contributes to daily protein needs. Plus, with just 13 grams of carbs, it works well for those managing their carbohydrate intake.
How to Customize Your Order
Want to make your Crunchy Taco even better for fat loss? Here are a few simple tweaks:
- Go "fresco style": Replace calorie-dense ingredients like cheese and sour cream with fresh diced tomatoes. This reduces calories, lowers sodium, and adds vitamin C.
- Swap seasoned beef for grilled chicken: This switch increases protein while cutting down on saturated fat.
- Add black beans: Boost fiber and plant-based protein with black beans. Fiber helps with satiety and supports digestive health.
- Skip the cheese: Save an extra 25 calories by leaving out the cheese.
- Add jalapeños or pico de gallo: For a flavor boost without adding significant calories.
As registered dietitian Willow Jarosh, MS, RD, points out:
"Taco Bell offers a variety of dishes, including vegetarian and food allergy-sensitive options. You can customize most meals to include beans and veggies for a satisfying combo of high-fiber carbs, protein, fat, and flavor. The sodium levels are high though, so if you eat here regularly, make other meals throughout the day lower in sodium to balance your daily intake." [2]
Diet Options
The Crunchy Taco can fit into various dietary plans with a few adjustments:
- Low-carb diets: With only 13 grams of carbs, it works well for moderate low-carb plans. To reduce carbs further, skip the beans and focus on the protein and fat content.
- Vegetarian diets: Swap the seasoned beef for black beans or refried beans for a plant-based protein option that’s just as filling.
- Gluten-sensitive diets: The standard crunchy taco shell contains gluten, but you can request a soft corn tortilla instead. It’s naturally gluten-free and slightly lower in calories.
Keep in mind the sodium content - 310mg per taco. If you’re eating at Taco Bell regularly, balance your daily sodium intake by choosing lower-sodium meals elsewhere.
For more precision, Taco Bell’s website offers a nutrition calculator. This tool lets you customize your order and see exactly how your changes affect the calorie and macronutrient counts.
Bean Burrito Fresco Style: Plant-Based and High-Fiber
If you're looking for a plant-based, high-fiber option that keeps you satisfied, the Bean Burrito Fresco Style at Taco Bell is a solid pick. Like the Crunchy Taco, this burrito offers a customizable way to enjoy a flavorful meal while staying mindful of your calorie goals. Packed with pinto beans, it delivers a mix of protein and fiber that helps you stay full longer. Plus, its fiber content slows digestion, keeping hunger at bay throughout the day.
This burrito's nutritional perks make it a great option for anyone aiming to lose fat without giving up taste.
Nutrition Facts
Here’s the breakdown for one Bean Burrito Fresco Style:
Nutrient | Amount |
Calories | 320 |
Total Fat | 8g |
Carbohydrates | 55g |
Protein | 12g |
Fiber | 10g |
Sodium | 1,200mg |
With 10 grams of fiber - about 40% of the daily recommended intake for women and 26% for men [4] - this burrito is designed to keep you feeling full. Most of this fiber comes from the pinto beans and soft flour tortilla, creating a satisfying meal without piling on the calories.
Fiber plays a key role in fat loss. Soluble fiber, in particular, slows sugar absorption, helping to regulate blood sugar and insulin levels, which may reduce fat storage [4]. It also adds bulk to your meal, making you feel fuller for longer [3].
Why Fresco Style Works
Choosing Fresco style swaps out cheese, sour cream, and mayo-based sauces for fresh diced tomatoes [1]. This simple change cuts calories by 20–100, lowers saturated fat, and adds a boost of vitamin C and antioxidants from the tomatoes. The fresh tomatoes not only brighten the flavor but also make it easier to balance your daily fat intake.
Portion Control Tips
Even though it’s just 320 calories, portion control is still important to stay on track with your goals. Here are some tips to make the most of your meal:
- Split the burrito in half and pair it with a side salad or some steamed veggies [5].
- Add jalapeños or onions for extra flavor without adding more calories [1].
- Ask for "easy sauce" or skip the red sauce entirely to reduce sodium [1].
- For just 45 cents more, add black beans to increase fiber and plant-based protein with minimal calorie impact [6].
Up next, we’ll see how these options align with your overall fitness objectives.
Which Taco Bell Order Fits Your Fitness Goals?
Both options can work for fat loss; the choice depends on their nutritional differences and your specific goals.
Side-by-Side Nutrition Comparison
Here’s a quick look at how the Crunchy Taco and Bean Burrito Fresco Style compare:
Nutrient | Crunchy Taco | Bean Burrito Fresco Style |
Calories | 170 | 320 |
Total Fat | 9g | 8g |
Saturated Fat | 3.5g | 2.5g |
Sodium | 310mg | 1,200mg |
Carbohydrates | 13g | 55g |
Fiber | 3g | 10g |
Sugar | 0g | 3g |
Protein | 8g | 12g |
The Bean Burrito Fresco Style delivers more protein and fiber - nearly double and quadruple, respectively. However, it also has almost twice the calories and significantly higher sodium. Use this breakdown to decide which option better aligns with your calorie, protein, and fiber needs.
How to Choose the Right Option
The choice comes down to your dietary goals and priorities. Here’s how each option fits different needs:
- Crunchy Taco: Ideal for those focusing on calorie control or lighter meals. At just 170 calories, it’s a low-calorie option that leaves room for other foods in your day. Plus, its lower sodium content makes it easier to manage your daily sodium intake.
- Bean Burrito Fresco Style: A better pick if you’re looking for something more filling. Its 10 grams of fiber can cover about 40% of the daily fiber needs for women and 26% for men. With 12 grams of protein, it also supports muscle maintenance during fat loss, which is key for keeping your metabolism steady. Additionally, it’s completely plant-based, making it a great choice for vegetarians [6].
For those on a lower-carb plan, the Crunchy Taco is the clear winner with only 13 grams of carbs compared to the burrito’s 55 grams. You can also tweak the Crunchy Taco by asking for extra lettuce or choosing fresco style to cut even more calories.
Taco Bell’s customization options make it easy to adjust either choice to better fit your goals. Their nutrition calculator is a handy tool for seeing how small changes can impact your meal’s nutritional profile. With thoughtful adjustments, fast food can still fit into your fat loss plan.
How to Fit Fast Food into Your Fat Loss Plan
Believe it or not, fast food can have a place in your fat loss plan if you approach it with a clear strategy. Options like the Crunchy Taco or Bean Burrito Fresco Style can be part of a balanced diet when paired with informed decision-making. Let’s dive into how to make it work.
Nutrition's Role in Fat Loss
At its core, fat loss hinges on maintaining a calorie deficit while still meeting your nutritional needs. This means you don’t have to completely cut out fast food - options from Taco Bell, for instance, can fit into your plan if chosen wisely. Tools like Taco Bell's online nutrition calculator make it easier to customize your meal. For example, ordering "fresco style" can shave off 20–100 calories, while swapping seasoned beef for grilled chicken reduces saturated fat without compromising on protein [1].
The key is flexibility. Instead of labeling foods as "off-limits", focus on smarter choices that align with your calorie and nutrient goals. Tracking your macros can help ensure each meal fits within your plan. Keeping a food diary not only helps you monitor your intake but also highlights patterns for improvement. Reviewing this diary weekly can reveal habits that support long-term fat loss [7][8].
Train with Dave: Expert Support for Fat Loss Results
While it’s possible to navigate fast food choices on your own, working with professionals can make the process easier and more effective. That’s where Train with Dave comes in. Their personalized fitness and nutrition programs remove the guesswork, helping you stay on track with your fat loss journey.
Every trainer at Train with Dave is an exercise physiologist with in-house nutrition certification. This ensures you’re guided by experts who understand how to balance occasional fast food indulgences with your overall fitness goals.
Train with Dave’s proprietary app allows you to track your nutrition, workouts, and body composition over time. This data-driven approach helps you see how your food choices impact your progress, making adjustments easier and more effective.
Personalized nutrition plans are a game-changer because everyone’s needs are different. Train with Dave’s certified trainers can help you determine which Taco Bell options fit your calorie and macro targets. As one ISSA expert noted:
"Personal trainers know that exercise is just one piece of the puzzle."– ISSA [9]
Accountability is another major perk of working with a trainer. Whether you’re meal-prepping at home or grabbing a quick bite, having someone to guide and motivate you makes all the difference. If you’re in Orange County, California, Train with Dave offers services in Irvine, Laguna Hills, and Orange. They even provide a risk-free trial of four sessions for $36, so you can experience firsthand how expert guidance can transform your approach to food and fitness.
With the right support, integrating fast food into your fat loss plan becomes a manageable - and even enjoyable - part of your lifestyle [9].
Conclusion: Making Smart Fast-Food Choices for Fat Loss
Choosing wisely at fast-food restaurants can absolutely support your fat-loss goals. Options like the Crunchy Taco and Bean Burrito Fresco Style from Taco Bell prove you don’t have to give up flavor or convenience to stay on track. These lower-calorie meals deliver satisfying tastes while aligning with a balanced eating plan.
Small adjustments can make a big difference. Customizing your order - like opting for fresco style or swapping beef for chicken - helps cut calories and unhealthy fats[1]. These simple modifications can amplify your progress without overcomplicating your choices.
Protein and fiber play a crucial role in keeping you full and aiding fat loss. As registered dietitian Trista Best, MPH, RD, LD explains:
"Protein and fiber help keep you full longer, which may prevent overeating"[10].
Both of the recommended Taco Bell items provide these nutrients, helping you stay satisfied and curb cravings between meals.
The key to success is treating fast food as an occasional treat rather than a daily habit. Tools like Taco Bell's online nutrition calculator can help you make informed decisions. Add nutrient-rich toppings like tomatoes, onions, and lettuce to boost your meal’s fiber and vitamins[10]. This approach aligns with the strategies outlined in this guide, showing that even fast-food choices can complement your fitness journey.
For sustainable fat-loss results, consider working with professionals who can tailor a plan to your lifestyle. Dave’s team of exercise physiologists and certified nutrition experts can help you create a personalized strategy that includes smart fast-food options when needed.
FAQs
How can I make my Taco Bell order healthier for fat loss?
If you're aiming to make your Taco Bell order more aligned with fat loss goals, consider ordering it . This simple change replaces higher-calorie ingredients, like creamy sauces, with lighter options such as pico de gallo. Opt for lean proteins like grilled chicken or steak, and you can also add beans and veggies to boost fiber and nutrients.
To cut even more calories, skip toppings like cheese, sour cream, and guacamole. These small tweaks can keep your meal flavorful, filling, and more in line with your fitness objectives.
What are the risks of eating fast food regularly, even if it’s labeled as low-calorie or healthy?
Eating fast food regularly - even when it’s labeled as "low-calorie" or "healthy" - can still come with health risks. Over time, it may contribute to chronic conditions like obesity, type 2 diabetes, and heart disease. Many fast-food items are packed with processed ingredients, which can trigger inflammation, raise cholesterol levels, and cause digestive issues like constipation.
Another concern is the lack of essential nutrients in fast food. These meals are often missing key vitamins and minerals, leading to nutritional imbalances. Regularly consuming processed foods has also been linked to mental health struggles and a higher risk of early-life strokes. While treating yourself occasionally is perfectly fine, focusing on whole, nutrient-rich foods is crucial for maintaining long-term health.
How does the sodium in these Taco Bell orders affect your health and fitness goals?
Fast food, including options from Taco Bell, is often loaded with sodium. High sodium intake can lead to elevated blood pressure and increase the risk of heart disease, stroke, and kidney problems. While some fast-food chains have made efforts to cut back on sodium, many menu items still surpass the recommended daily limits, making it challenging to stick to health and fitness goals.
If you're keeping an eye on your sodium intake, try to balance these meals with lower-sodium options during the rest of your day. Drinking plenty of water can also help you stay hydrated. The key is moderation and staying mindful of your choices to enjoy fast food without compromising a healthy lifestyle.
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