Saturday, October 1, 2022

What Fast Food Can I Eat On Keto

Fast Food Restaurants With Low

What Fast Food Can you Eat on Keto? â Dr.Berg

Here are some top keto-friendly and low-carb options at popular fast-food and fast-casual chains. If you’re going for a bunless burger or sandwich, don’t forget to ask for it in a lettuce wrap or ask for extra lettuce on the side to make your own.

Use the McDonalds nutrition calculator to edit the ingredients and customize the nutrition information for any of their menu items.

  • Artisan Grilled Chicken Sandwich, no bun, no ketchup: 2g carbs
  • Bacon Ranch Grilled Chicken Salad, no dressing: 8g carbs
  • Quarter Pounder, no bun, ketchup or cheese: 1 carb
  • Egg McMuffin and most other breakfast sandwiches, no bread: 3-4g carbs

The site No Bun Please outlines a lot of options for low-carb eating at Burger King.

  • Whopper Jr., plain with no bun: 0g carbs
  • Grilled Chicken Sandwich, no bun: 1g carbs
  • Sausage, Egg & Cheese Croissanwich and most other breakfast sandwiches, no bread: 1-4g carbs

Bjs Restaurant And Brewhouse

BJs Restaurant and Brewhouse is a sit-down restaurant with an attached bar that serves pizzas, burgers, salads, and other classic American entrées. Its menu features a variety of veggies and proteins, making it easy to customize a keto-friendly meal.

For example, its Tri-Tip Wedge salad features lettuce, sliced sirloin, BBQ sauce, bacon, blue cheese, onions, tomatoes, blue cheese dressing, and chimichurri sauce. Remove the BBQ sauce, tomatoes, and onions, and its perfectly keto-friendly.

BJs only provides calorie information on its website. As is, the Tri-Tip Wedge contains 1,300 calories, so its perfect for sharing or saving half for leftovers .

Yes You Can Eat Fast Food On Keto

The ketogenic diet is all about reducing carbohydrate intake so your body can go into ketosis, using fat for fuel instead of glucose .

The ketogenic diet is only as healthy as you make it. Even if youre technically in ketosis, getting real, whole, nutrient-dense foods is the key to living a long and healthy life.

These recommendations are for emergencies only. And most of your diet should revolve around fresh high-quality protein, plenty of vegetables, and healthy fats.

If you rely on this list too much, you can completely stall your fat loss efforts. And you probably wont feel too hot, either. Inflammation can spike and mental and physical performance can suffer.

Just because its low-carb doesnt make it healthy.

One way to avoid unhealthy options is to make sure youre meal prepping every week.

But if you must eat fast food, rest assured that there are some ketogenic fast-food options out there.

Use the above options to guide you during your next fast-food run, and dont be afraid to get creative and customize.

Read Also: Is Coffee Mate Creamer Keto

What Can You Eat On A Keto Diet

A ketogenic diet is a low-carb, high-fat diet thats designed to induce ketosis.

Its a metabolic state where your body switches from burning carbs for fuel to burning fat. Its a diet known to be quite effective for both weight loss and fat loss. Some also find its medical implications beneficial to their health.

On this low-carb diet, you need to mainly focus on 2 things. Cut carbs drastically and eat more fat. Its a low-carb, high-fat diet with a macro ratio of 5% fat, 20% protein, and 75 % fat.

When followed closely to their keto macros, this low-carb diet can bring many awesome health benefits.

To cut your carb intake to just 5% of total calories, you need to cut everything from rice, sugar, beans, bread, and even some vegetables.

If its easier to track with grams, this 5% comes to be about 50 grams of carbs per day.

Dressing, sauce, and ketchup type of condiments is a no-go if it contains sugar.

Ketos strict guideline puts sweets like cookies on the not to eat list of keto foods too. When you are starting out on keto, you may need to keep track of your carbs per meal to make sure you dont go over your limit.

As for protein, luckily, meat is allowed. So are poultry, seafood, and dairies like egg and cheese.

But dont go on a meat rampage. Be sure to keep its intake to just 20% of your overall calories or so to stay in ketosis.

Even with your fast-food options for the keto diet, its essential you find places to add fat to your meals.

The Most Complete Best Keto Fast Food Guide Ever Includes All The Best Keto Low Carb Fast Food Options At 30 Restaurants Tips For Ordering Keto Friendly Fast Food What To Get And What To Avoid And Even Keto Fast Food Recipes

Keto Fast Food: 8 Low

You have to admit, fast food and a keto diet dont exactly go hand in hand. We all know that a homemade meal is going to be better for you, but Im a firm believer in doing the best you can in every circumstance. And sometimes, life just happens. Whether you need keto friendly fast food because youre on the road, you have a crazy schedule, or you need the best keto fast food options for a different circumstance, thats what this low carb keto fast food guide is for. If eating keto fast food helps you stay on track, go for it.

Before we jump in head first into eating fast food on keto, be aware that most likely you wont find clean keto fast food options. Even if you avoid the obvious carb culprits such as buns or breaded items, many fast food places add not-so-nice ingredients like wheat, sugar, starch, corn syrup and artificial preservatives even to seemingly safe items, like chicken or beef. If you are trying to follow a strict, clean keto diet, then keto fast food will be tough to come by.

But sometimes thats okay you do what you have to do! The key is to be informed when choosing to eat fast food on keto.

Recommended Reading: Low Carb Bologna

Is Milk Okay For Keto

Can you drink dairy milk on the keto diet? Yes, but youll have to be careful of serving size! Be sure to pick whole milk for the higher fat content and measure how much you drink. A single cup of whole milk has almost 12 grams of carbohydrates, which takes up nearly half of some dieters daily carb allowance.

Keto Friendly Fast Food

One of the biggest lies about the keto diet is that its time consuming and expensive. Life happens, though, and theres not always time for meal prep.

If you find yourself needing a cheap and quick option for eating out, weve got your keto friendly fast food options covered. Enjoy efficient weight loss and optimized health, even in a drive-through. Heres what to order as low carb options in these fast casual and fast food restaurants.

Recommended Reading: Can I Eat Beans On A Keto Diet

Top Fast Food Copycat Recipes You Can Make At Home

The healthiest option is always to eat whole foods at home that you make yourself. This way, you control how much sugar/carbs you use and you know exactly how healthy it is for you!

My favorite recipes are below, but I also have a huge list of 29 low-carb copycat recipes that you must try!

Here are some of my favorite take-out inspired recipes that taste just like you are at a restaurant:

Keto Legumes Nuts And Seeds List

10 Fast Foods You Can Still Eat On A KETO DIET

When it comes to legumes, nuts and seeds, the best ones to consume if youre on the keto diet are:

  • Coconut
  • Pecans
  • Walnuts

Eat moderately: Almonds, Brazil nuts, cashews, hazelnuts, peanuts and pistachios nut butter seeds

Avoid: Most beans, lentils

A note about nuts

The Bulletproof perspective on legumes, nuts and seeds is pretty different from keto. With the exception of coconut, we recommend limiting your intake of nuts and legumes because they can contain high amounts of inflammatory oxidized fats, mold toxins and plant anti-nutrients.

So, are nuts, seeds and legumes bad? Not necessarily. These keto-friendly foods can absolutely fit into a healthy diet. Some people feel great when they eat peanuts, while others encounter food sensitivities. Pay attention to how you feel, be mindful of your macros and opt for organic, high-quality products whenever possible.

Also Check: Does Keto Make You Poop

Starbucks Grilled Chicken And Hummus Protein Box

This is a balanced lunch box you can literally grab-and-go with a few tweaks. If you’re trying to limit carb intake, you don’t need to also sacrifice feeling satisfied: simply swap the pita bread for red pepper slices that can act as a replacement holder for the chicken strips and hummus, Lisa Moskovitz, RD, CDN, author of “The Core 3 Healthy Eating Plan“, told TODAY. In its original form, this Starbucks lunch contains 300 calories, only 2 grams of saturated fat, 7 grams of gut-friendly fiber and 22 grams of protein.

Spices Seasonings And Condiments

Be mindful of added sugars or high-glycemic sweeteners in spice blends or condiments. But other than that, spices and seasonings are fair game for keto. Technically, carbs can add up in spice-heavy dishesbut dont worry about a teaspoon of turmeric, especially when your spices are spread throughout an entire dish.

When youre shopping for spices and sauces, check the labels for additives like sugars, milk solids, potato starch, corn starch or MSG. Even unsweetened ketchup contains natural sugars from all those tasty tomatoes. Tired of reading the labels on store-bought salad dressings? Make your own! Start with these MCT oil salad dressings.

Heads up: Table salt often contains undisclosed fillers and anti-caking agents, so for the most healthful way to salt your food, add sea salt or Himalayan pink salt to your shopping list.

Additionally, spices and herbs can spoil in your home. Thats why we recommend using high-quality, fresh or recently opened herbs and spicesparticularly black pepper, garlic, nutmeg and paprika.

Don’t Miss: Sugar Free Jello On Keto

Keto Lunch At Fast Food Joints

Keto fast food lunch ideas are really the same as what youd get for dinner. As mentioned above, at most places youll want to get a bunless burger or wrap, a salad, or chicken without breading.

Ill go over some gotchas for salads and condiments, as these apply to most places. For bunless burgers, wraps, and other options, it tends to be more restaurant-specific, so check the list of low carb fast food restaurants below.

Keto Fast Food: Final Thoughts

Keto Fast Food and Restaurant Picks!  The Fit Mom Tribe Keto

It may come as a relief to know that it is still possible to enjoy certain fast foods while following the keto diet, particularly if you plan ahead to understand the nutritional information of the food you intend ordering.

With that said, eating fast food is definitely second to making your own healthy home cooked meals and should not start to substitute home cooked meals on a regular basis.

While some fast food chain stores advertise certain meals as being keto-friendly or low-carb, dont be deceived by clever marketing tactics. For instance, even some salads are way above the daily carb intake allowance due to salad dressings and sugar-rich seasoning.

At the end of the day, an occasional fast food order wont ruin your weight-loss or health goals but its good to ensure that such indulgences dont become a habit. Instead, let your focus remain on eating whole foods to meet your macronutrient requirements!

Also Check: Is Regular Jello Keto Friendly

Best Keto Breakfast Meal At Mcdonalds

If youre looking for a huge variety of breakfast options that will keep you in ketosis, McDonalds has you covered. Heres what we recommend for a filling morning low carb meal:

  • Triple Breakfast Stack McGriddle : 7g net carbs, 56.5g of fat, 32g of protein.

Those are basically the ideal macros for keto: high fat, moderate protein, and very low carb. If you want to try a keto breakfast at home, heres some of our best keto breakfast recipes.

These other breakfast options also work well:

  • Sausage, Egg and Cheese McMuffin or McGriddle : 4g net carbs, 26g of fat, and 15 grams of protein
  • Bacon, Egg and Cheese Biscuit : 4g net carbs, 13g of fat, and 14g of protein
  • The Big Breakfast : 4g net carbs, 34.5g of fat, and 28g of protein. If youre not a bacon fan, you can always add in another sausage patty, scrambled eggs, or a beef patty instead.
  • Egg McMuffin : 3g of net carbs, 11g of fat, and 12g of protein

In case you were wondering, your morning bagel, griddle, or buttermilk biscuit is not on a list of keto friendly foods. Thankfully, many of these sandwiches hold up without the bread!

What Can I Not Eat On The Keto Diet

Eating keto means staying away from high-carb snacks and foods. Your diet will consist of five to 10 percent carbohydrates, which is 15 to 30 grams per day. Its not a lot to work with, considering one serving of almonds is six grams of carbohydrates. Its a good idea to spread out your consumption throughout the day. This can help you meet your nutrient requirements with each meal.

Sweets and high-carb snacks are never a good idea on a nutrition plan of any kind because they contain high amounts of trans fats that can potentially lead to weight gain, raised blood sugar and bad cholesterol levels.

To see progress in weight loss, it takes time and dedication. While there are some food restrictions, the benefit of eating on the keto diet is that there are substitutes for most of yourfavoriteindulgences.

Also Check: Rallys Keto

Coffee Or Tea With Cream Or Half

Coffee and tea are carb-free beverages.

Theyre also high in caffeine, which provides some impressive benefits.

Caffeine may improve your mood, metabolic rate, and mental and physical performance .

If you like milk in your cup of joe, coffee houses and fast-food eateries often offer half-and-half. A single-serving container has about 0.5 grams of carbs.

Heavy cream is nearly carb-free and sometimes available. However, it contains about 50 calories per tablespoon , compared to 20 calories for half-and-half.

Some coffee houses also offer soy or almond milk. Unsweetened versions of these milk substitutes provide minimal carbs per 2-tablespoon serving.

SUMMARY If you prefer to drink coffee with milk or cream, ask for half-and-half, heavy cream, or unsweetened soy or almond milk.

Panera Bread Power Breakfast Bowl

THE KETO DIET (Fast Food Only)

Panera Bread is a café-style restaurant featuring sandwiches, pastries, soups, salads, and coffee.

Most of the breakfast items are high in carbs. However, two selections from their menu work well for a low-carb morning meal.

The Power Breakfast Egg Bowl with Steak features steak, tomatoes, avocado, and 2 eggs. It provides 5 grams of carbs and 20 grams of protein.

The Power Breakfast Egg White Bowl with Turkey contains egg whites, spinach, bell peppers, and basil for 7 grams of carbs and 25 grams of protein.

Starting the day with a high-protein breakfast promotes feelings of fullness and decreases appetite by reducing levels of the hunger hormone ghrelin .

SUMMARY Select an egg-based breakfast with meat and vegetables at Panera Bread to keep carb intake low and control hunger levels.

Read Also: Carrot Keto Friendly

Dunkin Donuts / Starbucks / Tim Hortons / Other Coffee Shops

When you are looking for a drink to warm you up or cool you down, you can always head to a coffee place. While the easiest option is to ask for a black coffee or tea, hot or iced, you can always ask them if they have heavy whipping cream, almond, or coconut milk . We have found most small mom and pop coffee shops will have heavy whipping cream and Starbucks will usually have it if you ask.

Other low carb options include an Americano, which is hot water added to espresso, and a Depth Charge, which is a shot of espresso added to a cup of coffee . Most baristas will not bat an eye at your drink requests they are used to getting silly long orders!

A lot of coffee houses now offer hot breakfast sandwiches as well so if you are in a rush, order a breakfast sandwich and get rid of the bun youll be left with a gooey and delicious mess of eggs, cheese, and sausage or bacon!

You Can Still Enjoy Your Favorites Without The Added Carbs

Its not always easy to craft a tasty home-cooked keto meal. Perhaps the stress of day-to-day life has conflicted with your astute meal-planning habits. Or maybe youre on a long road trip where fast food is not only customary but, quite frankly, one of few options. Or maybejust maybeyou are completely over the same chicken breast and broccoli lunch youve prepared five times this week and are craving the efficiency that only a fast food meal can truly supply. Luckily, many adaptable fast food menus provide keto-friendly options that are quick, easy, and low-carb. Oh, and delicious.

For anyone unfamiliar, a ketogenic dietalso known as the keto dietis a low-carb, high-fat diet that many rely on for weight loss and health purposes. By drastically reducing ones carb intake, a keto diet shifts the body into what is known as a ketosis, a metabolic state where fat is burned for energy rather than typical carbohydrates. When done correctly, a keto diet may supply surprising lifestyle changes… all while upping your bacon intake. And what food group is more bacon-friendly than fast food?

To get the most bang for your ketogenic buck at the drive-thru, hit these 14 joints. Hold the bread, rice, and fries.

Also Check: Is Coffee Mate Creamer Keto Friendly

Chipotle / Moes Southwest Grill / Other Mexican Chains

Up for Mexican food? Youre not alone! Mexican is our favorite go to food when we are craving spicy while on the go. At many build-a-burrito places, you can choose between a burrito bowl sans rice and beans or a salad. Theres normally a lot of options to choose from for a ketogenic diet, too. Just be careful as the carb counts do start to creep upward as you add more toppings.

We recommend ordering a salad bowl with a combination of the following:

  • Meat
  • Sour Cream
  • Lettuce
  • Salsa
  • Guacamole

There are countless options you have when building a salad at places like this. They normally have many toppings and sides to choose from, so try to stick with the simpler and lower carb options. Bigger chains almost always have their nutritional information online, so make sure to check out the respective website of where you visit.

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