The Ultimate Keto Fast Food Guide (in 2021)
Here’s everything you’ve ever wondered about keto fast food! Yes it can! Find out about the foods you should avoid (and what to eat!).
On crazy busy days or when you’re on the road, fast food is easy! It might be convenient, but is it a keto? Is it even possible to eat keto food at fast food restaurants?
You have questions and I have answers. Bookmark this page, it will be your ultimate guide to eating low-carb foods when you’re away from home.
Can you eat fast food on a keto diet?
Yes, you CAN eat fast food and eat keto! It’s really possible to stay on the ketogenic diet and eat it at fast food restaurants, you just need to think a little more.
One thing I want to clarify – low carb either keto diet It’s not about shortages or a list of taboo foods. Instead, it’s a lifestyle that focuses on eating whole, unprocessed foods that have been shown to help with great weight loss and Health benefits.
That’s why you can really eat low-carb and keto-friendly options even when you’re eating fast food. You just need to order whole, unprocessed items on the menu. That may limit your choices and take a bit of imagination, but still reach your net carbs limit.
Guide to fast food Keto
Yes, it is possible to eat at a fast food restaurant, stay in ketosis, and still lose weight. Initially, you may not easily find the foods that energize your body and keep your body fat-burning mode, but it is possible.
It takes a little extra planning, but as you discover a few of your favorite keto-friendly treats at popular chain stores, you’ll have some easy keto options to stick to your macros. .
Before we dive in, there’s an elephant in the room that we need to tackle. The good news is that you can maintain ketosis while eating out, but that’s not a good idea and I don’t recommend doing your full lifestyle. Your body needs vitamins, minerals and whole-food nutrients. Processed takeaway foods don’t provide your body with these nutrients.
More or less is fine, but I am not recommending it as a lifestyle option. But be realistic, you need to have some fast food options in order to enjoy a keto meal and stay on track with your low-carb diet.
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How to find low-carb fast food options
The worst you can do is stress food. You need good low-carb options to order conveniently. Instead of worrying about not being able to find low-carb options or buying something on the road, plan ahead and think about what you will order at the most popular restaurants.
There are many ways to make these fast foods work for you. Even fast food chains have low-carb meals and dinner options that will give you a quick meal are also a good option.
Here Ditch The CarbsI am a strong advocate of eating nutrient-rich foods instead of using your daily grams of carbs as an excuse to eat processed foods.
For example, knowing that you only consume 5g of carbs per day shouldn’t justify eating fast food. Either way, enjoy a snack from time to time as a treat or for a particular occasion, but be careful that it is not a regular thing.
No matter what fast food locations you stop by, make sure you are choosing foods that provide the nutrients you need for your body. Keto is not just about numbers, it’s about nurturing yourself to make you feel great!
What fast food places can I eat when using Keto?
Stick to fast food chains that provide transparent and accessible nutritional information about their menu choices.
Here are some of my favorite places to eat using keto, and the best ones to order there:
- Subway – filler of the day like a salad, not a filler or roll. Always choose aioli or mayo, not teriyaki sauce, sweet sauce or ketchup, all of which are high in sugar.
- McDonald’s – Non-sandwich burgers serve as salad burgers. Or, exchange french fries for a salad and place the burger on top (availability depends on the friendly nature of the franchise owner). And if you want more grams of protein, why not order an egg McMuffin and throw away the stinking muffin.
- Burger King – Salad sandwiches (or lettuce wrap). Shredded chicken wrap (has a lower carb content than a burger or shredded chicken wrap).
- Wendy’s – Low-carb burgers – you don’t even need to ask for any replacements! Right.
- Chipotle The burrito with cauliflower and bean-free rice is a quick and easy low-carb meal.
Another important aspect of choosing a suitable fast food venue is to choose places with a more varied menu than those that will not give you a lot of options other than processed and cooked food. lots of carbs.
As you can see, it does require a bit of planning and research in advance but it’s well worth the effort if it means your keto diet effort remains intact while you enjoy the fast food already. put.
How to order low-carb takeaway foods
There are some tips and tricks that I always follow when eating out. If you use these tricks, it will make ordering the best option at a fast food restaurant a lot less stressful!
My favorite low-carb fast food hacks are:
- Order salad without salad dressing. Many fast meal juices are high in sugar and unhealthy oils like canola or sunflower oil. You can also order it on the side in a carrying case. This way, you can control how much you use and how many grams of carbs you are adding to your meal. If the menu allows, why not order a serving of sour cream, olive oil or even blue cheese at a steakhouse, so you can enjoy a healthy, high-fat diet while still maintain carb intake.
- Avoid ordering any foods that have been deep fried or covered in breadcrumbs or flour.
- A grilled chicken sandwich (or roast beef sandwich), then simply take the bread out.
- Order some beef patty, fried eggs and roast chicken as a protein-style meal.
- If sausage with cheese is the only option, be sure to say no to ketchup and high-sugar mustard.
- A black coffee with one side is double / heavy cream.
- Stick to baked or baked protein options.
- If in doubt, always consult the nutrition information listed online before ordering any snack.
What foods should I avoid at fast food restaurants when eating keto?
Now that you know what to eat, let’s talk about what you shouldn’t eat. Here is a list of things to avoid at fast food restaurants:
- Anything made from refined flour (burgers, muffins, bagels, sandwiches)
- French fries
- Brown hash
- Dairy drinks (latte, milkshake, cappuccino)
- Sugar-sweetened beverages (fruit juices or soda and desserts)
- Cakes, desserts, ice cream and even fruit smoothies.
- Use spices sparingly or try to avoid them altogether
Here are some good examples of foods and food items offered at fast food chains that are somewhat considered non-keto and therefore should be avoided if you continue to be in a state of ketosis ( where your body burns fat instead of carbohydrates for fuel).
- Perfect Greek yogurt with granola about 28g carbs per serving
- Fruit cup – about 12g carbs per serving
- Chicken soup – 15g – 29g carbs per serving depending on whether you choose small or large
- Vinaigrettes – anywhere from 8g – 16g carbs per serving
- Ketchup 16g carbs per serving
- Perinaise sauce 8g carbs per serving
- BBQ sauce – about 10g carbs per serving
- Honey mustard is not fat 22g carbs per serving
- Sweet and spicy sriracha sauce – about 10g carbs per serving
- Salsa chili – about 21g carbs per serving
- Iced coffee – from 26g – 33g carbs per serving depending on size chosen
- Vanilla iced coffee – from 30g – 38g carbs per serving depending on size chosen
The total carb grams of net carbs for the food items listed above are taken from the nutrition pages of various fast food brands and presented merely as a guide.
Some even have a nutrition calculator so you can choose what to add or remove from your meal and it calculates nutritional information like calories, protein and carb count.
For complete and detailed nutritional information please refer to the following websites (which may not be the complete list of fast food chains near or available to you):
As you can see, even though your choices are limited, you can still find healthier and lower-carb options. As you plan ahead, you will be able to find foods that will help you maintain ketosis when eaten in these places occasionally.
Is eating fast food considered a “dirty keto”?
An alternative to clean keto is dirty keto. This variation of the keto diet is when you maintain less than 20 grams of net carbs per day, but never mind where your carbs come from.
It allows you to eat processed and packaged foods. This is a popular option for people who want to maintain their carb limit but don’t want to prepare clean keto meals.
Although you can still maintain the ketosis diet this way, you will never achieve maximum health and weight loss results and it can also easily lead to the consumption of other foods. will definitely push you out of ketosis.
Eating fast food while maintaining your carb limit seems like an easy way to do keto, but it’s not healthy. You need macronutrients from whole foods. Your body needs vitamins and minerals for unprocessed foods for it to function at its best and for the best results for weight loss and health.
Low-carb fast food replication recipes you can make at home
The healthiest option is to always eat all of the homemade foods you make. This way, you control how much sugar / carbs you use and you know exactly how healthy it is!
My favorite recipes are below, but I also have a huge list of about them 29 low-carb replication recipes that you have to try!
Here are some of my favorite takeout-inspired recipes that taste like you’re at a restaurant:
As you can see, it’s actually possible to eat out and still be in a state of ketosis. Plan ahead, stay away from obvious culprits, and continue eating whole foods like your main meals.
Other recipes you may like:
MINIMUM SHOP: Want to start low-carb FAST? Learn how to get started TODAY … even if you are a complete beginner. This has everything you need to Skip The Carbs … and live your best life! DON’T WAIT – BUY NOW.