The aim is for your body to transition into a state of ketosis.
Normally, our bodies burn the carbohydrates we consume and use them as fuel for energy.
When your body is in ketosis, as you are cutting out carbs, it begins to use the fat consumed as energy.
This leads to quick weight loss, which is why some people will follow this diet for a time.
On the keto diet, it is best to cook your meals at home, as pre-made meals will tend to have extra additives that we aren’t always aware of.
Therefore, it’s safe to say that this diet and fast food don’t necessarily go hand in hand.
However, just because you’re following this diet doesn’t mean you have to completely miss out on your favorite fast-food restaurants.
This cheat sheet will give you all the guidance you need on ordering food at fast food restaurants while on the keto diet.
However, it is important to not make this a habit, as these establishments will still have ingredients and additives that aren’t necessarily keto-friendly.
Tips For Eating Keto At Fast Food Restaurants
Before we delve into what you can order at certain restaurants, we wanted to provide you with some tips that will help you order no matter what restaurant you are dining at.
Skip The Bun
The likelihood is that whatever joint you’re at will be serving burgers. Even if it isn’t offered as an option, skip the bun.
They’ll then likely be able to give you the filling in a little box or bowl, or you can ask for a lettuce wrap.
Meat, Cheese, And Veggies Are Your Friends
You can find meat, cheese, and veggies in all fast food restaurants, and these are actually the main components of a keto-friendly diet.
Just ask for them without sauce, as you can’t be sure of all the ingredients used.
Double-Check Online
If you know where you’ll be eating beforehand, then check their website online before you head over.
Most restaurants will have their nutritional information posted on their website, so you’ll be able to see what meals contain carbs, and what is safe for you to order.
Avoid Anything Fried
When foods are fried in these restaurants they are normally breaded, and breaded involves carbs.
If you’re ordering chicken, for example, request that it be grilled instead.
Carb-Free Extras
As you can probably tell, your fast-food keto-friendly options are rather meat-heavy.
However, there are a variety of sides you can ask for that are carb-free.
These are thighs such as tomatoes, cucumbers, olives, jalapeños, spinach, mayo, and sour cream.
Fast-Food Restaurant Suggestions
You’ll be happy to know that several popular fast-food chains such as Wendy’s, Chipotle, and Chick-Fil-A offer a few options that are keto-friendly.
Chipotle
Chipotle already offer a tortilla-less option with their burrito bowls, but these do contain rice and beans which are filled with carbs.
However, you can still enjoy this delicious Mexican-inspired food by asking for no rice and no beans.
This will reduce your carbs, and bring your overall net carb count to 3!
Burger King
All burgers and sandwiches at Burger King can be ordered ‘bunless’.
However, if you’re ordering chicken, be sure to state that you’d like it grilled as most of these options are breaded.
Luckily, there’s a ‘customize ingredients’ option when you order, so you can remove all the carby ingredients you can’t have.
In-N-Out
At this restaurant, you can order any burger you like without the bun.
This is referred to as ‘protein style’ and you can request it in a lettuce wrap without any sauce.
By removing these items you are bringing down the carb count by quite a lot.
Wendy’s
At Wendy’s, you can opt for the southwest avocado chicken salad without dressing.
Removing the dressing will bring this meal down to 11 grams of net carbs while still giving you enough fat and protein.
Chick-Fil-A
At this popular restaurant, you’ll be happy to know that you can order 12-piece chicken nuggets without any sauce. This will only bring you to 6 grams of net carbs.
McDonald’s
If you’re craving a McDonald’s, you can order a bacon McDouble without the bun and sauce.
This still provides you with enough fats and protein, and only brings your net carb count to 3 grams.
Final Thoughts
In summary, it is possible to eat at fast-food restaurants on the keto diet.
You just need to be knowledgeable about what it is you need to cut out from different meals, which is anything that may contain carbohydrates.
Most of these establishments offer enough fats and proteins to keep you on track, but this should only be an option as a treat. It is much healthier to cook your food at home.
Hi, my name is Jenna Lane and I have been following the paleo diet for almost three years.
I am a dietary specialist and help my clients find the right diets for them.
Unfortunately, I can only take on so many clients at a time. Though, thanks to the internet, I can upload my knowledge onto this website and help more people around the world!
That is my aim with this website, so please peruse it and learn. Dieting doesn’t have to be tough - you just need to find the right one for you.
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