The ketogenic diet and fast foods restaurants don’t normally go hand in hand. Mainly because fast-food chains are usually associated with high-calorie foods and dieters stay away from them as much as possible. But there may be keto fast food options out there that you don’t know about.
A ketogenic diet plan consists of low levels of protein and carbohydrates and high-fat contents. But fats in fast food items are mostly trans-fat and may lead to potential health risks rather than help you achieve a slender physical stature.
However, it can be especially challenging to stick to your diet plan when you dine out or if you have no time to cook and instant food is your only option. But is there a way to possibly enjoy fast food meals without compromising your physique? Fortunately, there are fast-food restaurants that have low-carb meals in their menus and if you know what to order, you should still maintain your ketogenic diet. This articles’ purpose is to guide you and offer a few examples of foods you should order. We will also provide examples of nutritional information to give reader insights on calorie levels for each food item.
Top Keto Fast Food Options
You can find these fast-food chains almost anywhere in the world. Whether you’re traveling or having “take-outs” for lunch, listed below are meals you can eat confidently and without worrying about carbs.
As of 2015, McDonald’s have more than 30,000 restaurants globally. It can be found anywhere in the world and the top fast-food chain in any regions of the planet (well, except maybe in the Philippines).
It’s well-known for its Big Mac, Quarter Pounder, Breakfast Meals, and Egg Muffins. And yes, McDonald’s could be an option for the ketogenic diet, if you skip the burger buns and French fries. For example, Sandwich meals are usually paired with muffins and the combination already contains 30 grams of carbohydrates. If you cancel muffins in your order, you’re removing 2 grams of carbs in your meal. Other examples are:
- Egg McMuffin
Order it with no bread. It contains about 150g of calories that includes 3g of carbohydrates, 12g of protein, and 11g of fats.
- Grilled chicken sandwich
Order it with no buns. It contains a total of 150g of calories that includes 2g of carbohydrates, 29g of protein, and 4g of fats.
Generally, to decrease carb levels in your meal you just have to cancel buns, ketchup, bread, and biscuits in your order. In some places, if you order a no bun or bread meals they would normally put it in a bowl.
2. Burger King
It’s also a popular fast-food chain and like McDonald’s, it has numerous restaurants spread throughout the planet. It’s most well-known for its double whopper burgers but go for a no bun, bread, or ketchup meals. Examples of meals include:
Buns can’t usually be canceled out when ordering but you can ask for an extra plate and segregate the buns. Also, segregate ketchup and tomatoes in your meal. Total calories should be at least 130g that include about 1g of carbohydrates, 9g of protein, and 10g of fats.
- Double-decker cheeseburgers
Segregate buns in another plate. Ketchup is optional, but if you want to reduce more calories, then you’ll have to segregate ketchup as well. Total calories without ketchup should at least be 230g of calories that include 1g of carbohydrates, 18g of protein, and 18g of fats. Total calories when ketchup is included should at least be 270g that include 1g of carbohydrates, 30g of protein, and 16g of fats.
- Grilled chicken sandwich
Segregate buns and cancel ketchup and tomatoes in your order. It contains at least 640g of calories that includes 2g of carbohydrates, 40g of proteins, and 53g of fats.
It’s a sandwich shop that you can find in most first world metropolitan areas. Carbohydrates in bread depend whether its whole-grain or white flour and we really can’t be sure on what bread has been used in each sub. It’s believed that typical subs contain at least 50g of carbohydrates, which mostly come from the bread itself. You can actually ask to cancel the buns out and place it “in a tub” or bowl. By doing this, you have reduced at least 40g of carbohydrates in your meal.
Subway also offers vegan meals so that you don’t have to cancel anything. Some examples include:
- Roast Beef
Total calories in one meal contain 160g that includes 3g of fiber, 7g of carbohydrates, 20g of proteins, and 7g of fats.
- Club sandwich
Total calories in one serving contain 160g that includes 3g of fiber, 8g of carbohydrates, 19g of proteins, and 7g of fats.
- Tuna salad
A serving contains at least 330g of calories that includes 2g of fiber, 7g of carbohydrates, 16g of proteins, and 27g of fats.
Chipotle is one of those rare fast-food chains that focus on maintaining food freshness. Needless to say that comparing to other fast-food restaurants it’s much easier to keep on track when you’re on keto-diet at Chipotle.
Meal samples are the following:
One serving has 170g of calories which includes 1g of fiber, 2g of carbohydrates, 24g of proteins, and 7g of fats.
- Romaine lettuce
Total calories in one meal are only 10g that have at least 1g of fiber, 2g of carbohydrates, 1g of proteins, and no fat content.
It’s popularly for its delicious roast beef’s, but they offer a variety of meats and remove bread in your meals to suit your ketogenic diet needs. Meal samples include:
- Roast beef sandwich
Order it without the buns. Calories should decrease at least to 150g. One meal includes 1g of carbohydrates, 16g of protein, and 10g of fats.
- Grand turkey club
Cancel bread in your order. Calories should at least go down to 300g that includes 4g of carbohydrates, 4g of protein, and 20g of fats.
- Double roast beef sandwich
Calories should decrease to 310g when you cancel buns in your order. One serving contains 2g of carbohydrates, 31g of proteins, and 20g of fats.
6. Kentucky fried chicken
Another popular fast-food chain that has numerous restaurants spread worldwide. It’s famously known for its delicious fried chickens but since it’s normally prepared in starch, most foods in their menus aren’t advisable for people on keto. But there are meals you can actually order that has low carbohydrate contents, it includes:
- Green beans
It contains a total of only 25g of calories that includes 2g of fiber, 4g of carbohydrates, 1g of protein, and no fat content.
- Grilled chicken drumsticks
Per piece contains at least 70g of calories that includes 9g of protein, 3g of fats, and no carbohydrate content!
7. Taco Bell
You don’t have to throw away the tortillas or taco shells, just make sure not to overeat and concentrate more on side dishes that includes guacamole, chicken, and beef.
8. Carl’s Jr.
If you’re on Keto-diet, the following are meal samples you can order at Carl’s Jr.
- Lettuce wrapped thick burgers
Order it without the buns. At one and a half pounds it contains at least 600g calories that include 1g of fiber, 9g of carbohydrates, 30g of protein, and 55g of fats.
- The Big Carl
Order it without the buns. One serving should at least contain a total of 670g of calories which includes 1g of fiber, 8g of carbohydrates, 39g of proteins, and 55g of fats.
Like Burger King, its menu comprises mostly of burgers. Unfortunately, no nutritional information is available on Wendy’s official website. However, just like fast-food chains, to lessen carbohydrate you’ll have to segregate burger buns and croutons.
10. Jimmy John’s
The following are a few examples of meals you can try on Jimmy John’s if you’re on strict keto-diet:
- Slim 3 tuna sandwich
You can order it without segregating the bread. Total calories should amount at least to 265g. It includes 1g of fiber, 5g of carbohydrates, 11g of protein, and 22g of fats.
- #3 totally tuna sandwich
Same as the other tuna sandwich, you can eat it with the since ingredients consist mostly of tuna. It includes 2g of fiber, 7g of carbohydrates, 11g of proteins, and 22g of fats.