Keto Fast Food Guide: Eating Low-Carb at 5 Guys

Understanding the Keto Diet

The ketogenic or "keto" diet has become one of the most popular diets in recent years due to its effectiveness for weight loss and other health benefits. The keto diet is a very low-carb, high-fat diet that forces the body to burn fat for energy instead of carbs through a metabolic state called ketosis.

On the keto diet, 70-80% of calories come from fat, 15-20% from protein, and only 5-10% from carbs. This extremely low carb intake helps the body reach ketosis fast. In ketosis, the liver breaks down fat into ketones, which become the main fuel source for the body and brain.

Benefits of Keto

Here are some of the top scientifically-proven benefits of the keto diet:

• Weight loss: Numerous studies show keto is much more effective for fat loss than low-fat diets
• Reduced hunger: Ketosis suppresses hunger hormones like ghrelin
• Increased energy: The body taps into fat stores for fuel instead of fluctuating blood sugar levels
• Improved mental focus: Ketones provide an efficient fuel source for the brain
• Better blood sugar control: Keto diets lower blood sugar and insulin levels

Common Keto Foods

Since carb intake needs to be extremely low on keto, followers of this diet must avoid sugar, grains, legumes, starchy vegetables, and most fruits. However, these foods are acceptable and encouraged on the keto diet:

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and shellfish: Salmon, trout, tuna, shrimp, scallops, etc.
• Eggs
• Butter and heavy cream
• Oils: Olive oil, avocado oil, coconut oil, etc.
• Non-starchy vegetables: Leafy greens, broccoli, tomatoes, mushrooms, etc.
• Nuts and seeds: Almonds, walnuts, flaxseeds, etc.
• Low-carb dairy: Cheese, plain Greek yogurt, etc.

Keto Options at 5 Guys

When following the keto diet, fast food chains can seem off-limits. However, certain restaurants like 5 Guys offer convenient options for people wanting to stick to their low-carb, high-fat goals.

5 Guys Overview

5 Guys Burgers and Fries is a popular burger chain known for its simple, made-to-order burgers with loads of free toppings to choose from. In addition to burgers, 5 Guys also serves hot dogs, sandwiches, fries, and soda.

At first glance, 5 Guys doesn't seem very keto-friendly besides their standard burger with no bun. But with some simple substitutions and smart decisions, you can build a satisfying low-carb meal at 5 Guys.

How to Order Keto at 5 Guys

Use these tips to choose keto-approved items on the 5 Guys menu:

Bunless Burgers

Any burger or hot dog without the bun fits perfectly into the keto diet. Be sure to ask them to serve it wrapped in lettuce instead of in the foil alone. Popular options include:

• Bacon cheeseburger
• Hamburger
• Cheeseburger
• Bacon hot dog

Toppings

Take advantage of 5 Guys' free toppings to add more fat and flavor without carbs:

• Bacon
• Cheese slices
• Mayo
• Mustard
• Onions
• Lettuce
• Pickles
• Tomatoes
• Jalapeos
• Mushrooms
• Green peppers

Side Salad

Order a side salad with ranch, blue cheese, or olive oil & vinegar dressing instead of fries for a keto veggie option.

What to Avoid

Steer clear of these high-carb options on the 5 Guys menu:

• Buns
• Ketchup
• Barbecue sauce
• Fries
• Milkshakes
• Soda

Keto Meal Options at 5 Guys

Its easy to build a great keto fast food meal at 5 Guys. Try one of these combos:

Bacon Cheeseburger Bowl

• Bacon cheeseburger lettuce wrapped
• Side salad with ranch dressing
• Extra bacon, mushrooms, onions, pickles

Jalapeo Hot Dog Salad

• Jalapeo cheddar hot dog lettuce wrapped
• Side salad with blue cheese dressing
• Hot pickled jalapeos

Tips for Sticking to Keto at Fast Food Places

If you want to reach ketosis and stay there, being prepared is key. Use these tips to stay on track with your keto diet when grabbing a quick meal:

Learn the Menu Thoroughly

Do your research ahead of time before visiting a fast food chain like 5 Guys. Scout out their website, read ingredient information, and plan what keto items you will order.

Check Nutrition Info

If nutrition information is available, calculate totals for net carbs, fat, and protein for any menu items you want. This helps determine what fits your macros.

Bring Your Own Food

Consider keeping keto-friendly snacks like nuts or jerky in your bag. That way if a restaurant has limited options, you have a backup.

Ask for Substitutions

Dont be afraid to ask for lettuce wraps instead of buns, extra bacon instead of ketchup, salad instead of fries, etc. Most places will happily accommodate your custom order.

Repeat Trusted Meals

Once you find something you like that fits your diet at 5 Guys or elsewhere, stick with it! Reliable go-to meals make ordering easier.

Sample Keto Fast Food Meals

Here are more ideas for keto fast food orders at popular chains besides 5 Guys:

McDonalds

• Bacon egg & cheese McMuffin, no muffin
• Triple cheeseburger, no bun
• Side salad with ranch

Wendys

• Junior bacon cheeseburger lettuce wrapped
• Grilled chicken wrap, no wrap
• Chili

Chipotle

• Salad bowl with carnitas, hot salsa, cheese, guacamole
• Burrito bowl with steak, extra fajita veggies, tomatillo salsa

Chick-fil-A

• Grilled nuggets
• Side salad with ranch dressing
• Grilled chicken sandwich, no bun

As you can see, sticking to the keto diet is totally possible even when relying on fast food. With the right substitutions and smart menu decisions, you can build a low-carb meal almost anywhere.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.