Understanding the Keto Diet
The ketogenic or "keto" diet is a very low-carb, high-fat diet that aims to reach a metabolic state called ketosis. In ketosis, the body relies on fat and ketones rather than glucose from carbs for fuel. Reaching ketosis generally requires keeping net carb intake under 50 grams per day.
Challenges of Keto Fast Food Options
Typical fast food meals are loaded with carbs from the bun, sauces, battering, and sides. Customizing orders to avoid sneaky carbs takes effort. Limited ingredient information also makes it tricky to discern options.
Best Practices for Keto Fast Food
Prioritizing grilled proteins, green veggies, cheese and nuts can yield lower-carb options. Asking for substitutions like a lettuce wrap instead of a bun and sauces/dressing on the side minimize excess carbs.
Keto Modifications at Major Chains
Pizza Hut
While the classic pizza and pasta dishes are off limits, Pizza Hut offers wings, meat lovers pizzas with a thin, veggie-based crust and garden fresh salads to please keto diners. Skipping the croutons and asking for dressings on the side further reduces carb counts.
McDonald's
Grilled chicken sandwiches or burgers without a bun, side salads and breakfast sandwiches can work for keto with modifications. Condiments like mayo, mustard and hot sauce dress these up.
Subway
Subway lets customers fully customize ingredient choices. Building salads and wraps with low-carb meats, cheeses, veggies and approved condiments fits the keto plan well.
Supplementing with Grocery Staples
Nuts and Seeds
Packets of roasted almonds, walnuts, pumpkin seeds and sunflower seeds from the grocery store make the perfect keto-friendly crunchy topper for salads or sides while on-the-go.
Nut Butter Packets
Portable mini packs of peanut butter, almond butter and sunbutter squeeze onto lettuce wrap sandwiches or pairs with fresh veggies in a pinch while navigating fast food with keto diets in mind.
With a little creativity and planning, those embracing a ketogenic eating plan can navigate fast casual environments successfully by piecing together low-carb options.
FAQs
Why is fast food challenging on the keto diet?
Typical fast food meals contain high amounts of carbs and sugar from buns, battering, sauces, and sides which goes against keto guidelines of very low carb eating.
What are the best menu items for keto diets at Pizza Hut?
Pizza Hut wings, meat lover's pizzas made with a thin crust or cauliflower crust, and fresh garden salads without croutons are more keto-friendly options.
How can you modify McDonald's meals for keto diets?
Order burgers or grilled chicken sandwiches without the bun, swap fries for a side salad, and use keto-approved condiments like mayo, mustard and hot sauce.
What grocery items help supplement fast food keto meals?
Nuts, seeds, nut butters, and other portable high-fat, low-carb snacks help complement vegetable- and protein-based fast food orders while sticking to keto macros.
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.
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