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.
Related Coverage
Croutons are high carb from the bread used to make them, containing 20-30+ grams per serving. Learn the carb counts for different croutons and find low carb replacements....
What's the calorie count per tablespoon of cottage cheese? How does it fit into healthy diets? This article explores cottage cheese's nutrition stats and best uses....
Learn which foods to avoid when you have gallbladder issues. A gallbladder diet limits fried fare, fatty meats, full-fat dairy, and other problematic foods....
Discover the delicious and keto-friendly options Friendly's Happy Ending Menu has to offer. Indulge in a guilt-free dining experience with our guide to navigating their low-carb offerings....
Learn whether biscotti is a healthy cookie option or just another sugary treat. The ingredients, nutrients, benefits, and downsides of this tasty Italian cookie revealed....
Enjoy the many health benefits of peas and carrots. This classic flavor duo delivers fiber, protein, Vitamins A, C, K plus antioxidants to support immunity, eyes, heart....
Discover how using an ice pack can effectively alleviate the pain and discomfort associated with hip bursitis. Learn about the benefits of ice pack therapy and how to use it correctly for maximum relief....
Matcha green tea contains compounds that may aid digestion through relieving constipation, providing fiber, protecting stomach lining, supporting healthy liver function, and more....
Starting a keto diet? Get a full 7-day keto meal plan including foods to eat and avoid, along with tips for success. This sample menu and shopping list will get you started....
This in-depth guide examines how many carbs are in cheddar cheese. Learn how age, type of milk and fat content affect carb amount and get tips for choosing the best low-carb cheddar....