Photo: Tim Samuel

What fast foods can I eat on keto?

Here are some examples: Burgers with no bun. Burgers are a fast-food staple, though the bun and some added condiments may make them inappropriate for people on keto diets. ... Breadless subs and sandwiches. ... Burrito bowls. ... Grilled chicken. ... Egg-based meals. ... Nuggets. ... Salad. ... Buffalo wings.

medicalnewstoday.com - Keto friendly fast food: How to eat out while staying in ketosis

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This article looks at some popular keto friendly fast food choices and details their macronutrients and calories. It also discusses which foods and ingredients to avoid and some alternatives to order. However, people have different protein and energy requirements according to their weight, sex, and activity levels. Someone may want to adapt their fast food choices according to their needs. There are different variations of the keto diet. Some fast food choices contain higher amounts of protein than some keto diets allow. Often, fast foods contain added sugars and a high amount of carbs. So, to remain in ketosis, people following a keto diet need to choose keto friendly fast food wisely. People following a keto diet typically eat high fats, moderate proteins, and very low carbohydrates. On a 2,000 calorie per day diet, carbs would amount to no more than 20–50 grams (g) . A keto diet aims to put the body into a metabolic state called ketosis . The ketogenic, or keto, diet is highly restrictive, which can sometimes make eating out difficult. However, making small changes to many popular menu items can create keto friendly fast food. Many popular restaurants have menu items that can be made keto friendly by adding or omitting some ingredients.

Keto friendly fast food options include the following:

McDonald’s Cheeseburger, no bun

Avoiding the bun and high sugar condiments makes a cheeseburger keto friendly.

A single McDonald’s Cheeseburger with cheese, onions, and mustard has the following nutritional values:

Calories: 150

150 Carbs: 2 g

2 g Protein: 10 g

10 g Fat: 11 g

McDonald’s Egg and Sausage Patty

People can choose the Egg and Sausage Patty from the McDonald’s Big Breakfast and omit the high carb hash brown and biscuit.

This contains:

Calories: 340

340 Carbs : 3 g

: 3 g Protein: 20 g

20 g Fat: 27 g

In-N-Out Burger, with lettuce

People can replace the bun with lettuce at In-N-Out Burger. This provides the following nutritional values:

Calories: 240

240 Carbs: 11 g

11 g Protein: 13 g

13 g Fat: 17 g

Chipotle Keto Salad Bowl

This meal is a chicken-based bowl with added cheese, salsa, and guacamole. It also contains greens for extra nutrition. However, the bowl has a higher protein ratio than some keto diets allow.

The nutritional information for the keto bowl is as follows:

Calories: 560

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560 Carbs: 16 g

16 g Protein: 41 g

41 g Fat: 37 g

Chipotle Carnitas and Chicken Salad Bowl

People can choose their ingredients for a salad bowl. A low carb combination might consist of:

half carnitas

half chicken

Monterey Jack cheese

guacamole

supergreens lettuce blend

The above combination contains the following nutritional values:

Calories: 550

550 Carbs: 12 g

12 g Protein: 36.5 g

36.5 g Fat: 39.5 g

Chili’s Crispy Cheddar Bites

As a starter, the nutritional information for Chili’s Crispy Cheddar Bites is as follows:

Calories: 580

580 Carbs: 18 g

18 g Protein: 22 g

22 g Fat: 47 g

Wendy’s Double Stack Cheeseburger

To make this suitable for a keto diet, a person can omit the bun and add extra ranch dressing.

The nutritional information for this combination is as follows:

Calories: 320

320 Carbs: 2 g

2 g Protein: 20 g

20 g Fat: 26 g

Wendy’s Baconator

For a keto friendly breakfast, people can omit the bun and condiments and add extra avocado and blue cheese crumbles.

The nutritional information for this combination is as follows:

Calories: 960

960 Carbs: 7 g

7 g Protein: 60 g

60 g Fat: 78 g

Because this option provides 60 g of protein, its protein content may be too high for certain keto diets.

Five Guys Hot Dog

Choosing a Five Guys Hot Dog without the bun provides the following nutritional values:

Calories: 280

280 Carbs: 1 g

1 g Protein: 11 g

11 g Fat: 26 g

A person could add the following items from the Five Guys menu to their meal and still keep it keto friendly:

mayonnaise

grilled mushrooms

bacon

KFC Fried Chicken Drumsticks and Coleslaw

A person could order KFC Fried Chicken Drumsticks and add a serving of KFC Coleslaw for a keto friendly option.

Each drumstick has the following nutritional values :

Calories: 179

179 Carbs: 4 g

4 g Protein: 16.7 g

16.7 g Fat: 10.7 g

One hundred grams of the coleslaw provides :

Calories: 144

144 Carbs: 15.6 g

15.6 g Protein: 2 g

2 g Fat: 8.6 g

It is important to note that the carbs in 100 g of the coleslaw will provide about one-third of the day’s total allowance of 50 g.

medicalnewstoday.com - Keto friendly fast food: How to eat out while staying in ketosis

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