Don’t be deceived by the title of this article as it might imply that fast food is actually good for you, to cut the talk, it is not good! However, you might find yourself stuck in options where you are starving or you might crave fast food and you want a treat.
We have to admit that we sometimes are put in occasions where we are invited over or we are hanging out with friends and there are no healthy options in zone, making us pick fast food as the survival food. Good news is that junk food isn’t bad as you might think, you have to be wise in your choice.
Some junk food doesn’t actually hurt your keto diet and fortunately those choices are from famous fast food brands. In this article we will demonstrate to you some of the keto-friendly fast food options.
Just not to forget, there are two crucial scopes that you have to keep in mind whenever you are in stuck in one of the situations where you are in a fast food restaurant. First, don’t sip soda, smoothies, shakes, or flavored coffees. Those liquid calories aren’t healthy and all they will do is pack you with sugars and count up the calories so high!
The second thing to take care of is the sauces because they are actually full of carbs and sugars. Such conditions make almost all sauces not compatible with the keto diet, which is definitely undesired. Don’t be shy to order your sandwiches or meals without basic sauces like ketchup, remember that you are put in a situation and you have to be smart regarding it.
How to Pick the Most Keto Compatible Fast Food Options
Don’t panic, we will present to you the fast food restaurant options but before that, get educated about how to pick your options because this article will not list all of the fast food restaurants worldwide, so you have to know the basics, the options, and then pick your favorites!
No buns. In order not to go through confusion of how you will be served, ask for a patty without a bun put in a plate with a fork and knife on the side.
Make cheese, meet, and veggies your basics. Make sure you eat the veggies that are low in carbs, which are most probably the ones present in fast food restaurants. Ask for more cheese and meat instead of eating sauces and potatoes to minimize your carb intake.
Salads aren’t always healthy. Salads as an idea are perfect for healthy eating but some restaurants add a lot of sauces, nuts, dried fruits, and croutons, removing all the health benefits of salads and replacing them with unwanted stuff when talking about keto diet.
Go for grilled options. You might have guessed that, go for grilled food and stay away from the fried ones. Chicken tenders and fries are always going to tempt you, but you are actually here for a reason and it is how to deal with eating fast food while on keto diet.
Know the nutritional vales. Know the nutritional values and information of the fast food options you will probably have to be able to know what you are eating. If not, ask the counter to give you the nutritional information before you order your food. Don’t assume or estimate, rely on facts!
Knew the basics and how to choose? Well, it is time to show you some of the most plausible fast food options that can save your day.
Subway, Jimmy John’s, Quizno’s, Jersey Mike’s
Those fast food restaurants are merged here because they follow the same golden rule, get your sandwich without a wrap. Regardless of what they call it, you now know that you mustn’t eat the part of the sandwich that is rich in carbs. In order to stay very low in carb, you can order a side dish of bacon rather than ordering a sandwich full of carbs. This is in case you don’t like eating a sandwich without a wrap or bun. Feel free to eat whatever you want in Subway except the Sweet Onion Chicken Teriyaki and Meatball Marinara. In addition, don’t eat the BBQ beef at Jersey Mike’s and Quizno’s.
McDonald’s, Wendy’s, and Burger King
Stay away from anything prepared with bread crumbs and you are ready to go. In case you don’t know what are actually made up of bread crumbs, stay away from French fries and chicken nuggets and you are doing great. Remember the rule of eating grilled food? This is very applicable here because all of these fast food restaurants have grilled chicken sandwiches! In addition, you can have a plain burger without the bun or any of the toppings or sauces that are rich in sugars and carbs. Order your sandwich also without onion rings and stay away from the sugary breakfast options like yogurt parfaits and oatmeal.
Taco Bell is considered a healthy fast food option because it is always small in portion when compared to other fast food meals. However, ordering a taco without the shell is nothing but a waste of money and eating the shell is not healthy because it is full of carbohydrates. To tackle this problem, go to the tacos restaurant and order all of the sides according to the healthy rules presented above and put them all together to eat. You can pick chicken, cheese, guacamole, and lettuce.
The smell is more than enough to make you hungry, so you will probably order if you are at KFC. Stay away from the deeply fried and breaded meals and stick to the grilled meals. Stay away from all the veggie sides in KFC because they are loaded with carbs.
Please control your temptations and don’t order rice because it is filled with heavy carbs. Try eating salad, which would be a healthier alternative. In addition, the guacamole and cheese sauce could be on your options list as they are not so starchy. Keep off all of the remaining toppings and remember to include more proteins in your bowl.
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