Can a Protein Style Double-Double fit your ketogenic macros?
Many individuals on a ketogenic diet look for fast-food options that align with their low-carb goals. The In-N-Out protein style double-double is a popular choice, and for good reason: the removal of the carb-heavy bun significantly reduces the carbohydrate count. However, the standard preparation includes ingredients that add hidden sugars, which can knock a strict dieter out of ketosis. Understanding the full nutritional profile and knowing how to customize your order is crucial.
The nutritional breakdown
To determine if a protein style double-double is keto, you must examine its macronutrient composition. A standard protein style double-double, which consists of two beef patties, two slices of cheese, tomato, lettuce, and spread, contains approximately 520 calories, 39g of fat, and 11g of total carbs (8g net carbs). For many, 8g of net carbs is a significant portion of a day's allowance, which is typically 20-50g. For a successful keto meal, these carbs need to be accounted for.
Common sources of unexpected carbs:
- The spread: In-N-Out's signature Thousand Island-style spread is made with ingredients that contain sugar. A single packet contains about 2g of net carbs. If you are not careful, the liberal application of this sauce can add up quickly. The simple solution is to order it with no spread, or request mustard packets to use instead.
- Onions: While grilled onions are a popular choice and add a ton of flavor, the caramelization process involves cooking them down, which concentrates their natural sugars. Raw onions contain fewer carbs. A strictly keto version might opt for raw onions or skip them entirely.
- Tomatoes: Although a small amount, the tomato slice contributes to the overall carb count. Most dieters consider it negligible, but it's worth noting for those on a very strict plan.
Comparison of low-carb In-N-Out options
To help you decide the best keto approach for your craving, here is a comparison of different ordering methods at In-N-Out.
| Feature | Regular Double-Double | Protein Style (Standard) | Protein Style (Strict Keto) | Flying Dutchman |
|---|---|---|---|---|
| Carbs (Net) | ~39g | ~8g | ~2-3g | ~1-2g |
| Calories | 610 | ~520 | ~440 | ~400 |
| Key Differences | Contains a bun | Replaces bun with lettuce, includes spread | No bun, no spread | No bun, just meat and cheese |
| Keto-Friendliness | Not keto | Can be keto, but requires macro tracking | Highly keto-friendly | Most keto-friendly option |
Tips for a strictly keto-compliant double-double
To ensure your protein style double-double is as keto-friendly as possible, follow these steps when ordering:
- Order “protein style”: This is the magic phrase that tells the crew to swap the bun for a lettuce wrap. It's a standard and well-understood modification.
- Request "no spread": To avoid the hidden sugars in the signature sauce, ask for no spread. If you want a condiment, mustard packets are a safe, zero-carb alternative.
- Specify your onions: If you want onions, consider ordering them raw instead of grilled to avoid the extra concentrated sugar.
- Consider the Flying Dutchman: For the absolute lowest-carb experience, the "Flying Dutchman" is a secret menu item consisting of just two meat patties and two slices of cheese. This omits all vegetable toppings and sauces, though you can still request a side of mustard.
- Skip the fries: In-N-Out's fries are high in carbohydrates and should be avoided on a keto diet.
The larger picture of fast food on keto
While a modified protein style double-double can be a convenient keto meal, it's important to remember that fast food should be an occasional treat rather than a dietary staple. Fast food restaurants are not always a great source of the whole, nutrient-dense foods that form the foundation of a healthy ketogenic diet. However, for a busy day or a spontaneous craving, being prepared with a solid ordering strategy is essential. A great resource for general keto information can be found on sites like Healthline's Keto Guide.
Conclusion: The verdict is customization
So, is a protein style double-double keto? The answer is yes, but only with mindful ordering. While the base item is a good start, the inclusion of the special spread makes the standard version less than ideal for strict keto followers. By opting for a "protein style, no spread" double-double, or even simplifying further to a "Flying Dutchman," you can enjoy the delicious flavors of In-N-Out without compromising your ketogenic goals. Knowing how to navigate these fast-food challenges is the key to maintaining a successful low-carb lifestyle.
