Navigating Fast Food on a Keto Diet
Eating on the go while on a ketogenic diet can be challenging, but it's not impossible. The key is to be strategic and know what to order and, more importantly, what to avoid. The principles are simple: prioritize meat, cheese, and non-starchy vegetables while eliminating buns, breading, and sugary sauces. By understanding the menus of popular chains, you can make informed choices that align with your dietary goals.
Keto Options at Popular Fast Food Chains
McDonald's
McDonald's offers several keto-friendly possibilities with simple customizations. The main strategy is to order burgers without the bun and ketchup. You can ask for a burger patty with cheese wrapped in lettuce or in a container. For example, a McDouble without the bun and ketchup becomes a satisfying, high-fat, high-protein meal. A simple side salad without croutons is also an option. For breakfast, you can get a Sausage, Egg, and Cheese McMuffin without the muffin.
Burger King
Similar to McDonald's, Burger King provides solid options for keto dieters. The key is to order any of their burgers, like the Whopper or Double Cheeseburger, without the bun. They are generally accommodating if you ask for it in a bowl. For a more substantial option, you can double up on patties. Avoid the fries, obviously, and be mindful of sugary BBQ sauces or dressings. The Garden Side Salad (without croutons) is a safe accompaniment.
Wendy's
Wendy's is often praised for its keto-friendly menu because of its diverse options. Their Baconator, ordered without the bun, is a high-fat, delicious choice. You can also get any of their burgers sans the bun. For a healthier option, Wendy's offers a variety of salads. The Cobb Salad and the Southwest Avocado Salad can be made keto-friendly by ordering them without croutons or tortilla strips and using a keto-approved dressing. Wendy's also offers a chili, but be aware of the carb count from the beans.
Chipotle
Chipotle is a keto dieter's paradise due to its 'build-your-own' format. The best approach is to order a salad bowl or a burrito bowl with a lettuce base instead of rice. Fill it with your choice of protein (steak, chicken, carnitas), sautéed peppers and onions, cheese, guacamole, and salsa. Avoid beans and corn. Guacamole is an excellent choice as it adds healthy fats. The sour cream and cheese are also good additions.
Chick-fil-A
Chick-fil-A has surprisingly easy keto modifications. The Grilled Chicken Sandwich can be ordered without the bun, giving you a delicious grilled chicken fillet. For breakfast, the Sausage Patty can be ordered on its own. For a side, a side salad or Kale Crunch side is a good low-carb choice. The main thing to be aware of is the sauces, many of which contain sugar. Stick to simple mustard or ask for a vinaigrette you know is low-carb.
Subway
While a sub shop may seem off-limits, Subway offers the 'Sub in a Tub' option, which is essentially a salad with all the sub fillings. You can customize it by loading up on leafy greens, your choice of protein (chicken, roast beef), cheese, and low-carb vegetables like onions, bell peppers, and olives. Avoid croutons and select a low-carb vinaigrette dressing.
How to Order Keto at Fast Food Restaurants
To successfully navigate fast food while maintaining ketosis, follow these general rules:
- Eliminate Buns and Bread: For burgers and sandwiches, this is the most crucial step. Ask for your burger in a bowl or wrapped in lettuce.
- Avoid Sugary Condiments: Ketchup, BBQ sauce, and sweet-and-sour sauces are loaded with sugar. Opt for mustard, mayo, or a low-carb vinaigrette.
- Stick to Grilled or Pan-Fried: Steer clear of breaded and deep-fried items. The breading on items like chicken nuggets adds significant carbohydrates.
- Customize Your Salad: Always double-check salad ingredients. Many salads contain high-carb items like croutons, tortilla strips, or sweetened dressings. Ask for modifications.
- Prioritize Protein and Fat: Focus on the main protein source, adding cheese, bacon, and mayonnaise to increase your fat intake.
Comparison of Keto-Friendly Fast Food Chains
| Restaurant | Bunless Burger Option | Salad Variety | Ease of Customization | Best Keto Menu Item | Notes |
|---|---|---|---|---|---|
| McDonald's | Yes (wrapper) | Yes | Easy | McDouble (no bun) | Keep it simple with bunless burgers. |
| Burger King | Yes (bowl/wrapper) | Yes | Easy | Whopper (no bun) | Great option for a classic burger fix. |
| Wendy's | Yes (bowl/wrapper) | Good | Very Easy | Baconator (no bun) | Multiple salad choices with simple mods. |
| Chipotle | N/A | Excellent | Excellent | Keto Burrito Bowl | Complete control over ingredients. |
| Chick-fil-A | Yes (wrapper) | Good | Moderate | Grilled Chicken Sandwich (no bun) | Watch out for high-sugar sauces. |
| Subway | Yes ('Sub in a Tub') | N/A | Excellent | 'Sub in a Tub' | Customize your salad bowl from the toppings. |
Conclusion
With a little planning and knowledge, maintaining a ketogenic diet doesn't mean sacrificing the convenience of fast food. Chains like Chipotle, Wendy's, and Subway offer a variety of customizable options that can fit within a low-carb eating plan. Remember to focus on protein, healthy fats, and low-carb vegetables while skipping buns, breaded items, and sugary sauces. A little awareness can go a long way in keeping you on track. For more information on navigating the keto diet, you can find great resources online.
