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Keto friendly fast food lunch options

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Still, most fast-food restaurants offer some good low-carb options, and many items can easily be modified to fit your lifestyle. Submarine sandwiches are very high in carbs. A typical sub has at least 50 grams of carbs , most of which come from the bun. Ordering your sub "in a tub" in a bowl or container , rather than on a bun, can save you more than 40 grams of carbs.

SEE VIDEO BY TOPIC: THE KETO DIET (Fast Food Only)

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SEE VIDEO BY TOPIC: The Top 5 Keto Fast Food Restaurants + What to Order

14 Fast Food & Fast Casual Chains With Delicious Keto-Friendly Options

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Still, most fast-food restaurants offer some good low-carb options, and many items can easily be modified to fit your lifestyle. Submarine sandwiches are very high in carbs. A typical sub has at least 50 grams of carbs , most of which come from the bun. Ordering your sub "in a tub" in a bowl or container , rather than on a bun, can save you more than 40 grams of carbs. Although the term "sub in a tub" originated at Jersey Mike's, you can order your meal this way from any sub sandwich shop, including Subway.

Just request that it be prepared as a salad with olive oil and vinegar for the dressing. Fried chicken isn't a healthy choice.

For starters, the chicken absorbs a lot of oil during frying. Heating vegetable oils to high temperatures produces harmful compounds that may increase your risk of heart disease, cancer, and other health problems 1 , 2. Each piece of grilled KFC chicken has less than 1 gram of carbs. As for side dishes, green beans contain 2 grams of digestible carbs per serving and are by far the best option.

Coleslaw is next, at 10 grams of digestible carbs. Click here for complete nutrition information for all of the chicken options and sides available at KFC. Coffee and tea are carb-free beverages. Caffeine may improve your mood, metabolic rate, and mental and physical performance 3 , 4 , 5 , 6.

If you like milk in your cup of joe, coffee houses and fast-food eateries often offer half-and-half. A single-serving container has about 0. Heavy cream is nearly carb-free and sometimes available. However, it contains about 50 calories per tablespoon 15 ml , compared to 20 calories for half-and-half. Some coffee houses also offer soy or almond milk. Unsweetened versions of these milk substitutes provide minimal carbs per 2-tablespoon 30 ml serving.

Many people consider it healthier than other chains, as it uses high-quality ingredients and emphasizes animal welfare and sustainable farming practices. Chipotle also makes it very easy to create low-carb meals. A salad with meat or chicken, grilled vegetables, and guacamole contains 14 grams of total carbs, 8 of which are fiber. A high protein and fiber intake can increase your production of the gut hormones peptide YY PYY and cholecystokinin CCK , which tell your brain you're full and help prevent overeating 7 , 8.

Though vinaigrette is available, generous servings of guacamole and salsa make salad dressing unnecessary. Additionally, Chipotle has a helpful online nutrition calculator that allows you to see the exact carb content of your meal.

A bunless burger wrapped in lettuce is a standard low-carb, fast-food meal. It's high in protein, essentially carb-free, and available at all fast-food burger establishments. You can further customize your burger by adding the following low-carb toppings or additions, depending on availability and personal preferences:. Most of the breakfast items are high in carbs. However, two selections from their menu work well for a low-carb morning meal.

It provides 5 grams of carbs and 20 grams of protein. The Power Breakfast Egg White Bowl with Turkey contains egg whites, spinach, bell peppers, and basil for 7 grams of carbs and 25 grams of protein. Starting the day with a high-protein breakfast promotes feelings of fullness and decreases appetite by reducing levels of the hunger hormone ghrelin 9 , They may also be a low-carb option at pizza places and sports bars, depending on how they're prepared.

Traditionally, buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers. By contrast, other sauces can add a significant number of carbs, especially sweet types, such as barbecue, teriyaki, and anything made from honey.

Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are made and order yours with no breading or batter. Although they're higher in carbs than many other vegetables, carrots are fine to eat in small quantities. A half-cup 60 grams of carrot strips contains about 5 grams of net carbs. Sometimes the simplest breakfast option can be the most delicious, such as bacon or sausage and eggs.

This traditional breakfast combination is available at most fast-food restaurants and contains a minimal amount of carbs. What's more, eggs can help keep you full and satisfied for hours 11 , In one study in overweight young women, eating sausage and eggs for breakfast helped reduce appetite. It also lowered blood sugar and insulin while reducing calorie intake at lunch, compared to a low-protein, higher-carb breakfast However, cured bacon and sausages are processed meat products, which have been linked to an increased risk of heart disease and cancer 14 , Though the Roast Beef Classic is its original and most popular item, Arby's has many other options, including brisket, steak, ham, chicken, and turkey.

The company website provides a nutrition calculator , so you can customize your order to keep carbs within your target range. For example, you can select Smokehouse Brisket with Gouda cheese, sauce, and a side salad for 5 grams of digestible carbs and 32 grams of protein.

This salad is traditionally served as an appetizer, consisting of assorted meats, cheese, olives, and vegetables topped with an olive-oil-based dressing. In recent years, the chain has been offering chopped salads that can be customized with protein and vegetables of your choice. It contains 10 grams of total carbs, 4 of which are fiber, plus a whopping 36 grams of protein. Avocados are rich in heart-healthy monounsaturated fat and fiber.

Eating them at lunch may even lead to lower calorie intake at your next meal 16 , A list of Subway salads, along with complete nutrition information, can be found here. They typically contain meat, vegetables, rice, and beans wrapped in a large flour tortilla. This results in a meal that can easily pack more than grams of carbs.

However, almost every Mexican restaurant allows you to leave out the tortilla and other high-carb items. A burrito bowl made with meat, grilled onions, bell peppers, and salsa is a delicious and satisfying meal that provides less than 10 grams of digestible carbs. McDonald's is the most popular fast-food chain in the world, with more than 36, restaurants worldwide as of Each sandwich contains 29 grams of carbs.

However, ordering either of these items without the muffin will reduce the carb content to 2 grams or less. It's also a good idea to order 2 low-carb sandwiches, as each one will only provide about 12 grams of protein.

Additionally, Arby's offers a Roast Turkey Farmhouse Salad featuring roast turkey, bacon, cheese, mixed greens , and tomatoes. Just make sure not to confuse it with the Crispy Chicken Farmhouse Salad, which includes chicken that's been breaded and fried. It packs 26 grams of total carbs. Even if you only see high-carb items on a menu, a delicious low-carb meal can be created at most fast-food restaurants by making simple substitutions.

Although fast food is certainly not as healthy as the food you can prepare at home, it's good to know what to order in case it's your only option. To get optimal results on a low-carb diet, just cutting back on carbs isn't enough. There are other aspects of the diet that are also important. People often stop losing before they reach their desired weight. If you're on a low-carb diet but not losing weight, then here are 15 things you can…. The ketogenic diet keto is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits.

This is a detailed beginner's…. A low-carb diet can help you lose weight and improve health. This article lists 14 foods you need to limit or avoid on a low-carb diet. This is a list of 44 healthy low-carb foods. It includes meats, fish, seafood, vegetables, fruits, fats, dairy, nuts, seeds, beverages, herbs and…. Vegetables are a very important food group on a low-carb diet.

Here are 21 healthy and delicious vegetables that are low in carbs. A list of healthy low-carb recipes with photos and instructions. All the recipes are simple, taste awesome and are made with healthy ingredients. This is a detailed meal plan for a low-carb diet based on real foods. What to eat, what not to eat and a sample low carb menu for one week. There is a lot of misinformation out there about low-carb diets.

Here are the 9 biggest myths and misconceptions. Many studies show that low-carb and ketogenic diets can lead to dramatic weight loss and improve most major risk factors for heart disease and…. Share on Pinterest. Sub in a tub. KFC grilled chicken.

Coffee or tea with cream or half-and-half. Chipotle salad or bowl. Lettuce-wrapped burger. Panera Bread power breakfast bowl. Buffalo wings.

Bacon or sausage and eggs. Arby's sandwich without the bun or bread.

How to choose the best low-carb or keto friendly fast food meals

Choosing fast food that fits into your diet can be challenging, especially when following a restrictive meal plan like the ketogenic diet. While the majority of fast foods tend to be high in carbs, there are some keto-friendly options available. For a keto-approved version of a fast-food burger meal, simply skip the bun and any toppings that could be high in carbs.

And fortunately, that includes crave-able comfort foods like meat, cheese and avocado. When this happens, ketones are created from fat since there are no carbs or sugar present to supply and used for fuel at a much higher rate, resulting in rapid weight loss along with spikes in energy, according to adherents of the keto diet. To break it down a bit further, the average keto dieter looks to keep their carb intake between 15 and 20 grams per day or less , depending on body type.

Surprisingly, these places have meals that can easily fit into a keto diet menu , with a few modifications and substitutions — and a whole lot of planning. On the keto diet, your body enters a state of ketosis , in which you begin burning fat for fuel rather than carbohydrates. Regardless, everyone, and especially beginners on keto , should have medical supervision, says Wagner. Last, remember that even on a keto diet, where fat reigns, a fast-food meal is not going to be the healthiest option.

Keto-Friendly Fast Food: 9 Delicious Things You Can Eat

Have you ever wondered whether you can really eat at fast food joints and stay low carb? It seems that a lot of people ask themselves this, so we decided to find out how simple it is to grab something quick and convenient to eat in popular fast food chains in the U. I have several years of experience in the fast-food innovation business which, combined with my real passion for food, would help me discover whether there are truly tasty and healthy low-carb options out there in the fast-food industry. I walked in to a restaurant and asked a team member what I could eat if I was trying to avoid eating carbs. Then they all helped out. I have seen a growing trend in knowledge among people in general when it comes to understanding the impact of eating and drinking carbs. I have also rated the meals on a 5-point scale where I look at the following factors:.

14 Fast Foods You Can Eat on a Low-Carb Diet

Perhaps the stress of day-to-day life has conflicted with your astute meal-planning habits. Luckily, many adaptable fast food menus provide keto-friendly options that are quick, easy, and low-carb. Oh, and delicious. When done correctly, a keto diet can have surprising health benefits And what food group is more bacon-friendly than fast food?

Fast-food and fast-casual restaurants build their businesses — and their menus — around carb-loaded burgers, fries, sandwiches and burrito bowls.

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Health and Wellness

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Top 11 fast-food options for keto or low carb

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Dec 23, - You have to admit, fast food and a keto diet don't exactly go hand in hand. We all know that a homemade meal is going to be better for you, but.

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A Detailed Guide to Ordering Fast Food on the Keto Diet

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