Fast Food Keto: Does It Work?

How to Order Keto at Fast-Food Restaurants

The ketogenic diet is highly restrictive, which can make eating out difficult. However, small changes to popular menu items can make them keto-friendly. Here are some tips for ordering keto at fast-food restaurants:

• Avoid full-sugar soft drinks. Opt for low-carb options like Diet Coke or Diet Pepsi instead.
• Be cautious of "butter," as it may actually be margarine.
• For salads, use olive oil or oil and vinegar as dressing, and add avocado for healthy fat.
• Avoid high-carb toppings such as croutons, bread, or candied items.
• Avoid sauces like BBQ, teriyaki, and honey mustard, which are high in sugar.
• Choose low-carb veggies like cauliflower, asparagus, or mushrooms as sides.
• Ask for breaded items to be grilled instead.
• Avoid all bread, including buns, wraps, and free bread before the meal.
• Be clear when ordering that you do not want any sauce or ketchup.

McDonald's

• Sausage, Egg, and Cheese McMuffin (no English muffin): 4g net carbs, 26g fat, 15g protein
• Bacon, Egg, and Cheese Biscuit (no biscuit): 4g net carbs, 13g fat, 14g protein
• Pico Guacamole with Artisan Grilled Chicken Sandwich (no bun): 6g net carbs, 19g fat, 29g protein
• Big Mac (no bun or sauce): 5g net carbs, 25g fat, 18g protein
• Quarter Pounder with Cheese (no bun or ketchup): 4g net carbs, 24g fat, 24g protein

Starbucks

• Keto Frappuccino: 5.5g carbs
• Keto Pink Drink: 4.5g carbs
• Keto-Friendly Mocha: 5.3g carbs
• Keto Chai Tea Latte: 3.7g carbs

Taco Bell

• Mini Skillet Bowl (no potatoes, add beef, guacamole, sour cream, and creamy chipotle sauce): 6g net carbs, 46g fat, 14g protein
• Fiesta Taco Salad with Chicken (no shell, rice, beans, or tortilla strips, add guacamole): 10g net carbs, 9g fat, 21g protein
• Power Menu Bowl (no rice or beans, add lettuce and bacon): 8g net carbs, 24g fat, 21g protein

Chick-fil-A

• Grilled Chicken Sandwich (no bun, pickles are fine): 3g net carbs, 2g fat, 21g protein
• Grilled Nuggets (eight count, no sauces): 2g net carbs, 2g fat, 21g protein
• Side Salad with Avocado Ranch Dressing: 11g net carbs

Wendy's

• Breakfast Baconator (no bun): 5g net carbs, 50g fat, 31g protein
• Dave's Single (no bun or ketchup): 5g net carbs, 31g fat, 24g protein
• Peppercorn Mushroom Melt (no bun or onions): 5g net carbs, 33g fat, 25g protein
• Son of Baconator (no bun or ketchup): 4g net carbs, 37g fat, 29g protein
• Caesar Salad (no croutons): 5g net carbs, 14g fat, 9g protein

Carl's Jr. / Hardee's

• The Monster Biscuit (no biscuit): 4g net carbs, 48g fat, 29g protein
• The Guacamole Bacon Thickburger (no bun): 9g net carbs, 44g fat, 39g protein
• The Charbroiled Chicken Club (no bun): 13g net carbs, 22g fat, 24g protein

Burger King

• Bacon King (no bun or ketchup)
• Sausage, Egg, and Cheese (no croissant)
• Whopper (no bun or ketchup)

Dunkin Donuts

• Sausage, Egg, and Cheese (no bread): 3g net carbs, 25g fat, 17g protein
• Turkey Sausage, Egg White,

Keto-friendly beverages

The keto diet is a very low-carb, high-fat diet. The best keto-friendly beverage is water, either still or sparkling.

Other keto-friendly drinks

• Tea and coffee are also good choices, but avoid adding sugar.
• Herbal teas, such as hibiscus, chamomile, yerba mate, peppermint, and rooibos tea.
• Sparkling water, either plain or flavoured.
• Vegetable juice, such as spinach or kale.
• Lemon and lime juices.
• Milk alternatives, such as almond milk or coconut milk.
• Alcoholic drinks, such as low-carb beer, hard liquor, and low-carb hard seltzers.

Drinks to avoid

• Fruit juice, which is high in sugar.
• Diet soda, which often contains artificial sweeteners.
• Energy drinks, which may be harmful to the brain, heart, and liver.

Tips for eating out on a keto diet

Eating out while on a keto diet can be challenging, but with careful ordering and some creativity, it is possible to stick to your diet. Here are some tips to help you navigate the menu and make keto-friendly choices when dining out:

• Check the menu online beforehand: Most restaurants have their menus available online. Take a look at the menu in advance and scan it for keto-friendly options that are likely to be sugar-free and delicious. This will help you make more informed choices when you get to the restaurant.
• Eliminate the starch: Avoid bread, pasta, potatoes, and rice. Order your meal without the starchy sides, and opt for a salad or extra vegetables instead. If ordering a sandwich or burger, ask for a lettuce wrap instead of a bun.
• Add healthy fats: Restaurant meals can be low in fat, so boost your fat intake by adding extra virgin olive oil, avocado, cheese, nuts, seeds, or butter to your meal. Choose full-fat salad dressings, but be mindful of the sugar content.
• Choose drinks wisely: Stick to water, sparkling water, tea, or coffee. If you want an alcoholic beverage, opt for champagne, dry wine, light beer, or spirits with club soda. Avoid sugary drinks and cocktails.
• Be mindful of sauces and condiments: Some sauces, like ketchup, are high in carbs. Gravies can also contain starches. Ask about the ingredients and avoid sauces that contain sugar, flour, or other thickeners. You can also request sauces on the side.
• Get creative: If nothing on the menu seems keto-friendly, don't be afraid to improvise. For example, ask for a bowl of sauce with a side of vegetables instead of spaghetti bolognese. You can also order a few appetizers or a salad with added protein to create a keto-friendly meal.
• Communicate your needs: Don't be afraid to ask for substitutions or modifications. You can also inform your server about any food allergies or dietary restrictions. Most restaurants will be accommodating and help you customize your meal to fit your keto diet.
• Plan ahead: If you are dining at a friend's place or a party, consider sharing your food preferences in advance. This will allow your host to accommodate your needs. You can also eat a fatty snack before you go to curb your hunger and reduce the temptation to indulge in starchy foods.

Side effects and how to minimise them

The keto diet can produce side effects such as "keto" breath, constipation, and "keto flu", which includes symptoms like an upset stomach, headache, and fatigue.

To minimise these side effects, it is important to choose keto-friendly fast food options wisely. Here are some tips:

• Avoid high-carb ingredients such as bread, buns, muffins, wraps, fries, hash browns, and sweetened sauces.
• Opt for high-fat condiments such as mayonnaise or olive oil instead of high-sugar sauces.
• Choose full-fat salad dressings but check the sugar content.
• Request a side salad instead of a burger bun.
• Add extra avocado, cheese, or blue cheese crumbles to your burger or chicken salad.
• Choose a bowl instead of a taco or wrap.
• Use lettuce leaves as substitutes for buns.
• For snacks, choose boiled eggs with mayonnaise or celery paired with dips or dressings made with cream cheese or sour cream and mayonnaise.

Additionally, it is important to note that the keto diet is highly restrictive, and combining it with intermittent fasting can be challenging. It may lead to adverse reactions such as overeating on non-fasting days, irritability, and fatigue. Therefore, it is recommended to consult a healthcare professional before starting any diet plan, especially if you have a medical condition.

Frequently asked questions