Madeleine Hull
The Ketogenic Diet is a low-carbohydrate method of eating that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. Eating keto at McDonald's is possible, but it requires careful ordering and some modifications. To stay in ketosis, one must consume less than 50g of carbs per day, avoiding breaded and fried foods, sauces with added sugar, and most side items. McDonald's offers breakfast all day, with keto-friendly options like scrambled eggs, bacon, and sausage patties. For lunch and dinner, bunless burgers with specific condiments and side salads are recommended. Planning orders beforehand can help resist temptations and make informed choices.
| Characteristics | Values |
|---|---|
| Bread | Avoid bread, especially buns |
| Keto buns | Can be used as a substitute for regular buns |
| Carbohydrates | Eat less than 50g of carbs per day |
| Fried foods | Avoid fried foods and unhealthy oils |
| Sauces | Avoid sauces with added sugar, like ketchup |
| Cheese | Cheese is okay to eat |
| Salads | Salads are keto-friendly |
| Breakfast | Sausage patties, bacon, and scrambled eggs are keto-friendly breakfast options |
| Sides | Avoid sides like fries and apple slices |
| Drinks | Diet Coke is a keto-friendly drink option |
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What You'll Learn
Avoid buns, bread, and fried foods
Buns, bread, and fried foods are some of the main food groups to avoid when eating keto at McDonald's.
A bun by itself has 28 grams of carbs, so it's a no-go. This means that all burgers should be bunless. If you don't want to order without a bun, you can always throw it away. You can also ask for extra lettuce to make a low-carb lettuce wrap or bring your own low-carb bun.
Breaded items like crispy chicken, chicken sandwiches, and nuggets are also high in carbs and should be avoided. The Filet-O-Fish is also breaded and too high in carbs, even without a bun.
Fried foods like fries and hash browns are also high in carbs and should be avoided.
In addition to buns, bread, and fried foods, there are other items to avoid when eating keto at McDonald's. These include ketchup, salad dressings, frozen treats, shakes, smoothies, specialty coffees, and sauces with added sugar such as barbecue, honey mustard, honey, and Sweet 'N Sour.
It's important to note that even with modifications, McDonald's food is highly processed and not the healthiest option for a keto diet. It's best to view these options as occasional indulgences rather than regular meals.
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Avoid sauces with added sugar
When eating keto at McDonald's, it's important to be mindful of the sauces you choose to accompany your meal. Many sauces contain added sugar, which can quickly increase your carbohydrate intake and kick you out of ketosis.
Ketchup, for example, is a sneaky culprit that can add up those carbs without you realizing it. BBQ sauce, honey mustard, hot mustard, and sweet and sour sauce are also high in added sugars and should be avoided. Even a small serving of McDonald's famous french fries can skyrocket your carb count due to the accompanying sauces and breading.
However, not all sauces are off-limits on the keto diet. Some sauces with minimal carbohydrates can be enjoyed in moderation. These include spicy buffalo sauce, creamy ranch, and Big Mac sauce. These sauces have a lower sugar content and can add flavour to your keto-friendly meal.
If you're unsure about the sauce options at McDonald's, it's always a good idea to check the nutrition information provided by the restaurant. You can also bring your own keto-friendly sauces or condiments to add flavour to your meal without compromising your dietary goals. Remember, the key is to make informed choices and stay within your daily carbohydrate limit to maintain ketosis while enjoying the convenience of McDonald's.
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Order a salad
Ordering a salad is a great way to eat keto at McDonald's. Salads are one of the best options for a keto diet at McDonald's, along with bunless burgers.
When ordering a salad at McDonald's while on a keto diet, there are a few things to keep in mind. Firstly, avoid adding breaded or fried foods to your salad, as these will add too many carbohydrates to your meal. This includes options like chicken nuggets or fried chicken strips, which are often offered as salad toppings at McDonald's. Instead, opt for grilled or unbreaded proteins such as grilled chicken or shrimp, if available.
Secondly, be mindful of the dressings and sauces you choose. Many sauces and dressings contain added sugars and carbohydrates that can kick you out of ketosis. Avoid options like ketchup, BBQ sauce, honey mustard, and sweet and sour sauce. Go for dressings and sauces with a fat base, such as ranch, blue cheese, or Caesar dressing. These options tend to be lower in carbohydrates and are keto-friendly.
Additionally, when ordering a salad at McDonald's while on a keto diet, consider adding extra vegetables and healthy fats. You can ask for extra lettuce, spinach, tomatoes, cucumbers, and avocados, if available. These options will add volume and nutrients to your salad, making it more filling and nutritious. Healthy fats like avocado, olive oil, or nuts can also help you stay satiated and aligned with your keto goals.
Finally, if you're ordering a side salad, be aware that it might be the only keto-friendly side option at McDonald's. Other sides like French fries, apple slices, and potato-based items are typically off-limits for keto dieters due to their high carbohydrate content. So, if you're looking for a complete keto-friendly meal at McDonald's, consider ordering a salad as your main course or as a side to a bunless burger.
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Order a bunless burger
Ordering a bunless burger is a great option for eating keto at McDonald's. The standard hamburger bun at McDonald's contains 28 grams of carbs, while the quarter pounder bun contains 34 grams, so opting for a bunless burger is a simple way to significantly reduce your carb intake.
When ordering a bunless burger, you can ask for it to be served in a tray with lettuce, and you can also request utensils. You may also want to consider bringing your own keto-friendly bun or sandwich thins to eat with your burger. In addition to skipping the bun, be sure to avoid ketchup and other sauces with added sugar, as these can quickly increase the carb count of your meal.
If you're still hungry after your bunless burger, consider ordering a side salad, which is likely the only side item that's keto-friendly. You can also add extra cheese to your burger, as cheese is generally considered keto-friendly.
Planning your order in advance can be helpful, especially if you're on a road trip and know you may be eating at McDonald's. That way, you can make sure you stick to your keto diet and don't feel tempted to guess what's healthy.
Remember, while it's possible to eat keto at McDonald's, it's generally not recommended to make it a daily habit. The key to staying keto at McDonald's is to focus on meat, veggies, and limited condiments while avoiding bread, fried foods, and sugary sauces.
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Plan your order in advance
Planning your order in advance is a great way to ensure you stick to your keto diet when eating at McDonald's. Knowing what to order in advance means you won't be tempted to guess what might be keto-friendly when you're hungry.
You can use the McDonald's Nutrition Calculator to work out the best options for you. This tool allows you to select the food you want to eat and then edit the ingredients, so you can see the nutritional information for your meal. Using this tool, you can craft your own keto meal.
There are some general guidelines you can follow when planning your order. Firstly, avoid breaded and fried foods, as these will be high in carbs and likely cooked in unhealthy oils. This includes McDonald's famous fries, which even in a small serving, contain 29 grams of carbs. Bread items will also add at least 30 grams of carbs to your meal, so it's best to go bunless. If you want to bring your own keto-friendly bun, this is an option too.
You should also avoid sauces with added sugar, even ketchup, which is a "sneaky culprit" for added sugar. Sauces with fewer carbs include the spicy buffalo sauce, creamy ranch, and Big Mac sauce.
For breakfast, you can order scrambled eggs, bacon, or sausage patties. McDonald's serves its breakfast items all day, so you can enjoy these whenever you visit.
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Frequently asked questions
Some keto-friendly options at McDonald's include bunless burgers, salads, eggs, bacon, and sausage patties.
You should avoid breaded and fried foods, sauces with added sugar (including ketchup, BBQ sauce, honey mustard, and sweet and sour sauce), and sides like French fries and apple slices.
Yes, the spicy buffalo sauce, creamy ranch, and Big Mac sauce are keto-friendly options with 1-2 grams of carbs.
You can use the McDonald's app or online Nutrition Calculator to plan your order before you go to the restaurant. This way, you can discreetly customize your meal and ensure it fits your keto diet.
