Keto Junk Food: What's Allowed And What's Not

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. While the keto diet is linked to weight loss, the Dirty Keto diet is an unhealthy twist on the original keto diet. The Dirty Keto diet allows people to eat anything as long as it is low-carb, including junk food. This means that people can technically eat butter, cheese, and bacon, as long as there are minimal carbs. However, experts warn against consuming your daily intake of food from unhealthy sources, as it can be harmful.

Keto-friendly fast food

The ketogenic diet is high in fat, low in carbs, and moderate in protein. While most fast food tends to be high in carbs, there are some keto-friendly options available. Here are some tips and examples of keto-friendly fast food meals:

Bunless Burgers or Lettuce-Wrapped Burgers

• Skip the bun and ask for a burger wrapped in lettuce. You can also add toppings that are low in carbs and high in fat, such as mayo, salsa, avocado, mustard, lettuce, ranch dressing, onions, or tomatoes.
• Examples: McDonald's Double Cheeseburger (no bun), Wendy's Double Stack Cheeseburger (no bun), Five Guys Bacon Cheeseburger (no bun), Hardee's 1/3 lb Thickburger with cheese and bacon (no bun), Sonic Double Bacon Cheeseburger (no bun).

Low-Carb Burrito Bowls

• Skip the burrito shell and opt for a burrito bowl instead. Choose a low-carb base like leafy greens, and add your preferred protein and fat choices.
• Avoid high-carb toppings like tortilla chips, beans, sweet dressings, or corn. Instead, choose options like sliced avocado, sautéed veggies, guacamole, sour cream, salsa, cheese, onions, or fresh herbs.
• Examples: Chipotle Steak Burrito Bowl (no rice or beans), Chipotle Chicken Burrito Bowl (no rice or beans), Taco Bell Cantina Power Steak Bowl (no rice or beans), Moe's Southwestern Grill Burrito Bowl (no rice or beans).

Egg-Based Breakfasts

• Most fast-food places serve eggs, which are perfect for a ketogenic diet as they are high in fat and protein, and low in carbs.
• Order plain eggs with a side of sausage and cheese, or an omelet with cheese and greens.
• Examples: Panera Bread Power Breakfast Bowl with steak, eggs, avocado, and tomato, McDonald's Big Breakfast (no biscuit or hash browns), McDonald's Bacon, Egg, and Cheese Biscuit (no biscuit), Burger King Ultimate Breakfast Platter (no pancakes, hash browns, or biscuit).

Bunless Chicken Sandwiches

• Order a grilled chicken sandwich without the bun and customize it with high-fat toppings.
• Avoid items marinated in sweet sauces like honey or maple syrup.
• Examples: McDonald's Pico Guacamole Sandwich (no bun), Burger King Grilled Chicken Sandwich with extra mayo (no bun), Chick-fil-A Grilled Chicken Nuggets with ranch avocado dressing, Wendy's Grilled Chicken Sandwich with extra mayo (no bun).

Salads

• Salads from fast-food restaurants can be high in carbs due to sweet dressings, fruit, croutons, and breaded poultry.
• Stick to high-fat, low-carb dressings like ranch or oil and vinegar. Avoid breaded chicken, croutons, candied nuts, and tortilla shells.
• Examples: McDonald's Bacon Ranch Grilled Chicken Salad with guacamole, Chipotle Salad Bowl with steak, romaine, cheese, sour cream, and salsa, Moe's Taco Salad with adobo chicken, jalapenos, cheddar cheese, and guacamole, Arby's Roast Turkey Farmhouse Salad with buttermilk ranch dressing.

Keto-Friendly Beverages

• Avoid sugary drinks like milkshakes and sweet tea.
• Opt for unsweetened iced tea, hot tea with lemon juice, or bring your no-calorie sweetener like Stevia to add to your drink.

Other Tips:

• Many fast-food restaurants will be happy to serve you a bunless burger or accommodate requests for customizations.
• Boost your fiber intake by adding a simple side salad with a high-fat dressing.
• "Unwiches" are another option, which are sandwich fillings without the bread. Jimmy John's offers many tasty unwich options.
• Keep keto-approved snacks on hand, such as peanut butter packets, hard-boiled eggs, low-carb veggies, and cheese.

Keto junk food alternatives

Salty Snacks

• Instead of cheese puffs, try cheese straws. This savoury snack combines shredded cheddar cheese and grated parmesan in a full-flavoured, crispy cheese straw. This low-carb alternative contains 7.8g of protein and only 1.4g net carbs per serving.
• Instead of French fries, try zucchini crisps. These low-carb baked zucchini slices are topped with olive oil, salt, black pepper, and parmesan cheese. They contain 2.2g of protein and 2.4g net carbs.
• Instead of buttery popcorn, try a savoury popcorn and nut mix. Roasted mixed nuts and air-popped popcorn make for a tasty and low-carb movie night snack. This mix contains 6.2g of protein and 6.3g net carbs.
• Instead of greasy potato chips, try crunchy almond pretzels. This tasty snack contains 8.1g of protein and 3.5g net carbs. They can be served with your favourite low-carb mustard or party dip.
• Instead of regular tortilla chips, try homemade keto tortilla chips. These are easy to make and can be cooked in the microwave or oven. Enjoy them with your choice of dip, salsa, or salad.
• Spicy Paleo Beef Jerky. Store-bought beef jerky can be packed with unhealthy ingredients, so try making it yourself. This recipe keeps well in an airtight container for up to six months.
• Pork Rinds. Pork rinds are a tasty, crunchy, and savoury alternative to potato chips. They are also a great source of essential nutrients like B12, selenium, and riboflavin.

Sweet Treats

• Instead of regular brownies, try Atkins Cuisine Brownies. These decadent treats contain unsweetened baking chocolate, heavy cream, and a sugar substitute. One serving contains 5.5g of protein and only 2.7g net carbs.
• Instead of a milkshake, try a chocolate peanut butter smoothie. This junk food alternative consists of unsweetened coconut milk, natural creamy peanut butter, cocoa powder, and chocolate whey protein. One serving contains 32.4g of protein and 7.2g net carbs.
• Keto Cinnamon Donut Holes. If you have trouble with portion control, then bite-sized donut holes can be a good option. These have a lovely warming cinnamon and ginger hit and are not too sweet, making them ideal to eat with a good cup of coffee.
• Keto Almond Flour Cookies with Lemon Zest. If you miss having a cookie with your coffee in the afternoon, then this recipe might be for you. These lovely keto cookies are crunchy and crumbly with a wonderful citrus kick from the lemon zest.
• Keto Ginger Coconut Cookies. Ginger cookies are a family favourite, especially at Christmas time. These keto cookies have a shortbread look to them and taste wonderfully crumbly and delicious. The ginger gives them a flavour boost.

Fast Food

• Spicy Seasoned Keto Zucchini Fries. Perfect with tomato salsa or guacamole, these tasty zucchini fries can be a great party food option for your next film or game night. They are reasonably low in carbs and are packed with flavour from the chilli powder and paprika
• Keto Asian Chicken Wings. With only one gram per serving, these lovely Asian chicken wings are really low in carbs and make a great snack for game nights. They have great Asian flavours of garlic and ginger, and the coconut aminos add richness.
• Keto Buffalo Cauliflower Bites. Cauliflower can take on the flavours of other strong-tasting ingredients like garlic. These lovely bites are spicy and make the perfect party food served with any keto dip of your choice.
• Keto Roast Beef Sandwiches. Substituting the buns with pork rinds, this recipe will yield a crunchy and delicious snack with a full-bodied flavour.

Weight loss on keto

The ketogenic, or keto, diet is a low-carb, high-fat way of eating that has become popular among people looking to lose weight and improve their health. While the keto diet can be effective for weight loss, it's important to implement it correctly to achieve desired results. Here are some tips and insights to maximize weight loss on a ketogenic diet:

Plan Your Meals

Planning your meals ahead of time is crucial when following a keto diet. Since the diet involves drastically reducing carbohydrate intake, it's important to know what you'll be eating to stay within the recommended range. Planning your meals helps you manage cravings and make better food choices. It also ensures you're getting a variety of nutritious, whole foods that support your weight loss goals.

Understand Initial Weight Loss

When starting a keto diet, people often experience rapid weight loss within the first week. However, it's important to understand that this initial weight loss is mostly due to water weight. As your body shifts to burning fat for energy, you deplete your glycogen stores, which are bound with water. This water is then excreted, leading to increased urination and thirst. While this initial weight loss can be significant, it's not primarily due to fat loss.

Be Mindful of Calorie Intake

Even though the keto diet emphasizes high-fat foods, it's still important to monitor your overall calorie intake. Many keto-friendly foods, such as avocados, olive oil, nuts, and full-fat dairy, are calorie-dense. Therefore, it's possible to consume too many calories on a ketogenic diet, hindering weight loss. Pay attention to portion sizes and be mindful of snacking on high-calorie foods throughout the day.

Choose Nutritious Whole Foods

The quality of your food choices matters when trying to lose weight on keto. Prioritize unprocessed, whole foods like pastured meats, poultry, fish, eggs, and non-starchy vegetables. These foods provide essential nutrients and keep you feeling full and satisfied. Avoid relying heavily on processed keto-friendly foods, such as snack bars, keto desserts, and fast food, as they can be high in calories and lack nutritional value.

Manage Stress and Sleep

Chronic stress and lack of sleep can negatively impact your weight loss journey. Stress can lead to elevated levels of the hormone cortisol, which encourages your body to store fat, especially in the belly area. Additionally, stress and sleep deprivation often go hand in hand, and insufficient sleep can disrupt hunger-regulating hormones, increasing appetite. Incorporate stress management techniques like meditation or yoga, and aim for adequate sleep to support your weight loss efforts.

Stay Active

Physical activity is an essential component of any weight loss plan, including keto. Exercise helps create a calorie deficit, stimulates fat loss, and boosts your metabolism by building muscle. Aim for at least three to four days of exercise per week, and try to incorporate a variety of workouts, such as strength training and cardio, to keep your body guessing and promote overall health.

Be Patient and Persistent

Remember that weight loss takes time, and results may vary from person to person. Don't get discouraged if you don't see immediate results. Small, consistent changes are key to losing weight and maintaining it in the long run. Stay patient, stick to your keto plan, and incorporate healthy lifestyle habits to maximize your weight loss potential on the ketogenic diet.

What to eat and what to limit on keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Typically, 60-75% of calories come from fat, 15-30% from protein, and just 5-10% from carbs. The keto diet is challenging to follow, especially when eating out, but it can be done. Here's what you need to know about what to eat and what to limit on keto.

What to Eat on Keto

• Non-starchy vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are great low-carb options.
• Cheese: All types of cheese are keto-friendly, but be mindful of the saturated fat content.
• Plain Greek yogurt and cottage cheese: These are high in protein and calcium.
• Nuts and seeds: Almonds, Brazil nuts, cashews, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds are all good choices.
• Healthy oils: Olive oil and coconut oil are recommended.
• Avocados: Avocados are high in monounsaturated fat and potassium.
• Meat and poultry: Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals.
• Fish: Fatty fish like salmon, sardines, mackerel, and albacore tuna are rich in omega-3 fats and other nutrients.
• Eggs: High in protein, B vitamins, minerals, and antioxidants.
• Dark chocolate and cocoa powder: Check the labels to choose options with minimal carbs.

What to Limit on Keto

• Starchy vegetables: Corn, potatoes, sweet potatoes, and beets are high in digestible carbohydrates.
• High-sugar fruits: Bananas, raisins, dates, mangoes, and pears contain high amounts of natural sugars.
• Baked goods: Even gluten-free baked goods are typically high in carbs.
• Honey, syrup, and sugar: These are high in carbohydrates and low in nutrients.
• Cereal, crackers, rice, pasta, and bread: These are all high-carb foods.
• Beer: While beer can be enjoyed in moderation, dry wine and spirits are better options on keto.
• Fruit drinks and juices: Even 100% fruit juice is high in fast-digesting carbs.
• Milk: Milk contains natural sugar (lactose) and can be replaced with almond or coconut milk.

Keto-Friendly Fast Food Options

When eating out, especially at fast-food restaurants, it can be challenging to find keto-friendly options. Here are some tips to stay on track:

• Bunless burgers: Skip the bun and add extra fat with toppings like mayo, salsa, avocado, or cheese.
• Low-carb burrito bowls: Skip the wrap and go for a bowl with meat, cheese, veggies, and guacamole.
• Egg-based breakfasts: Eggs are perfect for keto. Order omelets or scrambled eggs with cheese and greens.
• Bunless chicken sandwiches: Opt for grilled chicken sandwiches without the bun and add high-fat toppings.
• Salads: Be mindful of toppings and dressings. Stick to high-fat, low-carb options and avoid sweet dressings and dried fruit.
• Lettuce-wrapped burgers: Some restaurants offer these as a keto-friendly option.
• Unwiches: These are sandwich fillings without the bread, usually served with meat, cheese, and low-carb veggies.
• Keto-friendly beverages: Stick to unsweetened tea, coffee with cream, and sparkling water.

The dangers of dirty keto

Dirty keto is a slang term for a ketogenic diet that ignores food quality. It is popular because it is a convenient way to lose weight. However, it is a sub-optimal way to eat, and there are several dangers associated with it.

Inflammatory vegetable oils

Dirty keto tends to include a lot of vegetable oils such as soybean oil, safflower oil, sunflower oil, and canola oil. These oils are high in omega-6 polyunsaturated fat (PUFA), which, when consumed in excess, is believed to be a key driver of obesity. Additionally, cooking with vegetable oils is dangerous because when heated, the PUFAs oxidize, creating compounds that have been linked to heart disease.

Micronutrient deficiency

Dirty keto often lacks low-carb vegetables, leading to vitamin and mineral deficiencies. Non-starchy veggies like spinach, kale, and broccoli are some of the most nutrient-dense foods, rich in folate, vitamin A, vitamin C, calcium, magnesium, and potassium. Folate, for example, is crucial for energy production, nervous system health, cardiovascular support, and reproductive health. Dirty keto also typically lacks fiber, which can lead to digestive issues and negatively impact the gut microbiome.

Increased risk of disease

Processed foods, which are common in dirty keto, are associated with negative health effects, including weight gain, diabetes, increased mortality, and heart disease. Certain additives in these foods, such as trans fats, are linked to adverse conditions like cancer, obesity, heart disease, and type 2 diabetes.

Lack of protein

Dirty keto holds no regard for protein intake, and inadequate protein consumption can lead to muscle loss. Protein is essential for various bodily processes, such as hormone and enzyme production, and maintaining a strong immune system.

Lack of whole foods

Dirty keto often involves neglecting whole foods, which provide a variety of nutrients that our bodies need to thrive. Whole foods, in whole food combinations, are how we are meant to nourish ourselves. Food synergy, where whole foods are more than the sum of their parts, is an important concept. For example, tomatoes seem to benefit prostate health more than lycopene alone, and pomegranates seem to have stronger anti-cancer effects than individual compounds in the fruit.

Frequently asked questions