Keto Fast Food 101: Food List, Sample Menu, Tips Everyday Health MenuNewslettersSearch Ketogenic Diet A Detailed Guide to Ordering Fast Food on the Keto Diet By Jessica MigalaMedically Reviewed by Kelly Kennedy, RDNReviewed: January 3, 2019Medically ReviewedGood news: Cheeseburgers are fair game on the keto diet. You'll just have to ditch the bun.iStockIf you’re on the ketogenic diet, you already know how tough it can be to eat out. To up the challenge, you may wind up at a fast food restaurant if you need to grab a bite in a pinch (or the people you’re out with have brought you there). 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. A keto diet is high fat (70 to 80 percent of calories will come from fat), moderate protein, and very low carb (sticking to 20 to 50 grams of carbs or net carbs per day). Historically healthcare providers have used the diet to treat children with epilepsy, but more adults are going keto for weight loss. (1) “I consider keto diets to be therapeutic diets, meaning they’re designed to be done short term,” says the Chicago-based functional and integrative nutritionist Olivia Wagner, RDN. On the keto diet, your body enters a state of ketosis, in which you begin burning fat for fuel rather than carbohydrates. This alone means that it’s not for everyone. “Ketosis is a stressful process for the body. While in certain ways it can attack fat, it’s also not natural for the body to always thrive on ketones,” she says, adding that pregnant women should avoid it. (2) Regardless, everyone, and especially beginners on keto, should have medical supervision, says Wagner. Talk to your healthcare team, especially if you’re taking medication or have a preexisting health condition, such as diabetes. (3) For some people, keto can do more harm than good. Last, remember that even on a keto diet, where fat reigns, a fast-food meal is not going to be the healthiest option. Making something at home can be just as quick as going to a drive-through, and you can control the quality of your ingredients. That said, if you’re there, consider this your guide to ordering right. Below, you’ll see that we mention “net carbs.” Many people count net carbs as opposed to total carbs on keto. You get that number by subtracting grams (g) of fiber (which remain undigested) from total carbs. This can give you a bit more leeway on carb consumption. Most Recent in Ketogenic Diet Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More How to Build a Keto-Friendly Fast Food Meal Best Main Course ChoicesSalads, with some caveats A bowl of leafy greens topped with nonstarchy veggies, including radishes, tomatoes, bell peppers, can be a good option, says Wagner. Raw onions are okay, too, just in smaller amounts (think of them as a “seasoning”), since these are higher in carbs. But you still have to count carbs — even in veggies — she says. After all, some healthy foods don’t fit on a keto plan. Keep portions of toppings to about a half cup. A salad can be a side to a bun-less burger or it can be topped with nonbreaded chicken breast for protein and cheese, avocado, and dressing (like a plain olive oil and vinegar; be sure to steer clear of sweetened dressings such as raspberry vinaigrette)Burgers (100 percent beef is ideal) that are bun-free, of courseGrilled chicken breastHot dogs, but read the label to make sure they are without fillers that add carbs — bun-free here tooEggs Be sure to include egg yolks for more fatHam and sausage (these can be okay, but watch out for additives like sugar or fillers) What Are the Best and Worst Fats to Eat on the Keto Diet On keto, you’ll be eating fat, and lots of it. Here’s how to pick the healthiest kinds while following this approach.Article Worst Main CoursesBunsTortillasBreadBreaded chicken breastsBreaded chicken nuggets/fingers/wingsRiceBeans Best Condiments ToppingsMustardMayoAvocadoGuacamoleSour creamSalsa (tomato-based)Olive oilVinegarHot sauceDill relish (note: it will contain some carbs, but you use such a small amount that it’s okay; be sure to avoid high-carb sweet relish)Pickles (see above; they have carbs, so stick to a couple of slices.)JalapeñosOlivesCheeseBaconMushroomsFresh onionTomato sliceLettuce leafRaw nuts Worst Condiments ToppingsBarbecue sauceKetchupMany salad dressings are packed with hidden sugar. Some will be keto-compliant. Always read labels to see where yours lands. Some Newman’s Own dressing packets, which are widely available, are low in carbs, says Sarah Jadin, MS, RD, of Keto Consulting in Los Angeles.CroutonsTortilla stripsNuts roasted in sugarFruit (dried and even fresh) Editor s Picks on the Keto Diet 10 Healthy Foods You Can t Eat on the Keto Diet Why the Keto Flu Happens and How to Manage the Symptoms The Need-to-Know Risks and Benefits of the Keto Diet Answers to 15 Burning Questions About the Keto Diet Best SidesA garden side salad (hold the croutons, dried fruit like cranberries, or fresh fruit — even berries) with cheese, nuts (avoid nuts roasted with sugar), and seeds on top Worst SidesFriesOnion ringsMozzarella sticksTater totsFresh fruitChipsSoups (even creamy ones are often made with flour) Best DrinksUnsweetened flavored seltzerUnsweetened bottled iced teaBottled waterDiet soda (Note: not the healthiest choice, but it is keto-compliant, says Jadin. Know that many artificial sugars contribute a minimal amount of carbohydrates, which adds up. Consume in moderation and count your carbs.)Hot teaHot coffee (add cream if you want, but don't sugar or regular milk) Worst DrinksMilkshakeRegular sodaLemonadeSweetened iced teaSweetened coffee drinkFrozen/blended coffee drinkSlushJuiceSmoothie More Editor s Picks on Following the Keto Diet 10 Quick and Easy Keto Diet Snacks Already in Your Fridge or Pantry The Possible Short- and Long-Term Effects of the Ketogenic Diet 8 of the Best Keto-Friendly Drinks What s the Difference Between the Ketogenic Diet and the Atkins Diet Best DessertsNone. (Sorry to be a buzzkill, but there are no desserts available at fast-food chains that are keto-compliant, because sugar is a carbohydrate.) Worst DessertsIce creamCakeChocolate chip cookiesCheesecakePie Exactly What to Order at Popular Fast-Food ChainsNow that you’ve got the basics down, here are some sample meals, all nutritionist-approved for working in the confines of a keto diet. McDonald' s Order up Egg McMuffin, without the English muffin. Another good option is to ask for a totally customized order like scrambled eggs with cheese, since you know they have all the ingredients, says Megan Ware, RDN, a nutritionist based in Orlando, Florida. 160 calories, 11 g fat, 3 g carbs, 12 g protein (4)More on Keto Food Inspiration 10 Keto Instant-Pot Recipes Too Fast Not to Make Burger KingOrder up Grilled chicken burger (minus the bun) atop a garden side salad, suggests Wagner. (Just skip the croutons.) Optional: Add bacon for a Cobb effect. 330 calories, 20 g fat, 4 g carbs, 34 g protein (5) Chick-fil-A Order up Grilled chicken club, skip the bun. “This one’s easy. It has chicken as your protein, cheese and bacon for fat, and some lettuce and tomato for carbs,” says Kristen Mancinelli, RD, the New York City–based author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss. (Nutrition info is approximate.) 290 calories, 13 g fat, 1 g carbs, 35 g protein (6) Panera Bread Order up Greek salad, advises Wagner. A whole salad contains 7 g of net carbs (it has 4 g of fiber). Using the Greek dressing it comes with will add an additional gram of carbs, though she suggests a DIY dressing: your own olive oil and a few lemon wedges from the water fountain to squirt on top. 390 calories, 36 g fat, 11 g carbs, 6 g protein (7) Wendy' s Order up Bacon, egg, and cheese biscuit — minus the biscuit. “You’re basically left with a deconstructed omelet,” says Mancinelli. FYI: Wendy’s offers customizable nutrition info on their app. 130 calories, 10 g fat, 1 g carbs, 10 g protein (8) Is the Keto Diet Good or Bad for Your Skin For many people, the ketogenic diet leads to weight loss, but the effects on the skin depend more on what you’re eating and avoiding. Here’s how.Article Taco BellOrder up Power Bowl, no rice or beans. “This is just like a burrito bowl, so it’s easy to customize,” says Ware. Nixing the rice and beans leaves you with protein (like chicken), cheese, guac, sour cream, lettuce, and avocado ranch sauce. (Save 1 g of carbs if you eighty-six the sauce.) 250 calories, 15 g fat, 8 g carbs, 21 g protein (9) Pizza Hut Order up Naked bone-in wings. “Unlike the other varieties, naked wings won’t be coated in a sugary sauce,” says Ware. The best dipping sauce choice here is the blue cheese. (10) Fair warning, it’s not the most nutritious, says Ware, who points out that soybean oil is the first ingredient, and it contains corn syrup. The nutrition info is for three wings plus sauce. (11) 460 calories, 37 g fat, 3 g carbs, 28 g protein (12) Hardee s Order up ¼ lb low-carb Thickburger, hold the ketchup. They have bigger burgers, but you do have to watch your protein intake if you want to stay in keto, says Jadin. 330 calories, 30 g fat, 0 g carbs, 18 g protein (13)More on Keto Diet Help The 10 Best Keto Diet Bloggers SonicOrder up All-beef regular hot dog. Opt for all-beef choices when you can to avoid fillers, which can contain carbs. (Note: The nutritional information below is just an estimate, as their information includes the bun.) (14) 250 calories, 20 g fat, 10 g carbs, 9 g protein (15) Chipotle Order up In January 2019, Chipotle unveiled a line of Lifestyle Bowls tailored to various diet approaches, including Whole30, paleo, and keto. Its Keto Salad Bowl contains romaine, carnitas, red salsa, cheese, and guacamole. But our experts recommended any salad bowl, with your choice of meat (note that nutrition info will vary depending on the meat; though carnitas are a good higher-fat pick), sour cream for an extra dose of fat, guacamole, and shredded cheese. Skip the salsa to save on carbs. “Portions tend to be quite large for a keto diner, who is usually not that hungry,” says Mancinelli. Eat a modest portion and save the rest for later. (There are 7 g of fiber in this meal, which will bring net carbs down to 6 g.) 670 calories, 51 g fat, 13 g carbs, 34 g protein (16) Arby' s Order up Roast turkey farmhouse salad. The greens and veggies supply 2 g of fiber, bringing net carbs down to 6 g, says Jadin. Skip the dressing it comes with. This is a good time to have your own olive oil and vinegar with you. 230 calories, 13 g fat, 8 g carbs, 22 g protein (17) Carl' s Jr Order up Charbroiled chicken club sandwich minus the bun, recommends Jadin. You’ll score fat points from the bacon and mayo. 370 calories, 25 g fat, 7 g carbs, 30 g protein (18) More Low-Carb Diets Like KetoAtkins DietDukan DietSouth Beach Diet In-N-Out BurgerOrder up Protein-style cheeseburger. You’re in luck, because this fast-food joint has long been a low-carb champion. Protein-style means wrapped in lettuce. If you’re eating the onion, ask for it freshly sliced, not grilled, to save on carbs, advises Wagner. 330 calories, 25 g fat, 11 g carbs, 18 g protein (19) Five Guys Order up Little bacon cheeseburger, no bun. “Ask if they do a lettuce wrap,” says Mancinelli. “Then make a smart use of toppings. It’s a very rich meal, so add pickles and tomato. They’ll brighten up the burger for a small amount of carbs,” she says. Though it’s not considered healthy, mayo will also up the fat content of this pick. 474 calories, 32 g fat, less than 5 g carbs, 26 g protein (20) Subway Order up Tuna salad on sliced cucumbers and tomatoes or atop a salad. (Nutrition info reflects tuna on a chopped salad.) “If you have an opportunity to get tuna at a fast-food place and you’re light in fish consumption for that week, it’s a good option,” says Mancinelli. (With 4 g of fiber, this meal has 7 g of net carbs.) 310 calories, 24 g fat, 11 grams carbs, 15 grams protein (21) More Keto Diet Tips What Is Keto Cycling and Can It Help You Stick With the Ketogenic Diet Study Offers Promise for Long-Term Weight Loss on the Keto Diet How to Follow a Vegetarian Keto Diet Should You Use Exogenous Supplements to Put Your Body in Ketosis 5 Essential Rules to Follow When Ordering Fast Food on a Keto DietYou can make it work, but here’s what you need to remember before the drive-through. Plan, please. “Anything done well requires planning,” says Jadin. When eating out, especially at a fast-food restaurant, use a food tracking app or look at their nutritional databases online to make a choice that will align with your goals. Always add avocado when possible. Is avocado on the menu somewhere? Order a side of it and add it to whatever you order, says Mancinelli. Amp up fat, not meat. “One challenge is that people often put a big hunk of meat on their plate and call it keto,” says Mancinelli. Simple math can help you get it right: Reduce a typical portion of protein in half and cover it with a fat-rich sauce. “Always think about how to add fat to your plate rather than focusing on meat,” she says. Eating too much protein can kick you out of ketosis. Set yourself up for success. If you know you’re going out, stock your bag with extras to add healthy fats to the meal, like packets of olives, macadamia nuts, and olive oil, says Wagner. Sounds crazy, but it works. Balance your day. What you eat over the course of a day matters more than a single meal. “Vary your fat. If you ate a high-saturated-fat fast food lunch, balance it later with sources of unsaturated fats, like avocado, or omega-3s like sardines, salmon, or tuna,” says Mancinelli. Likewise, if you went higher in carbs during lunch because you ate salad, focus on protein and healthy fats at dinner. Can a Ketogenic Diet Improve Fibromyalgia Symptoms Treating the pain disorder fibromyalgia is among the touted health benefits of the keto diet. Read about the latest research that suggests the pros, cons, and limitations of this notion.Article A Final Word on Dining Out When on the Keto DietEven if they work for your diet, fast-food meals aren’t the most nutritious options. And it’s hard to visit one on the fly and stick to your diet. “If you want to commit to keto and your health, you shouldn’t find yourself frequently caught off-guard going to a drive-through,” says Wagner. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. Editorial Sources and Fact-Checking Kossoff E. Ketogenic Diet. Epilepsy Foundation. October 2017.Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond Weight Loss: A Review of the Therapeutic Uses of Very-Low-Carbohydrate (Ketogenic) Diets. European Journal of Clinical Nutrition. August 2013.Masood W, Uppaluri KR. Ketogenic Diet. StatPearls. October 27, 2018.Nutrition Calculator. McDonald’s.Grilled Chicken Sandwich Grilled and Seasoned. Burger King.Grilled Chicken Club Sandwich. Chick-fil-A.Panera Bread Nutrition Information — US. Panera Bread.Nutrition & Health. Wendy’s.Nutrition Calculator. Taco Bell.Nutrition Facts: Blue Cheese Dipping Sauce. Nutritionix.Nutrition Facts: Naked Traditional Bone-In Wing. Nutritionix.Pizza Hut Interactive Nutrition Menu. Nutritionix.Made From Scratch Biscuit. Hardees.com.Full Report (All Nutrients): 45114859, Hot Dog Buns, UPC: 01111000252. U.S. Department of Agriculture. July 2018.Sonic Nutritional Information Fall 2018. SonicDriveIn.com.Nutrition Calculator. Chipotle Mexican Grill.Build a Meal. Arby’s.Sausage, Egg & Cheese Biscuit. Carl’s Jr.In-N-Out Burger Nutrition Facts. 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