Fast Food on Keto?

 How to Stay on Track with Smart Choices

This post is similar to one we discussed earlier, Eating Out on a Keto Diet, but this time we are focusing more on those drive-thru windows we all pass by hundreds of times during the week.  It seems so easy to pull in and pull through and drive home with food for the family, but if you eat keto it is a trap.  Let's learn how to still be able to occasionally eat fast food but stay on our diet.

Maintaining a ketogenic diet while eating at a fast food restaurant may sound like a daunting task, but with a little knowledge and planning, you can enjoy a delicious meal without compromising your health goals. By making smart choices and staying mindful of your options, you can stick to your keto diet even when dining out. In this blog post, we'll explore ten valuable tips to help you navigate the world of fast food while staying true to your keto lifestyle. Let me be clear though.  Staying on your diet while eating at a fast food place will require quite a lot of willpower and resistance.  We have been brainwashed with the idea that we should eat fast food for quite a long time now and the habit is very, very hard to break.  If you feel you don't have the willpower, I will recommend now that you just skip fast food restaurants completely.

1. Research and Plan Ahead:

Before heading to a fast food joint, it's essential to do some research. Most fast food chains provide nutritional information on their websites, allowing you to assess which options fit within your keto parameters. Take note of items that are low in carbohydrates, high in healthy fats, and moderate in protein. Reading the macros carefully will give you an idea if eating there is plausible. Don't go to a fast food place without researching first, and never go there hungry.

2. Choose Grilled over Fried:

When it comes to protein choices, opt for grilled options instead of fried. Grilled chicken, fish, or beef are often available at fast food establishments and can be excellent choices for your keto meal. These options are typically lower in carbs and unhealthy fats, making them more compatible with your diet. I will say though, that not all chains offer grilled options anymore. So be sure to check before you pull up to their drive-thru window.

3. Embrace Lettuce Wraps and Bunless Burgers:

One of the best ways to enjoy fast food while on keto is by ditching the bun. Many restaurants now offer lettuce wraps or bunless burger options, allowing you to savor your favorite sandwiches without the excess carbs. The crisp lettuce adds freshness and crunch to your meal while keeping it low-carb. I love crisp iceberg lettuce so this is a wonderful choice for me; however, not everyone embraces lettuce like I do.  Again, not every chain will have this offering, so do check ahead to be sure.

4. Load Up on Healthy Fats:

Fat is a crucial component of the keto diet, so be sure to include healthy fats in your fast food choices. Add toppings like avocado, bacon, or cheese to increase the fat content of your meal. These additions not only enhance the flavor but also provide a satisfying and satiating experience. I know that sounds counter-intuitive, but healthy fats are not your enemy.  Just use caution when choosing to eat fat at a fast food place.

5. Choose Low-Carb Sides:

Fast food joints often offer a variety of side dishes. Instead of reaching for the traditional fries or breaded items, look for low-carb alternatives. Opt for side salads, steamed vegetables, or a cup of broth-based soup to complement your main dish.

6. Be Wary of Sauces and Dressings:

While fast food restaurants provide an array of sauces and dressings, many of them are loaded with added sugars and unhealthy fats. Read the nutritional information carefully or ask for keto-friendly options like mayo, mustard, or ranch dressing, which are typically lower in carbs and higher in healthy fats. Don't fall for the "special sauce" options when you eat out here.

7. Customize Your Order:

Don't be afraid to customize your fast food order to make it keto-friendly. Most restaurants are willing to accommodate requests, so feel free to ask for modifications such as extra veggies instead of rice or swapping out sugary sauces for healthier alternatives. Remember, you have the power to tailor your meal to fit your dietary needs. I don't find this to be easy to do at a fast food place.  Usually they have a standard way to prepare their items and will not vary at all for anyone. This tip is more for an eat-in restaurant, I think.  But, even then, it never hurts to ask if you can customize.

8. Stay Hydrated:

Hydration is crucial on a keto diet. Many fast food beverages are high in sugars, so opt for water, unsweetened tea, or diet soda instead. Drinking an adequate amount of water will keep you feeling satisfied and help curb cravings. Be sure to drink before and after eating. That way, you will feel incredibly full after eating a small meal.  That can cut calories, carbs, and make your diet happy.

9. Choose Protein-Packed Salads:

If salads are on the menu, they can be a great option for a keto-friendly meal. Look for salads that incorporate protein sources like grilled chicken, steak, or seafood. Be mindful of the toppings and dressings, opting for lower-carb alternatives and avoiding croutons or sweetened dressings. Just be careful about hidden carbs in prepackaged salads served at fast food restaurants.  Again, check out the menu for nutritional information on the salads before going.

10. Don't Forget About Intermittent Fasting:

Intermittent fasting is a popular approach among keto enthusiasts. If you're comfortable with it, you can incorporate intermittent fasting into your routine when planning to eat at a fast food restaurant. By extending the time between your last meal and your fast food meal, you can better manage your calorie and carb intake.

Staying on your keto diet while enjoying fast food is entirely possible with a little knowledge and careful decision-making. By researching options in advance, choosing grilled and low-carb alternatives, and being mindful of sauces and dressings, you can continue to make progress toward your health goals without sacrificing convenience or taste. Remember, staying keto is all about making informed choices, and with these tips, you can navigate the fast food world while keeping your diet on track.

Here is a link to a wonderful keto blog that you might enjoy.  This is to her Keto Fast Food Guide and Infographic.