Keto Fast Food: How to Stay Keto on the Go Without Compromising Your Diet

The ketogenic diet, or keto diet for short, has become increasingly popular due to its ability to promote fat loss, improve mental clarity, and boost energy. The diet is high in fats, moderate in protein, and extremely low in carbohydrates. While it may be easy to follow a keto meal plan at home, things can get tricky when you’re on the go. Fast food restaurants may not seem keto-friendly at first glance, but with a little know-how, you can make smart choices that fit perfectly into your low-carb lifestyle.

In this article, we’ll dive into the world of keto fast food, offering tips, restaurant options, and specific meals you can enjoy while sticking to your diet. Let’s get started!

What Is the Keto Diet?

Before we dive into the world of keto-friendly fast food, let’s quickly recap what the keto diet is all about. The ketogenic diet is a low-carb, high-fat eating plan designed to shift your body into a state of ketosis. In this state, your body burns fat for fuel instead of carbohydrates. The typical macronutrient ratio for a keto diet is:

• 70-75% fats
• 20-25% protein
• 5-10% carbohydrates

This significant reduction in carbohydrates forces your body to use fat for energy, which can lead to weight loss and other health benefits.

The Challenges of Eating Keto at Fast Food Restaurants

Eating out on a keto diet can be difficult, especially at fast food chains where meals are often carb-heavy and loaded with hidden sugars. However, many restaurants now offer customizable options that can be tweaked to fit a keto-friendly lifestyle.

Here are a few common challenges to watch out for:

• Hidden sugars and carbs: Many sauces, dressings, and toppings contain added sugars or high-carb ingredients.
• Breaded and fried items: Many fast-food items are breaded or fried, which adds unwanted carbs.
• Buns, wraps, and tortillas: These are a no-go on keto due to their high carbohydrate content.

With the right knowledge, you can overcome these challenges and make smarter choices at your favorite fast food joints.

10 Tips for Eating Keto at Fast Food Restaurants

Before we get into specific restaurant options, here are some general tips to keep in mind when ordering fast food on the keto diet:

1. Ditch the bun: This is one of the easiest ways to cut out carbs. Almost every burger or sandwich can be ordered without the bun. Many restaurants will even wrap your burger in lettuce instead.
2. Avoid sugary sauces: Ketchup, barbecue sauce, and other condiments often contain hidden sugars. Stick to mustard, mayo, or oil-based dressings.
3. Watch out for breading: If you’re craving chicken, opt for grilled instead of breaded and fried. Breading adds unnecessary carbs.
4. Load up on veggies: Add extra veggies like lettuce, spinach, or avocado to your meal to boost your fiber intake and keep you feeling full.
5. Opt for fattier cuts of meat: Since the keto diet emphasizes fat intake, don’t be afraid to go for fattier cuts of meat like bacon, sausage, and ground beef.
6. Choose a side salad: Instead of fries or chips, order a side salad with a low-carb dressing.
7. Be cautious with dairy: While cheese and sour cream can be keto-friendly, some restaurants may add fillers that increase the carb count. Always double-check.
8. Customize your order: Many fast-food chains allow you to build your meal from scratch. Choose the ingredients that fit your keto lifestyle.
9. Research beforehand: Look up the nutrition information of your favorite fast food spots before you go so you can make informed choices.
10. Drink water: Skip the sugary sodas and opt for water, unsweetened iced tea, or black coffee to stay in ketosis.

Best Keto Fast Food Options

Now that you have some basic tips, let’s take a look at the best fast food options that can fit into a keto diet. Below, we’ll break down specific keto-friendly items from popular fast food chains.

1. McDonald’s

You might not think of McDonald’s as keto-friendly, but they offer a surprising number of options that work with a low-carb diet.

• Egg McMuffin (no muffin): This breakfast option becomes keto-approved when you remove the English muffin. You’re left with a tasty combination of eggs, cheese, and Canadian bacon.
• Double Cheeseburger (no bun): Order it without the bun, ketchup, and other sugary condiments. Add extra bacon or cheese for more fat.
• Grilled Chicken Salad: Ask for grilled chicken instead of breaded, and stick to a low-carb dressing like ranch or Caesar.

2. Chipotle

Chipotle is a fantastic option for keto dieters because you can customize your meal to your exact specifications.

• Keto Salad Bowl: Chipotle offers a specific keto bowl that contains lettuce, carnitas, tomatillo red salsa, cheese, and guacamole. All of these ingredients are keto-friendly, making it a great option.
• Make Your Own Bowl: Skip the rice and beans and load up on protein (like chicken, beef, or pork), fajita veggies, cheese, and guacamole.

3. Chick-fil-A

Chick-fil-A is a popular fast food joint for chicken lovers, and it has several options for those following a keto lifestyle.

• Grilled Chicken Sandwich (no bun): Remove the bun and enjoy the grilled chicken filet with lettuce, tomato, and pickles. You can even ask for a lettuce wrap.
• Grilled Nuggets: Chick-fil-A’s grilled nuggets are a perfect snack or meal for keto. Pair them with a side salad for a complete meal.
• Cobb Salad with Grilled Chicken: Order this salad without the breaded chicken and opt for an oil-based dressing like the avocado lime ranch.

4. Subway

Subway may be known for its sandwiches, but you can turn many of their subs into keto-friendly salads.

• Steak and Cheese Salad: Skip the bread and turn your favorite sandwich into a salad. Choose low-carb ingredients like steak, cheese, spinach, and oil-based dressings.
• Tuna Salad: Subway’s tuna is already high in fat, making it a great keto option. Add spinach, cucumbers, and a little mayo for an extra fatty boost.

5. Taco Bell

Taco Bell is a bit trickier due to the high-carb tortillas, but you can still make it work with a few tweaks.

• Power Menu Bowl (no rice or beans): Taco Bell’s Power Bowl is packed with protein and healthy fats. Just ask to remove the rice and beans, and load up on lettuce, guacamole, sour cream, and grilled chicken or steak.
• Mini Skillet Bowl (no potatoes): This breakfast option becomes keto-friendly when you leave out the potatoes. You’ll be left with eggs, cheese, and pico de gallo.

6. Wendy’s

Wendy’s has several customizable items that are perfect for keto dieters.

• Baconator (no bun): The Baconator is one of the best keto-friendly fast food options out there. It’s packed with two beef patties, cheese, and plenty of bacon. Just remove the bun and any high-carb sauces.
• Grilled Chicken Sandwich (no bun): Wendy’s grilled chicken filet paired with lettuce and tomato is another solid choice when you skip the bun.
• Caesar Side Salad (no croutons): Add a grilled chicken filet to this salad for a complete meal. Make sure to choose a low-carb dressing like Caesar or ranch.

Avoid These Fast Food Items on Keto

While many fast food items can be modified to fit a keto diet, there are some that should be avoided altogether:

• French fries and hash browns: These are loaded with carbs and have no place on a keto diet.
• Sugary sauces and dressings: Ketchup, barbecue sauce, sweet and sour sauce, and honey mustard all contain added sugars.
• Breaded meats: Fried chicken and breaded fish should be avoided due to the high-carb breading.
• Soft drinks and sugary beverages: Soda, sweetened iced tea, and milkshakes contain loads of sugar and carbs.

How to Stay Keto While Traveling

Traveling can make staying on a keto diet even more challenging, especially if you’re relying on fast food for most of your meals. Here are some tips to keep you on track while you’re on the go:

1. Pack keto snacks: Stock up on keto-friendly snacks like nuts, beef jerky, cheese sticks, and hard-boiled eggs for when you’re on the road.
2. Research restaurants ahead of time: Use apps or websites like MyFitnessPal to check the nutritional information of popular fast food chains.
3. Use mobile apps: Many fast food chains offer mobile apps that allow you to customize your order ahead of time, making it easier to stick to keto.
4. Stay hydrated: Sometimes, we mistake thirst for hunger. Drink plenty of water throughout the day to curb cravings.

Eating keto at fast food restaurants is entirely possible with the right strategy. By making simple modifications to your order, you can enjoy a quick, convenient meal without breaking ketosis. Whether you're hitting up McDonald’s for a bunless burger or customizing a keto bowl at Chipotle, there are plenty of ways to stay keto while enjoying fast food.

So next time you're on the go and need a quick bite, don’t stress. Use these tips, make informed choices, and stick to your keto goals. Eating fast food doesn’t have to derail your diet!