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Keto fast food

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Keto Fast Food: A Guide to Eating Low-Carb on the Go

Following a ketogenic diet can be challenging, especially when you’re constantly on the go. With fast food being a popular choice for many people, finding keto-friendly options can seem like a daunting task. However, with a little knowledge and planning, it is possible to enjoy fast food while staying true to your low-carb lifestyle. In this article, we will explore the world of keto fast food, providing you with valuable insights and tips to make informed choices.

Understanding the Keto Diet

Before diving into the world of keto fast food, it’s important to have a basic understanding of the ketogenic diet. The keto diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. In this state, your body burns fat for fuel instead of carbohydrates. To achieve ketosis, you need to limit your carbohydrate intake to around 20-50 grams per day, while increasing your fat consumption.

Choosing the Right Fast Food Chains

Not all fast food chains are created equal when it comes to keto-friendly options. Some chains offer a wider variety of low-carb choices, making it easier for you to stick to your diet. Here are a few fast food chains that are known for their keto-friendly options:

  • Chipotle: Chipotle allows you to customize your meal, making it easy to create a keto-friendly bowl or salad. Opt for a protein source like chicken or steak, add guacamole, cheese, and sour cream, and skip the rice and beans.
  • In-N-Out Burger: In-N-Out Burger offers protein-style burgers, which are wrapped in lettuce instead of a bun. You can also customize your order to remove any high-carb toppings.
  • Five Guys: Five Guys offers customizable burgers and allows you to order them without a bun. Load up on toppings like bacon, cheese, and avocado to increase the fat content.
  • Jimmy John’s: Jimmy John’s offers “Unwiches,” which are sandwiches wrapped in lettuce instead of bread. You can choose from a variety of fillings and add-ons to create a satisfying low-carb meal.

Smart Ordering Tips

When ordering keto fast food, there are a few tips and tricks that can help you make smarter choices:

  • Opt for grilled or roasted meats instead of breaded or fried options.
  • Choose salads or bowls over sandwiches or wraps.
  • Ask for sauces and dressings on the side to control the amount you consume.
  • Replace high-carb sides like fries or chips with low-carb options like a side salad or steamed vegetables.
  • Stay hydrated and avoid sugary drinks by opting for water, unsweetened tea, or diet soda.

Hidden Carbs to Watch Out For

While fast food chains may offer keto-friendly options, it’s important to be aware of hidden carbs that can sabotage your diet. Here are some common culprits:

  • Sauces and dressings: Many sauces and dressings contain added sugars and can be high in carbs. Always check the nutritional information or ask for them on the side.
  • Condiments: Ketchup, barbecue sauce, and other condiments can be surprisingly high in sugar and carbs. Use them sparingly or opt for low-carb alternatives.
  • Marinades and seasonings: Some marinades and seasonings may contain hidden sugars or starches. Be cautious when ordering marinated meats or flavored dishes.
  • Processed meats: Processed meats like sausages and hot dogs often contain fillers and additives that can increase the carb content. Look for options with minimal ingredients.


While fast food may not be the ideal choice for a ketogenic diet, it is possible to find keto-friendly options at certain chains. By understanding the basics of the keto diet, choosing the right fast food chains, and making smart ordering choices, you can enjoy a low-carb meal on the go. Remember to be mindful of hidden carbs and always check the nutritional information when available. With a little planning and knowledge, you can stay true to your keto lifestyle even when fast food is your only option.