If you’re not on the keto diet, then you probably know someone who is. A friend? Neighbor? Your dentist maybe? The low carb diet is the newest weight loss fad around town with celebrities like Kourtney Kardashian and Tim Tebow trying it out from time to time.
First things first, what is keto? The ketogenic diet, widely known as keto, is a high fat, low carb diet that forces the body to release ketones, which is essentially stored fat — at this stage, the body enters ketosis and burns the fat for fuel instead of carbohydrates. To enter ketosis, you must be eating only 20 to 50 grams of carbs a day for a couple of days.
The classic ketogenic diet was originally created by Dr. Russell Wilder in 1923 as a treatment for epilepsy and called for 90 percent of calories to come from fat, while only 6 percent from protein and 4 percent from carbs.
Most people undertaking the keto diet aren’t on such a restrictive plan, but rather a modified low carb diet eating under 50g of carbohydrates a day.
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Whichever form of keto you may be on, here are just a few low carb (below 20g), keto-friendly options you can pick up from your favorite fast food restaurants.
Ask for any burger item “protein style” and it will come in at just 11 grams of carbohydrates.
- Protein style, double double
11 grams carbs, 39 grams fat, 33 grams protein
- Protein style, cheeseburger
11 grams carbs, 25 grams fat, 18 grams protein
- Protein style, hamburger
11 grams carbs, 17 grams fat, 13 grams protein
Starbucks (Photo: Shanna Lockwood, Shanna Lockwood-USA TODAY Sports)
- Creminelli Sopressata Monterey Jack Snack Tray
0 grams carbs, 17 grams fat ,15 grams protein
- Sous Vide Egg Bites: Bacon & Gruyere
9 grams carb, 22 grams fat, 19 grams protein
- Sous Vide Egg Bites: Chicken Chorizo Tortilla
9 grams carb, 13 grams fat, 15 grams protein
- Sous Vide Egg Bites: Egg White & Red Pepper
13 grams carb, 7 grams fat, 13 grams protein
You can get most sandwich items from McDonald’s sans bun and it will end up being keto friendly, note we said most. There are a few items like the Bacon Smokehouse Buttermilk Crispy Chicken where it doesn’t matter how you customize it, the carbs still come in high.
- 4 chicken nuggets
11 grams carbs, 10 grams fat, 10 grams protein
- Artisan Grilled Chicken Sandwich (no artisan roll)
2 grams carbs, 4 grams fat, 29 grams protein
- McChicken (no bun)
11 grams carbs, 20 grams fat, 10 grams protein
- McRib (no roll)
12 grams carbs, 20 grams fat, 19 grams protein
- Quarter Pounder with Cheese (no bun)
9 grams carbs, 25 grams fat, 25 grams protein
- Bacon McDouble (no bun)
6 grams carbs, 21 grams fat, 23 grams protein
- Breakfast soft taco, egg and cheese
15 grams carbs, 9 grams fat, 15 grams protein
- Mini skillet bowl
16 grams carbs, 11 grams fat, 5 grams protein
- Beefy mini quesadilla
17 grams carbs, 11 grams fat, 9 grams protein
- Cheesy roll up
15 grams carb, 9 grams fat, 9 grams protein
- Fresco soft taco, chicken
16 grams carbs, 6 grams fat, 9 grams protein
- 2 pack cinnabon delights
17 grams carbs, 9 grams fat, 2 grams protein
You can basically get any wake up wrap at Dunkin’ Donuts and have it be under 20 grams of carbs, just make sure to double check the nutritional information here.
- All you can meet wake up wrap
15 grams carbs, 23 grams fat, 15 grams protein
- Cinnamon munchkin
7 grams carbs, 3.5 grams fat, 1 grams protein
- Turkey Sausage Wake Up Wrap
15 grams carb, 14 grams fat, 13 grams protein
You can substitute any type of meat with these same combinations and still make it under 20 grams of carbohydrates, and make sure not to get the vinaigrette for the salads. The dressing alone comes in at 18 grams of carbs.
- Chicken burrito bowl with fajita vegetables, tomato salsa, cheese and guacamole
18 grams carbs, 37 grams fat, 41 grams protein
- Steak burrito bow with tomato salsa, sour cream, cheese and guacamole
16 grams carbs, 45 grams fat, 31 grams protein
- Steak salad with fajita vegetables, tomato salsa, tomatillo green salsa and cheese
17 grams carbs, 14 grams fat, 29 grams protein
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