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If the only place you ate was at home, following a keto diet would be easy (or easier). However, almost everyone eats outside the home. How can you do Keto on the Go? Let’s find out!
What is the Keto diet?
The keto diet is a low-carb diet. This means that it’s harder to follow when you leave the house because the world is full of carb-laden convenience foods.
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Be Prepared to Keto On the Go
The best way to stay Keto on the go is to be prepared. This means carrying snacks with you, making lunch, doing whatever it takes to avoid having to make short-notice food purchases.
Keto On the Go: Fast Food
Maybe you didn’t expect to need a keto meal on the go. But you still need to eat. What should you do?
Most fast food restaurants will be able to feed you. Use the same keto guidelines you would always use.
The major chains (McDonald’s, Subway, Burger King, Taco Bell, Wendy’s, etc.,) will accomodate substitions and requests. So make them.
Sometimes they’ll charge you extra, sometimes they won’t. I’ve never seen a fast food chain offer a discount if you ask for less items. It’s all dependent on the owner of the individual franchise.
Say no to anything bread-like. For example:
- No bun
- No biscuit
- No english muffin
- No bagel
- No wrap
- No edible bowl
- No croutons
- No breaded chicken (or other meats)
Say no to sweet condiments/dressings, such as:
- No ketchup
- No honey mustard sauce
- No teriyaki sauce
- No Big Mac sauce
Say yes to low-carb condiments/dressings, like:
- With mayo
- With ranch dressing
- With mustard
- With sour cream
- With salsa
Say yes to extra toppings, including:
- Add a fried egg
- Add avocado
- With extra lettuce
- With extra cheese
No potato-based foods, like:
- No hash browns
- No french fries
Watch your drink choices:
- No soda
- Yes to black coffee
- No juice
Keto Fast Foods
The follow are guides for specific fast-food chains. Check them out to learn more about what to order at each place.
What Should I Order at Subway?
Hip2Keto has a complete ordering guide to Subway. Including a breakdown of each item so you know what you can (and cannot) have.
“I’ll have the Steak, Egg & Cheese Flatbread, no flatbread.”
The ULTIMATE Keto McDonald's Guide
Forget Sugar has an ultimate guide to McDonald's. Including breakfast and lunch/dinner menu analysis.
“I’ll have the Big Breakfast, no hash browns and no biscuit.”
8 Keto Starbucks Hacks
Health.com has a Starbucks Hacks article that will help you order keto at Starbucks. It includes drink and food suggestions.
“I’ll have the Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich."
Then toss the bun before you eat it. (Because Starbucks doesn't make their food to order).
Low Carb Burger King Guide for Beginners
Mr. Skinny Pants offers a guide to Burger King. It includes a lot of options and has a big focus on breakfast.
“I’ll have the Eggnormous Burrito, no tortillas and no hash browns.”
How to Order Low-Carb at Taco Bell
Kiss My Keto will show you how to order at Taco Bell. It includes a list of items you must avoid.
“I’ll have the Power Steak Bowl, no rice and no beans. I'd like to add cheese, guacamole, sour cream and ranch.”
Keto at Wendy's
No Bun Please has a guide for ordering at Wendy's. I'll be honest - I can't eat at Wendy's on keto. I just can't not order fries and a frosty to dip them in! But if you have better willpower than I do…
“I’ll have the Triple Baconator, plain with no bun. I'd like mayonnaise on the side.”
Keto On the Go Doesn’t Have to be Hard
Everyone has to eat, you can’t avoid it.
Try to be prepared with packed meals and ready-to-go snacks. If you’re caught out though, follow the fast food guidelines.
Share your favorite keto snacks or keto take out in the comments!
Ready for more? Check out 17+ Keto Dinner Recipes next.
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