14 fast foods that you can eat with a low carb diet

Maintaining a low carb diet when going out to eat can be difficult, especially in fast food restaurants.

This is because these foods are often based on bread, tortillas and other high-carbohydrate products.

Fortunately, most fast food restaurants offer some good low carb options.

In addition, several items can easily be modified for a low carbohydrate lifestyle.

Here are 14 delicious fast foods that you can eat while on a low carb diet.

1. Sub in a bathtub

The submarine sandwiches are very high in carbohydrates. A typical substitute has at least 50 grams of carbohydrates, most of which come from the bun.

Ordering your prepared sub "in a tub" (in a container or container), instead of in a bun, can save you more than 40 grams of carbohydrates.

Here are the carb counts for some of the best sub-in-one-tub options in a popular sub-store based in the United States called Jersey Mike:

  • Turkey Breast And Provolone: 8 grams of carbohydrates, 1 of which is fiber.

  • Supreme club: 11 grams of carbohydrates, 2 of which are fiber.

  • Chicken salad: 9 grams of carbohydrates, 3 of which are fiber.

  • Club of california: 9 grams of carbohydrates, 4 of which are fiber.

Complete nutrition information for all subs in your menu can be found here.

Although the term "sub in a tub" originated in Jersey Mike's, you can order your food this way at any secondary sandwich shop, including Subway.

Just ask to be prepared as a salad with olive oil and vinegar for the dressing.

Bottom line: To minimize carbohydrates while maintaining your protein intake, order your favorite sandwich "in a tub" or as a salad.

2. Chicken on the grill KFC

Fried chicken is not a healthy option. For starters, the chicken absorbs a lot of oil during frying.

Heating vegetable oils at high temperatures produces harmful compounds.

These can increase the risk of heart disease, cancer and other health problems (1, 2).

In addition, fried chicken contains about 8 to 11 grams of carbohydrates per piece of medium size.

Roast chicken is a much better option, and is available at many places in KFC (Kentucky Fried Chicken). Each piece of grilled KFC chicken has less than 1 gram of carbohydrates.

As for the accompaniments, green beans contain 2 grams of digestible carbohydrates per serving and are, by far, the best option. Cole slaw is next, at 10 grams of digestible carbohydrates.

Click here for complete nutrition information for all the chicken options and sides available at KFC.

Bottom line: Choose three pieces of grilled chicken with one side of green beans for a balanced meal that contains less than 10 grams of carbohydrates.

3. Coffee or tea with cream or half and half.

Coffee and tea are drinks without carbohydrates.

They also have a high caffeine content, which provides some impressive benefits.

Caffeine can improve your mood, increase your metabolic rate and increase physical and mental performance (3, 4, 5, 6).

If you like milk in your coffee, coffee houses and fast food restaurants often have half and half (half milk and half cream) available. A one-serving container has about half a gram of carbohydrates.

The thick cream is almost free of carbohydrates and is sometimes available. However, it contains approximately 50 calories per tablespoon, compared to 20 calories per half and half.

Some coffee houses also offer soy milk or almonds. The sugar-free versions of these milks provide a minimum of carbohydrates for every 2 tablespoons of serving.

Bottom line: If you prefer to drink coffee with milk or cream, ask for half and half, thick cream or soy milk or almond without sugar.

4. Chipotle Salad or Bowl

Chipotle is a Mexican fast food restaurant that has become extremely popular.

Many people consider it healthier than other chains because it uses high quality ingredients and emphasizes animal welfare and sustainable agricultural practices.

Chipotle also makes it easy to create low carb meals.

A salad with meat or chicken, grilled vegetables and guacamole contains 14 grams of total carbohydrates, 8 of which are fiber.

This meal also provides about 30 grams of high quality protein.

A high intake of protein and fiber can increase the production of intestinal hormones PYY and CCK, which tell your brain that it is full and help you avoid overeating (7, 8).

And although vinaigrette is available, generous portions of guacamole and salsa make salad dressing unnecessary.

In addition, Chipotle has a useful online nutrition calculator that allows you to see the exact carbohydrate content of your meal.

Bottom line: Select a salad with meat, vegetables, salsa and guacamole for a satisfying meal with 6 grams of digestible carbohydrates.

5. Hamburger Wrapped In Lettuce

A hamburger without bread wrapped in lettuce is a standard fast food meal with a low carbohydrate content. It is high in protein, essentially free of carbohydrates and available in all fast food establishments.

You can further customize your burger by adding the following ingredients or low carbohydrate additions, based on availability and personal preferences:

  • Cheese: Less than 1 gram of carbohydrates per serving.

  • Bacon: Less than 1 gram of carbohydrates per serving.

  • Mustard: Less than 1 gram of carbohydrates per tablespoon.

  • Mayonnaise: Less than 1 gram of carbohydrates per tablespoon.

  • Onions: 1 gram of digestible carbohydrates per slice.

  • Tomato: Less than 1 gram of digestible carbohydrates per slice.

  • Guacamole: 3 grams of digestible carbohydrates per quarter cup.

Bottom line: Cover your burger without bread with condiments and additional ingredients to add flavor and minimize carbohydrate intake.

6. Panera Pan Power Breakfast Bowl

Panera Bread is a coffee-style fast food restaurant that offers sandwiches, cakes, soups, salads and coffee.

Most breakfast items are high in carbohydrates. However, two selections from the Secret Menu of healthy options work well for a low carb meal.

The "Power Breakfast Egg Bowl with Steak" includes 2 eggs, meat, tomatoes and avocados. It provides 5 grams of carbohydrates and 20 grams of protein.

The "Breakfast White Egg Bowl with Power Breakfast" with egg contains egg whites, spinach, peppers and basil for 7 grams of carbohydrates and 25 grams of protein.

Starting the day with a breakfast rich in protein promotes satiety and decreases appetite by reducing the levels of the hunger hormone, ghrelin (9, 10).

Bottom line: Select an egg-based breakfast with meat and vegetables to keep carbohydrate intake low and control hunger levels.

7. Wings of buffalo

The buffalo wings are delicious and fun to eat.

They can also be a low-carbohydrate option in pizzerias and sports bars, depending on how they are prepared.

Traditionally, the buffalo wings are covered with a spicy red sauce made of vinegar and spicy red peppers.

An order of these buffalo wings generally has 0 to 3 grams of carbohydrates per serving.

Conversely, other sauces can add a significant amount of carbohydrates, especially sweet types such as barbecue, teriyaki and anything made of honey.

Sometimes the wings are breaded or beaten and fried, which is especially common for boned wings. Therefore, be sure to ask how the wings are prepared and order theirs without breaking or beating.

Buffalo wings are also usually served with carrots, celery and ranch dressing.

Although they are higher in carbohydrates than many other vegetables, carrots can be eaten in small quantities. A half cup of carrot strips contains approximately 5 grams of net carbohydrates.

Bottom line: Choose uncooked buffalo wings with traditional sauce, celery and carrot strips to create a meal with less than 10 grams of net carbohydrates.

8. Bacon or sausages and eggs

Sometimes, the simplest breakfast option may be the best, like bacon or sausage and eggs.

This combination of traditional breakfast is available at most fast food restaurants and contains a minimum amount of carbohydrates.

In addition, eggs can help keep you full and satisfied for hours (11, 12).

In a study of overweight young women, eating sausages and eggs for breakfast helped reduce appetite. It also reduced blood sugar and insulin while reducing calorie intake at lunch, compared with a breakfast low in protein and high in carbohydrates (13).

Bottom line: Choose bacon or sausage with eggs for breakfast that provides very little carbohydrate, reduces hunger and helps you feel satisfied for hours.

9. Arby's sandwich without bread or bread.

Arby & # 39; s is one of the largest fast food sandwich chains in the US. UU

Although the "Roast Beef Classic" sandwich is its original and most popular item, Arby has many other options, such as breast, meat, ham, chicken and turkey.

Any of these can be ordered without the bread for a tasty meal low in carbohydrates and high in protein.

The company's website provides a nutrition calculator similar to Chipotle's, so you can customize your order to keep carbohydrates within your target range.

For example, you can select Smokehouse Brisket with Gouda cheese, salsa and a salad for 5 grams of digestible carbohydrates and 32 grams of protein.

Bottom line: Use the Arby nutrition calculator to build a protein-rich meal within your target carbohydrate range.

10. Antipasto Salad

Italian fast food restaurants are best known for carbohydrate-rich foods, such as pizza, pasta and subs.

Fortunately, the antipasto salad offers a delicious, low-carbohydrate alternative.

This salad is traditionally served as an appetizer consisting of various meats, cheese, olives and vegetables with a dressing based on olive oil. However, it can be ordered in a larger portion as a main course.

A serving of antipasto salad the size of a main course is rich in protein and contains less than 10 grams of digestible carbohydrates.

Bottom line: Choose the antipasto salad for a hearty carbohydrate meal at an Italian fast food restaurant.

11. Double Subway Chicken Salad

Subway is the most popular fast food sandwich shop in the world.

In recent years, the chain has been offering chopped salads that can be customized with proteins and vegetables of your choice.

One of the most satisfying and nutritious options is the "Double Chicken Salad with Avocado Salad". It contains 10 grams of total carbohydrates, 4 of which are fiber.

It also provides a whopping 36 grams of protein.

Avocados are rich in monounsaturated fat and fiber, heart-healthy. Eating them at lunch can even lead to a lower calorie intake at your next meal (14, 15).

Here you can find a list of the salads available at Subway, along with complete nutrition information.

Bottom line: Order a salad with double meat, vegetables and avocados for a delicious and satisfying Subway meal.

12. Burrito Bowl

Many people consider burritos as a favorite food.

Burritos typically contain meat, vegetables, rice and beans wrapped in a large flour tortilla. This results in a meal that can easily contain more than 100 grams of carbohydrates.

However, almost all Mexican restaurants will allow you to create a low carb version by omitting the tortilla and other high-carb items.

This is known as a burrito bowl or "bare" burrito.

A burrito bowl made with meat, roasted onions, peppers and sauce is a delicious and satisfying meal that provides less than 10 grams of digestible carbohydrates.

Bottom line: Choose a burrito bowl or a "naked" burrito for the great flavor of a traditional burrito with very few carbohydrates.

13. McDonald's bread breakfast sandwich & # 39; s

McDonald's is the most popular fast food chain in the world, with more than 35,000 restaurants worldwide beginning in 2015.

Although it is best known for its burgers such as Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin sandwiches are also very popular.

These breakfast entrees consist of an English muffin with an egg, a slice of American cheese and ham or sausage.

Each sandwich contains 29 grams of carbohydrates. However, ordering any of these items without the muffin will reduce the carbohydrate content to 2 grams or less.

It is also a good idea to order two low carb sandwiches, as each will only provide about 12 grams of protein.

Bottom line: Order two egg or sausage McMuffins without the bread for a satisfying meal with 4 grams or less of carbohydrates and 24 grams of protein.

14. Arby & # 39; s Roast Turkey Farmhouse Salad

As indicated above, ordering an Arby sandwich without a bun is an excellent option with a low carbohydrate content.

In addition, Arby & # 39; s offers a "Roasted turkey salad on the farm" with roast turkey, bacon, cheese, mixed vegetables and tomatoes.

It contains only 8 grams of carbohydrates, 2 of which are fiber, along with 22 grams of protein.

Just be sure not to confuse it with the "Crunchy Chicken Salad", which contains chicken that has been breaded and fried. It contains 26 grams of total carbohydrates.

Bottom line: Select the Arby's Salad Roast Turkey Farmhouse for a wonderful combination of flavors and textures with 6 grams of digestible carbohydrates.

Bring the message home

Even if you only see high-carb items on a menu, you can create a delicious low-carb meal at most fast-food restaurants by making simple substitutions.

While fast food is not as healthy as the food you can prepare at home, it is good to know what to order in case it is the only option available.

Reference: https: //www.healthline.com/nutrition/14-low-carb-fast-foods


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