It happens: every once in a while a low-carb dieter can't pack a lunch or is in a rush to produce dinner, and a fast food restaurant is easy, quick, and convenient to help produce a meal for one or for an entire family. But finding low-carb options at fast food restaurants can be tricky. This short guide provides some healthy meal ideas for those following a low-carb diet.
Fast Food Burger Chains Low-Carb Meals
There are more meal choices at fast food franchise restaurants like McDonald's, Wendy's, and Burger King than the obvious salads for low-carb diet plans. Try a grilled chicken breast sandwich with mayonnaise but without the bun, or of course any burger without the bun works as well. Look out for salad dressings that contain sugar (mayo is better for low-carb diets), and limit ketchup for the same reason as well.
Make any burger or chicken choice more satisfying by adding cheese, bacon, or jalapeños, and load up on mustard, pickles, onions, and tomato for added flavor with minor amounts of carbohydrates and calories. If a craving strikes for nuggets, try to peel off most of the breading and don't use any sweet dipping sauces. When ordering salads, eliminate any croutons, carrots, and fruit pieces. And of course, no fries.
Can a Healthy Fast Food Sandwich be Low-Carb?
Places like Subway's and Quiznos are tough because the majority of choices are sandwiches and wraps as well as soups thickened with flour. Again, other than the safe salad choices, the bun can be eliminated on most sandwiches and the tortilla taken off the wraps. Another option if following a more modified carbohydrate diet is to get the bun, but to ask that all the inside dough of the bun be taken out. This leaves just the crusty part of the bread and eliminates the majority of the carbs.
Deli meats and most vegetables such as lettuce, tomato, olives, pickles, cucumbers, and mushrooms are low-carb. Garnish with olive oil, low-carb dressings, or salsa. Stay away from the chips and cookies here.
Casual Restaurants High-Protein Options
It's much easier to eat low-carb at restaurants like Applebee's, Chili's, or Friday's. All of them offer chicken, steak, or seafood entrees with vegetables and salad. Substitute rice side dishes with broccoli, spinach, or a simple salad of lettuce and tomato.
Watch out for sweetened sauces and rubs such as barbeque sauce. Most wine sauces are thickened with flour, so ask for those sauces on the side or better yet to be left off the plate. Low-carb sauces to use include lemon and butter sauces, Alfredo sauce, and olive oil and vinegar blends.
More Tips for Low-Carb Dieters
Don't be afraid to ask for substitutions as most restaurants are sympathetic to dietary needs and will work to accommodate most requests, but don't feel obligated to provide explanations.
While it's tempting to stop at fast food franchise or casual restaurants often, it's important to maintain a balance with more natural, whole foods when following any diet in order to lose weight. Processed foods have been known to not only hinder weight loss efforts, but may also lead to significant overeating due to the use of ingredients such as high-fructose corn syrup in everything from sodas to cheeses and buns. In addition, many fast food meals have a high calorie count.
More Resources
Lose Weight on a Low-Carb, High-Protein Diet
Clementina Altamirano - Clementina Altamirano has written professionally since 1999, been published in "Hispanic Magazine" and has extensive experience with ...
