Many of us are attempting to adopt healthier habits as the new year begins. Some people may need to reduce their carb intake. Going to a fast-food restaurant while we're managing our carbs or trying the keto diet can be daunting. Is there anything that can be done? There are actually quite a few if you follow a few criteria and dismantle a bit.
Serena Poon, a nutritionist and chef, told TODAY Food that a low-carb or keto-friendly meal should contain roughly 70% fat, 20% protein, and 10% carbohydrates. However, counting carbohydrates isn't always the whole picture. "These diets, in my opinion, often disregard vegetables to a greater extent than I would recommend." Focus on high-quality protein, plant-based fats like olive oil, pecans, or avocados, and low-starch veggies like red peppers, tomatoes, and greens when looking for a low-carb cuisine," she said.
So, if you're watching your carbs while eating lunch at your favourite fast food joint, what should you avoid? Avoid grains, rice, legumes, fruit, and anything with added sugar if you're looking for a low-carb choice. Salad dressings should be avoided because they are often a hidden source of added sugar, according to Poon.
Keto Diet for Beginners: How to get Started with the Keto Diet
Go bunless
This may seem self-evident, but it's better if you request that your burger or sandwich be served without a bun. "This is because if you use a bun and just remove it before eating, you'll probably end up with bits of bread that are tough to remove from your sandwich," says Lisa Richards, a nutritionist and author of "The Candida Diet." It's preferable to simply request that it be removed.
Bypass condiments
Our favourite sandwiches are frequently laden with tempting condiments, but these might be detrimental to a low-carb diet. Most condiments, especially ketchup, have a considerable quantity of carbohydrates. "With the exception of mustard and mayonnaise, it's preferable to avoid condiments outside of the home to prevent ingesting hidden carbs," Richards advises.
Consider the sides, too
Low-carb side dishes, such as side salads or steamed vegetables, are available at most restaurants. "For side salads, ask for no croutons and a dressing of oil and vinegar," Richards advises.
Keep it simple
While cutting off carbs is as simple as eliminating a bun, there is an obvious approach to keep things simple and on track. "Salad products are frequently the way to go if you're trying to cut carbs while also avoiding bad fats," Bonnie Taub-Dix, RDN, author of "Read It Before You Eat It - Taking You from Label to Table," told TODAY: "You can reduce lunch carbs even more by skipping the croutons on your salad, having a salad bowl instead of a taco, or skipping the bread on a sandwich," Taub-Dix advised.
Keto Diet for Beginners: How to get Started with the Keto Diet
Wendy's Southwest Avocado Chicken Salad
This salad is for you if you want to cut carbs but don't worry about fat or sodium. "With only 15 grammes of carbs (about the same as one thin slice of bread), you'll get 30 grammes of protein, 53 percent of your daily saturated fat, and almost 1,000 milligrammes of sodium." "Unlike the saturated fats in this dish, healthy fats like avocado will keep you feeling full while also being good for your heart," Taub-Dix explained.
Burger King Whopper Sandwich
There's nothing like a classic Whopper, but if we're managing our carbs, that's out. A bunless burger is a terrific alternative for folks on a keto diet who desire high fat, not only low carb. "With only 3 grammes of carbs, Burger King's Whopper without a bread or ketchup fits your demands." "Those who are willing could eat two and only consume 6 grammes of carbohydrates for a full dinner," Richards added. The disadvantage, according to Richards, is that this meal is entirely composed of meat and cheese, which means it is high in fat and protein but deficient in other elements such as vitamins and minerals that could be gotten through low-carb vegetables.
Jack in the Box Southwest Chicken Salad
This salad is surprisingly filling and won't throw your diet or day off. "If you leave away the croutons and dressing, you'll only have 230 calories and scarcely any sugar, and you'll be able to maintain the sodium levels lower than on most other salads," Taub-Dix added.
Taco Bell Power Chicken Bowl
There's nothing like the ability to modify a dish, and in this bowl, you can make things light by reducing the sour cream or serving the sauce on the side. "The protein from the chicken and beans will keep you full, and the crunch from the salad vegetables will provide roughly 8 grammes of fibre, which most of us don't get enough of," Taub-Dix added. This dish, on the other hand, contains almost 1200 mg of salt, which is about half of what you need for the entire day if you use it as is, dressing and all.
Starbucks Grilled Chicken and Hummus Protein Box
With a few adjustments, this is a nutritious lunch box you can practically grab-and-go. "If you're trying to cut carbs, you don't have to forfeit feeling fulfilled," Lisa Moskovitz, RD, CDN, author of "The Core 3 Healthy Eating Plan," told TODAY. "Simply change the pita bread for red pepper slices that can work as a replacement holder for the chicken strips and hummus." This Starbucks meal has 300 calories, 2 grammes of saturated fat, 7 grammes of gut-friendly fibre, and 22 grammes of protein in its original form.
Chipotle Burrito Bowl
This will assist you in reimagining the concept of fast food by providing you with a selection of nutrient-dense items from which to choose. "Replace the rice with a large serving of black beans if you're monitoring your carbs." Although beans contain carbs, they also contain a lot of fibre, which slows digestion and reduces net carb intake," Moskovitz explained. You can count on a quick source of energy with 13 grammes of fibre, 26 grammes of protein, and a variety of nutrients ranging from A to zinc.
Keto Diet for Beginners: How to get Started with the Keto Diet
Wendy's Grilled Chicken Sandwich
This may not be the first item on the menu that catches your eye, but it's a quick and easy option to eat light while you're on the go. "A piece of seasoned grilled chicken and loads of antioxidant-rich veggies are nestled within a soft bread," Moskovitz explained. Consider going open-faced by removing the top bun, or request an extra serving of lettuce and tomato to use as a vehicle to consume the grilled chicken instead if you're on a low-carb diet. It's a good option for filling up on the go, with 33 grammes of protein and only 1.5 grammes of saturated fat.
Chick-fil-A Grilled Chicken Nuggets
Chick-fil-A offers this food as one of their low-carb lunch options. "With only 3 grammes of carbs every 12 count of grilled nuggets, this may be a filling lunch while still adhering to your dietary restrictions," Richards added. The best part is that they don't have to be eaten plain; Chick-fil-A has a couple sauces with only 1 gramme of carbohydrates each packet. Each package of Zesty Buffalo Sauce and Garden Ranch Sauce contains only 1 gramme of carbs.
Keto Diet for Beginners: How to get Started with the Keto Diet
