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      • TRANS FAT: 2.5
      • CHOLESTEROL: 135
      • SODIUM: 2870
      • TOTAL CARBOHYDRATE: 39
      • TOTAL FIBER: 3
      • SUGAR: 7
      • PROTEIN: 46

3 Fооdѕ tо Ordеr

In аѕ muсh as the Buffаlо Wild Wingѕ sell оvеr 1 billion сhiсkеn wings уеаrlу, thаt dоеѕn’t mean they dоn’t have оthеr amazing fооd tо eat, especially as a kеtо diеtеr. Hеrе аrе 3 fооdѕ уоu саn order from Buffаlо Wild Wingѕ as a Keto diеtеr.

1. Wingѕ аnd ѕhаrеаblеѕ:

BBW-15min-Free

 It is imроrtаnt tо nоtе thаt ordering fоr wingѕ iѕ best when you рlаn on getting thеm grillеd inѕtеаd of frying and with nо sauce. If уоu аrе not sure whеthеr thеу wоuld be соvеrеd in ѕаuсе and friеd, thеn you might want tо аvоid it.

Traditional wingѕ (LARGE SIZE, add Signature Sauce or Dry Seasoning)

      • CALORIES: 1300
      • TOTAL FAT: 73
      • SATURATED FAT: 24
      • TRANS FAT: 1.5
      • CHOLESTEROL: 650
      • SODIUM: 480
      • TOTAL CARBOHYDRATE: 0
      • TOTAL FIBER: 0
      • SUGAR: 0
      • PROTEIN: 159

Strееt tасоѕ (order thеѕе withоut thе ranch drеѕѕing аnd tortillas) 

      • CALORIES: 560
      • TOTAL FAT: 37
      • SATURATED FAT: 7
      • TRANS FAT: 0.5
      • CHOLESTEROL: 20
      • SODIUM: 2270
      • TOTAL CARBOHYDRATE: 28
      • TOTAL FIBER: 2
      • SUGAR: 5
      • PROTEIN: 36

2. Salads:

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Yоu саn place an оrdеr for ѕаlаdѕ with oil and vinеgаr dressing to rерlасе аnуthing thаt iѕ оffеrеd. Alѕо hоld thе croutons in саѕе thеrе аrе аnу. 

Hоnеу BBQ сhiсkеn ѕаlаd (with Honey BBQ Ranch Dressing) 

      • CALORIES: 1040
      • TOTAL FAT: 59
      • SATURATED FAT: 16
      • TRANS FAT: 1
      • CHOLESTEROL: 50
      • SODIUM: 3570
      • TOTAL CARBOHYDRATE: 71
      • TOTAL FIBER: 6
      • SUGAR: 38
      • PROTEIN: 54

Chiсkеn Cаеѕаr ѕаlаd (with Light Caesar Dressing) 

      • CALORIES: 650
      • TOTAL FAT: 31
      • SATURATED FAT: 7
      • TRANS FAT: 0
      • CHOLESTEROL: 70
      • SODIUM: 2330
      • TOTAL CARBOHYDRATE: 51
      • TOTAL FIBER: 5
      • SUGAR: 6
      • PROTEIN: 47

Sаntа Fе salad (with Cilantro Lime Ranch Dressing and Soft Tortillas) 

      • CALORIES: 1080
      • TOTAL FAT: 63
      • SATURATED FAT: 15
      • TRANS FAT: 1
      • CHOLESTEROL: 35
      • SODIUM: 2570
      • TOTAL CARBOHYDRATE: 76
      • TOTAL FIBER: 14
      • SUGAR: 15
      • PROTEIN: 53

Garden сhiсkеn ѕаlаd (with lеmоn vinаigrеttе) 

      •  CALORIES: 570
      • TOTAL FAT: 33
      • SATURATED FAT: 7
      • TRANS FAT: 0
      • CHOLESTEROL: 10
      • SODIUM: 1610
      • TOTAL CARBOHYDRATE: 54
      • TOTAL FIBER: 8
      • SUGAR: 12
      • PROTEIN: 14


3. Burgers аnd ѕаndwiсhеѕ:

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Yоu can order аll burgеrѕ and sandwiches without the bun аnd аnу ѕаuсе thаt comes оn it; аѕk fоr a ѕidе salad made with oil and vinеgаr drеѕѕing in place оf friеѕ. 

Buffalo bleu burgеr

      • CALORIES: 850
      • TOTAL FAT: 57
      • SATURATED FAT: 21

Chееѕеburgеr

      • CALORIES: 470
      • TOTAL FAT: 25
      • SATURATED FAT: 11
      • TRANS FAT: 1.5
      • CHOLESTEROL: 70
      • SODIUM: 930
      • TOTAL CARBOHYDRATE: 34
      • TOTAL FIBER: 2
      • SUGAR: 5
      • PROTEIN: 27

 Sоuthwеѕt Phillу сhееѕеѕtеаk

      • CALORIES: 720
      • TOTAL FAT: 36
      • SATURATED FAT: 14
      • TRANS FAT: 1.5
      • CHOLESTEROL: 85
      • SODIUM: 2090
      • TOTAL CARBOHYDRATE: 49
      • TOTAL FIBER: 3
      • SUGAR: 9
      • PROTEIN: 49

BBQ сhiсkеn sandwich (nо hоnеу BBQ ѕаuсе) 

      • CALORIES: 610
      • TOTAL FAT: 20
      • SATURATED FAT: 9
      • TRANS FAT: 0
      • CHOLESTEROL: 35
      • SODIUM: 2440
      • TOTAL CARBOHYDRATE: 55
      • TOTAL FIBER: 3
      • SUGAR: 21
      • PROTEIN: 53

Buffаlо ranch сhiсkеn ѕаndwiсh (оnlу gеt thiѕ ѕаndwiсh if you саn get the meat grillеd inѕtеаd оf fried) 

      • CALORIES: 770
      • TOTAL FAT: 44
      • SATURATED FAT: 14
      • TRANS FAT: 1.5
      • CHOLESTEROL: 100
      • SODIUM: 60
      • TOTAL CARBOHYDRATE: 6
      • TOTAL FIBER: 7
      • SUGAR: 35
      • PROTEIN: 2960

List of things to wаtсh fоr

Whеn оrdеring fоr your Keto-friendly diеt from Buffalo Wild Wings, thеrе are certain imроrtаnt thing tо knоw аnd lооk оut fоr in оthеr tо get the bеѕt mеаl. 

Use thеir nutrition guidе

First оf аll, just bесаuѕе wingѕ аrе lоw in carbs dоеѕn’t mеаn they’re lоw in calories. Uѕе their оnlinе nutritiоn infоrmаtiоn аnd рlаn аhеаd ѕо уоu dоn’t lоѕе уоur hеаd when confronted with the еntiсing mеnu. 

Onе of thе niсе things аbоut B-dubѕ iѕ that thеу offer a nutritiоn guidе on thеir website, which you саn use to еѕtimаtе уоur calorie intake whеn уоu eat hеrе. Yоu probably won’t gеt an accurate rеаding bесаuѕе уоu’ll need to сuѕtоmizе уоur fооd tо mаkе it low-carb аnd the mеnu соntаinѕ аll gеnеriс numbers. 

For еxаmрlе, if you оrdеr a burger, thеn уоu саn еxресt thе nutritiоnаl vаluе to include thе burger, bun, lettuce, tоmаtо, and pickles unlеѕѕ otherwise noted. 

Hоwеvеr, they liѕt the саlоriе аmоuntѕ fоr аll of their sauces, seasonings, drеѕѕingѕ, аnd ѕidеѕ, so уоu can ѕubtrасt thаt number from уоur tоtаl саlоriе intаkе if уоu аѕk tо hоld thеѕе itеmѕ on уоur food. 

Yоu dоn’t want to hаvе brеаkfаѕt thеrе

B-dubs definitely isn’t a рlасе уоu gо fоr brеаkfаѕt. Mоѕt оf thеir lосаtiоnѕ аrе ореn frоm 11 AM until 2 AM, so уоu’ll probably gо hеrе fоr lunсh, happy hоur, dinnеr, оr аn аftеr-dinnеr gathering.

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Arby’s slogan is “We have the meats.” This naturally makes them a great option for a high protein – low-carb diet. Unfortunately, they also have the carbs. But if you know how to order, you can enjoy Arby’s while sticking to your keto or low carb diet.

Like all other restaurants, the main thing to remember is to skip the bun. When you do so, you can get most options with a lettuce wrap instead! You could also get the sandwich contents in a container on its own.

Foods to avoid

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Avoid everything that is “crispy” – this means it is breaded. This means chicken tenders, mozzarella sticks, crispy chicken sandwiches, onion rings, and potato cakes.

Stay away from all their dessert options – sugar is full of carbs. This means you also need to avoid their fountain drink options other than unsweet tea, diet sodas, and of course water.

With sides, you’ll want to steer clear of everything except the side salad (and remember to be careful which dressing you choose!) Everything else is too carbohydrate heavy.

The following tables (data from Arbys.com) tells you which items are the best options for your low carb diet.

Roast BeefFat Net Carbs
Smokehouse Brisket (No Bun)32g8g
Bacon Beef ‘N Cheddar (No Bun)
22g8g
Triple Decker (No Bun)45g9g
Classic Beef ‘N Cheddar (No Bun, No Red Ranch)12g3g
Double Beef ‘N Cheddar (No Bun, No Red Ranch)18g3g
Half Pound Beef ‘N Cheddar (No Bun, No Red Ranch)30g6g
Fire-Roasted Philly Roast Beef (No Bun)34g4g
French Dip & Swiss (No Bun)20g11g
Half Pound French Dip & Swiss (No Bun)
33g12g
Classic Roast Beef Sandwich (No Bun)10g1g
Double Roast Beef Sandwich (No Bun)20g2g
Half Pound Road Beef Sandwich (No Bun)26g2g
Three Cheese Roast Beef (No Bun)40g8g
Jalapeno Roast Beef Slider (No Bun)7g1g
Roast Beef ‘N Cheese Slider (No Bun)7g1g
Roast Beef Gyro (No Pita)7g1g
Reuben (No Bun)26g6g
Pork Choices
FatNet Carbs
Buttermilk Chicken Cordon Bleu Sandwich (No Bun)31g14g
Loaded Italian (No Bun38g7g
Ham‘N Cheese Slider (No Bun)6g2g
Pizza Slider (No Bun)14g2g
Bacon Beef ‘N Cheddar (No Bun)22g8g
Ultimate BLT (No Bun)49g6g
Turkey Avocado Club (No Bun)
22g5g
Buttermilk Chicken Bacon & Swiss (No Bun, No Honey Mustard)21g14g
Roast Turkey Ranch & Bacon Sandwich (No Bun)28g6g
Roast Turkey Ranch & Bacon Wrap (No Wrap)29g6g
Turkey Choices
FatNet Carbs
Turkey Avocado Club (No Bun)22g5g
Triple Decker (No Bun)45g9g
Grand Turkey Club (No Bun)20g3g
Roast Turkey & Swiss Sandwich (No Bun)22g5g
Roast Turkey & Swiss Wrap (No Wrap)22g5g
Roast Turkey Ranch & Bacon Sandwich (No Bun)28g5g
Roast Turkey Ranch & Bacon Wrap (No Wrap)29g6g
Turkey Gyro (No Pita)13g5g
Turkey ‘N Cheese Slider (No Bun)3.5g1g
SidesFat Net Carbs
Arby’s Salad Choices
Chopped Side Salad 5g 3g5g3g
Roast Turkey Farmhouse Salad 13g 6g13g6g
Dressings
Fat Net Carbs
Light Italian Dressing 1g2g
Balsamic Vinaigrette Dressing 12g 4g12g4g
Buttermilk Ranch Dressing 22g 2g22g4g

Build a Meal

The Arby’s website has a great tool called “Build a Meal” where you can build a meal, and it tells you the nutritional information for everything you add to it. This lets you decide beforehand which options are the best for your diet. 

Luckily, it lets you omit the bun before you add an item to your meal. Play around with the customization until you craft your perfect low carb meal! 

What’s your favorite Keto meal from Arby’s? Comment below!

08/26/2019 | Comment

1. Burgers

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Keto Burgers at Jack in the Box have different nutritional value. You have a variety of burgers to choose from. They include the following:

      • BLT Cheeseburger

(400 calories, 36g fat, 16 g carbs, 37g protein)

      • Ultimate Cheeseburger, (No Bun or Ketchup)

(610 calories, 53g fat, 2 g carbs, 29g protein)

      • Bacon Ultimate Cheeseburger (No Bun)

(689 calories, 53g fat, 2 g carbs, 49g protein)

      • Smoky Mozz Burger

(1550 calories, 69 g fat, 3 g carbs, 125g protein)

      • Cheeseburger

(310 calories, 17 g fat, 16 g carbs, 22g protein)

      • Sausage Patty

(178 calories, 16 g fat, 1 g carbs, 7g protein)

      • Spinach & 3 Cheeses Stuffed Chicken Patties

(180 calories, 6 g fat, 7 g carbs, 22g protein)

2. Chicken

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      • Grilled Chicken Strips

(250 calories, 7 g fat, 5 g carbs, 43g protein)

      • Chicken Fajita Pita with Whole Grain (No Salsa)

(320 calories, 9 g fat, 4 g carbs, 18g protein)

      • Spicy Chicken Bites

(290 calories, 14 g fat, 18 g carbs, 18g protein)

      • Chicken Breast Strips (2)

(250 calories, 12 g fat, 16 g carbs, 17g protein)

      • Sourdough Grilled Chicken Club (No Bun)

(284 calories, 16 g fat, 4 g carbs, 31g protein)

      • Chicken Nuggets

(240 calories, 17 g fat, 12 g carbs,9 g protein)

      • Spicy Chicken Sandwich (No Bun)

(214 calories, 10 g fat, 15 g carbs,16 g protein)

      • Spinach & 3 Cheese Stuffed Chicken Patties

(180 calories, 6 g fat, 7 g carbs,22 g protein)

      • Chicken Leg (Skin Eaten)

(212 calories, 12 g fat, 0 g carbs, 24 g protein)

      • Chicken Wing (Skin Eaten)

(81 calories, 5 g fat, 0 g carbs, 7 g protein)

      • Chicken Neck or Ribs

(88 calories, 6 g fat, 0 g carbs, 7 g protein)

      • Chicken Tail

(84 calories, 5 g fat, 2 g carbs, 6 g protein)

      • Chicken Skin

(90 calories, 8 g fat, 0 g carbs, 4 g protein)

      • Chicken Feet

(73 calories, 5 g fat, 0 g carbs, 7 g protein)

      • Ground Chicken

(301 calories, 17 g fat, 0 g carbs, 34 g protein)

      • Chicken with Gravy (Mixture)

(325 calories, 15 g fat, 6 g carbs, 36 g protein)

      • Chicken Curry

(160 calories, 8 g fat, 5 g carbs, 14 g protein)

      • Chicken Kiev

(653 calories, 34 g fat, 10 g carbs, 72 g protein)

      • Chicken Turnover with Gravy

(315 calories, 20 g fat, 22 g carbs, 10 g protein)

      • Chicken Schnitzel

(226 calories, 14 g fat, 11 g carbs, 12 g protein)

3. Breakfast

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At Jack in the Box get all the breakfast sandwiches, get hold of that bread. Variety of options available.

      • Egg Roll

(147 calories, 7 g fat, 13 g carbs, 5 g protein)

      • Hash Brown Sticks (5)

(284 calories, 19 g fat, 24 g carbs, 3 g protein)

      • Sourdough Breakfast Sandwich

(420 calories, 24 g fat, 19 g carbs, 20 g protein)

      • Sausage Patty

(178 calories, 16 g fat, 1 g carbs, 7 g protein)

      • Bacon Ranch Dressing

(220 calories, 23 g fat, 2 g carbs, 1 g protein)

      • Fried Egg

(68 calories, 5 g fat, 0 g carbs, 6 g protein)

      • Waffle Breakfast Sandwich

(479 calories, 33 g fat, 23 g carbs, 19 g protein)

      • Hash Browns

(190 calories, 13 g fat, 15 g carbs, 2 g protein)

      • Ultimate Breakfast Sandwich (No Bun)

(311 calories, 22 g fat, 3 g carbs, 25 g protein)

      • Bacon Ultimate Cheeseburger (No Bun)

(689 calories, 53 g fat, 2 g carbs, 49 g protein)

      • Breakfast Jack (No Bun)

(126 calories, 9 g fat, 1 g carbs, 11 g protein)

      • Breakfast Bacon Applewood Smoked

(130 calories, 8 g fat, 2 g carbs, 11 g protein)

      • Baked Egg (Fat Not Added in Cooking)

(95 calories, 6 g fat, 0 g carbs, 8 g protein)

      • Egg and Bacon on Biscuit

(95 calories, 6 g fat, 0 g carbs, 8 g protein)

4. Salads

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      • Southwest Grilled Chicken Salad

(354 calories, 14 g fat, 21 g carbs, 33 g protein)

      • Chicken Club Salad with Grilled Chicken Strips

(371 calories, 20 g fat, 8 g carbs, 39 g protein)

      • Acapulco Chicken Salad with Grilled Chicken Strips

(250 calories, 11 g fat, 10 g carbs, 27 g protein)

      • Asian Chicken Salad with Grilled Chicken Strips

(210 calories, 3 g fat, 16 g carbs, 25 g protein)

      • Chicken Club Salad with Spicy Bites

(20 calories, 0 g fat, 2 g carbs, 1 g protein)

      • Southwest Chicken Salad with Grilled Chicken Strips

(340 calories, 14 g fat, 22 g carbs, 34 g protein)

      • Grilled Chicken Salad

(245 calories, 9 g fat, 10 g carbs, 28 g protein)

5. Sauces

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      • Buttermilk House Dipping Sauce

(130 calories, 13 g fat, 3 g carbs, 0 g protein)

      • Chipotle Sauce

(110 calories, 12 g fat, 1 g carbs, 0 g protein)

      • Mayo-Onion Sauce

(90 calories, 10 g fat, 1 g carbs, 0 g protein)

      • Tartar Dipping Sauce

(210 calories, 22 g fat,2 g carbs, 0 g protein)

08/26/2019 | Comment

Whataburger has a great selection and menu of food for those who are on a low carb or Keto diet. These selections are also great for whoever has meal restrictions and or whoever wants to eat “clean” from a fast food. Like other fast food chains, you have the option of amending your order to fit your dieting needs/lifestyle and macros.

Here are some low carb food options you can order from Whataburger:

1. Sausage Egg and Cheese Sandwich – Hold the bun

Here is a breakfast menu that is filling. You get your cheese, egg patty, and sausage are stacked like a sandwich, making it easy to eat; don’t forget to hold on the bun. With this order, you are getting your good proteins that is filling, in a 0 net carb and 430 calories sandwich for only $2.90.

2. Scrambled Eggs and Bacon

You can never go wrong with this simple, yet delicious, order of scrambled eggs and bacon. This is a classic low carb breakfast that you can get at any Whataburger restaurant. Because it mostly comes as a meal, remember to hold on the hash brown, bun or biscuits that typically come as part of the meal. If you are tempted to get the meal, you can always substitute the hash brown for more eggs or bacon. This classic breakfast is not only delicious, but also very affordable at the price of $2.50, with a net carb of 3 and 185 calories (Depending on how much or less you add). You really could not go wrong with this simple breakfast order.

3. Double Meat Whataburger with Double Cheese, Bacon, and Jalapenos - Hold Bun

This order really gives you a sampling of everything a burger joint has to offer. You will be getting the meat patties, the bacon, cheese, veggies, and jalapenos. Again, you are able to amend your order as necessary to fit your dieting needs. So, to order this  go-to lunch at Whataburger, you should ask for the “Double Meat Whataburger with Double Cheese, add Bacon & Jalapenos, without combo, and no bun.” You could decide to get a little side of jalapeno ranch for few extra cents and few extra calories. This meal costs $7.70, with 780 calories and 5 net carbs.

4. Grilled Chicken Melt plus side of Lettuce – Hold Bun

Chicken sandwich lovers gather here! The Whataburger Grilled chicken melt has chicken breast with Monterey Jack Cheese, grilled poblano peppers, onions, red peppers along with an additional side of lettuce and only about 230 calories when you hold on the bun. It really doesn’t get better than that! The grilled chicken with melted cheese tastes excellent, although not super filling. Nutrition is 3 net carbs and 230 calories. Again, you could choose to add Jalapeno ranch for that extra spicy taste.

5. Garden Salad with Whatachik'n – Ask for Grilled chicken

This sandwich typically comes with fried chicken, but you have the option of asking for your chicken grilled instead of being fried, to reduce the amount of net carbs you will be getting. The Garden salad comes with the grilled chicken, lettuce, shredded carrots, shredded cheese, and cherry tomatoes. For $6, 290 calories and about 11 net carbs when you pair it with the Jalapeno Ranch. Some people choose to have the garden salad by itself without the chicken. This is a good option for veggie lovers.

Some other options you can order at Whataburger restaurant include:

      • Bunless Chop House Cheddar Burger
      • Bunless Avocado Bacon Burger
      • Bunless Justaburger
      • Bunless Green Chile Double Burger

 

What to avoid:

      • Hash-brown
      • Stuffed Jalapenos
      • Curly and regular fries
      • Bacon cheddar potato wedges
      • Onion rings
      • Egg rolls
      • Sweetened drinks and desserts
      • Apple bites with caramel dip
      • Whatachick’n Strips 3 piece – 40 net carbs
      • Whatachick’n Strips 2 Piece – 30 net carbs
      • Whatachick’n Bites 6 pcs – 31 net carbs
      • Whatachick’n Bites 4 Piece – 23 net carbs

Dressings to avoid

      • Low Fat Honey Pepper Vinaigrette -15 net carbs
      • Fat Free Ranch Dressing – 11 net carbs
      • Thousand Island Dressing – 8 net carbs
      • Honey Mustard Dressing – 7 net carbs
      • Low Fat Herb Vinaigrette Dressing – 7 net carbs

Sauces to avoid

      • Honey BBQ Dipping Sauce – 22 net carbs
      • Honey BBQ Sauce – 11 net carbs
      • Honey Butter Sauce – 10 net carbs
      • Honey mustard sauce – 8 net carbs
08/26/2019 | Comment

Here are some great menu selections for those on a keto diet that want to dine at Buffalo Wild Wings. These menu items are low in carbs, high in fat, and moderate or high in protein.

Chicken wings

    1. If you like wings, you are in luck as there are three separate combinations that you can select from. In all combinations, you will need to select the traditional style wings as the breaded wings are very high in carbs. Traditional wings, however, have 0 carbs before you apply a sauce or seasoning, which makes it a great starting point that is also high in protein. And, you can select any of the dry seasonings that are available and it will only count as 1g carbs. If you prefer a sauce, stick to the hot sauce, parmesan garlic sauce, or the hot bbq sauce. For a 9-wing portion, you should be at under 600 calories and 7g carbs or less.

2. If chicken isn’t your thing, even though you are dining at Buffalo Wild Wings, there are plenty of other options. Try a naked burger or a naked chicken patty. Unfortunately, most of the themed burgers and even more basic burgers are topped with sugary sauces, onion rings, and other toppings that will not align well with the keto plan. So, options for the plain patty or chicken breast will be a strong dose of protein with little to no carbs. You can then select almost any cheese to add to the top of your patty for 2g carbs or less, and if you have been behaving yourself, you can opt for the queso cheese, for 4g carbs.

      • An all-beef hamburger patty contains 410 calories, 32 grams of fat, 0 carbs, and 30 grams of protein
      • A grilled chicken breast contains 140 calories, 3 grams of fat, 1 gram of carbs, 0 grams of sugar, and 28 grams of protein
      • One slice of American cheese contains 70 calories, 5 grams of fat, 2 grams of carbs, and 3 grams of protein
      • One serving of avocado contains 160 calories, 15 grams of fat, 9 grams of carbs (2 net carbs), 7 grams of fiber, and 2 grams of protein
      • Two slices of bacon contain 100 calories, 8 grams of fat, 0 grams of carbs, and 8 grams of protein

3. The pepper jack steak wrap sans the wrap and sauce is a mediocre bet, high in protein, and relatively low in carbs. This wrap is 1070 calories and 60 carbs before you remove the tortilla wrap. The flour tortilla that is used for the wrap is estimated at 120 calories and 20 carbs. This still leaves you with far more carbs than you likely want, so be sure to ask for this without the sauce too.

4. Another wrap option minus the flour tortilla is the southwest philly cheesesteak. In this case, you start with 720 calories and 49 carbs, and are down to 600 calories and 29 carbs once that tortilla is out of the picture. Still high, but you’ll be full after you eat.

5. Finally, perhaps the best wrap option is the grilled chicken buffalitos. Starting at 500 calories and 36 carbs, removal of that tortilla will bring you down to 380 calories and only 16 carbs. This meal won’t fill you up quite as much as some of the other options, but you’ll feel good about your selections.

What to watch out for:

      • Any burger toppings other than cheese – most of the sauces are very high in sugar 
      • Sides and salads – Even the veggie slaw has 9 net carbs per serving, and that’s the lowest. 
      • Alcohol
      • Buffalo loaded tots
      • House sampler
      • Doctor Pepper cup
      • Boneless wings
      • Traditional and boneless combo
      • All-star sampler
      • Ultimate nachos
      • Chips and salsa
      • Mozzarella sticks
      • Chili queso dip
      • Mini corn dogs
      • Roasted garlic mushrooms
      • Spinach artichoke dip
      • Fried pickles
      • French fries
      • Potato wedges
      • Buffalo chips
      • Beer-battered onion rings
      • Big twist pretzel
      • Cheddar cheese curds
      • Crispy jumbo shrimp
      • Chicken quesadilla
      • Buffalo loaded tots
      • Creamin’ nacho burger 
      • Cheese curd bacon burger 
      • Southwestern black bean burger
      • Bayou Po’Boy
      • Buffalo ranch chicken wrap
      • Classic chicken wrap
      • Crispy tenders
      • Macaroni and cheese
      • Kid’s meals
      • Chili
      • All sauces (except those options listed above to accompany the burger or chicken patty)
      • All desserts
      • All sweetened beverages
08/26/2019 | Comment

What are the five foods I can order?

1. MILK

Holding glass of milk

Milk contains tryptophan, an essential amino acid that is a precursor to the neurotransmitter serotonin. Serotonin is a “feel good” substance that is known to promote relaxation and calm in a person. And milk taken with a different carbohydrate will help with the intake of tryptophan.

List of things to watch

      • Osteoporosis – if milk and milk products are removed from the diet, this can lead to an insufficient intake of calcium. This is particularly important for women over 50 years old and the elderly, who have high calcium needs. Calcium deficiency can lead to conditions such as osteoporosis (a disease characterized by bone loss).
      • Colon cancer – according to Australian dietary guidelines, recent evidence suggests that people who regularly eat dairy products (especially milk) for more than one day have a reduced risk of developing colon cancer.
      • Blood pressure – research in the US showed that a high intake of fruit and vegetables, combined with low-fat dairy products, will lower blood pressure more than just fruit and vegetables.

1 cup of milk is considered 1 serving. The nutritional breakdown of milk will depend on the amount of fat. 1 cup of whole milk, with 3.25 % fat contains:

      • 146 calories
      • 8g of fat
      • 13g of carbohydrates
      • 8g of protein

1 cup of nonfat or skim milk contains:

      • 86 calories
      • 0g of fat
      • 12g of carbohydrates
      • 8g of protein

In comparison, 1 cup of plain soy milk contains:

      • 80-110 calories
      • 3 to 4 g of fat
      • 6 to 7 g of carbohydrates
      • 5 to 7 g of protein

1 cup of plain almond milk contains:

      • 50 to 60 calories
      • 2.5 g of fat
      • 5 to 7 g of carbohydrates
      • 1 g of protein

2. BEANS

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Stress can be harmful to the health of your nerves. Beans are rich in magnesium, folate, and potassium, which soothe nerves, reduce anxiety, and promote brain health.

List of things to watch

      • Canned beans are slightly more expensive but extremely easy to use. It might be worth it to stay in the eye for a while. The cooking process is done for you.
      • Start small. Do not start eating beans by consuming a whole can. This is especially true if you like the people around you. Your gut bacteria must get used to digesting beans, so start slowly. Eat a quarter cup of beans in a salad, as a side dish or tossed in a soup. If that feels right, you can gradually increase the amount and frequency of your bean consumption every week.
Nutritional Facts of Bean
Type of BeanCalories

Protein (g)Fat (g)

Total Carb.Dietary
Fiber (g)		Sodium
(mg)		Potassium
(mg)
Black11480.52081305
Cranberry12080.42291342
Great Northern10470.419

62346
Navy12780.624100354
Pink12680.4245​4429
Pinto12280.62281373
Light Red Kidney11280.42072357
Dark Red Kidney10980.21984335
White Kidney12490.32265502
Small Red11060.51961371

3.AVOCADOS

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Avocados are abundant in the stress-reducing B vitamins, vitamin C, and folate. They also contain potassium that naturally helps to lower blood pressure. This makes them one of the best foods for relieving stress and anxiety.

List of things to watch

      • Avoid avocados with loose skin.
      • Stay away from fruit that appears to be bad at the end of the stem.
      • Search for a classic pear shape.
      • Avoid fruit that is softer in places, as these are probably bruises.    
Avocado Nutritional Breakdown
Whole Avocado1/3 Avocado1/5 Avocado
Calories32210664
Fats29g9.7g5.9g
Protein 4g1.3g0.8g
Carbs17g5.6g3.4g
Fiber14g4.4g2.7g

4. NUTS

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Nuts help replenish vitamin B stores that are exhausted from stress. The B vitamins help us to control the fight or flight response to stress. The potassium in nuts also helps to control blood pressure, thereby reducing the burden on the heart.

List of things to watch

      • Never leave them open: if you leave your nuts open, they quickly absorb the smell of the material around them and get damaged in most circumstances, so it is essential to store them in airtight containers.
      • Keep Them In Freezer: Whether you accept it or not, it is a fact that nuts, especially almonds, are kept in the freezer or refrigerator so that they can stay as it is for up to a year. By freezing, they do not lose their taste and stay fresh longer.
      • Keep them away from humid conditions: humidity is the real killer of nuts; they not only affect their lives but also taste. Therefore, you should not keep them in a humid environment to retain their freshness and delicious taste.
Nutrition facts for types of nuts
Type of NutKcalCarbs ProteinFatOmega 6:3
Almonds1616.15.913.81987:1
Brazil Nuts1843.44.018.6 1116 : 1
Cashew Nuts 1559.25.112.310:1
Chestnuts68.614.80.90.68:1
Hazelnuts1764.74.21790:1
Macademia20142.221.26:1
Peanuts1584.67.113.6776:1
Pecans1933.92.620.221:1
Pine Nuts1883.73.819.1300:1
Pistacio1567.85.812.452:1
Walnut1833.84.318.34:1

4. SALMON

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Eating salmon is regularly linked to reducing the risk of depression because of the omega three fatty acids present. It can reduce stress and anxiety in people when they are even eaten twice a week.

List of things to watch

      • Use your nose: Fresh salmon usually has a mild, sea-like odor. Canned or cooked salmon also has a somewhat neutral flavor. Although you would think it is counter-intuitive, because salmon is a fish, it should not smell very “fishy.” If you think it smells of ammonia or is just acidic, your salmon has become corrupt and you have to throw it away. It doesn’t matter if it looks good. If your salmon smells unusual or just disgusting, it is no longer edible.
      • Inspect it thoroughly: Thoroughly inspecting your salmon is an essential part of knowing if salmon is bad. According to the FDA, good salmon must be uniformly pink in color and must not be dry or discolored in any way. Although visual signs of raw salmon decay need more time to appear, they are just as important, including a cloudy appearance on the eyes (in the whole salmon) or slimy, moldy, milky white or sticky remains on the outside (especially around the gills) ). You can always check the expiry date for cooked or canned salmon.

SALMON Nutritional Stats 

Serving Size: 4-ounce sockeye salmon fillet 

      • 170 calories (70 from fat) 
      • 6g total fat 
      • 1g saturated fat (5% DV) 
      • 75mg cholesterol (25% DV) 
      • 26g protein 
      • 20mg calcium (2% DV) 
      • 0.27mg iron (4%) 
08/26/2019 | Comment

While it seems like the Ketogenic or Keto diet is a modern take on a calorie restriction diet. The truth is the diet has been around in one way or another for hundreds if not thousands of years. In fact, before the harnessing of agriculture, our ancestors survived primarily on a subsistence form of life in which they hunted and forged for their food. 

Because of this, their diet contained mostly protein, fat, and whatever edible vegetable matter they could gather. It was after agriculture became established and high caloric cereals like wheat became staple crops, that complex carbohydrate was added to our diet. 

More recently, in the 1970s, the popular Atkins diet employed the use of a strict Keto diet in its first two weeks (2). In this article we take an overall look at the Keto diet, how it works, and what you should and shouldn’t eat. Finally we outline a two week Keto diet meal plan and menu for beginners.

What is the Keto Diet?

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Chances are if you’re reading this article you know what the keto diet is about. If not, here’s a simple summary. These days our foods tend to be high in sugars and complex carbs. 

The Keto diet substantially cuts out these carbs in favor of high-fat, moderate protein, and low carbs. It is the difference in how our bodies process carbs and fats that are the basis of the Ketogenic diet.

When you eat a meal with a high carb content, your body releases glucose and insulin. As glucose is the simplest molecule to break down into energy, your body always targets this first.

Insulin helps your cells use the available glucose. The higher the blood insulin level, the less your body needs to break down other sources of energy such as fat and is more likely to store it. By reducing the carb intake, the body can be pushed into an alternative energy source by a mechanism known as ketosis.

Ketosis is the process that is triggered in the body when the intake of food is low. In the absence of glucose (derived from carbs), our body breaks down fat in the liver producing ketones. 

The end goal of this process is to enter this metabolic state by maintaining a proper keto diet, not by reducing calories, but by cutting carbs. By lowering the carb intake, the body is forced to use ketones as the primary energy source and thus fat.

In simple terms, the Keto diet advocates the consumption of high-fat, moderate protein, and low carbs.

The Benefits of a Ketogenic Diet

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While the most apparent benefit of a ketogenic diet is weight loss, there are numerous other benefits. While some of these benefits are definite, others are tentative but have a lot of research to back them up.

Some benefits healthy people experience

      • Increased brain function 
      • Reduced inflammation
      • Increased energy
      • Reduction in acne

The ketogenic diet can also help with  

      • Epilepsy
      • Type 1 and 2 Diabetes
      • High Blood Pressure
      • Alzheimer’s disease
      • Parkinson’s disease
      • Chronic Inflammation
      • High Blood Sugar Levels
      • Obesity
      • Heart Disease
      • Fatty Liver Disease
      • Cancer
      • Migraines
      • Polycystic Ovary Syndrome

These are only some of the benefits of the Keto diet, and more research is finding that there are even more benefits to be found.

What is Your Ketogenic Diet Carb Limit?

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As the Ketogenic diet is based on reducing your daily carb intake, you may be asking what the daily allowance for carbs is. The easy answer is below 35g of carbs a day. The long answer is…well…long. 

There is no definite carb limit that applies to everyone. Since everyone’s body functions differently, the carb restrictions necessary to achieve ketosis are different. While some sources cite the absolute limit as 50 grams of carbs per day, others cite 35 grams of total carbs per day as an average. This lower amount ensures that the majority of people will achieve ketosis under normal conditions. To achieve ketosis more quickly, the carb count can be reduced to 20 grams or less per day. By staying at this level for an extended period and consuming the appropriate amount of protein, you will reach a state of semi-permanent ketosis.

To find your personal ketogenic carb limit requires a bit of work. You will need to buy a blood ketone meter. After establishing ketosis by limiting your carb limit to 35 grams of carbs per day, you will increase your carb limit by 5 grams per day. Watch your ketone levels, and once you see them drop, reduce your carb count by 5 grams and check to see if you have reestablished ketosis. If so, you have reached your personal ketogenic carb limit. While this is a useful piece of information, it is only a small piece. To take an in-depth look, check out this website.

The Easiest Way to Track your Carb Intake

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The best ways to ensure that you successfully transition to ketosis is to track your daily carb intake. While this can be done manually, there are many apps available that make planning and executing the keto diet simple. Two examples of these apps are MyFitnessPal and Cronometer.

The Keto “Flu”

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Transitioning from a diet in which the primary energy source is derived from carbs to a diet where the primary energy is derived from fat, can take a toll on the body. Many times this transition period is accompanied by symptoms that together are called the ‘keto flu’. 

Some of the reported symptoms include mood swings, nausea, irritability, fatigue, and dizziness. Recent findings have found that the effect of carbohydrates (such as sugar) are similar to the effects of addictive drugs such as cocaine. Further symptoms include headaches, cramps, and sore muscles, stomach pain, constipation, bad breath, and insomnia. These symptoms can last anywhere from a few days to a few weeks.

“Forewarned is forearmed” is an expression that is particularly apt here. While the symptoms of the keto flu may dissuade some before starting, with a few precautions, these symptoms can be avoided. By simply making sure that you take enough water and electrolytes every day,  many of these symptoms can be avoided. 

 

It is, in fact, the bodies electrolyte imbalance stemming from the transition that is the source of many of these symptoms. An additional precaution that can be taken is the use of nutritional supplements such as MCT to alleviate the symptoms (14). These supplements help induce ketosis and ease the bodies transition.

What You Should and What You Shouldn't Eat

Thinking beautiful woman choosing between healthy food and caloric food - indoors

When it comes to what you should and shouldn’t eat, it’s quite simple. Avoid foods that contain a lot of sugar, such as processed foods, as well as most fruit, and those high in carbs. It’s important not to try and stick to these guidelines as anything high in carbohydrates can knock you out of ketosis.

Here is a summary of what should and shouldn't be included in your diet:

1. What You Should Eat

food-recomended-on-low-carb-diet-or-ketogenic-diet-royalty-free-image-1013107176-1546025560
      • Meats – High in protein and fats
        • Fish, beef, pork, poultry, etc
      • High-Fat Dairy – High in fat
        • Hard cheeses, soft cheeses, cream, butter, etc
      • Fats – Any source of good fat 
        • Coconut oil, olive oil, nut butter, etc
      • Some Fruit and Berries – Fruit high in fat and/or low in sugar
        • Avocado, blueberries, raspberries, etc
      • Leafy Greens – Low in carbs and sugars but high in necessary nutrients
        • Spinach, kale, chard, etc
      • Above Ground Vegetables – Generally lower in carbs than below ground
        • Broccoli, cauliflower, etc
      • Nuts and Seeds – High fat to carb ratio
        • Peanuts, walnuts, sunflower seeds, etc
      • Sugar Substitutes – Sweeteners that do not contain glucose
        • Stevia, monk fruit, etc

2. What You Shouldn't Eat

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      • Grains – These are high in carbohydrates
        • wheat, corn, rice cereal, etc
      • Sugar – Used as a primary fuel source
        • Honey, agave, maple syrup, etc.
      • Fruit – Naturally high in fructose and other sugars
        • Apples, bananas, oranges, etc.
      • Tubers – These are high in starches
        • Potatoes, yams, yucca, etc.

3. What is a ‘Fat Bomb’ and why it Should Blow You Away!

Fabulous-Fat-bomb-Recipes

While the name might not sound appealing to all, a fat bomb is, in fact, a useful tool when on the ketogenic diet. It is, in essence, what it sounds like — a meal or item of food that is high in fat. The idea behind a fat bomb and what makes it useful is the high-fat content pushes you into ketogenesis. A fat bomb can be a whole meal. Here, however,  we focus on small food items that can be eaten as easy meal replacements or as a snack to help fight those cravings.

Fat bombs are typically made of four components:

      1. Healthy Fat: one or more healthy fats such as coconut oil, soft cheese, nuts, and seeds, etc. 
      2. Binder: in place of regular flour use coconut flour, nut flour, coconut flakes, etc.
      3. Sugar-free Sweetener: While not necessary, an option for those with a sweet tooth. Use Stevia, monk fruit, etc
      4. Flavoring: Also optional, use low-sugar flavorings such as vanilla extract, cocoa powder, or a small amount of fruit. 

Silicone molds make for easy portion control or roll them out and cut into squares.

The beauty of these fat bombs is how easy they are to make and store, and how filling they are. If you make a small quantity can be stored in the fridge or freezer and used as a meal replacement (for breakfast for those who are busy) or as a snack throughout the day.  For those with a sweet-tooth, these little treats will help quench your cravings. For recipes for delicious fat bombs look here (15).

4. Plan Ahead

For those that like variety in their meals, we have provided a different menu every day. However, for those who want to simplify their meals, items can be eaten on any day. If you wish to have eggs every morning, that works.

Don’t forget that a  fat bomb can be used as a meal replacement and can make for an easy breakfast with a cup of coffee. 

Preparing extra food and setting it aside for the next day will cut down on meal prep. Use dinner from the night before for lunch the next day.

Week 1 of Your Keto Diet

DAYBREAKFASTLUNCHDINNER
MondayOmelette With Mushrooms and CheeseTuna Salad with Mixed Greens, Plenty of Olive oil, BlueberriesBaked Salmon with Pesto and Brussels Sprouts
Tuesday Bacon, Egg, and Kale FrittataSmoked Salmon and Avocado PlatePan-fried Pork Chop with Sauteed Zucchini
WednesdayTwo-egg Omelet with Spinach and Mushrooms, Cooked in Coconut Oil.Roast Beef, Brie, Arugula, Pesto, and Olive PlateChicken Meatballs with Zoodles and Parmesan Cheese
Thursday
Bacon and Eggs Cooked in Bacon fat
Shrimp, Artichokes, Sun-Dried Tomatoes, Baby Spinach, and Mayo PlateChicken Stir-Fry in Vegetable oil with Bok Choy and Cabbage
FridayEggplant Hash (Eggplant Seared in Olive Oil) Topped with Fried Eggs.Keto Chicken Caesar Salad
Zucchini Lasagna (Ground Beef, Mozzarella, Parmesan, Zucchini Noodles)
SaturdayEggplant ShakshukaKeto Italian Plate (Prosciutto, Mozzarella, Tomatoes, and Olives)
Hamburger Patties with Tomato Sauce and Sautéed Cabbage
Sunday Huevos Rancheros (Fried Egg with Tomato Salsa and Avocado and Sour Cream on the side)Keto Bacon Cheeseburger, Small SaladBaked Salmon with Cheesy Broccoli

Week 2 of your Keto Diet

DAYBREAKFASTLUNCHDINNER
Monday
Bulletproof Coffee (Black Coffee with Coconut oil and Butter
Keto Cobb Salad with Vinaigrette

Portobello Steaks with Avocado Salsa
TuesdayGreen smoothie (Avocado, MCT oil, Cucumber, Spinach, Parsley, Hemp Seed, Turmeric, Lemon)Keto BLT SaladKeto Meatloaf with Mashed Cauliflower
WednesdayTwo Fried Eggs in Olive Oil, 1/2 Avocado with Tomato and Cilantro SalsaAvocado Bowl (Avocado, Bacon, Tomato, Walnuts, Balsamic Vinegar)Baked Eggplant Parmesan
ThursdayLow-Carb Blueberry Ricotta Pancakes (Eggs, Ricotta, Butter, Almond flour, Golden Flax-Seed Flour, Lemon Zest, Baking Powder, Blueberries)Keto Bacon and Eggs Benedict SaladBacon-Wrapped Chicken Stuffed with Cheese, Steamed Broccoli
FridayHard-Boiled Eggs with Bacon and TomatoesCheesy Cauliflower and Bacon SoupSesame Almond Zoodle Bowl with Peanut Sauce
SaturdayKeto Coconut Porridge (Coconut Flour, Butter or Coconut Oil, Coconut Cream) topped with Blueberries and Nuts.Keto Pesto Chicken Pasta (Zucchini Noodles)Miso Marinated Salmon With Quick Pickled Cabbage
SundayKeto Egg Muffins (Scallions, Chorizo Salami or Bacon, Pesto, Eggs, Shredded cheese)Loaded Zucchini Skins
(Mushrooms, Cheese, Sour Cream, Chives)
Zoodles with Avocado Walnut Pesto

5. What to Eat if You’re Vegetarian

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Vegetarian or cooking for vegetarians? With this vegetarian keto diet meal plan, you can skip the meat and reach your goal with delicious meals.

6. What to Eat If You’re Dairy Free

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Dairy-free? With this dairy-free keto diet meal plan, you can skip the dairy but still fill up on the much-needed fat.

More Questions About the Ketogenic Diet

Now that you have our suggested keto diet menu for beginners, you may have some questions about meal replacement and other related queries. We answer the most frequently asked questions here.

1. Can I Eat Out on the Keto Diet?

restaurant

If you’re too busy to cook every meal and like to eat out, don’t fret. There are plenty of places you can eat. Just let them know that you are on the ketogenic diet, and they will be able to modify their menu to accommodate you. This includes fast food!

2. Should I Count Calories?

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While the keto diet is not about counting calories, it is still important to keep portions within moderation. While the keto diet, high in protein and fat should be filling, eating from boredom or when not hungry will still lead to weight gain. Fat bombs can help satiate those urges and can even replace meals. 

3. Is it Okay to Skip Meals?

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If you are the type of person who skips breakfast or has a cup of coffee, there is no need to add a meal to your daily routine. Intermittent fasting can accentuate the keto diet and can indeed be used as a tool. 

 

By using intermittent fasting appropriately, we can boost our ketogenic state as well as helping us break through weight-loss plateaus. Even beyond dieting and weight loss, intermittent fasting has many proven benefits.

4. Can I Drink Alcohol?

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The short answer is yes. While beer is generally high in carbs and should be avoided, wines are much lower in sugar, especially dry wines. Drinking a glass or two a day should not be a problem. 

 

Many spirits are virtually sugar-free and only need to be avoided when mixed with mixers with high-sugar content. Be prepared to have a lower tolerance than usual, as the lack of carbs will affect your alcohol limits.

Final Thoughts on the Ketogenic Diet

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While it may seem intimidating to start on a new diet, with our two weeks keto diet meal plan and menu for beginners, you will have no problems navigating the beginnings of your keto journey. With tour tips and suggestions, you can modify and personalize your meals to your liking. 

 

By starting on this new lifestyle, be it for weight loss, or other health concerns, you will find that the lack of carbs is not tedious. Instead, there is a cornucopia of options, and the benefits will outweigh any lasting feelings for sugar and carbs.

08/26/2019 | Comment

For breakfast, we all struggle with getting up in time to make breakfast. Fast food restaurants are extremely convenient to get ready in time but also eating some breakfast. The problem is most breakfast options include hash browns, bagels, or biscuits which are all full of carbohydrates. You can get the chicken and cheese bagel with no bagel. It has 130 calories, 6 g carbohydrates, and 7 grams of fat. Another breakfast option is you can have eggs and sausage. Everyone loves a good American classic. The sausage has 190 calories, 18g fat, 0g carbs. The  folded egg has 90 calories, 6g fat, and 0g carbs.

My personal favorite option at Chick-fil-A just so happens to be to work perfectly if you are on the keto diet. You get little chunks of crispy chicken. They come in many different sizes to ensure that you get exactly what you want. The options are the 4 pieces (130 calories, 6 grams fat, 5 grams carbs, and 14 grams protein), 6 pieces (190 calories, 9g rat, 7g carbs, 21g protein), 12 pieces (390 calories, 18g fat, 12 carbs, 41 protein.) Chick-fil-A also has a grilled chicken option which is fits your diet even better. Though grilled chicken has less protein, it has half the calories, one third the fat, one third the fat then their size equivalent of fried chicken. With chicken nuggets, it is incredibly easy to think you are being healthy but add too much sugar and fat to what you eating through condiments. If you limit yourself to just one packet, you should be fine but try to resist adding more.

If you are more of a chicken sandwich fan, you can have a chicken sandwich. They will be more than willing to give it you without the bun. The bun is full of carbohydrates and calories.  The Classic Chick-fil-a Chicken Sandwich has 230 calories with 19 grams of fat, 10 grams of carbs, 11 grams of fat, and 23 grams of protein. These numbers do not include any condiments you put on.

Instead of buying a milkshake, satisfy your sweet tooth with a diet lemonade. Chick-fil-a uses real lemons instead of concentrate and Splenda instead of sugar. They have no fat and low carbohydrates. The sizes include small (50 calories, 0 fat, and 8 grams of carbohydrates), medium (50 calories, 0 grams of fat, and 14 grams of carbohydrates), and large (80 calories, 0 fat, and 21 carbohydrates.) If you are not a lemonade fan, you can always try the iced tea unsweetened (0 calories, 0 fat, and 0 carbohydrates.)

The major things to be cautious of when trying to stay on a keto diet at Chick-fil-a is condiments With chicken nuggets, it is incredibly easy to think you are being healthy but add too much sugar and fat to what you eating through condiments. If you limit yourself to just one packet, you should be fine but try to resist adding more.

While eating keto at Chick-fil-a is possible, one should always be cautious of a few areas that are easy to ignore. You can pick the grilled chicken with no bun and think you are doing super great, but without even thinking load it up with all sorts of condiments. No benefits of eating keto are going to last if you are eating all the extra sugar from sauces. Additionally, as keto is a low-carb diet, the most common carbohydrates at Chick-fil-a are buns, bagels, and biscuits but be careful. Several items on the menu do not have any of those and are full of carbs. I would recommend whether you choose something from the list above or not. I would pick what you are going to eat before you even get there. You are going to walk in, smell the fried chicken, see the big posters of milkshakes, and be very tempted to forget your diet if you do not come in prepared. You can do keto at Chick-fil-A just be aware of carbs and fats to be aware of.