McDonald’s is junk food, straight up. Or put another way: bullshit.
But even when a fast food restaurant sells bullshit, there are still foods or drinks you can buy and eat from that same fast food restaurant which is edible and healthy.
No different to a supermarket. It takes more effort and more observation.
Let’s talk about it from a keto perspective.
The best keto-friendly McDonald’s foods and drinks:
1. Coke Zero
Even if you choose a large Coke Zero, there are no worries here. It really does mean zero sugar, at least as far as nutritional labels go.
That being said, the devil is in the details (ingredients):
- Carbonated Water
- Colour (Caramel)
- Phosphoric Acid
- Sweeteners (Aspartame)
- Acesulfame K)
- Flavourings (including Caffeine)
- Acidity Regulator (Sodium Citrate)
- Preservative (Sodium Benzoate)
- Anti-Foaming Agent (Dimethyl Polysiloxane).
- *contains a source of Phenylalanine.
While it’s an OK drink to down when you’re on the move, with sweeteners, aspartame, acesulfame K, and caramel, it MIGHT be bad for your ketosis.
So treat this with caution unless you test it out on yourself.
2. Salads
When it comes to salads, you only have two choices really.
- Vegetable salad.
- Chicken salad.
Or any other salad (like Bacon) as long as it doesn’t involve add-ons, particular sauces, etc, that can shoot the carbohydrate count through the roof and beyond.
The vegetable salad (side salad) has only 2.1g of carbs in it. So your ketones can continue partying and celebrating without interruption.
The grilled chicken salad has around 5g of carbs so your ketones will still be unbothered and chilling regardless.
But when you start adding white bread and spice, and so on, we’re talking 20g-60g of carbs so it’s pointless.
Besides, that’s not something you crave if you’re pursuing the ketogenic way of living.
3. Burger WITHOUT the bun
Even McDonald’s acknowledges you can buy a burger without the bun.
From their website:
“Though we don’t serve ‘bunless burger’ per se, you can simply order a burger without the bun – just ask your server when ordering and they’ll take care of it.”
If you were to have a burger with the bun as normal, we’re talking 38g of carbohydrates. And it varies in that range depending on size, type, and more.
A burger without the bun is the only option if keto is the target.
4. Water
It’s self-explanatory because it’s only water. It’s not like it could ever be loaded with tons of sugar or whatever.
Still, it’s worth mentioning since companies do a lot of magic tricks when it comes to food and ingredients.
You’re in good hands with water, always.
5. Organic Milk
Organic milk or regular milk, as we know, does have more sugar and carbs compared to other dairy or animal-based products.
Still, with 12g of carbs per drink, it’s not the worst out there.
You can be assured it’s organic as well since it’s not a label that can be thrown around so callously.
The milk is semi-skinned so keep this in mind.
6. Sprite Zero
Just like with Coke Zero, Sprite Zero has no sugar, and no carbs. In fact, it doesn’t have anything. All numbers are 0.
But of course, when a company claims “no sugar”, you then have to be wary of the ingredients.
The ingredients say:
- Carbonated Water
- Citric Acid
- Flavourings
- Sweeteners (Aspartame*, Acesulfame K)
- Preservative (Sodium Benzoate)
- Acidity Regulator (Sodium Citrate)
*contains a source of Phenylalanine.
As we can see again, Sprite Zero like Coke Zero has sweeteners (aspartame, etc), which is what makes the drink at least nice enough to drink despite having “no” sugar.
Flavourings as well.
The list isn’t as bad when compared to Coke, but it is something to consider on your ketogenic journey.
Those sweeteners have problems of their own, and in relation to keto, it could make ketosis more difficult.
Test for yourself.
7. Condiments (most)
You have to be extra careful with some condiments from mc donalds if keto is the goal.
Sweet N Sour sauce or Tomato sauce will add 9g of carbohydrates to whatever it is you decide to eat from MC D’S.
On the other hand, Lurpak butter (or any butter depending on your country), along with Sour cream will only add 2g of carbs at most. Meaning not an issue.
Things like syrup or jam are best avoided for obvious reasons. But then you won’t be having syrup because you won’t be buying and eating that kind of McDonald’s food in the first place.
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