Staying with a low-carb diet when eating in restaurants can be hard, specifically at snack bar.That’s since these meals are frequently based on bread, tortillas and other high-carb items.Thankfully, most snack bar offer some great low-carb alternatives. In addition, a variety of products can easily be customized for a low-carb lifestyle.
Here are 14 scrumptious junk foods you can consume while on a low-carb diet.
1. Sub in a Tub
Submarine sandwiches are extremely high in carbs. A common sub has at least 50 grams of carbs, the majority of which come from the bun.
Purchasing your sub prepared “in a tub” (in a bowl or container), instead of on a bun, can conserve you more than 40 grams of carbohydrates.
Here are the carbohydrate counts for some of the best sub-in-a-tub alternatives at a popular US-based sub shop called Jersey Mike’s:
Turkey breast and provolone: 8 grams of carbs, 1 which is fiber.
Club supreme: 11 grams of carbs, 2 which are fiber.
Chicken salad: 9 grams of carbs, 3 which are fiber.
California club: 9 grams of carbohydrates, 4 of which are fiber.
Total nutrition info for all the subs on their menu can be found here.
Although the term “sub in a tub” originated at Jersey Mike’s, you can purchase your meal by doing this from any sub sandwich store, suching as Train.
Simply demand that it be prepared as a salad with olive oil and vinegar for the dressing.
2. KFC Grilled Chicken
Fried chicken isn’t really a healthy option. For beginners, the chicken soaks up a great deal of oil throughout frying.
Heating veggie oils to high temperatures produces harmful compounds.
These might increase the threat of cardiovascular disease, cancer and other illness.
In addition, fried chicken includes about 8– 11 grams of carbs per medium-size piece.
Grilled chicken is a better choice, and is offered at lots of KFC (Kentucky Fried Chicken) places. Each piece of grilled KFC chicken has less than 1 gram of carbohydrates.
As for side dishes, green beans contain 2 grams of digestible carbs per serving and are by far the very best choice. Cole slaw is next, at 10 grams of absorbable carbs.
Click on this link for total nutrition details for all of the chicken alternatives and sides available at KFC.
Bottom Line: Pick 3 pieces of grilled chicken with a side of green beans for a well balanced meal that contains less than 10 grams of carbs.
3. Coffee or Tea with Cream or Compromise
Coffee and tea are carb-free beverages.
They’re also high in caffeine, which offers some excellent advantages.
Caffeine may enhance your mood, increase your metabolic rate and increase psychological and physical efficiency.
If you like milk in your coffee, coffee homes and fast-food dining establishments often have compromise (half milk and half cream) available. A single-serving container has about half a gram of carbohydrates.
Whipping cream is almost carb-free and is sometimes readily available. However, it consists of about 50 calories per tablespoon, compared with 20 calories for compromise.
Some coffee houses also provide soy or almond milk. Unsweetened versions of these milks provide very little carbs per 2-tablespoon serving.
Bottom Line: If you prefer to drink coffee with milk or cream, request for compromise, heavy cream or unsweetened soy or almond milk.
4. Chipotle Salad or Bowl
Chipotle is a fast-food Mexican restaurant that has become exceptionally popular.
Many individuals consider it to be much healthier than other chains since it utilizes top quality components and highlights animal well-being and sustainable farming practices.
Chipotle likewise makes it really easy to develop low-carb meals.
A salad with meat or chicken, grilled veggies and guacamole consists of 14 grams of total carbohydrates, 8 which are fiber.
This meal also provides about 30 grams of premium protein.
A high protein and fiber intake can increase the production of the gut hormones PYY and CCK, which inform your brain you’re complete and assist prevent overindulging.
And although vinaigrette is offered, generous servings of guacamole and salsa make salad dressing unneeded.
Furthermore, Chipotle has a practical online nutrition calculator that permits you to see the precise carb material of your meal.
Bottom Line: Select a salad with meat, veggies, salsa and guacamole for a rewarding meal with 6 grams of absorbable carbohydrates.
5. Lettuce-Wrapped Hamburger
Hamburger Without the Bun
A bun-less hamburger wrapped in lettuce is a standard low-carb, fast-food meal. It’s high in protein, basically carb-free and readily available at all fast-food hamburger facilities.
You can even more personalize your burger by adding the following low-carb toppings or additions, depending on accessibility and personal preferences:
Cheese: Less than 1 gram of carbs per piece.
Bacon: Less than 1 gram of carbohydrates per piece.
Mustard: Less than 1 gram of carbs per tablespoon.
Mayo: Less than 1 gram of carbohydrates per tablespoon.
Onions: 1 gram of digestible carbohydrates per piece.
Tomato: Less than 1 gram of digestible carbs per slice.
Guacamole: 3 grams of absorbable carbohydrates per quarter cup.
Bottom Line: Top your bun-less burger with dressings and additional garnishes to add taste while minimizing carbohydrate consumption.
6. Panera Bread Power Breakfast Bowl
Panera Bread is a café-style lunch counter including sandwiches, pastries, soups, salads and coffee.
Most of the breakfast items are high in carbohydrates. Nevertheless, two choices from the Secret Menu of healthy choices work well for a low-carb breakfast.
The “Power Breakfast Egg Bowl with Steak” includes 2 eggs, steak, tomatoes and avocados. It offers 5 grams of carbs and 20 grams of protein.
The “Power Breakfast Egg White Bowl with Turkey” consists of egg whites, spinach, bell peppers and basil for 7 grams of carbohydrates and 25 grams of protein.
Starting the day with a high-protein breakfast promotes feelings of fullness and decreases hunger by minimizing levels of the cravings hormone ghrelin (9, 10).
Bottom Line: Select an egg-based breakfast with meat and vegetables to keep carb intake low and control hunger levels.
7. Buffalo Wings
Buffalo Wings are scrumptious and fun to consume.
They might also be a low-carb option at pizza locations and sports bars, depending upon how they’re prepared.
Typically, Buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers.
An order of these Buffalo wings normally has 0– 3 grams of carbohydrates per serving.
By contrast, other sauces can add a considerable quantity of carbs, especially sweet types such as barbecue, teriyaki and anything made from honey.
Sometimes the wings are breaded or battered and fried, which is specifically common for boneless wings. For that reason, be sure to ask how the wings are ready and order yours without any breading or batter.
Buffalo wings are likewise generally served with carrots, celery and cattle ranch dressing.
Although they’re greater in carbs than many other vegetables, carrots are all right to consume in little amounts. A half-cup of carrot strips consists of about 5 grams of net carbohydrates.
Bottom Line: Choose non-breaded Buffalo wings with conventional sauce, celery and a few carrot strips to develop a meal under 10 grams of net carbohydrates.
8. Bacon or Sausage and Eggs
In some cases the easiest breakfast alternative can be the very best, such as bacon or sausage and eggs.
This conventional breakfast combination is offered at many snack bar and contains a minimal quantity of carbohydrates.
Exactly what’s more, eggs can assist keep you complete and pleased for hours.
In one study of obese girls, eating sausage and eggs for breakfast helped in reducing cravings. It likewise lowered blood sugar and insulin while minimizing calorie intake at lunch, compared to a low-protein, higher-carb breakfast.
Bottom Line: Choose bacon or sausage with eggs for a breakfast that offers few carbohydrates, minimizes appetite and helps you feel full for hours.
9. Arby’s Sandwich Without the Bun or Bread
Arby’s is among the largest fast-food sandwich chains in the United States.
Although the “Roast Beef Classic” sandwich is its initial and most popular item, Arby’s has lots of other alternatives, consisting of brisket, steak, ham, chicken and turkey.
Any of these can be purchased without the bread for a tasty low-carb, high-protein meal.
The business site offers a nutrition calculator comparable to Chipotle’s, so you can tailor your order to keep carbohydrates within your target range.
For instance, you can select Smokehouse Brisket with Gouda cheese, sauce and a side salad for 5 grams of digestible carbohydrates and 32 grams of protein.
Bottom Line: Use Arby’s nutrition calculator to construct a high-protein meal within your target carbohydrate variety.
10. Antipasto Salad
Fast-food Italian restaurants are best known for high-carb foods like pizza, pasta and subs.
Luckily, antipasto salad provides a scrumptious, low-carb alternative.
This salad is generally acted as an appetizer consisting of various meats, cheese, olives and vegetables topped with an olive-oil-based dressing. However, it can be bought in a larger part size as a meal.
An entree-size serving of antipasto salad is rich in protein and consists of less than 10 grams of absorbable carbs.
Bottom Line: Pick antipasto salad for a filling low-carb meal at an Italian fast-food restaurant.
11. Subway Double Chicken Chopped Salad
Subway is the most popular fast-food sandwich store worldwide.
In recent years, the chain has been providing sliced salads that can be customized with protein and veggies of your option.
Among the most satisfying and nutritious choices is the “Double Chicken Chopped Salad with Avocado.” It consists of 10 grams of total carbs, 4 of which are fiber.
It also provides a tremendous 36 grams of protein.
Avocados are abundant in heart-healthy monounsaturated fat and fiber. Eating them at lunch may even cause lower calorie consumption at your next meal.
A list of the salads offered at Train, together with total nutrition details, can be discovered here.
Bottom Line: Order a salad with double meat, veggies and avocados for a delicious and rewarding Train meal.
12. Burrito Bowl
Lots of people concern burritos as a favorite food.
Burritos typically consist of meat, vegetables, rice and beans wrapped in a large flour tortilla. This leads to a meal that can quickly contain more than 100 grams of carbs.
Nevertheless, almost every Mexican restaurant will allow you to develop a low-carb variation by leaving out the tortilla and other high-carb products.
This is referred to as a burrito bowl or “bare” burrito.
A burrito bowl made with meat, grilled onions, bell peppers and salsa is a tasty and satisfying meal that provides less than 10 grams of digestible carbs.
Bottom Line: Select a burrito bowl or “bare” burrito for the fantastic taste of a standard burrito with few carbohydrates.
13. McDonald’s Breakfast Sandwich Without the Bread
McDonald’s is the most popular fast-food chain on the planet, with more than 35,000 dining establishments worldwide as of 2015.
Although it’s best known for hamburgers like the Huge Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are likewise really popular.
These breakfast entrées consist of an English muffin with one egg, a piece of American cheese, and ham or sausage.
Each sandwich consists of 29 grams of carbohydrates. Nevertheless, purchasing either of these products without the muffin will decrease the carbohydrate material to 2 grams or less.
It’s likewise a great concept to purchase 2 low-carb sandwiches, as each one will just offer about 12 grams of protein.
Bottom Line: Order 2 Egg or Sausage McMuffins without the bread for a gratifying meal with 4 grams or less of carbohydrates and 24 grams of protein.
14. Arby’s Roast Turkey Farmhouse Salad
As stated above, ordering a bun-less Arby’s sandwich is a fantastic low-carb option.
Furthermore, Arby’s offers a “Roast Turkey Farmhouse Salad” featuring roast turkey, bacon, cheese, blended greens and tomatoes.
It consists of just 8 grams of carbs, 2 of which are fiber, along with 22 grams of protein.
Simply make certain not to puzzle it with the “Crispy Chicken Farmhouse Salad,” which includes chicken that’s been breaded and fried. It includes 26 grams of overall carbohydrates.
Bottom Line: Select Arby’s Roast Turkey Farmhouse Salad for a wonderful mix of flavors and textures with 6 grams of digestible carbohydrates.