Can you eat a big mac without bun on keto

In this article we will address the query, “can you eat a big mac without bun on keto?” We will also address other related queries including what it means to be on keto, what foods are limited while on the keto diet, is there a proper way to formulate a keto diet and can you eat out while on a keto diet.  

Can you eat a big mac without bun on keto?

Yes, you can eat a big mac without bun on keto. The word keto is short for ketogenic, a diet that significantly restricts carbohydrates. You can occasionally enjoy a big mac while on keto provided you exclude the bun. 

Any burger can transition to keto-friendly as long as it is bunless. Popular low-carb toppings used in place of buns include salsa, lettuce, avocado, tomatoes and in some cases onions. A big mac with no bun contains approximately 5g of carbohydrates, 26 g of fat and 18g of protein. 

What does it mean to be on a Keto diet?

The ketogenic diet is a type of very low carbohydrate diet where one consumes less than 50 grams of carbohydrates a day. For this to be achieved the amount of fat in the diet is increased such that the body results in burning fat for energy.

Under typical circumstances, most people burn carbohydrates as the main source of energy for the entire body, in fact, our brain’s preferred source of energy is glucose. It demands a constant supply of around 130 grams of glucose daily. When the body is deprived of glucose it turns to fats as the main fuel source.

A person is therefore said to be on keto when ketones produced from fat rather than glucose produced from carbohydrates is their body’s main source of energy. 

The keto diet has gained popularity in recent years as an effective weight loss strategy; however, it was first used 100 years ago to reduce and reverse seizures in epileptic children where medication was ineffective. 

What foods are limited while on the Keto diet?

Carbohydrate-rich foods are restricted while on the keto diet. These are foods most of us are used to eating. This makes the keto diet challenging especially at the beginning when the side effects of restricting carbohydrate-rich foods set in. 

Restricted foods include:

  • Bread and other flour products
  • Cereals, grains and pasta
  • Starch vegetables such as Irish and sweet potatoes
  • Fruits and fruit juices except a few which are low in carbohydrates
  • Milk and yogurts
  • Beans and legumes

Ketogenic diets allow for fats from both saturated and unsaturated sources. Saturated sources of fat include fatty cuts of meat, processed meats, butter, lard and coconut oil.  For the unsaturated sources, monounsaturated fats are encouraged including olive oil, avocado, nuts, seeds and plant oils. 

Keto proponents encourage especially saturated and monounsaturated fats because the body readily uses them as the preferred fuel source. In fact, according to Virta health, one of the common mistakes that can be made while on the keto diet is selecting the wrong types of fat.

Is there a proper way to formulate a keto diet?

Yes, there is such a thing as a properly formulated keto diet. According to Virta health, a poorly formulated keto diet may result in unpleasant side effects and the possibility of adverse health effects. 

A keto diet formulated well and followed for an extended period results in significant weight loss, improvement and reversal of type 2 diabetes, and improved markers in the body that predict heart diseases such as total cholesterol and blood pressure.  

Although there is no one standard way to follow a ketogenic diet, key features characterize one that is well-formulated. These include:

  • It maintains ketones between 0.5-4.0 mmol/L
  • It is moderate in proteins because excess amounts can be converted into glucose
  • It provides enough electrolytes which include sodium, magnesium and potassium
  • It focuses primarily on whole foods and minimizes processed foods
  • It is done under the  medical supervision of an expert
  • Fat provides the majority of energy requirements throughout a ketogenic diet

Can you eat out while on Keto?

Yes, you can eat out while on keto, with decent planning, one can enjoy meals without the fear of going out of ketosis.  The most important thing is to understand what it means to be on Keto, what is allowed and what is restricted. 

Some tips to remain on keto while eating out include: 

  • Choosing healthy fat options such as those that come from foods like salmon, olives, avocado and nuts
  • Center your meals around proteins such as steak, eggs or salmon
  • Stay clear of grains and for foods like burgers replace the buns with lettuce
  • Stay clear of condiments, sauces and dressings that have added sugar such as ketchup, barbeque sauce, honey mustard, and salad dressings

Conclusion

In this article we have addressed the query, “can you eat a big mac without a bun on keto?” We have also addressed other related queries including what it means to be on keto, what foods are limited while on the keto diet, is there a proper way to formulate a keto diet and can you eat out while on a keto diet.  

References

https://www.virtahealth.com/blog/well-formulated-ketogenic-diet

https://www.healthline.com/health/food-nutrition/fiber-diet-good-for-gut-and-health

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.