This Is The Secret To Keto-Friendly Eating At Subway

Fast food places are one of the toughest mazes to decode when you're on a specific, restrictive diet like the ketogenic diet, an eating style that restricts a person's daily carbohydrate intake (via Healthline). Those on the standard keto diet are encouraged to eat food items high in fat and protein to get their bodies to undergo ketosis, during which fat is burned off very efficiently. So fat would be 70 percent of what a person consumes, and protein would be 20 percent with the remaining amount allotted to carbohydrates. The ultimate goal for many is to be healthier and perhaps lose some weight. 

When you're considering eating out and want to visit a fast food place like Subway, you cannot help but feel a little flummoxed. Which food items can you eat? Is it possible to tweak some of the items on the menu to fit your dietary requirements? Don't fret. Remember, as far as Subway is concerned, you're not out of options. Here is a handy guide for you to use the next time you find yourself at Subway, worriedly hunting for keto-friendly options.

You have a few options to choose from

According to Sated, you can opt for many sandwiches at the restaurant as long as you eliminate the bun. One thing worth noting is that anything with sweet onions, teriyaki, barbecue, or marinara sauce will set you back and won't be suitable. You'll be looking at somewhere around 20 grams of sugar or more in each serving. Oops. Your best bet is to have the Chicken and Bacon Ranch Melt sans the bun. It has 610 calories, 28 grams of fat, 30 grams of protein, and just 6 grams of carbohydrates. Other good options include the Spicy Italian sandwich, the Tuna sandwich, the Cold Cut Combo, and the Rotisserie-Style Chicken. As far as toppings are concerned, you're safe with bacon, guacamole, or Tzatziki Cucumber sauce, none of which will cost you more than three grams of carbohydrates. Most other topping options are also low-carb.

If you prefer the salads, you can either go for the Fresh Fit salads that are lower in calories and carbs except for one obvious no-no: the Sweet Onion Teriyaki should be avoided. It has 30 grams of carbohydrates and isn't right for those on a ketogenic diet. Another salad that isn't safe is the Meatball Marinara salad which has 21 grams of carbohydrates and contains 12 grams of sugar. The other salads are good to choose from but make sure you don't opt for the sweet onion sauce. Every other salad dressing is fair game.