Keto-Friendly Cov Khoom Noj Khoom Haus Vas Nthiv: 9 Yam Khoom Noj Kom Zoo Koj Noj Tau

Zoo Siab

• 1. Cov Burless Burgers
• 2. Tsawg-Carb Burrito Tais
• 3. Kev Noj Qe Ua Mov
• 4. Bunless Cov Nqaij Qaib Txias
• 5. Tsawg-Carb Salads
• 6. Keto-Hauv Cuam Tshuam
• 7. Nqaij Nqaij-Nqaij Npib Burgers
• 8. “Unwiches”
• 9. Ua Si Khoom Noj Txom Nyem
• Rau hauv qab Kab

Xaiv cov khoom noj yoo mov uas haum rau koj cov kev noj haus yuav nyuaj, tshwj xeeb tshaj yog thaum ua raws li txoj kev noj zaub mov nruj xws li kev noj haus ketogenic.

Kev noj haus ketogenic yog muaj roj ntau, tsis muaj carbs thiab muaj protein ntau.

Thaum uas feem ntau ntawm cov khoom noj ceev nrawm feem ntau yuav nce siab hauv carbs, muaj qee qhov kev xaiv keto-phooj ywg muaj.

Nov yog 9 cov zaub mov xaiv tau sai uas koj tuaj yeem txaus siab rau cov khoom noj ketogenic.

1. Cov Burless Burgers

Cov zaub mov tawg tshwj xeeb ua los ntawm cov khw noj mov nrawm yog cov ntau hauv carbs vim lawv cov buns.

Rau keto-pom zoo version ntawm cov zaub mov burger zaub mov sai, tsuas hla lub bun thiab txhua toppings uas tuaj yeem siab carbs.

Nrov high-carb toppings suav nrog zib mu mustard sauce, ketchup, teriyaki sauce thiab breaded dos.

Hloov cov toppings saum toj no nrog mayo, salsa, kib qe, avocado, mustard, zaub xas lav, hnav khaub ncaws, dos los yog soob los txiav rov qab rau cov carbs thiab ntxiv cov rog ntxiv rau koj cov pluas noj.

Nov yog qee cov piv txwv ntawm cov qis-carb, keto-phooj ywg burger zaub mov:

• McDonald's Ob Chav Cheeseburger (tsis muaj bun): 270 calories, 20 grams rog, 4 grams carbs thiab 20 grams protein (1).
• Wendy's Ob Chav Tshooj Cheeseburger (tsis muaj ib qho): 260 calories, 20 grams rog, 1 gram ntawm carbs thiab 20 grams protein (2).
• Tsib tus Guys Bacon Cheeseburger (tsis muaj bun): 370 calories, 30 grams rog, 0 grams carbs thiab 24 grams protein (3).
• Cov neeg ua haujlwm ⅓ lb Thickburger nrog cheese thiab nqaij npuas kib (tsis muaj luav): 430 calories, 36 grams rog, 0 grams carbs thiab 21 grams protein (4).
• Sonic Double Bacon Cheeseburger (tsis muaj bun): 638 calories, 49 grams rog, 3 grams carbs thiab 40 grams protein (5).

Cov chaw lag luam khoom noj khoom haus sai tshaj plaws yuav zoo siab ua haujlwm rau koj tus tsis muaj burger burger.

Boost koj fiber ntau los ntawm kev ntxiv yooj yim sab nyias topped nrog lub siab-rog hnav khaub ncaws rau koj noj mov.

Bunless burgers yog ib qho yooj yim, keto-phooj ywg nrawm-khoom noj uas yuav ua rau koj txaus siab thaum noj mov thaum mus.

2. Tsawg-Carb Burrito Tais

Kuj ceeb tias, ib qho burrito qhwv tuaj yeem ntim tau ntau dua 300 calories thiab 50 grams carbs (6).

Txij li thaum ketogenic kev noj haus yog qhov tsawg heev hauv carbs (feem ntau qis dua 5% ntawm cov calories tag nrho), es ua pob burrito plhaub thiab ntaub qhwv ntsej muag yog qhov yuav tsum muaj.

Qhov zoo, koj tuaj yeem tsim lub tais burrito qab tsis muaj qab ntxiv cov carbs.

Pib nrog qhov pib carb uas qis xws li cov nplooj ntsuab ntsuab, tom qab ntawd ntxiv koj nyiam ntawm cov protein thiab rog xaiv.

Nco ntsoov zam kom tsis txhob muaj carb toppings zoo li tortilla chips, taum, qab zib hnav lossis pob kws.

Hloov chaw, lo nrog lub siab, roj xaiv qis xws li avocado, sautéed veggies, guacamole, qaub cream, salsa, cheese, dos thiab tshuaj ntsuab tshiab.

Nov yog qee qhov kev xaiv burrito tais rau ketogenic cov pluas noj:

• Chipotle Steak Burrito Tais nrog zaub xas lav, salsa, qaub cream thiab tshij (tsis muaj mov lossis taum): 400 calories, 23 grams rog, 6 grams carbs thiab 29 grams protein (7).
• Chipotle Nqaij Qaib Burrito Tais nrog cheese, guacamole thiab romaine zaub xas lav (tsis muaj mov lossis taum): 525 calories, 37 grams rog, 10 grams carbs thiab 40 grams protein (7).
• Taco Bell Cantina Fais Steak Tais nrog guacamole ntxiv (tsis muaj mov lossis taum): 310 calories, 23 grams rog, 8 grams carbs thiab 20 grams protein (8).
• Moe Sab Qab Teb Hnub Ci Grill Burrito Tais nrog cov nqaij npuas carnitas, ci kua txob, qab zib, tshij thiab guacamole (tsis muaj mov lossis taum): 394 calories, 30 grams rog, 12 grams carbs thiab 30 grams protein (9).

Tsim lub keto-phooj ywg burrito lub tais xaiv los ntawm ditch cov mov thiab taum thiab piling ntawm koj nyiam cov rog siab, qis-carb toppings.

3. Kev Noj Qe Ua Mov

Xaiv kev xaiv keto ua tshais hauv cov khw noj khoom haus vas nthiv tsis tas yuav nyuaj.

Cov chaw ua noj haus ceev tshaj plaws ua rau cov qe, uas yog cov khoom noj zoo meej rau cov neeg tom qab noj ketogenic.

Tsis tsuas yog lawv muaj cov rog thiab protein ntau, lawv kuj muaj cov carbs qis heev.

Qhov tseeb, ib lub qe muaj tsawg dua 1 gram carbs (10).

Txawm hais tias ntau lub qe lub tais tau txais cov qhob cij lossis xim av daj, nws yooj yim kom koj xaj keto-hauv.

Cov kev noj tshais hauv qab no yog cov kev xaiv zoo rau cov neeg tom qab noj ketogenic:

• Panera Cij Mov Zog Ua Phaj Tshais Ua Noj nrog steak, ob lub qe, avocado thiab lws suav: 230 calories, 15 grams rog, 5 grams carbs thiab 20 grams protein.
• McDonald's Pluas Tshais loj yam tsis muaj lub ncuav ci lossis cov tawv kas fes: 340 calories, 29 grams rog, 2 grams carbs thiab 19 grams protein (1).
• McDonald's Nqaij Nqaij Ciav, Qe thiab Cheese Biscuit yam tsis muaj biscuit: 190 calories, 13 grams rog, 4 grams carbs thiab 14 grams protein (1).
• Burger King Thaum Kawg Platter Platter tsis muaj pancakes, hash browns lossis biscuit: 340 calories, 29 grams rog, 1 gram ntawm carbs thiab 16 grams protein (11).

Xwb, hais kom cov qe dawb nrog ib sab ntawm cov hnyuv ntxwm thiab cheese yog ib qho muaj kev nyab xeeb rau cov ketogenic dieters.

Yog tias koj muaj sijhawm nres ntawm deli, ib qho omelet nrog cheese thiab zaub ntsuab yog lwm txoj hauv kev ceev.

Qe-noj tshais yog kev xaiv zoo tshaj plaws rau cov tib neeg tom qab noj ketogenic. Skipping high-carb add-ons zoo li toast, hash browns lossis pancakes yog qhov yuav tsum muaj.

4. Bunless Cov Nqaij Qaib Txias

Ib qho ntawm txoj hauv kev yooj yim tshaj plaws los hais kom keto-phooj ywg su noj hmo lossis noj hmo thaum noj cov khoom noj ceev ceev yog kom nws yooj yim.

Xaj cov nqaij qaib nqaij rau cov nqaij ntses uas tsis tas yuav yog cov nqaij qaib thiab tsim nws nrog cov roj ntsha toppings yog qhov zoo thiab txaus siab nyob hauv ketosis.

Feem ntau ntawm cov khw noj mov vas nthiv muaj qhov kev xaiv no muaj - koj tsuas yog yuav tsum tau nug.

Ntawm no yog ob peb txoj hauv kev los ua lub qes-carb, cov nqaij rog uas muaj roj ntau ntau thaum mus kev:

• McDonald's lub Pico Guacamole Sandwich tsis muaj tus xyw: 330 calories, 18 grams rog, 9 grams carbs thiab 34 grams protein (1).
• Burger King Grilled Chicken Sandwich nrog ntxiv rau Mayo thiab tsis muaj bun: 350 calories, 25 grams rog, 2 grams carbs thiab 30 grams protein (12).
• Ncuav qaib-Lub-Nqaij Qaib Nuggets maub rau hauv 2 qhov ntawm avocado hnav khaub ncaws: 420 calories, 18 grams rog, 3 grams carbs thiab 25 grams protein (13).
• Wendy's Grilled Chicken Sandwich ntxiv nrog rau lub npov thiab tsis muaj bun: 286 calories, 16 grams rog, 5 grams carbs thiab 29 grams protein (14).

Thaum xaj grilled qaib, tsis txhob muaj cov khoom marinated hauv cov kua qab zib, suav nrog zib ntab los yog kua txiv maple.

Hla lub bun thiab nce cov rog los muab cov khoom noj khoom haus vas nthiv zaub mov grim nqaij qaib ua noj lub keto-pom zoo makeover.

5. Tsawg-Carb Salads

Zaub nyoos los ntawm cov khw noj mov vas nthiv tuaj yeem muaj ntau heev hauv carbs.

Piv txwv li, Wendy cov txiv puv Apple Pecan Chicken Salad muaj 52 grams carbs thiab ib qho qab zib 40 gram ntawm cov piam thaj (15).

Carbs los ntawm cov zaub xam lav nrov toppings xws li hnav ris tsho, marinades thiab cov txiv ntoo tshiab lossis qhuav tuaj yeem tso tau sai sai.

Txhawm rau ua kom koj cov xam lav qis hauv carbs, nws yog qhov tseem ceeb kom hla qee cov khoom xyaw, tshwj xeeb yog cov uas muaj qab zib ntxiv.

Txav deb ntawm kev hnav khaub noom, txiv hmab txiv ntoo thiab lwm cov khoom xyaw uas muaj cov carb yog qhov tseem ceeb rau cov neeg tom qab noj ketogenic.

Hauv qab no yog ntau cov zaub xam lav uas haum hauv ketogenic cov zaub mov noj:

• McDonald's Nqaij Bacon Ranch Grilled Nqaij qaib nrog guacamole: 380 calories, 19 grams rog, 10 grams carbs thiab 42 grams protein (1).
• Chipotle Salad Tais nrog steak, romaine, cheese, qaub cream thiab salsa: 405 calories, 23 grams rog, 7 grams carbs thiab 30 grams protein (7).
• Moe's Taco Nyias nrog cov nqaij qaib adobo, tshiab jalapenos, cheddar cheese thiab guacamole: 325 calories, 23 grams rog, 9 grams carbs thiab 28 grams protein (9).
• Arby ci ci qaib ntxhw Farmhouse Zaub xam lav nrog hnav khaub ncaws buttermilk: 440 calories, 35 grams rog, 10 grams carbs thiab 22 grams protein (16).

Txhawm rau txo cov carbs, npuaj nrog cov muaj roj, hnav qis carb zoo li ranch lossis roj thiab vinegar.

Nco ntsoov zam ntawm cov nqaij qaib breaded, croutons, txiv ntoo candied thiab lub plhaub tortilla tib yam nkaus.

Muaj ntau cov kev xaiv zaub xam lav ntawm cov zaub mov vas nthiv zaub mov. Txiav tawm cov hnav khaub noom, txiv hmab txiv ntoo, croutons thiab nqaij qaib ncuav tuaj yeem pab khaws cov ntsiab lus carb ntawm cov zaub mov noj kom tsawg.

6. Keto-Hauv Cuam Tshuam

Ntau cov dej haus uas nyob rau hauv cov khw noj mov ntawm ntug kev feem ntau zoo li qab zib.

Los ntawm milkshakes mus rau cov tshuaj yej qab zib, cov dej qab zib-cov dej qab zib ua raws li cov khoom noj khoom noj sai.

Piv txwv li, tsuas yog ib qho me me Vanilla Bean Coolatta los ntawm Dunkin 'Donuts pob khoom hauv 88 grams qab zib (17).

Tus ntawd yog 22 piam thaj suab thaj.

Qhov zoo, muaj ntau yam khoom noj nrawm nrawm uas tsim nyog rau kev noj zaub mov ketogenic.

Qhov feem ntau pom tseeb xaiv yog dej, tab sis ntawm no yog ob peb lwm yam qis-carb haus dej xaiv:

• Unsweetened iced tshuaj yej
• Kas fes nrog qab zib
• Dub iced kas fes
• Cov tshuaj yej kub nrog kua txiv qaub
• Dej qab zib

Khaws cov qab zib tsis muaj calorie zoo li Stevia hauv koj lub tsheb tuaj yeem tuaj yeem yooj yim thaum koj xav qab zib rau koj cov dej haus yam tsis ntxiv rau carbs.

Thaum ua raws li kev noj haus ketogenic, lo nrog tshuaj yej tsis muaj qab hau, kas fes nrog qab zib thiab dej ntws.

7. Nqaij Nqaij-Nqaij Npib Burgers

Qee cov khw noj mov ceev ceev tau pom tias muaj coob tus neeg tau siv txoj kev noj mov tsawg.

Qhov no tau coj mus rau keto-phooj ywg cov zaub mov zoo li cov zaub xas lav-qhwv burgers, uas yog qhov kev xaiv zoo rau cov neeg tom qab ketogenic pluas noj lossis cov uas xav txiav carbs.

Hauv qab no-zaub qhwv-burgers muaj rau cov zaub mov vas nthiv zaub mov:

• Cov Khoom Sib Zog ⅓ lb Qes-Carb Thickburger: 470 calories, 36 grams rog, 9 grams carbs thiab 22 grams protein (18).
• Carl tus Jr. Nqaij-Qhwv Thickburger: 420 calories, 33 grams rog, 8 grams carbs thiab 25 grams protein (19).
• In-n-Out Burger "Cov Qauv Protein" Cheeseburger nrog cov dos: 330 calories, 25 grams rog, 11 grams carbs thiab 18 grams protein (20).
• Tsib tus hais mav Bacon Cheeseburger hauv ntaub qhwv ua ke thiab nrog mayo: 394 calories, 34 grams rog, tsawg dua 1 gram carbs thiab 20 grams protein (3).

Txawm hais tias cov zaub xas lav-qhwv burger tsis pom tias yog kev xaiv zaub mov, cov chaw tsim khoom noj khoom haus sai tshaj plaws tuaj yeem ua raws li qhov kev thov no.

Hla lub bun thiab nug rau ib qho burger qhwv hauv zaub xas lav rau qab qab-rog, muaj zaub mov tsawg carb.

8. “Unwiches”

Yog tias koj ua raws li kev noj haus ketogenic, koj yuav tsum tshem tawm cov mov ci ntawm koj cov khoom noj.

Thaum xaiv cov pluas su lossis hmo xaiv los ntawm lub tsev noj mov vas nthiv zaub mov, xav txog "tsis zoo."

Cov dej tsis huv yog cov khoom noj cij siv puv tsis muaj lub ncuav.

Jimmy John's, ib lub khw muag khoom noj khoom haus nrawm, tsim lub sijhawm thiab tam sim no muaj ntau cov kev xaiv tsis txaus ntseeg.

Ntawm no yog ob peb keto-phooj ywg unwich sib txuas ntawm Jimmy John's (21):

• Lub J.J. Gargantuan (salami, nqaij npuas, ci nqaij nyug, nqaij qaib ntxhw, nqaij npua thiab provolone): 710 calories, 47 grams rog, 10 grams carbs thiab 63 grams protein.
• Lub J.J. BLT (nqaij npuas kib, zaub xas lav, soob thiab mayo): 290 calories, 26 grams rog, 3 grams carbs thiab 9 grams protein.
• Tus Italian Loj (salami, ham, provolone, nqaij npuas, zaub xas lav, soob, dos, mayo, roj thiab vinegar): 560 calories, 44 grams rog, 9 grams carbs thiab 33 grams protein.
• Slim 3 (tuna salad): 270 calories, 22 grams rog, 5 grams carbs thiab 11 grams ntawm cov protein.

Qee qhov tsis txaus ntshai, xws li J.J. Gargantuan, muaj nyob rau hauv calories ntau.

Rau cov zaub mov me me, lo rau Slim unwich xaiv, uas yog tag nrho qis dua 300 calories.

Unwiches yog cov pluas noj uas muaj cov tais sandwich uas tsis muaj ncuav. Ua cov nqaij, cheese thiab zaub carb tsawg, lawv xaiv cov zaub mov zoo rau cov neeg noj cov ketogenic.

9. Ua Si Khoom Noj Txom Nyem

Nres hauv cov khw noj mov uas koj nyiam tshaj plaws tuaj yeem muab khoom noj sai sai rau koj, keto, tab sis khaws cov khoom noj uas ketogenic tau txais kev pom zoo ntawm tes tuaj yeem pab cuam rau koj ntawm kev noj mov.

Zoo li cov pluas noj, cov khoom noj txom ncauj ketogenic yuav tsum muaj cov rog thiab tsawg hauv carbs.

Kuj ceeb tias, ntau lub khw muag khoom yooj yim thiab chaw muag roj muaj qhov kev xaiv zoo ntawm cov zaub mov muaj cov zaub mov qis.

Cov khoom noj txom ncauj mus noj zaub mov ketogenic suav nrog:

• Hard-boiled qe
• Cov txiv laum huab xeeb cov pob khoom noj
• Txoj hlua cheese
• Txiv laum huab xeeb
• Txiv mab txiv ntoo
• Sunflower noob
• Nqaij nyuj jerky
• Nqaij nrog
• Tuna pob ntawv
• Nqaij npuas rinds

Txawm hais tias kev yuav cov khoom noj txom ncauj tau yooj yim, tsom mus rau kev npaj cov khoom noj txom ncauj hauv tsev yuav muab rau koj ntau tswj cov khoom noj uas koj noj.

Kev nqis peev rau lub tshuab ua kom txias kom nyob hauv koj lub tsheb tuaj yeem ua kom yooj yim rau kev nqa cov khoom noj txom ncauj ketogenic, nrog rau cov qe nyuaj-hau, carb veggies thiab cheese tsawg dua.

Muaj ntau cov khoom noj txom ncauj hauv keto, suav nrog cov qe nyuaj, qe ntses thiab txiv ntoo, muaj nyob ntawm cov chaw muag roj thiab cov khw muag khoom yooj yim.

Rau hauv qab Kab

Kev nrhiav cov rog, cov zaub mov tsis muaj carb thiab khoom noj txom ncauj hauv txoj kev tsis tas yuav nyuaj.

Ntau lub khw noj mov vas nthiv muaj cov kev xaiv keto-phooj ywg uas tuaj yeem ua raws li qhov koj nyiam.

Los ntawm qe thiab protein tais rau zaub xas lav-qhwv burgers, kev lag luam khoom noj khoom haus ceev ceev tsis pom muaj neeg coob zuj zus ua raws cov zaub mov ketogenic.

Raws li kev noj haus ketogenic txuas ntxiv nce mus rau hauv cov neeg muaj txiaj ntsig, muaj ntau cov zaub mov qis dua xaiv carb yog paub tseeb tias yuav ua rau ntawm cov zaub mov noj zaub mov sai sai rau yav tom ntej.