Indian Keto

Do’s and Don’ts Of Indian Keto Diet

Murmur for Indian Keto Diet is rising high with each passing day. And although it can be a little daunting to make Keto Diet compatible with carbohydrate-loaded Indian Cuisine. At the midpoint of this, there are things that need to be taken care of with utmost diligence.

So well, one of the most common reasons why people follow this ongoing Keto diet in India (if we can call it one) is for weight loss or to push their weight loss plateau. And so, we thought why not throw some light on this for you?

How Does The Indian Keto Diet Work?

Indian Keto Diet

Basically, your body is currently in a mode where this energy source (carbohydrates) is chosen as primary. This is because Glucose is the simplest available source for your body to convert into energy. And insulin takes this glucose around in the bloodstream to various parts of your body.

And since the primary source of energy is currently glucose, your body doesn’t really need fats. So, like a smart body, it stores the consumed fats for rainy days; because you could go into starvation and your body would need it then. Just like the old stuff in your attic!

The high-fat Ketogenic diet’s goal is to keep carbs so low that your body goes into a metabolic state called ketosis.

So in this state, your insulin levels plummet and your body releases large amounts of fatty acids from its fat stores. And a lot of these fatty acids are transferred to your liver, which turns them into ketones.

 

Learn More

 

These ketones are water-soluble molecules that can cross the blood-brain barrier and supply energy to your brain. So then, instead of running on carbs, your brain starts relying largely on ketones.

Hence your body can produce a small amount of glucose still required by your brain via a process called gluconeogenesis. So a ketogenic diet involves high-protein, high-fat foods. The carbs are generally limited to fewer than 50 — and sometimes as few as 20–30 — grams per day.

Do’s And Don’ts Of the Indian Keto Diet

Indian Keto Diet is proven to help with weight loss, but in order for it to be effective, you need to eat the right kinds of foods. So just follow these simple dos and don’ts to ensure that you see results on this diet.

DO Eat Leafy Greens

“Eat your greens, said the grandma!” Your greens like arugula, spinach, kale, and cabbage are best to eat on the keto diet because they are low in carbohydrates. So you should only be eating 5 percent carbs in comparison to 20 percent protein, and 75 percent fat.

Monitor your macros

Keto is not just less on carbs; rather it is a low-carb, high-fat diet. This means that it will not be adequate to cut down your carb intake, rather you will need to work towards a ratio of 70% total fat, 20% protein, and less than 5 % carbs. This is not easy. Nor can you fix this without the help of a monitoring program such as ‘myfitnesspal’, which is able to calculate macros for you. Often people think that they are on keto when really they are on a high protein, low carb diet, which does not work the same way.

Don’t Eat High-Sugar Fruit

A major chunk of fruits, while healthy, contains a lot of carbohydrates. So since the keto diet focuses on low-carb you should eliminate all high-sugar fruit like mangoes, grapes, cherries, and bananas, from your diet.

DO Increase Your Intake of Seeds

Well, seeds are a great source of healthy fats, which will help your body reach a ketogenic state to burn fat. You can add flaxseeds, chia seeds, and sesame seeds into some of your dishes to boost the flavor and help burn fat simultaneously.

Don’t Buy Grain-Based Items

Grain-based foods like bread, pasta, cookies, and rice should be permanently removed from your grocery list. Since these foods are high in carbs, starch, and calories, and should be avoided on most diets but are specifically bad if on the keto diet.

DO Eat Real Food

Vegetables that grow above ground, beef (organic, grass-fed), chicken (organic, pastured), salmon (wild-caught), butter, and heavy cream (organic is a must, raw dairy is even better!).

DO Replace Your Electrolytes

Just do not include Gatorade or sugary energy-type drinks. Either drink bone broth or chicken broth. Add in sea salt. And make sure you get at least 2 tsp per day.

 

Learn More

 

Don’t Eat High-Carb Vegetables

Since the keto diet is a low-carb diet, therefore, any item that is high in carbs is not good to have – even if they are vegetables. Also, vegetables that are high in carbs like potatoes, sweet potatoes, and corn should not be on your grocery list. Instead, opt for low-carb veggies like leafy greens.

DO Cook With High-Fat Oils

The oils with healthy fats, like coconut oil and olive oil, are best to use on the keto diet. As they are an easy way to incorporate healthy fats into your diet. So you should avoid cooking with processed vegetables and seed oils.

Don’t Drink High-Calorie, High-Sugar Beverages

Several drinks like milk, soda, juice, sports drinks, smoothie, beer, wine, and cocktails are off-limits on the keto diet. So avoid adding extra carbs, sugar, and calories into your diet by cutting out these drinks.

DO Drink Low-Calorie, Low-Sugar Beverages

Sparkling water, coffee, and tea are the best beverages to have on the keto diet. All these can help you stay hydrated while avoiding added carbs to your diet. While drinking coffee and tea, be sure to avoid added sugars.

DO Eat Plenty Of Healthy Fats

Oils like Coconut oil, avocado oil, avocados, butter, heavy cream, extra virgin olive oil, animal fats (preferably from grass-fed animals) butter, and MCT oil. Fat is a source of energy and provides mental clarity – it’s brain food!

DO Use Natural Alternative Sweeteners Vs. Artificial Ones

Just don’t use sucralose/Splenda, DO use stevia or erythritol.

DO Avoid Fast Food

Although you can get burgers without a bun at McDonald’s or wherever fast food just isn’t healthy. Since it is full of chemicals and preservatives and they usually don’t even use real cheese and the meat often has fillers. And even the salads could have hidden sugars.

Don’t Eat Low-Fat Food

Totally avoid buying fat-free or low-fat cheese or yogurt.  All you need is to eat full-fat cheese and plenty of healthy fats.  So if your Keto diet includes yogurt, make sure it is full-fat yogurt (no sugar added).

DO Add Nuts Into Your Diet

Nuts like walnuts, almonds, and pecans are just some of the nuts you should consider adding to your diet. Nuts contain healthy fats, which make them a great snack to have on the keto diet.

Don’t Eat Bad Fats

These oils- Corn oil, vegetable oil, soybean oil, hydrogenated oil, and canola oil are the worst!

 

Don’t Cheat too regularly

In life, there are always such occasions when we indulge in high-calorie foods that we know are not the best for us. The problem with cheat meals on keto is that eating high-carb foods such as pizza, pasta, chocolate, cakes, and desserts will take you out of ketosis, and it will then take some time to return back. This is the ground where small cheat threats here are there are the worst thing to do if your goal is to achieve ketosis. Rather, you outdo to indulge occasionally with a larger meal or drinks session and then recommit to your keto 100 percent to get the results you are looking for.

 

Don’t Look Up Nutrition Information

Always do this- after you’ve eaten something – always look it up before!

 

Learn More

 

Things To Know Before Starting The Diet

  • This diet aims to lower the carbs so you should not have more than 20-30 grams per day.
  • Do include items like meat, cheese, eggs, nuts, oils, avocados, oily fish, and cream.
  • And since fat sources are high in calories, your meals should contain low-carb veggies.
  • Do follow the diet properly or you may get kicked out of Ketosis.
  • Always stay hydrated, and drink loads of water.
  • Very important is to do it under expert guidance.

Whether you have arrived here as a beginner who wants to try out the keto diet or have experienced doing it before, it is very easy to make mistakes that could cause your results to stall out or keep you from getting the best results for fat loss and general health.

As with all things, a change in diet will probably not instantly produce a drastic change in your life. It takes time and dedication to see the real results. However, even within the first few days, the keto diet will begin to work its magic.

The key to the best results on this Indian Keto plan is to ensure that you follow all the requisites and consume the right and the best quality food. Remember to follow your Paleo principles and ensure sure that the vegetables and proteins you purchase are well-sourced, ethically raised, and have not been grown using chemicals.

Give your body and mind some time to adapt to this new aspect of your diet and lifestyle, and you will quickly start seeing the amazing health benefits of the Keto diet.

Get yourself started today and Stay tuned for more such ketogenic transformation stories, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!

Related Posts

Share

Leave a Comment

Your email address will not be published. Required fields are marked *

Check if this service is available in your area: