Indian Keto Diet

The Indian Keto Diet- Benefits, Food Lists And Meal Plans

There’s so much buzz about the popular Indian Keto diet. A lot of questions about if and whether the diet actually works and the much-anticipated whats and hows.

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. So, we thought why not throw some light on this for you?

The buzz for Indian Keto Diet can be noticed to rise high with each passing day. It can be a little daunting to make Ketogenic Diet compatible with carbohydrate-loaded Indian Cuisine.

But, how can we forget that our Indian Feast is also all about a combination of an assortment of flour and vegetables? Indian Keto diet or Ketogenic diet, is a diet plan wherein you are prescribed to go super low on carbohydrates and consume extremely high amounts of fats in your diet.

This is why the Indian Keto diet is also called the low-carb diet or low-carb high fat (LCHF) diet. A diet plan like this puts your body into a process called Ketosis through which Ketones are produced, in simpler words, you begin to burn fats for energy!

We’ll talk about this in detail, a little later in this article. Essentially, what your body does when you consume high amounts of carbohydrates, is produce lots of glucose. Glucose, in turn, is converted into energy.

How Does The Indian Keto Diet Work?

Your body is currently in a mode where this energy source (carbohydrates) is chosen as primary. Why? Because Glucose is the simplest available source for your body to convert into energy. Insulin takes this glucose around in the bloodstream to various parts of your body.

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

The ketogenic diet is a very low-carb, high-fat diet. The goal of a keto diet is to keep carbs so low that your body goes into a metabolic state called ketosis.

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

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

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

How Keto Diet Came To India?

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Healthy diets were the new fad of 2016. One diet which took the world by storm was the keto diet. Such is the popularity of this diet that top athletes and even the rough and tough Navy Seals soldiers swear by it.

The Keto diet started to spike up at the beginning of 2016, especially in Maharashtra, Haryana, Telangana, and Karnataka. People in India, since then have been looking up to it for weight loss and improved health.

We, in India, often and always follow the B-town celebs when they indulge in something trending. They didn’t start the Keto Diet trend, but they’ve certainly added fuel to the already-hot fire. The diet has skyrocketed in popularity in recent years.

This is because it is embraced by several actors, sports stars, and reality TV stars. Some celebs refreshingly admit to having the same troubles everyone else experiences on the diet when starting. They eventually came out with great results and enhanced lifestyles!

Looking Closely At Vegan Keto Diet

Keto dieters frequently eat high-fat animal items like meats, butter, and full-fat dairy because this type of eating is mostly constituted of fat, which typically makes up about 75% of their intake. However, plant-based eaters, including vegans, can also adhere to a ketogenic diet.

Vegans reject animal products including meat, poultry, eggs, and dairy in favor of just eating plant-based meals like vegetables, fruits, and grains.

The vegan keto diet provides a number of health advantages.

  1. It has been demonstrated that eating a vegan diet reduces the chance of developing chronic illnesses like diabetes, heart disease, and several types of cancer.
  2. Researchers have found that vegans have up to a 78% lower risk of type 2 diabetes and a 75% lower chance of having high blood pressure.
  3. Additionally, vegans typically weigh less than non-vegans, and individuals who follow vegan diets have better success in losing weight than those who consume animal products.

Possible Drawbacks & Side Effects Of The Vegan Keto Diet

The vegan keto diet has several potential risks, despite the fact that it may improve your health:

The significance of dietary supplements and quality: Important nutrients are typically lacking in vegan diets, especially if they are not well managed. Certain nutrients that some vegan diets lack include vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fatty acids, iron, and calcium. The vegan keto diet is more restrictive than other vegan diets, therefore individuals who follow it must take supplements of premium vitamins and minerals and organize their meals to ensure a diet rich in nutrients. For those who follow a vegan ketogenic diet, it’s crucial to consume fortified foods, prioritize whole foods, and increase nutritional availability, for instance through fermentation and sprouting. Vegan keto dieters could find it challenging to get all the micronutrients they need from food alone, though.

A wise strategy to avoid potential shortages and guarantee that your daily needs are satisfied is to take supplements of some vitamins and minerals that are sometimes lacking in vegan diets.

Possible Side Effects:  It might be challenging to make the switch to a ketogenic diet. The period of transition from a higher-carb diet to a keto diet can be hard on your body and is frequently referred to as the “keto flu.” Unpleasant symptoms could manifest as your body transitions from using glucose to burning fat for fuel.

The following are possible vegan keto diet side effects:

  • Fatigue
  • Nausea
  • Irritability
  • Constipation
  • Inadequate focus
  • Diarrhea
  • Weakness
  • Headaches
  • Muscle Pain
  • Dizziness
  • Trouble Sleeping

Keeping hydrated, getting enough sleep, consuming meals high in fiber, and doing modest exercise can all help reduce keto flu symptoms.

Additionally, taking magnesium, salt, and potassium supplements might help lessen symptoms including headaches, sleeplessness, and muscle aches.

Is Keto Diet Suitable for Indians?

This may seem a bit off to the carb-addicted people in India. We’ve grown up eating carbs more than anything else. Be it Chapati Rice or any other carbohydrate-loaded Indian Cuisine. Since Indian cuisine is rich in carbohydrates, fitting into a keto diet can be a little challenging.

However, our Indian meal plan includes a variety of vegetables and flours which are low in carbohydrates and blend well with the keto diet plan. Also, including these foods can turn out to be extremely nutritious.

These can help in rapid weight loss along with the additional benefits of controlling your insulin levels. Almost everything that’s loaded with fat is a part of the Indian Keto Diet!

Tips For Beginners

  1. Know What Foods You’ll Eat and Avoid on the Ketogenic Diet
  2. Examine Your Relationship With Fat — Keto Involves Lots of It!
  3. Switch Up Your View of Protein — This Is a Moderate-Protein Diet
  4. Hone Your Cooking Skills to Make Fresh Fare, as High-Carb Processed Foods Aren’t Okay on Keto
  5. Talk to Your Family About Your Weight Loss Goals on the Diet
  6. Know What Side Effects to Expect
  7. Up Your Electrolytes to Prevent or Mitigate Unpleasant Keto Side Effects
  8. Acknowledge When Keto Might Not Be Right for You

Mistakes To Avoid

Given the paucity of data on the ketogenic diet, it might be difficult to predict whether or not you will have any specific effects, such as weight loss.

However, since fats exist in a variety of forms (not all of which are beneficial) and carbs are present in almost everything, it can be simple to commit mistakes here, especially if you’re new to the keto diet.

Avoid the following common mistakes of keto to help ensure you’re following this approach as safely as possible:

  1. Cutting Your Carbs and Increasing Your Fat Too Much Too Quickly
  2. Not Drinking Enough Water on Keto
  3. Not Drinking Enough Water on Keto
  4. Forgetting to Eat Foods Rich in Omega-3 Fatty Acids
  5. Not Salting Your Food Enough
  6. Going It Alone and Not Clearing the Diet With A Nutritionist
  7. Not Paying Attention to Your Veggie Intake
  8. Getting Caught Up in Carb-Counting and Forgetting That Food Quality Matters

Keto-Friendly Foods That Are Common To Indians

  • High-fat dressings for Salads
  • Coconut Oil
  • Olive Oil
  • High-Fat Cream
  • Ghee
  • Butter
  • Unsweetened Peanut Butter
  • Cheese
  • Paneer
  • Fish
  • Lamb
  • Eggs
  • Chicken
  • Avocado
  • Fish- Sardine, Salmon, Tuna
  • Mutton
  • Tofu
  • Soy/ Almond Milk
  • Tea and Coffee (Without Sugar)
  • Cauliflower
  • Kale
  • Spinach
  • Cabbage
  • Onion
  • Cucumber
  • Zucchini
  • Bell Peppers
  • Almonds
  • Walnuts
  • Cashews
  • Sunflower seeds
  • Chia seeds
  • Pumpkin seeds
  • Flax seeds

Foods Common To Indians To Avoid On Keto Diet

  • Sugar- Absolutely NO
  • Fruits
  • Milk
  • Carbonated Drinks
  • Honey
  • Sweets
  • Grains
  • Cereals
  • Legumes and Pulses
  • Processed Foods
  • Carrots
  • Beetroot
  • Potato
  • Yam
  • Sweet Potatoes
  • Jaggery
  • Chocolates
  • Forget Smoking

Health Benefits of The Indian Keto Diet

  • Insulin Resistance Will Be Reduced

Insulin

Insulin resistance is common in individuals with metabolic syndrome and is strongly related to abnormal lipid profiles. There appears to be an association between insulin resistance and cardiovascular disease.

  • Insulin Levels Will Drop 

High levels of insulin are associated with insulin resistance. Hyperinsulinemia (high levels of insulin in the blood) appears to be an independent risk factor for coronary heart disease. Therefore, lowering insulin levels may be beneficial. 

  • You Will Lose Weight

Weight gain

Scientific studies and years of experience have shown that weight loss will occur on an LCHF diet. The amount of weight loss may vary between individuals and will also depend on how aggressive you are in getting rid of sugar and carbs.

  • Blood Sugar Will Improve

Blood Sugar

Studies have shown that low carbohydrate diets reduce levels of fasting glucose and glycated hemoglobin. This may be beneficial, in particular, if you have diabetes or prediabetes, which is quite common among individuals with metabolic syndrome.

  • Blood Pressure Will Improve

High blood pressure is one of the strongest known risk factors for stroke and heart disease. Lowering blood pressure is therefore considered a very important step to lower the risk of cardiovascular disease.

Studies indicate that LCHF diets lower blood pressure in individuals with overweight or obese.

  • Triglycerides Will Improve

Keto and Low Carb Diet

Having a low-carb diet improves blood levels of triglycerides which is a very important risk factor for cardiovascular disease. 

  • HDL Cholesterol Will Improve

Keto and Cholesterol

HDL cholesterol is inversely related to both coronary heart disease and other cardiovascular disease mortality in both men and women. This means that low levels of HDL-cholesterol are associated with the risk of heart disease.

 

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Other Benefits The Indian Keto Diet Can Offer

  • Extremely helpful for Type-2 Diabetes.
  • Helps With Managing PCOS
  • Helps With Hypothyroid
  • Makes you Feel Energetic
  • Treats Cancer Patients
  • Reduces Brain Fog
  • Reduction Of Inflammation
  • Improved Gut Health

Things To Know Before Starting The Indian Keto Diet

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

A Day Into The Indian Keto Diet

  • Breakfast: Paneer Bhurji/ Cheese Omelet With Vegetables/ Egg Bhurji With Veggies.
  • Lunch: Spinach Soup With Mutton Mushrooms and a Dab Of White Butter.
  • Dinner: Green Vegetable Salad With Cheese/Stir-Fried Paneer With Vegetables.

Indian Keto Diet Meal Chart

Day/Slot Breakfast Lunch Snack Dinner
Monday English Chaat  Vegetable Egg Bhurji Bulletproof Coffee Chicken Curry
Tuesday Keto Poha Vegetable Hash With Eggs  Green+5 Almonds Mushroom Paneer
Wednesday Spinach Omelette Shahi Paneer Black Tea+ Peanuts Chicken Malai Tikka
Thursday Egg Salad Paneer Butter Masala  Bulletproof Coffee Chilli Paneer
Friday Malai Paneer Tikka Keto Chicken Stew Green+5 Almonds Egg Roll
Saturday Keto Poha Anda Masala Lettuce Soup Achari Paneer
Sunday Keto Oatmeal Goan Fish Curry Black Tea+ Peanuts Cheese Stuffed Bell Peppers

Indian Keto Recipes To Satiate Your Taste Buds

Paneer Tikka

Keto Meal Plan

Recipe:

  • Marinate 100 g paneer cubes, 1/2 diced onion, 35 g  capsicum with 2 tbsp hung curd, 1/2 tsp turmeric, ½ tsp carom seeds, 1/2 tsp black pepper powder, ½  tsp cumin powder, ½ tsp chaat masala, ½ tsp garam masala, ½ tsp ginger- garlic paste, ½ tsp salt for 1 hour.
  • Arrange paneer and vegetables on a skewer/ toothpick.
  • Brush ghee/ butter (1 tbsp )  on a non-stick pan, and cook from all sides. Else, bake it for 15 mins at 240 c.

Nutritional Value: Total Calories- 436 kcal, Carbohydrates- 4 g, Protein- 22 g, Fats- 36 g 

Chicken Malai Tikka

Keto Diet Chart

Recipe:

  • Marinate 100 g chicken in 1 small green chili, 1/2 tsp ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala, 1/2 tsp Kasuri methi, 3 crushed cardamom pods, pink Himalayan salt to taste, 1/4 tsp black pepper powder,  ½ chopped capsicum, ¼ onion chunks, and 2 tbsp malai/ Amul cream and mix well.
  •  Cover the bowl, and let it rest for an hour. Skewer the pieces on a wiring rack and bake at 220C for 25 mins. Brush with  1 tbsp ghee/ butter.

Nutritional Value: Total calories- 290 kcal, Carbohydrates- 2 g, Protein- 23 g, Fats- 21 g

Egg Roll

Keto Diet Chart

Recipe:

  • Add 1 tbsp oil, sliced 1⁄2 onion, 40 g  shredded capsicum and 35 g shredded tomato, pink Himalayan salt, ½ tsp red chili powder, ¼ tsp turmeric powder to a pan and toss the mixture well.
  • Add the beaten egg mixture ( 2 Eggs ), scramble it, and cook for a few minutes. Finally, add some freshly chopped coriander leaves.
  • Use 25 g almond flour to make a chapatti in a heated pan.
  • Keep the stuffing at one end of the roti and roll it to make an egg Kathi roll.

Nutritional Value: Total Calories- 369 kcal, Carbohydrates- 2 g, Protein – 17 g, Fats- 33 g 

Anda Masala

Keto Diet Chart

Recipe:

  • Boil 2 eggs and peel them, then prick them with a fork.
  • Heat 2 tbsp butter in the pan and add in 30g of onions, 1 tsp cumin, 1 tsp coriander powder, 1 tsp ginger garlic paste, pink Himalayan salt, 1/2 tsp turmeric, 1/2 tsp garam masala, 1 clove, 1 cardamom, pink Himalayan salt as per taste and fry together till the onions are golden.
  • To this add 40g tomatoes and cook for 1 min.
  • Now add in the eggs and mix well and cook till the eggs start to get some color.
  • Pour 1/2 cup of water and cover and cook for 10 mins
  • Sprinkle Kasuri methi and mix in well. Finish with coriander and serve.

Nutritional Value: Total Calories- 353 kcal, Carbohydrates- 2 g, Protein- 12 g, Fats- 33 g

 

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Goan Fish Curry

Keto Diet Chart

Recipe:

  • Put 3 cloves chopped garlic, 2cm grated ginger, 1 green chili, and 1 tomato in a mixer, and blitz till smooth. 
  • In a pan, add 1 tbsp oil, fry 1/2 onion, add ½  tbsp garam masala, ½ tbsp cumin powder, ½ tbsp turmeric, pink Himalayan salt to taste, and 1 tsp chili powder. 
  • Add in the paste and fry for 2 mins.  Add in 120 g fish (cod or white fish), 1/2 cup water later, and bring to a simmer. 
  • Cook for 3 minutes or until just cooked through.

Nutritional Value: Total calories – 271  kcal, Carbohydrates – 1 g, Protein- 24 g, Fats – 19  g 

Chilli Paneer

Keto Diet Chart

Recipe:

  • To a pan add  1 tbsp olive oil, and 150g of cubed paneer, fry till it is golden brown, and keep it aside.
  • Then add, 3 g ginger, 3 g chopped garlic, 25 g diced onions, and 60 g capsicum, and cook for 3-4 mins.
  • Add 1 tsp soy sauce, ½  tsp vinegar, ½ tsp chili sauce, salt to taste, and a splash of water.
  • Add in the paneer, and cook for 3 mins.
  • Garnish with 5 g spring onions.

Nutritional Value: Total calories- 641 kcal, Carbohydrates- 4 g, Protein- 28 g, Fats- 62 g 

Keto Poha

Keto Poha

Recipe:

  • Boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a rice-like consistency.
  • In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee
  • Add in the mustard seeds, 7-10 curry leaves, and 30g onions, salt, turmeric, 4-5 peanuts, 1 green chili, and cook for 2 mins.
  • Add in the cauliflower rice, add 1/4 cup water, and cover and cook till it is soft.
  • Garnish and serve with coriander and a squeeze of lime juice.

Nutritional Value: Total calories – 322 kcal, Carbohydrates- 4.5 g, Proteins- 4 g, Fats – 32 g

Spinach Omelet

Recipe:

  • Take 50 g of asparagus,¼ medium-sized onion, and ¼ small tomato, chop, and saute them in a pan for a few minutes on medium heat.
  • Add 90 g of spinach to the above pan and pink Himalayan salt to taste and cook until they wilt. Remove the ingredients from the pan.
  • Vigorously beat 2 eggs and one tablespoon of cream together. Pour this mixture into the hot, greasy pan. Put the lid on top and cook for 1 minute. 
  • On one side add  20g cheese and veggies, and then fold the omelet when firm. 
  • Turn off the heat and put the lid on top. Let the omelet rest for a few minutes. The ingredients will melt and blend.

Nutritional Value: Total Calories- 365kcal, Protein- 11g, Fats- 27g, Net Carbs- 3g

Cheese Stuffed Bell Pepper

 

Keto Stuffed Bell Peppers

Recipe:

  • Preheat the oven to 400°F (200°C).
  • Cut the bell pepper in half lengthwise and remove the seeds.
  • Combine  20 g Cheese, 2 eggs, 3-4 green olives, ½ tsp dried mint, and pink Himalayan salt to taste in a bowl and mix well.
  • Stuff the pepper halves with the filling and place them in a baking tray.
  • Bake them in the oven for 20 minutes or until they\’re golden brown on top.
  • Serve with a good salad

Nutritional Value: Total calories- 240 kcal, Carbohydrates – 3.5 g, Protein – 16.5 g, Fats – 18 g    

Weight Loss Without Workout

The Keto Diet

So the question that may arise in your mind would be, “Does the Keto Diet Plan Work for Weight Loss without Workout?” Well, the answer is yes, as the diet works for weight loss without a workout. Even with the busiest schedules, it’s really easy to stick to the diet and further achieve your desired weight.

Following the Keto Diet, you can lose weight without exercise and it’s the most optimal way to lose fat and keep it off. There are many people in the keto space with amazing transformations that did not add in any exercise.

In particular, refined carbohydrates negatively impact metabolism and stimulate neural addiction mechanisms, which facilitate weight gain and obesity. There is abundant evidence that obesity increases the risk of elevated blood sugar.

Similarly, there is ample evidence that weight loss mitigates those risk factors. Obesity has become the world’s biggest health problem. At least 2.8 million adults die from obesity-related causes each year, and not just this, it can lead to a variety of other health problems too.

People require knowledge about the modern lifestyle factors that prevent effective weight management. Without this knowledge and the associated practical application of lifestyle choices that prevent weight gain, becoming overweight or obese appears to be an unavoidable consequence of living a modern lifestyle.

Receding From The Indian Keto Diet

Researchers say that receding from the diet in the right way is the most important part. You may have kicked those extra kgs out of your body. But, it’s equally important to not gain back all that weight again. All your efforts can go to waste.

How unfortunate that can be? When you search for “how to lose weight on the keto diet” you will land dozens of articles with helpful advice, but most of them neglect the one issue that most dieters struggle with is keeping the weight off.

The bitter truth is that our food environment and subconscious habits will always prevail in the long run, causing us to gain most of the weight back.

Take into account the following measures to get back to a normal diet:

1. Gradually Increasing How Many Carbohydrates You Eat. This is not the time to completely stop counting your Carbohydrate Intake. Add in an additional 10 g of carbohydrates per day for the first week. Increasing that number weekly or every other week.

2. Adding More Protein To Your Plate. Consider increasing lean proteins like skinless chicken, fish, and lean cuts of red meat. It takes about 20 to 30 percent of the calories in protein to digest food, compared with about 5 to 10 percent of the calories in carbs.

Eating right is the most important thing when it comes to losing weight. Your pace of weight loss is largely dependent on how healthy or unhealthy your meals are. Although exercise and working out are also very important, our diet is what makes sure that our efforts in the gym don’t go to waste.

Get started with your Weight Loss Journey today and take a step towards a healthy lifestyle! Stay tuned for inspiring Weight Loss Journeys, and Delicious Recipes! Also, don’t forget to follow us on Instagram for the daily dose of Health, and Wellness content! 

 

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