Indian Keto Diet plan is all about low carb dietary pattern. Eating right food is essential nowadays especially when you want to lose weight and also if you are diet conscious person. Healthy food selection increases the body’s immunity, fights diseases, and is helpful to the effective loss of pounds by burning extra calories from the body, for fast results a keto diet is a good option.
The ketogenic diet or Indian Keto diet plan is all about low carb and high-fat diet. Our body does not need high amounts of fat. Stored fats in the liver are best during fasting (or starvation).
In a ketogenic diet, fats burn to produce ketones and thus this process is known as Ketosis. Carbohydrates intake produces glucose and insulin in the body. Glucose is the primary source of energy utilized by our body whereas; insulin circulates in the bloodstream to all parts of the body.
How Indian Keto Diet Plan Works?
In a basic Ketogenic diet carbs are generally low, near 5%, fats are in high quantity nearly 70% and protein intake is moderate by 25%. Shifting from a high carb diet to a low carb transforms the primary source of energy utilization. Glucose is then pushed aside; diet works in a way to get more fast fuel from the fats and proteins.
For the beginners, after 3-4 days of following the keto diet low carbohydrate intake leads to a drop of sugar level in the blood which starts to set the metabolic system of the body to burn more stored and consumed fatty acids and protein for energy and thus leads to a loss in weight.
Indian Keto Diet Noodles
In the beginning feeling of tiredness, headache, foggy brain, nausea, poor sleep, and even cramps in leg muscles are noticed and it wears off gradually, experts recommend decreasing the carbs intake at the start instead of cutting it.
A workable solution to this problem is to take water and fresh juices (without sugar). During workout stamina loss occurs but for a temporary time.
The body started to adapt to this transition practice and the by-product is produced in the form of ketones the process is known as Ketosis. Fat becomes a primary source of energy imposingly and thus kick to a weight loss begins which also enhances physical and mental performance.
Indian Keto Diet Plan Benefits
According to research and popularity, the keto diet is comparatively more effective in improving health status than low-fat diets. Studies have shown that keto diet followers lose weight 2.2 times more than a restricted low-fat diet follower.
Typically during starvation glucose stored in the liver is released in the form of glycogen which is burned to use as fuel but in the keto diet fuel supply is shifted and the liver produces ketones by burning fats.
A high quantity of protein should be avoided as it prevents Ketosis.
Benefits of Indian Keto diets are as follows;
- It reduces blood sugar, it causes a drop in bad cholesterol and enhances cardiac health
- This helps reducing acne, & helps in inhibiting certain cancers
Additionally, it improves brain functions, and lastly it can reduce the symptoms of polycystic ovary syndrome (PCOS), to get all these advantages it is beneficial to consult an expert before starting this strict diet plan.
Keto Diet Plan for Indians (Days)
Diet plans for men and women are specifically different. Active women (of age 26 to 50) require 2000 calories each day to maintain their weight and lose 1 pound each week.
Calories intake decreases above age 50, but for an active man (of age 26-45) needs 2600 calories per day and after 50 energy intake decreases to 2200 calories along with that weight loss per week is essential.
There are a different number of days plan for the beginners to follow but it is best to discuss what is significant to eat in a keto diet, here is a list of food items in the diet chart; chicken, eggs, fish, red meat, bacon can be eaten.
Healthy omega 3 fats of fish species including
- Rohu
- Trout
- Tuna
- Mackerel
- Salmon
Natural fats from dry fruits and seeds like sunflower seeds, flax seeds, almonds, walnuts, and chia seeds are also an integral part of the keto diet. In diary items full-fat butter, cheese and creams are necessary.
Vegetables are healthy for all types of weight loss techniques. Indian keto diet planners must include
- Tomatoes
- Cabbage
- Cauliflower
- Zucchini
- Avocado
- Spinach
- Kale
- Brittle Gourd
- Eggplant
- Coriander
- Mint Leaves
In fruits berries, lemon and watermelon are an excellent choice. Keto-friendly beverages must all be sugar-free. Water is keto-friendly. The meal can be prepared in coconut oil, homemade ghee, and butter because of a high-fat diet.
So there are lots of choices to make keto desi dishes and salads for a daily 3 meal course of breakfast, lunch, and dinner. Eating a controlled portion and at a specific time is important in the keto diet for vegetarians and non-vegetarians.
There is also a list of food items that are not good to eat in a keto diet. Avoid all refined carbs and sugary foods like
- Pulses
- Eans
- Bread
- Rice
- Wheat
- Pasta
- Corn
- Quinoa
- Cereals
All fruits have natural glucose so they must not be consumed except for the few mentioned above.
Vegetables not to go are; potatoes, carrots, peas, sweet potatoes, and beetroot. Junk food including all processed foods (pizza, burger, and fries) is also a big no for keto diet planners.
Ketogenic snacks must be low in carbs, moderate in protein, and high in fats, so by focusing on low carb, high-fat foods like meats, dairy, eggs with low carb vegetables, and unsweetened drinks keto diet can be followed and advantages can be pursued.
Because of its weight-loss effectiveness ideas of cooking keto healthy recipes are increasing day by day by experimentation, desi recipes are available online (from YouTube) and from cooking books of professional dietitians.
For non-vegetarian 1 cup of Bullet Coffee (sugar-free) with 2 eggs and cheese spinach omelet in the morning, in lunch olive oil and butter stirred fry veggies with chicken pieces and in dinner cream of mushroom soup with coconut oil shallow fry fish is best.
Meal plan for vegetarians includes 1 bowl of shredded tofu mixed with onion spices and olive oil.
Scrumptious lunch can include spinach mushroom soup with cubes of white cottage cheese tossed in ghee, evening snack can be peanut butter keto bomb and a slice of cheese while in dinner soy chunks seasoned with onion curry leaves and green salad. These recipes are of high nutritional value and are beneficial for ketogenic people. Making the right dish is tricky.
What to Choose on Indian Keto Diet Plan
Here are some foods list that are allowed and not good to go when you are following Indian keto diet plan.
Foods that are allowed in Indian keto diet plan:
- Meats: Chicken, beef, lamb, fish, eggs, and tofu
- Seafood: Salmon, tuna, sardines, mackerel, shrimp, and crab
- Vegetables: Non-starchy vegetables such as cauliflower, broccoli, spinach, zucchini, kale, cabbage, and cucumber
- Healthy fats: Ghee, coconut oil, olive oil, avocado oil, nuts, and seeds
- Dairy: Full-fat yogurt, cheese, and cream
- Spices and herbs: Turmeric, cumin, coriander, ginger, garlic, and chili peppers
Foods that are NOT allowed in Indian keto diet plan:
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- Starchy vegetables: Potatoes, carrots, peas, and corn
- Grains: Rice, wheat, corn, quinoa, and barley
- Fruits: High-sugar fruits such as bananas, grapes, and mangoes
- Sugary drinks: Soda, juice, and sweetened tea or coffee
- Sweeteners: Sugar, honey, and maple syrup
- Packaged foods: Most packaged foods are high in carbs and low in nutrients, so it is best to avoid them.
It is important to note that the Indian keto diet is a high-fat, low-carb diet. This means that you should focus on eating foods that are high in fat and low in carbohydrates. You should also aim to limit your intake of sugar and processed foods.
If you are new to the keto diet, it is a good idea to talk to your doctor or a registered dietitian. They can help you create a safe and effective plan for your individual needs.
Conclusion
A Keto diet gives incredibly fast results and is ideal for people having diabetes, people who are overweight and want to enhance their metabolic system by losing weight.
The body feels energetic, controls blood cholesterol, increases the levels of HDL- good cholesterol, and helps you to feel fuller. Ketosis is safe and healthy but is not suitable for everyone.
This diet is not suitable for athletes and bodybuilders. It includes a variety of tasty, delicious, mouthwatering nutritious foods cooked in variable ways to get health benefits.
Keto diet was initially meant for epileptics to shift their brains from glucose to ketones, it’s a rigid diet and cannot be continued constantly.
It is a strict diet to follow and many people do not stick to it and have guilty pleasures (diet cheats) sometimes, so those people who want to start a keto diet should seek the guidance of medical professionals and experts to decrease the risk of side effects like:
- Deficiency of micro-nutrients
- Brain fogging
- Dehydration which can cause muscle cramps in legs
- Lethargy poor sleep
- Changed lipid profile
By cheating, the body can go off ketosis and shows no expected result. It is important to track your progress, stay consistent with the keto diet. It’s all about making the right decision and preferring a different lifestyle to follow along with beneficial guides and tips from a certified nutritionist in following the Indian keto diet plan.
FAQs
Q. What Indian dishes is Keto?
A. Many Indian dishes are keto-friendly and adds flavors to the culinary world list is long few recipes, which can be made at home and are available at local Indian restaurants like
- Coconut curry chicken thighs
- Instant pot butter chicken
- Chicken vindaloo
- Keto chicken Korma
- Lamb meatballs with Indian curry Sauce
- Rajma Chawal
- Cauliflower Rice
- Chicken Biryani
- Curry paneer Tray bake
- Vegetable Masala
- Indian roasted cauliflower Curry
- South Indian egg Curry
- Paneer Makhani
- Cauliflower
- Kale curry Soup
- Indian Saag
- Coconut shrimp Curry
- Tandoori fish Tikka
- Crispy homemade keto Indian Flatbread
- Low carb Indian vegetable Samosa
There are some Keto-friendly desserts too like Indian Keto coconut bars and Indian malai pea protein balls both, garnish with almonds at top. All are tasty and must-try dishes.
Q. Can we eat rajma in a keto diet?
A. Dieting is not a bed of roses. Controlling a craving is a very challenging process. In the keto diet legumes, pulses and beans are no-no, but fuse them in the diet in moderate quantity as a high quantity of protein slows down the weight loss process.
Portion controlled rajma are yes to go. Some of the experts suggest a keto-friendly rajma chawal recipe by replacing red beans with aliv seeds and white rice with brown rice or cauliflower rice. The recipe is simple; put soaked aliv seeds in the pressure cooker with ginger-garlic paste, salt, tomato puree, water, and ghee.
Cover the lid and put pressure on it, cook it till whistles go for 10 minutes then release the pressure, open the lid and boil it till the curry becomes dense. Serve it with brown rice or cauliflower rice.
Q. Are Indian curries low carb?
A. There are some Indian recipes with low carbs (net carbs of 10 grams) and are high in protein. (chicken, meat, and seafood) Some of the curries are good to serve with cauli-rice (grated cauliflower).
The Non-vegetarian favorite low carb Indian recipes are:
Tandoori whole chicken is a keto-friendly and gluten-free recipe, chicken korma is an Indian mild spicy curry in creamy coconut milk, it’s an easy pot meal and served with rice in restaurants.
Palak chicken is easy to make in a pressure cooker & a very healthy and delicious low carb curry, Butter chicken with Saffron rice is a tender and juicy recipe cooked in tomato sauce and is a dairy free option.
Similarly, chicken curry, chicken tikka masala, goat curry made deliciously good with yogurt, creamy lamb korma, qeema matar, coconut fish curry Tandoori fish tikka is a scrumptiously low carb dish.
Now for vegetarians, Indian recipes are made with white cottage cheese and it is a king of proteins in the healthy keto diet, low carb recipes are;
- Easy stuffed mushrooms
- Egg bhurji
- Green beans
- Carrots stir-fried
- Bhindi masala (stir fry ladyfinger)
- Palak Paneer
- Paneer tikka masala
- Sarson ka saag (spicy mustard green curry) is a traditional winter dish and served with corn flour flatbread.
- Paneer butter masala
- Vegetable korma
- Kadai paneer
- Zingy paneer tikka
All these Indian dishes have less than 10 grams of carbs and are ketogenic whereas low carbs recipes are less than 15 grams.
Q. Can we eat chicken tikka in Keto?
A. Yes, Keto chicken tikka is a super favorite Indian dish and is always on high request in Desi restaurants. Nutrition information consists of a total of 417 calories with net carbs of 3 grams, carbs 4 grams, protein 49 g, fat 21 gram, and fiber 1 gram.
Cut the boneless chicken in cubes, marinate them with spices including red chili powder, garam masala, coriander powder, Kasuri methi (fenugreek leaves), and elaichi powder, and put it aside for two and a half hour.
So that all spice flavors absorb in chicken after that poke the pieces in a skewer and grilled them on the oven for 15 minutes till tender and juicy, use butter or ghee for cooking and in the end served this succulent chicken tikka with a lemon slice or a mint chutney.
