Indian keto diet: A complete guide and plan for weight loss
- March 21, 2021
Without a doubt, the keto diet is a rage now. We bet everyone around you has at one time or the other talked about this low-carb, high-fat diet when discussing weight loss. When it comes to diet, no one can miss the word, keto. Many celebs and experts have given testimony of its success. Before we start with the investigation of the Indian ketogenic diet, let us understand the basics of this plan.
Keto is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates, as described by HealthLine.
The diet focuses on the consumption of fewer carbs which then lets your body convert fat into fuel. The broken-down fats create ketones and trigger a process called ketosis. The entire process works by fat burning.
- As this is a low-carb diet, try to include a sufficient amount of salt in your meal.
- Drink ample water.
- Consume salted nuts, a potassium-rich choice for energy.
The diet is divided into pretty simple dynamics. A person should intake 20-30% calories from protein, 05% from carbs and 60-70% (majority portion) from fats.
- Improves metabolic rate
- Cuts down blood glucose levels
- Decreases carbs intake
Yes. The only thing one needs to understand is the consumption of simple food and something that your body can easily adapt to. Any diet that takes a toll on your body isn’t recommended.
We are often under the assumption that Indian foods are high on carbs and including a keto diet plan in your lifestyle isn’t possible. However, the best results for the keto diet come from locally produced food. That’s not difficult to find.
A diet plan doesn’t mean you have to compromise on your taste buds. The main thing to focus on is to increase sources of fat. With that in mind, it is possible to adapt the keto diet across cuisines, availability of products and methods of cooking.
Your keto diet can include a simple yet tasty vegetable salad
- Diary options: Paneer, high-fat cream, white butter.
- Vegetarian options: Brinjals, beetroots, zucchini, bell peppers, spinach, cauliflower, kale, avocado, French beans, button mushrooms, bottle gourd.
- Non-vegetarian options: Apart from vegetables, you can choose from chicken, lamb, fish (salmon, tuna, sardine), mutton and eggs.
- Oil and clarified butter: As it is the primary source of energy, opt for ghee (clarified butter), coconut oil, olive oil, almond oil and other MCT oils that undergo minimal procession can be used.
- Add-ons: Peanut butter and other nut butter are a high source of instant energy and can be added in salads, smoothies etc.
You can use a natural sweetener like stevia or sugar-free keto sweeteners. However, try to avoid it as much as possible.
The only thing you need to keep a check on is the carb percentage. A strict no to high-starch flour, veggies and more. Your food should only consist of saturated and monounsaturated fat sources. Say no to processed polyunsaturated fats and trans fats. Likewise, say no to sugar. Alcohol can be consumed, but white spirits only – vodka is your friend; beer, whisky, any kind of cocktails will never let you reach ketosis – and in limited amounts.
Anyone and everyone can follow the Keto diet. Just as per your food preferences, the options change.
- Vegetable: all vegetables that usually is consumed in a plant-based diet.
- Other options: Soy, almond milk, almonds, walnuts, chia seeds, pumpkin seeds, flax seeds.
Fruits, sweeteners, carbonated drinks, legumes, sugar/ honey/ or any sweeteners, root veggies like potato, yam, sweet potatoes, sweets (mithai), chocolates, fried food, tamarind, rice.
Dieting it not that difficult or boring if you include food that you like. Here’s a sample diet plan that one can follow, as shared by TOI.
- Breakfast: Paneer/egg bhurji/cheese omelette/ sausages/eggs/green tea/ Bullet coffee (i.e. with MCT oil and butter)/smoothies with nuts and seeds.
- Lunch: Mix veg salad/ subji/soups/ mushroom curry/grilled fish/chicken/buttermilk
- Dinner: Vegetable salad/ Stir-fried paneer/tofu/ Chicken breast with vegetables/kababs/saag.
- Other options: palak paneer/ bharta/tandoori chicken salad/tikka/ cauliflower rice/almond flour keto dosa/ keto poha etc.
- While no one sticks to a diet plan for lifelong, make sure you eat everything in moderate quantity if you want the results of keto to remain constant.
- Keep a check on your calories and balance between protein, carbs and fat.
- No excessive munching on snacks
- Drink 3-4 litres of water daily.
- In case you’re ordering keto food from outside, always check the label to know which ingredients are being used!
It is always advised that you consult a nutritionist before starting out on a diet, especially one as radical as the keto. There is also some disagreement about how long one should carry on with a high-fat diet. As long as you exercise caution, pair this with a solid cardio-heavy exercise plan and stick it out for a couple of months – the keto diet will likely work for you.