Everything About Indian Keto Diet Plan

Everyone wants to be fit without hitting the gym and opting for an easy method of switching diet plans accordingly. Here comes the Ketonic diet as a help for such people. A ketonic diet is a food that has fewer carbs and more fats. The recent success of such a diet among people is adding a craze to it. One has not to do dieting to lose weight. A ketonic diet not only helps to lose weight but also keeps the body healthy. Apart from it is also observed by the researcher that a ketonic diet improves glycaemic control in people with type 2 diabetes.

Ketosis

When the body doesn’t have enough carbohydrates to burn for energy, it then switches to the burning of fats. Ketones are produced while burning fats, which are then used as fuel by the body, known as ketosis. So, Ketosis is a popular low-carb food plan. It helps to lose weight and keep the muscle. For a person who is healthy and is not pregnant then the ketosis process kicks in just after 3 to 4 days of having less than 50 grams of carbohydrate per day.

Indian Ketogenic diet meal plan

Switching to the ketonic diet plan is an easy process by just reducing the intake of carbs and consuming more fats and protein content. But for a country like India where the food habit is varied and different in each state, the choice of the meal plays a huge role in practical results.

What happens when you shift to Keto Diet?

Jumping to a keto diet from your regular diet plan when the body is not used to using fats as the primary source of energy, you might feel that you are losing your stamina, strength, and endurance. But it is only temporary. As the body gets adapts to the new mode of diet it will be back in its previous state.

What food shall you consume for the keto diet?

All those foods which are rich in fats are highly welcomed. Foods like coconut oil, olive oil, high-fat cream, butter, cheese, paneer, fish, lamb, eggs, and chicken can be taken. Also, those who are vegetarian, they can have food that is less starchy and ones with lower amounts of carbs. Veggies like Spinach, kale, and cauliflower are some of your good choices. Apart from that one can also consume nuts and seeds like almonds, walnuts, sunflower seeds, cashews, chia seeds, pumpkin seeds, and of course flaxseeds.

Fruits must be avoided as it contains sugar in them and we mentioned earlier that we do not want glucose in your diet. However, some fruits and berries can be taken but of course, it should be in moderation. Also, tea and coffee must be avoided, but if you consume them, avoid sugar. Stevia can be a viable option to consider.

 What foods should you strictly AVOID while on Keto?

Well, Indian as much as they love to eat food of various tastes. It can be very hard to keep oneself away from having such food while on the keto diet plan. But one can easily adapt to it. Basically, anything that contains carbohydrates is a big no. Also, one must avoid smoking and alcohol at all costs to be on the keto diet. So, here under are the list of food item that must be avoided.

• Carbonated drinks
• Legumes
• Fruits
• Sugar/ sweeteners
• Root vegetables like potato, yam, sweet potatoes
• Jaggery, honey
• Grains and cereals in any form
• Sweets and chocolates
• Processed foods
• Rice
• Tamarind
• Fried chaats

 Sample menu options for the Indian Keto diet plan

• Breakfast: Paneer/Egg bhurji/Cheese omelette/ sausages/eggs/Green tea/ MCT Coffee/Smoothie with some nuts and seeds
• Lunch: Mix veg salad/ subzi/Soups/ Mushroom curry/Grilled Fish/Chicken with some kind of fat. Chaach (buttermilk) can also be had.
• Dinner: Vegetable salad/ Stir-fried paneer/tofu/ Chicken breast with vegetables/kababs/Saag.