Everything you need to know about Indian Keto Diet
Before we delve into Indian Keto diet, let us first understand what is Keto diet and why there is so much talk about this diet.
The ketogenic diet is a very low carb, high fat diet that shares many similarities with low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits
So how does it work in layman’s language:
When one reduces their carbohydrate intake, the body eventually runs out of fuel, or blood sugar, that it can use quickly; this usually happens after three to four days of minimizing your carb intake. When the body realizes that it does not have enough quick fuel, it starts to break down protein and fat for energy, which leads to weight loss.
Different types of Ketogenic diets
There are several versions of the ketogenic diet:
- Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
- Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively.
The Ketogenic diet is also known to improve metabolic rate, cut down blood glucose levels and most of all, restrict the carb intake
Indian Keto Diet
So what are the foods available for Indian based foods ? Let us look at it in a more detailed manner
- Meats play a pivotal role in the keto diet, thus, chicken, red meat, fish, sausages, bacon, etc. are your best friends.
- Fish, especially fatty and oil rich fish is a good option. Salmon, trout, Tuna, mackerel are all great options to add to your diet for the best keto diet plan.
- Dairy is a major component too- adding cheese, butter, creams are essentials.
- Nuts and seeds are filled with good natural fats and work wonders for the wellness of the body too. Almonds, walnuts, flax seeds, chia seeds are all integral parts of the keto diet plan, and make great snacking options too while in between meals.
- When it comes to drinks, unsweetened coffee, and water is your go to option. However, if you want to up your game try these keto friendly beverages.
- Veggies like cauliflower, kale, spinach, cabbage, tomatoes, capsicums, zucchini, etc. are great options to cook meals with. Additionally, veggies like mint, coriander, mustard leaves, bottle gourd (lauki), bitter gourd (karela), eggplant (baingan), ladyfinger (bhindi) and broccoli go well with the keto diet meal plan.
- Tofu or paneer are great alternatives to convert several non-veg dishes into vegetarian options.
- Herbs and spices that are used extensively in Indian cooking can be used as normal as they have very low amounts of carbs, this way you can enhance the flavor of even the more boring keto food options.
- Cooking oil: Since keto diet is a high fat diet, cooking in ghee, butter or cream is recommended, one can also use coconut or olive oil.
- Fruits: Since most fruits are high in carbs, selecting fruits is a little harder. However watermelon, different types of berries and lemons are a few options you can enjoy.
The good thing is that there are actually a lot of options that we use daily in our households that can adapt and become a part of an Indian keto diet plan,
Foods To be avoided while on Keto Diet
The list of foods to avoid while on Keto can be discouraging for Indian food eaters while on Keto. But they are not difficult to adapt to.
Broadly speaking, the list of foods to avoid includes anything which can increase your carb intake.
Alcohol, sugar, smoking are strictly prohibited with the Keto diet. The following foods and drinks should also be refrained from:
Carbonated drinks, fried chaats, legumes, sweets, sweetners, root vegetables like yam, potato etc.
Too much snacking should also be avoided. While Keto works to cut down excessive snacking, make sure you have your foods mindfully.
Lastly, keep a check on the calorie intake. Even if you are opting for store-bought Keto foods or meals, always check the label first to know if the ingredients are indeed Keto-friendly and not too processed. Check for the flour used, sugar substitutes and calorie intake.
Too much snacking should also be avoided. While Keto works to cut down excessive snacking, make sure you have your foods mindfully.
Lastly, keep a check on the calorie intake. Even if you are opting for store-bought Keto foods or meals, always check the label first to know if the ingredients are indeed Keto-friendly and not too processed. Check for the flour used, sugar substitutes and calorie intake.
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