Introduction
A keto diet is an eating plan that emphasizes foods that are high in healthy fats, low in carbohydrates, and high in protein. The goal is to consume more calories from fat than carbs.
The diet functions by depleting the body’s sugar reserves. As a result, it will begin to degrade fat for energy. This results in the formation of molecules known as ketones, which the body uses as fuel. Weight loss can occur when the body burns fats.
While the keto diet appears to have some advantages, it is usually high in saturated fat. This can increase bad cholesterol in some people, increasing their risk of cardiovascular disease and cardiovascular problems such as heart attack and stroke. As a result, the keto diet may not be suitable for everyone.
Furthermore, the keto diet is not recommended for pregnant or nursing women, as well as those with kidney disease, liver disease, respiratory failure, cardiac arrhythmia, or type 1 diabetes. In this blog we will give you all the information about keto whether keto diet is good for weight loss and much more things.
Indian Keto Diet Plan
The Indian Keto diet is a diet strategy in which you are advised to reduce your carbohydrate intake while increasing your fat intake. A diet like this initiates the Ketosis process in our bodies, which results in the production of ketones. The Indian Keto diet is also referred to as a low-carb high-fat diet.
A diet does not necessarily mean sacrificing your taste buds. The primary focus should be on increasing fat sources. With this in mind, it is possible to modify the keto diet to different cuisines, product availability, and cooking methods.
Foods To Include In Indian Keto Diet
- Dairy Products: Paneer, White Butter, High Fat Cream.
- Vegetarian Food: Beetroots, Zucchini, Bell Peppers, Brinjal, Kale, Avocado, French Beans, Bottle Gourd, Cauliflower.
- Non-Vegetarian Foods: Apart from vegetables, you can have Chicken, Salmon, Fish, Mutton and Eggs.
- Oil and Ghee: Ghee, Coconut Oil, Olive Oil, Almond Oil, and other MCT Oils.
- Extra Add-Ons: Peanut Butter and Nut Butter are high sources of instant energy.
The only thing to keep an eye on is the carb percentage. High-starch flour, vegetables, and other foods are strictly prohibited. Your diet should only contain saturated and monounsaturated fats. Say no to polyunsaturated and trans fats that have been processed.
Dieting doesn’t mean sacrificing your favourite foods. You can easily include your favourite food items with proper ratios. Here’s a sample diet that one person can follow:
- Breakfast: You can have paneer, egg bhurji, eggs, green tea, coffee, smoothies with nuts and seeds.
- Lunch: Veg salad, stir fried paneer, tofu, soup, mushroom curry, buttermilk, saag.
- Dinner: Stir-fried paneer, Tofu, Chicken breast with vegetables, kababs.
The vegetarian keto diet is a diet that combines vegetarianism and keto dieting. The majority of vegetarians consume animal products such as dairy but avoid meat and fish.
Meanwhile, the ketogenic diet is a high-fat diet that restricts carbohydrate consumption to 20-50 grammes per day. This ultra-low-carb diet induces ketosis, a metabolic state in which your body begins to burn fat for fuel rather than glucose.
Foods To Eat
- Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers
- Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil
- Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts
- Seeds: chia, hemp, flax, and pumpkin seeds
- Nut butters: almond, peanut, pecan, and hazelnut butter
- Full-fat dairy products: milk, yogurt, and cheese
- Protein: eggs, tofu, natto, and nutritional yeast
- Low-carb fruits (in moderation): berries, lemons, and limes
- Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, and thyme
Day 1
| Breakfast | Tofu along with Strawberry Smoothie |
| Lunch | Summer Vegetable Bisque with Soy Salad. |
| Snack | Cucumber Slices with Olive Tapenade. |
| Dinner | Vegetable Burgers with Black Bean Sauce. |
Day 2
| Breakfast | Fruit with high fiber content cereals. |
| Lunch | Black Bean Soup with some Green Salad. |
| Snack | Vegetable Spring Rolls with a Spicy Peanut Sauce. |
| Dinner | Spinach Pie with a Vegetable Salad |
Day 3
| Breakfast | Scrambled Tofu. |
| Lunch | Vegetable Salad with Dressing. |
| Snack | Spinach and Artichoke Dip. |
| Dinner | Vegetarian Sloppy Joes with a Green Vegetable Salad. |
Day 4
| Breakfast | Scramble Tofu with sauted veggies and hot sauce |
| Lunch | Lentil Soup |
| Snack | Roasted and crunchy beans |
| Dinner | Vegetarian Lasagna |
Day 5
| Breakfast | Protein smoothie bowl with fruit and veggies, flaxseed with nuts on the top. |
| Lunch | Falafel Platter and salad |
| Snack | Apples with peanut butter |
| Dinner | Beans Burrito |
Day 6
| Breakfast | Chocolate Keto Smoothie |
| Lunch | Stuffed Avocado |
| Snack | Fruits and Peanuts |
| Dinner | Salad |
Day 7
| Breakfast | Spinach Chilla |
| Lunch | Vegetable Salad with dressing |
| Snack | Fruit Bowl |
| Dinner | Vegetable Wrap with tofu and vegetables |
Health Benefits Of Keto Diet
1. Promotes Weight Loss:
The ketogenic diet may aid in weight loss in several ways, including increasing metabolism and decreasing appetite.
Ketogenic diets include foods that are filling and may reduce hunger-stimulating hormones. The Keto diet may reduce appetite and promote weight loss for these reasons.
2. Improves Acne:
Acne can be caused by a variety of factors, including diet and blood sugar levels in some people.
A diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause significant fluctuations in blood sugar, both of which can be harmful to skin health.
3. Helps To Improve Health:
When trying to follow the ketogenic diet, it is critical to eat nutritious foods. Some evidence suggests that eating healthy fats like avocados instead of unhealthy fats like pork rinds can help improve heart health by lowering cholesterol.
4. May Protect Brain Health:
The ketones produced by the keto diet have neuroprotective properties, which indicates they can strengthen and protect the brain and nerve cells. A keto diet may aid in the prevention or management of conditions such as Alzheimer’s disease.
5. Helps To Reduce Seizures:
Ketosis has been shown to reduce seizures in people with epilepsy, particularly those who have not responded to other treatment options. The ketogenic diet may reduce epilepsy symptoms through a variety of mechanisms.
Frequently Asked Questions
Ketogenic diets are effective for losing weight and lowering risk factors for certain diseases. While low-fat diets are traditionally recommended for those looking to shed pounds, research shows that keto is, in fact, a superior approach to weight loss.
The most common complications for adults following the ketogenic diet are weight loss, constipation, and elevated levels of cholesterol and triglycerides. Women may also experience amenorrhea or other menstrual cycle disruptions.
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating.
A ketogenic diet promotes adenosine activity in the body, helping to relax the nervous system, as well as reducing pain and inflammation—all of which can help improve sleep.
No, you should avoid cheat days in ketosis because when you consume too many carbs your body comes out from ketosis and getting back to it takes several days to a week. It may interrupt your weight loss progress.
You should avoid dairy products because it contains high carb in it which is not keto- friendly.