How to Start Keto Diet in India?
Ketogenic Diet or commonly known as Keto diet is a weight loss mechanism in which the body is bound into a state of ketosis to work with fats as the main source of energy. It restricts one’s carbohydrate intake and encourages one to consume higher fats. This process helps the body to use fat as its main source of energy rather than glucose or fat. This process is called ketosis.
Ketosis is a metabolic state where the body uses fat and ketones as the primary source of calories. When a person limits the number of carbs in their diet, the body in response starts consuming the glucose stored in the liver. Once our body’s stored glucose gets depleted, the liver launches into a ketogenic state and starts breaking fats into acids called ketones to supplement the lack of glucose. Essentially, a keto diet is meant to push the body into the ketogenic state, where the liver starts to break fats to supplement the lack of glycogenic calories. All in all, a Keto diet can facilitate weight loss and how to start keto diet in India, let’s discuss that in the next section.
Keto Diet Plan In India
Keto needs planning as it requires focus on foods rich in fats and low in carbohydrates. Mostly, all the food items that people consume daily have carbs- more or less! Best diet plans are those which need less preparation time and hold more shelf life.
Indian cuisine is rich in carbs and fitting in the keto requires a lot more effort than others. But, we do have certain vegetables and grains that are low in carbs and can turn out to be extremely nutritious. Keto diet will allow you to hit the high-fat food and they are in demand because of the taste they have. Most of the foods rich in fats are good in taste, so this diet allows you to enjoy your favorite high-fat food (low in carbs).
Vegetables that go well with Keto :
There are numerous vegetables that can easily be consumed while following the Keto Diet. Including green vegetables in the diet can be beneficial for the person who follows the Keto Diet plan. Vegetables like:-
Mint, coriander, mustard leaves, spinach, ginger, garlic, onion, cucumber, bell peppers, bottle gourd (karela), eggplant (baingan), ladyfinger (bhindi/okra) and broccoli blend well with the keto diet. Having stated that, tomato, mushroom, sweet potato, carrots and radish can be used in moderation. All these vegetables are low in fats, but rich in fiber.
Indian food on keto diet?
Cottage cheese (paneer) and cheese contain a negligible amount of carbs, which makes them superior over milk and curd in the keto diet. Full-fat milk products have high fats, low carbs, and moderate protein which makes them a major source of calcium and protein for vegetarians. Dairy products are typically low carb food, but it is important to remember that it still contains carbohydrates.
Nuts and Seeds – Nuts are high in fat and contain a moderate quantity of protein and carbs. You can always include them in your diet, but make sure to control the portion size.
Herbs and Spices – All the herbs and spices are allowed since they have a very low amount of carbs and can be added to enhance the taste and colour of the food.
Try to add a few pulses (dal) in your diet and make sure the carbs are controlled. The food mentioned above should be taken carefully as they have carbs which can cause trouble if taken in large amounts, otherwise it is best to avoid them.
Cooking Oil / Fat – Keto Diet demands high- fat which makes this choice a little easier. Opt for ghee, butter or cream. Coconut Oil and olive oils are preferred more above all.
Fruits – Most of the fruits are high in Carbs, which makes it difficult to choose. With the right pick, watermelon, avocados, blackberries, raspberries, strawberries, lemon, you can enjoy nature’s delight guilt-free and still maintain your Keto Diet. Other than fruits there are non-vegetarian food options too, such as eggs, chicken, mutton, pork, fish (salmon, tuna and sardines) one can consume.
Dos and Don’ts of a Keto Diet
As mentioned above, Keto Diet needs planning and it comes with certain guidelines to keep in mind. Let’s know about the dos first.
Balanced – diet: It is important to have a healthy balance of vegetables in the diet. This means lots of non-starchy vegetables and some fruits, nuts, and seeds, and also eat fresh meat which is organic and free from drugs and antibiotics.
Consume Healthy Fats: Since fats are food for your brain and a source of energy that can provide the mind with clarity, they are something one will need to include to make the most of his/her Keto diet. Avocado oil, coconut oil, butter, avocados, extra virgin olive oil, heavy cream, MCT oil and animal fats contain a healthy element of fats.
Hydrate Your body: When following a Keto diet plan, the body is no longer storing water as it did when carbohydrate consumption was higher. Drink lots of plain and filtered water to keep yourself hydrated.
Restore Electrolytes: In Ketogenic diet, your body often responds by flushing out water and electrolytes together. The effects of this process are often felt in the form of headaches, muscle spasms, dizziness, or other flu-like symptoms. The best way to skip over or diminish the impact is by being diligent about replenishing your electrolytes.
Don’ts of a Keto Diet– While opting for Keto Diet there are few things to remember which one has to avoid. It is better for his/her health to avoid processed and low-fat foods, here the list of foods one should refrain from:-
Avoid Processed Foods: It is best to avoid fast foods as they are unhealthy for the body, although this can be challenging at times one needs to look for more natural food options. Many processed foods are filled with preservatives and chemicals that can block the goal of the person who is practicing a Ketogenic diet.
Avoid ‘Low Fat’ Consumption: A large part of any keto diet includes lots of good fats. This is why one should avoid anything that is labeled as being ‘low-fat’. These foods will not provide the benefits that one is aiming for.
Avoid Obsessing About Calories or Ketones: Obsessing over calories can become incredibly overwhelming. Take a little time to adjust to the changes before tackling all of the complex details
Avoid Too Many Nuts Or Too Much Dairy: There’s nothing wrong with dairy or nuts as such if they are digested well (this will vary greatly from person to person). However, they are very calorie-dense, so it is quite easy to overindulge and to underestimate your actual consumption.
Myths about the Keto Diet Plan
Many misconceptions may create the Keto Diet approach more challenging and increase the chances of side effects or even pose health risks. Let’s check out 5 myths about Keto Diet:
Myth 1: Your Body Goes Into Ketoacidosis
Reality: It’s ketosis that causes the fat burn in keto.
In Keto Diet, people enter ketosis, a metabolic state where their body uses fat for fuel (rather than glucose, its preferred energy source). During this process, the body breaks down fat and converts it into ketone bodies. This is not the same thing as diabetic ketoacidosis, a potentially life-threatening complication of diabetes that happens when your body does not get enough insulin and ketone levels are simultaneously high, according to research.
Myth 2: One can go on and off Keto and still keep the weight off
Reality: Seesawing on keto will just lead you to gain all the weight back.
Keto has become such a fashion that people don’t understand what they’re getting into and jump into the diet. Because of that, people often follow the keto diet one day and then eat carbs the next. But you’re not going to reap the potential benefits of sustained ketosis this way.
Myth 3: Everyone has the same carb needs
Reality: How many carbs you should eat depends on your health.
Every individual has different body mechanisms and immune system depending on his/her diet and physique. When people start a very-low-carb diet like Keto, they may not realize how low the carbohydrates are? The intake of carbohydrates depends on an individual’s health.
Myth 4: Keto permits you to eat as much bacon and butter as you want
Reality: Keto calls for prioritizing unsaturated fat in your diet.
The ketogenic diet doesn’t allow you to eat all types of fats. The healthiest way to load up on fats is to limit saturated fats, like bacon and sausage, and to fill your diet with heart-healthy unsaturated fats, like avocados, olive oil, and flaxseed, along with nuts in moderation.
Myth 5: Because veggies and fruits can be high in carbs, you can’t eat them on Keto
Reality: You need to eat produce to avoid constipation, a nasty keto side effect.
Fruits and veggies are sources of carbohydrates. Still, that doesn’t mean you should avoid producing. This whole, unprocessed foods are important sources of vitamins, antioxidants, and fiber — the latter of which is critical for avoiding constipation, a common keto side effect.
To recapitulate, the key to getting the best results on Keto plan is to ensure that people follow all the requisites, consume the right and the best quality food. Give their body and mind some time to adapt to this new aspect of your diet and lifestyle, and they will quickly start seeing the amazing health benefits of the Keto diet.