Top 20 Keto Friendly Foods & Diets for Indians
Eating correctly is the most important step when it comes to losing weight. The pace and speed at which you shed those extra kgs is all dependent on how healthy or unhealthy one’s meals are. That’s why there are always new fads coming in and out when it comes to effective weight loss techniques. Today everyone wants to be fit and has become extremely health conscious when it comes to decisions they make with food. One such diet is the Keto diet plan, that aims to cut out carbs from the dieter’s meal plan, and it has proven to be beneficial to many. Thus it can be assumed that the keto diet plan is here to stay. Initially used to treat medical ailments such as epilepsy, now has become a weight loss secret that several celebrities swear by. Here’s why the keto diet plan is so popular.
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Low carb diets like the keto diet meal plan are gaining all the traction as it has promised rapid weight loss without making one feel starved and deprived of food; it is almost like having the best of both worlds. However when it comes to Indian food, there is a general assumption about food being too rich, spicy, oily and filled flavor; basically one would not look at Indian meals and call them appropriate diet foods. While our herbs and spices that make food so satisfying are usually keto friendly, they are often times paired with foods that are carb dense, or ingredients that can keep one from entering into ketosis.
Fortunately today with the growing success of keto, there are increasingly more ways that the keto diet plan for Indians for its unique palate needs. In this guide we shall discuss an Indian keto diet meal plan to stay fit, energetic and lose weight. Let’s first understand what is Keto?
Keto for Weight loss- Keto Diet for Indians:
The word keto actually is derived from the word ketones, which is an alternative source of fuel for the body, when there is a shortage of glucose in the body. Now typically, when we consume carbohydrates, it breaks down into sugars, which the body absorbs and uses as fuel. However, on the keto diet, the body switches its fuel supply, and runs on fat. In other words, the keto diet helps in weight loss by causing the body to enter into a Ketogenic state, wherein the liver starts to break fats into ketones, which is basically breaking down fats into acid, in order to supply energy
The Ketogenic or Keto Diet plan is a high fat, low carb diet. It works on the idea that you deprive the body of its preferred fuel source, that is carbohydrates, and use fats for energy instead. The diet works in such a manner that body will get more calories from the proteins and fats that enter the body, and less from the carbohydrates. 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.
Research has shown that the Keto diet is much more effective than the other recommended low fat diets out there. One of the main benefits of the Keto diet is that it is extremely satisfying and filling, despite being a diet it does not curb one’s urge to eat by low calorie intake demands, and hence it does not feel like you are starving yourself. One can lose weight without having to micromanage their calorie intake; in fact studies show that the keto diet plan helps an individual lose 2.2 times more weight than a regular restricted low fat diet. There are specific keto diet plans for men and keto diet for women, thus it is a good idea to consult an expert who can guide you towards the right keto diet plan. Last but not the least, the reason for Keto’s popularity is that it not only helps in weight loss but has been proven to help in improving health conditions and prevents metabolic diseases.
Therefore, 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. The reduction in carbs puts the body into a metabolic state known as ketosis.
This is how the Keto diet works, however there is much more to this diet than just cutting carbs. Following the keto diet is a complete lifestyle change; like with any eating plan the keto diet comes with its own unique lifestyle requirements. It has its sets of advantages and disadvantages that are important to weigh in before diving into the diet plan.
Keto Diet for Indians: Keto diet food that is acceptable:
When one begins to research about the keto diet it can all seem a little too overwhelming mainly due to all the new foods one has to incorporate in their diet. However, that shouldn’t throw you off, after gaining a lot of traction, there are several keto friendly foods that can be consumed while one undergoes the Indian keto diet. Let’s have a look at some foods that can be consumed on the keto diet for Indians.
- 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.
- 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.
- Meats play a pivotal role in the keto diet, thus, chicken, red meat, fish, sausages, bacon, etc. are your best friends.
- Tofu or paneer are great alternatives to convert several non-veg dishes into vegetarian options.
- 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.
- 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
- 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 keto diet for Indians, and to help solve your concerns here 20 keto friendly foods that you can binge on while undergoing the Indian keto diet.
20 Keto friendly Foods to binge on the Indian Keto Diet:
1. Baingan Ka Bharta:
Brinjal or baingan is one of the best nutritious, low carb vegetable out there. The baingan bharta is a staple across many household, mainly due to its robust flavor. To cook the dish, the brinjal is first roasted over open flame and then mashed and cooked with a variety of spices. This is a great dish to eat with chapatti or rice. Check out the recipe
2. Paneer Bhurji
Paneer is your best friend on the Indian keto diet. This versatile keto friendly food is a great alternative to several meat recipes. 100 grams of paneer has merely 3.4 grams of carbs. Paneer is also extensively used in Indian vegetarian cooking, and Paneer bhurji is one of the easiest, most nutritious paneer dishes to make. It can also be added to salads!
Avial is a south Indian keto friendly food that originates from the state of Kerala. It is basically a vegetable stew that is cooked with seasonal veggies like green beans, drum sticks, brinjal, and coconut milk. It is given flavor with a tadka of flavorful curry leaves fried in coconut oil. The coconut oil and milk are both sources of good fats that are the building blocks of the keto diet for Indian’s.
4. Sarso ka Saag
Sarso ka saag is a dish made popularly in the northern part of India, and is a keto friendly food. It is rich in nutrients and is found extensively during the winter months. In order to increase this dishes nutritional value one can cook and add a dollop of ghee or clarified butter.
5. Palak Paneer:
Spinach is a great keto friendly food that is also a super food and is low in carbs. When paired with paneer this makes a great palak paneer dish that basically is pureed spinach sautéed with Indian spices.
6. Rotis and indian flat breads made of keto flour:
Rotis and other Indian flat breads can be made easily at home while taking onto considerations the keto diets requirements. Keto flour today is easily available today, check this out!
7. Coconut Chicken Curry
Coconut chicken curry is a low carb dish that also happens to be gluten free. It is paired with Indian spices that make it flavorful. This thick gravy can be paired with a bowl of rice or a roti/naan made from keto flour. The best part is, left overs taste even better, as the meat marinates further in the sauce overnight.
8. Butter Chicken:
Everyone loves butter chicken, period! If you don’t then, well we shall move on. However we are just glad that butter chicken can be classified as a keto friendly food with this recipe
9. Tikkas and Kababs are a good option to snack and eat while on the keto diet.
10. Vegetable masala:
Cook a wholesome sabzi featuring keto friendly veggies like cauliflower, tomatoes, etc. with flavorful spices
11. South Indian Curry with either egg/veggies/meat of choice
Hero the ingredient of your choice and simply cook this homemade gravy made up off coconut oil, mustard seed, cinnamon, peppercorns, cardamom, chilies and other wholesome spices. This creamy dish will make you come back for more.
12. Paneer Makhani
Fry up some paneer coated with turmeric, salt, chili powder, and then cook it off in a sauce made of ginger garlic paste, green chilies, onions and tomatoes.
13. Cauliflower soup with Kale/Spinach:
Blend up some cauliflower with spinach or kale and season with your favorite spice and top it off with cream or butter for a wholesome keto friendly meal. This dish is simple and easy to make and requires little to no prep; a perfect dish after a long tiresome day. It keeps you full and healthy.
14. Prawns in coconut curry:
This low carb protein goes great with a thick coconut curry that is creamy, rich, yet flavorful and has great textures going on with cauliflower rice.
15. Chicken Vindaloo:
Well this is not your typical chicken vindaloo because in order to make this a keto friendly food,we eliminate the potatoes, however still sthis is one of those gravies that remain a classic, especially if you are someone who enjoys spice.
16. Cauliflower Fritters (Gobi Pakoda):
Healthy, low carb and gluten free cheesy cauliflower fritters is a great breakfast food on the keto diet for Indiana, or just as a guilt free snack.
17. Ghee Roast veggies/meat:
Roast or sauté your favorite veggies or meat in ghee and some spices for a quick snack!
An all-time favorite Indian snack, poha is flattened rice that’s cooked in spices and is the perfect balance of spicy and tangy. One can amp up their poha by adding nuts and squeezing lemon.
19. Crispy Fried Karela:
This is the best item to snack on guilt free! Take your bitter gourd and squeeze out all the water from it, post that season it with salt, pepper and some chili powder as per liking, and then simply fry! These karela chips are completely keto friendly and are not one bit bitter!
20. Masala Omelet:
The humble masala omelet can be jazzed up in so many ways on the keto diet for Indians, and can be a wholesome breakfast some day and a quick snack on the other. Cook in butter or olive oil along with cheese and bacon to enjoy a fulfilling meal.
This culminates the list of 20 keto friendly foods, for the Keto diet for Indi’s. This keto diet meal plan that helps in effective weight loss, If and when done correctly, and combined with the right exercise and supplements! However, you need not worry, there are several more tasty meal options that you can prepare that are closer to home. Here are some Indian dishes that are fit to incorporate into your keto diet plan. To learn how to make the keto diet work for your daily needs here is an article that makes it easier to follow the keto diet with everyday Indian dishes!