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.