Who said you need to starve yourself to lose weight? Weight can be lost even with a full belly. And contrary to popular belief, food for weight loss can be flavourful. If you want to lose weight, the Keto diet is very useful. It is gaining popularity among the general public nowadays. Earlier people thought it was a diet for rich people. It was because the food eaten in keto seemed very exotic. But it can be done with low-cost food as well. The Keto diet can be vegan or vegetarian. It is not a meat-based diet. This is another misconception among people. You can very well utilize a keto diet without having meat or dairy products and lose weight.
The objective of the keto diet is to train the body so it considers fat as an energy source. This way, the body itself burns the fat accumulated in it. You don’t have to rigorously work out to burn fat. The Keto diet is a very low-carb diet. For your body to utilize fat as energy, you need to drop down the carb intake of the body. As carbohydrate is the main source of energy, when the intake is reduced, the body finds other sources from within. It finds fat as a suitable energy source and uses it extensively. The body needs energy throughout the day. It breaks down the fat very quickly in absence of carbs. Thus the weight loss is quick as well. Let’s see what a vegan or vegetarian healthy eating diet for weight loss looks like:
What an Indian keto diet plan is made up of
The aim is to reduce carb intake and increase fat intake. You can start having foods like legumes(remove this), cheese, butter, cream, seeds, coconut oil, dairy products (if you’re not vegan), etc. An average keto diet cycle runs for 4 weeks. The caloric intake keeps reducing every week. It can start with 1500 kcal and go down up to 900 kcal. The percentage breakdown of the diet can be 10-15% of carbs, 65% of fat, and 25% of proteins. Along with the diet plan, there are certain rules that must be followed to ensure proper weight loss. Now that we’ve understood the composition of the diet, let’s see what guidelines to follow during the Indian keto diet plan.
Rules to make Indian Keto Diet successful
Decrease the intake of Carbohydrates
This one goes without saying. Decrease the intake of carb-rich foods like Grains, fruits, sugar etc. Increase the intake of fiber in your meals. Say no to artificial sweeteners. Avoid sugar in all forms. Set the target of 20 grams of carbs every day.
Have more digestible fats
In the weight loss keto diet plan, fat is the energy source. You need to have high-fat foods which are digestible like coconut oil, butter, almond butter, peanut butter, etc. If you’re not vegan, you can have cheese, milk, paneer, curd, ghee, etc. On top of this, have more multivitamins like Omega 3.
Don’t forget your proteins.
NOTE : Do Keto Diet with the guidance of Qualified Dietician only. Otherwise, it can cause Nutritional Deficiencies or any other Healthy Ailments.
In the Indian keto diet plan, you can have 70 grams of protein every day. It is important to have it as it has essential amino acids. Good sources of protein are yeast, paneer, curd, tofu, etc. Curd also provides minerals like calcium, magnesium, and potassium.
Have more vegetables, seeds, and nuts
Vegetables are rich in fiber and nutrients. Don’t forget those in your diet. Vegetables with low starch are included in the keto diet. Examples are spinach, sprouts, cauliflower, broccoli, etc. Along with these, seeds and nuts like flax seeds, almonds, walnuts, pumpkin seeds, etc. also should be taken to make your keto diet healthier.
Use oil that is healthier
Don’t use regular oils in your keto diet. Healthy oils have healthy fats. These healthy fats make you feel full for a long time. These fats will be used as a source of energy so they need to be the right ones. Coconut oil is a great source of fatty acids. They can be used in cooking food. Another healthy oil is olive oil. It can be used in cooking and dressing. Try to get extra virgin olive oil instead of olive oil.
Follow these rules closely and start seeing the difference in your body. For you to kickstart your Indian Keto Diet journey, we are giving you a sample diet plan for the first week of your diet. Start your journey with this plan and then make the plan as per your taste and preference.
Indian keto diet plan for beginners:
Calories: 1500 KCAL
As soon as you wake up: 1 glass of lukewarm water with lemon juice
Breakfast: 1 plate of paneer bhurji and a glass of full-fat milk (almond milk for vegans)
Lunch: 1 bowl of salad, 1 bowl of curd, 1 plate of khichdi
Evening Snack: a handful of walnuts and 1 cup of coffee
Dinner: 1 bowl of spinach soup, 1 plate of tofu vegetable salad tofu