Can I eat Tandoori Chicken in Keto Diet?

Dietary regimens that center around low carbohydrate consumption, like the ketogenic diet, have long been linked scientifically to quick fat melting and sustained weight loss. The ketogenic diet initially entered into the limelight around 1920 as a treatment for epilepsy under medical supervision. More recently, keto has become a popular diet for weight loss. Although exercise and working out is also very important, our diet is what makes sure that our efforts in the gym don't go waste. Low carb diets like ketogenic diet have gained traction for promising rapid weight loss and curbing hunger pangs. There are a number of conflicting studies on the topic and while some health experts are convinced that ketogenic diet is harmful, some research on the diet has concluded otherwise. Nonetheless, there has been a steady increase in the popularity of ketogenic diet for weight loss.

What is a Keto Diet?

A ketogenic diet is a low-carb, high-fat diet. It is a protein-based diet that powers the body to consume fats instead of starches to produce vitality. Ketosis is the driving mechanism of the ketogenic diet, and the concepts behind it are pretty simple. When your body is devoid of sufficient carbs to burn for energy, it starts burning fat, which results in ketone formation and is used to draw power for all the activities; this process is known as Ketosis. Many opt to follow a keto lifestyle because it has shown to be an effective way to lower risk factors for disease and lose weight, as outlined in numerous studies:

• Low-carb diets can lower your blood triglycerides
• It regulates the optimum functioning of body organs and tissues. 
• It aids in keeping up a healthy weight and helps prevent the gain the belly fat.
• Protein can diminish hunger and prevent overeating.
• It is essential for the upkeep of sound bones, muscle, ligament, skin, and blood.
• A protein-based diet also helps to balance the production and effective optimization of chemical enzymes and hormones.
• A low-carb diet can lead to an increase in blood levels of "good" HDL cholesterol.
• For those with diabetes and insulin resistance, cutting carbs can lower insulin and blood sugar levels.
• A low-carb diet such as keto can be an effective way to lower blood pressure.

Also, keto and low-carb diets have proven in studies to be beneficial for treating children with epilepsy. The same styles of eating are now being studied for their effect on other brain conditions, including Alzheimer's, Dementia, and Parkinson's disease.

So, what exactly does a ketogenic diet entail? Here are a few essentials:

• Meat, fatty fish: Browse an assortment of low-fat wellsprings of protein — including eggs, beans, poultry without skin, fish, lean meats, unsalted nuts, seeds, and soy items. If you eat meat, eat white meat, at any rate, multiple times more regularly than red meat. 
• Eggs along with dairy products like skimmed, low-fat milk, cheese, and cottage cheese.
• Avocados, healthy oils, condiments: Some healthy spices like turmeric, ginger, coriander, black pepper, etc. must be consumed.

 On the other hand, here are foods typically avoided:

• Beans/legumes, root vegetables, most fruits
• Grains, starches
• Anything overly sugary, high-carb, or "diet" (overly processed): Try and eliminate your intake of trans and saturated fats, processed meats, and unnecessary sugars.

 What all Indian Non-vegetarian dishes can you devour on a keto diet?

• All kinds of meats are allowed for consumption in the ketogenic diet, so you may also choose from several desi non-vegetarian dishes. 
• Mutton galouti kebabs and tandoori chicken dishes are examples of keto-friendly Indian dishes that non-vegetarians can add to their daily diet. 
• Chicken malai kabab is the most keto-friendly variety due to its high-fat content.
• The same goes for mutton kebabs, grilled chicken, tandoori chicken, etc. All types of dishes of eggs, such as egg curry, egg scramble, and other such recipes, are allowed in a keto diet.

 What is the nutritional value and content of Tandoori Chicken?

 Based on a 2000 calorie diet's daily values, one serving size of half kg chicken, the total calorie content is around 390-400 gm. The entire Carbs content is 8g, fats are 19g, and protein content is 45g. Hence, its ideal to be consumed on a ketogenic dietary regimen. However, packaged tandoori paste often contains sugars, stabilizers and wheat, none of which you want to be eating on keto. By making your own tandoori marinade you eliminate all these extra carbs. And you can also adjust the level of spice to your own personal taste.

Let’s have a look at the recipe of Tandoori Chicken with a mouth-watering keto-twist!

The low carb tandoori marinade for this recipe is bursting with flavor served with the lemon or lime juice and yogurt.

Ingredients: This recipe has two separate marinade ingredients and is applied in two steps.

•       1.5 pounds of Chicken Leg & thigh pieces, 4 pieces total
•       1 teaspoon of Garlic, crushed
•       1 teaspoon of Ginger, crushed
•       1 teaspoon of Kashmiri Chili Powder
•       1 teaspoon of Salt
•       1 teaspoon of Lemon Juice
•       2 teaspoons of Olive Oil

Second Chicken Marinade Ingredients

•       1/4 cup of Full Fat Greek or Natural Yogurt
•       1 teaspoon of Garlic, crushed
•       1 teaspoon of Ginger, crushed
•       1 teaspoon of Kashmiri Chili Powder
•       1 teaspoon of Salt
•       1/2 teaspoon of Ground Cinnamon
•       1/2 teaspoon of Cumin, ground
•       1/2 teaspoon of Paprika, ground
•       1/2 teaspoon of Allspice
•       1/2 teaspoon of Garam Masala
•       1 teaspoon of Lemon Juice

Procedure:

• Cut 4 to 5 slits in each piece of chicken
• Mix together all ingredients in the first marinade and rub over the chicken legs, ensuring that some marinate gets into the slits. We suggest investing in some disposable gloves.
• Marinate in the fridge for at least 30 minutes
• Mix together all the ingredients for the second marinade and pour over the chicken.
• Rub the second keto chicken marinade all over the leg and thighs and leave to marinate in the fridge for another 30 minutes.
• Preheat fan-forced oven to 190C/374F.
• Lay the pieces of chicken on a baking pan lined with parchment paper.
• Roast the chicken pieces for 30-45 minutes, until the skin has crisped and the legs are cooked through. Serve hot!

Bottom Line

Meat, chicken, fish, eggs, nuts and legumes (e.g. beans and lentils) are good sources of iron and protein. Iron is needed to make red blood cells, which carry oxygen around your body. Hence, due to the high good fat and protein content along with the low-carbs, Tandoori chicken can be relished on a keto diet!