How To Plan A Keto Diet For A Working Indian Professional?
- 15 Aug, 2020
Keto For Indian Working Professionals
While the Ketogenic diet promises many advantages, it can be very difficult to enforce it in real life because of the restrictions on carbohydrates and foods dependent on sugar. For "working people," who do not even have the opportunity to prepare or evaluate their meals, the problem gets much worse. But, if you can be a little clever about it, it is not difficult to do the Ketogenic diet for Indian working professionals.When you can make small adjustments to your daily eating schedule, Keto and/or Low Carb living can be very straightforward. Let us look at a one-by-one meal plan typical of Indian working professionals.
Lunchbox or dinner(late-night) menus will usually look like:
- A hearty part of either poha or rice (chapati/parantha/poori)
- One sabzi (typically a vegetable or meat dish like potatoes)
- 1 Dal (lentil)
- Salad meal (includes cabbage, radish, cucumber, basil, etc.)
- Raita, and Yogurt
- A sweet dish (a jam or halwa or kheer, etc.)
There may be combinations, of course, but this is more or less what you get! Let us seek to resolve this first now, and make this traditional Indian meal more Keto-centric. Stay out of the part of barley, or wheat. To this end stop any food dependent on grains (including suji, rice, bajra, makai, etc.). Many of those foods are high in carbohydrates that are now tolerated on Keto. So no rotis, paranthas, pooris, rice or idlis anymore.
Alternatively, the 'sabzi' will take the foundation of the meals forward. Thus, alternatively of one serving, take 2–3 amounts of sabzi forward. You are going to fill it up so keep it high. If you can afford money and time, if needed, take 2 sabzis. But, you will have to give up 'Potato.' We are high in carbohydrates and Keto is not good at it. Eat more green vegetables like spinach, bathua, basil, french beans, okra (bhindi), bottleguard (lauki), gobi, etc.
A more important part of the diet will be the dal going forward. Both dals are protein-rich and highly healthy. But they are still a little high in carbohydrates. But I would not suggest the portion size adjustment. Oh, yes, please feel free to add more butter or ghee. For example, salads are welcome so aim to monitor portions of starchy veggies like cabbage, radish, and beetroot. Onions, peppers, and cucumber make great salad inclusions. Increase serving size to cover the salads with more.
Raita or yogurt (unsweetened) are both perfect Keto foods and a strong calcium source. And keep eating just make sure that you do not add sugar.The Sweet dish is the only second thing you need to give up. It includes strong sugar doses and also basic carbohydrates. Pleasant dishes like Kheer and Halwa contain large doses of sugar, cereals, and condensed milk – none of which go with Keto. I realize that leaving sweets can be daunting but using these simple tricks to stave off sugar cravings.
I would suggest a few more changes to the diet, in addition to the following changes:
- Eat use coconut oil or desi ghee. Giving up all the vegetable oils-it is not healthy. Put more ingredients into your diet. They contain zero carbs but important minerals.
- Include large amounts of green vegetables that are not starchy.
- Unless you are non-vegetarian, eat more bacon, beef and fish that are grilled, than fried. Now go crazy on the chicken and shrimp tandoori.
- When you are a vegetarian, certainly have more (moderately) cottage cheese, soybean and tofu in your diet to make up for protein. Taking natural supplements where possible!
- Give up on coffee, powdered milk and buttermilk. Dairy is a tricky thing-understand why.
- Keep away from sweet fruits like strawberries, avocado, jackfruit, pineapples and so on. If you need to, go instead of berries and tangerines.
- Stay away from the fried snacks instead of bringing salted nuts and seeds for snacking.
- Keep distance from all the processed foods on the shelf or in the cafeteria.
- In your diet, you may include supplements with omega-3, zinc, magnesium, manganese, calcium and vitamin D3.
- Bring snacks and prepared meals everywhere you go, to stop mistakes!
- Hang on to vegetables and meat while dining out. Keep away from foods and vegetables made from corn. Most alcohols are nil carb and you get positive luck!
- Give it all up good for now. You are going to be happy you did!
Perhaps this will support more of your plight. Of course, you would need to grasp the fundamentals of yourself to work out a complete Keto diet that fits your requirement. For a jump, read this complete Ketogenic Diet beginners guide. Also, remember that even though you do not achieve Keto, a Low Carb lifestyle always gives you a lot of money. Gradually, you will put yourself in Keto and enjoy its amazing effects.