The Indian Way of Following Keto Diet
- 03 Jul, 2020
A Ketogenic diet is one of the most trending low carb diets which aims to consume foods which are rich in sources of fat and have adequate protein so that the body starts utilizing the healthy fats instead of carbs as the primary source of energy.
The word Keto is originally derived from the word Ketones, which is an alternative source of energy for the body. The body utilises ketones in the shortage of glucose. When one follows the Ketogenic diet, the carbohydrates intake decreases and gradually the body starts falling short on carbs to produce energy and it starts attaining Ketosis which is the breaking down fats and proteins for energy, thus making them the primary source of energy for the body.Ketones also decrease the oxidative stress and destroy the free radicals from the body, increasing antioxidants to improve the process of Ketosis.
HEALTH BENEFITS FROM KETO
Fitness freaks from all over the world including India follow this diet due to the endless health benefits it offers. It cures a wide range of ailments from burning fat and helping to lose weight to treating many heart diseases, nervous system diseases, chronic disorders, brain diseases, epilepsy, type 2 diabetes, Parkinson's, autism and some rare kinds of cancers as well.
It also reduces the risk factors caused by long term diseases and by old age health problems. If followed properly and in the ideal proportion, Keto friendly diet generally has no side effects except a few like nausea, sugar cravings, headache etc. in the initial days of the diet due to Keto flu. Keto Diet is well known in efficient cure and prevention of these diseases
Epilepsy - A disease which causes seizures due to excessive brain activities. Studies have shown that Keto diets can reduce seizure frequency and severity in many children and adults with epilepsy who don't respond well to the drug therapies.
Metabolic Syndrome - Metabolic syndrome is referred to as prediabetes characterized by insulin resistance.Keto diets have been known to reduce abdominal obesity, triglycerides, blood pressure and blood sugar in people with metabolic syndromes such as large waistline, elevated triglycerides etc.
PCOS or Polycystic Ovary Syndrome- PCOS is a disease marked by hormonal dysfunction that often results in irregular periods and infertility. Females with a PCOS following a ketogenic diet may experience weight loss, reduction in insulin levels and improvement in reproductive hormone function.
Diabetes - Diabetes is a commonly occurring disease in which the body experiences high amounts of blood sugar in the form of glucose. In the current scenario, Keto is well known for helping getting rid of extra fat on the body i.e. losing weight and balancing the hormonal imbalances in the body.
KETO IN INDIA
India has never been lagging behind in accepting health trends and has accepted the popular Keto diet whole heartedly by giving it an obvious Indian touch. There are many Keto friendly Indian diets and most importantly almost all Indian spices and Indian vegan populations favorite - paneer are Keto friendly in nature.
In an ideal Ketogenic diet, the meal comprises only 5% carbs (below 20 gram of carbs), 25% protein and a huge 70% fat. This diet, if followed over a good period of time, helps the liver to break down the fats and produce ketones which help the body enter the state of ketosis.
INDIAN KETO DIET
The Indian eating plan is known for its richness in carbohydrates which is against the rule of Keto. Indian people are fond of whole wheat flour recipes such as rice, pulao, biriyani, potato recipes such as potato curry but these are not Keto friendly due to the high carbohydrate and starch content they have.
KETO FRIENDLY INDIAN DIET
Here is a brief on some Keto Friendly Vegan and Non-Vegan Keto diets which one can consume. A Non-Vegan diet is generally easy to follow as it has a plethora of options as far as Keto foods and supplements are considered. It also provides a brief on the vegan keto foods which are already a part of the Indian plate, just with a little addition or subtraction to it, it can be added in the regular Keto diet as well.
NON VEGAN KETO DIET
A non vegan diet can be pretty easy to follow like a Mediterranean diet, since all kinds of eggs, fresh and unprocessed meat and chicken are Keto friendly due to the high content of fats in them. They are rich in protein with no traces of carbs in them.
Eggs are considered to be the best friends of a Keto diet as they have high amounts of saturated and unsaturated fats and proteins in their egg white and yolk. Eggs can be eaten 2-3 times a day in the form of omelets, egg salad, and egg curry as they decrease the hunger and also help the body to lose weight.
Popular Indian non vegan recipes include Butter Chicken, Chicken fritters, Coconut Chicken curry, Chicken breast meat, pork curry, lamb meat, steak etc.Fresh chicken and meat cooked in extra virgin olive oil, smoke point instead of an average vegetable oil makes the dish better in terms of nutrition, heart health, weight loss and health.
Indian people are fond of eating different kinds of fishes as well; Keto recommends them to have Omega 3 fatty fishes instead since Omega 3 fishes are good sources of protein and rich in fats with a negligible amount of carbs in them.
Studies show that fishes like Salmon, Tuna, Catla and Catfish are excellent sources of fats and if cooked in special quality olive oil with the Keto friendly Indian spices, they turn out very delicious and nutritious.
VEGAN KETO DIET
Indian vegan people have a plethora of food options to explore and try. Paneer, Whipped Cream, High Fat Cream, Desi Ghee, Cheese, Thick Buttermilk, Yogurt, Full Fat Milk are some Keto friendly dairy products which can become a part of the daily Keto plate.
While paneer can be used to make paneer bhurji, paneer curry, paneer salad etc. (with the Keto friendly Indian spices), buttermilk, full fat milk can also be included in the meal.
It is to be noted that not all vegetables are Keto friendly since a lot of them have high starch content and are high in carbs. Vegetables such as cauliflower, capsicum, cabbage, spinach, lettuce, kale, aubergine, cucumber, green beans, red and green peppers, olives, mushroom, tomatoes and onions (in small amounts) are Keto friendly.
These veggies can be made into vegetable curry with good cooking oil, mixed veggie salad dressing and vegetable soups. Some great options for veggie soups are Spinach soup with mushrooms, Kale soup, Tomato soup with cheese, almond veg soup and mixed veg soup with cheese, butter and spices.
Some common Indian traditional vegan Ketogenic recipes are paneer bhurji, paneer makhani, baingan bharta, Keto idli-sambhar, mushroom masala, Keto poha, palak paneer or spinach- paneer curry, made in coconut oil.
Some sauces such as mint-coriander sauce made in avocado oil, green tomato sauce and creamy cauliflower sauce can be used as condiments and seasoning for the food.
Confusion about the Indian Ketogenic diet is no more a thing to worry about now. This blog gives a detailed description about the Indian Keto diet, vegan and non-vegan, what to eat and what not to eat. Following this diet would prove very beneficial on both health and fitness ends and gives good results in the long term/short term.
The detailed description of the Indian vegan and non vegan Keto diet plans will give your taste buds the taste of rich Indian food as well not compromise on your health by keeping the carb intakes in check. Make sure you take a high fat and protein rich diet.
Keep Calm and Eat Keto !