So, you have decided to try out an Indian keto diet plan and jump-start your health and fitness goal.
Going for a keto diet is a popular choice right now for weight loss in India.
This is because Indian diets are very high in carbohydrates and sugar which are a major concern of individuals for obesity, type 2 diabetes, hypertension, and cardiovascular disease. [1, 2]
No worries….
This article will explain everything you need to eat, avoid, and a 1-week keto diet plan for Indians.
What is a Keto Diet?
A keto or ketogenic diet is a very low-carb and a very high-fat diet, which helps you burn fat more effectively. It primarily consists of high-fat, moderate-protein, and very-low-carbohydrate.
Typically on a ketogenic diet, your per day meals should be divided as
- 60% to 80% fat,
- 15% to 20% protein, and
- 5% to 10% carbohydrates.
This means that you have to eat fat in each meal.
Although the exact ratio depends on your particular requirements, a study at the Journal of Nutrition and Metabolism reported that a “well-formulated” keto diet should typically contain fewer than 50 g of carbs per day and approximately 1.5 g of protein per day per kilogram of your body weight.
If you are following a 2000-calorie diet, this will amount to about 165 g fat, 40 g carbohydrate, and 75 g protein. [3]
How does a Ketogenic Diet Work?
Generally, a keto diet involves a drastic reduction of carbohydrates typically less than 50 g per day, the primary source of energy production in the body tissues, and replacing it with fat.
As a result of reduced carbohydrates, as the body requires 120 g of glucose per day, it starts using stored glucose and cannot store glucose.
When this continues, glycogen stores fully deplete and insulin secretion significantly reduces which puts the body into a catabolic state called ketosis. As a result, it forces the body to go through certain metabolic changes.
Two metabolic changes happen [4]
- Gluconeogenesis – It is the process of producing glucose in the liver primarily from lactic acid, glycerol, and the amino acids-alanine and glutamine.
- Ketogenesis – When glucose availability drops further, the body starts producing an alternative fuel source from stored fat called ketones to cope with the energy demand, and thus ketogenesis begins.
When the body enters into ketogenesis, it replaces glucose as the primary source of energy and the body begins to use fat as its primary fuel in the form of ketone bodies.
In a ketogenic diet, the entire body starts burning fat 24 by 7 and becomes incredibly efficient at burning fat for energy supply.
Research about Keto Diet for Weight Loss
Many studies have been done to find out the potential benefits of a keto diet on weight loss. These studies have proved that a keto diet is able to induce effective weight loss along with improvement in several cardiovascular risk parameters, type 2 diabetes, and cognitive decline. [5, 6, 7, 8, 9]
Several theories exist about why the keto diet promotes weight loss [10]
- Higher satiety with a decrease in food craving due to protein in the diet.
- A decrease in appetite control hormones.
- A decrease in total cholesterol, LDL cholesterol, and triglycerides, and an increase in HDL cholesterol.
- Increase in calorie burning due to converting fat and protein to glucose.
What to Keep in Mind While Creating a Keto Meal Plan
While creating an Indian ketogenic diet plan, taking care of the combination of macronutrients are crucial. The main focus should be reducing carbs, increasing the fat, and keeping the protein in moderation.
How fast you want to enter into a ketogenic state depends on how many carbs you take. The more restriction you will put into the carbs intake, the faster you will enter ketosis.
To achieve a faster ketogenic state the carbohydrate intake should be less than 15 g per day.
In a typical ketogenic diet, your meals are roughly 60% to 80% fats, 20% protein, and a maximum of 10% carbohydrates. So, in order to remain in a state of ketosis, restricting the net carbohydrates (total dietary carbohydrates – total fiber) to 20 – 50 grams per day is essential.
Additionally, not avoiding items rich in refined carbohydrates such as wheat, starch or fruit will bring the body to burn carbohydrates for fuel rather than fat and the body will come out of the ketogenic state.
What to Eat in an Indian Keto Diet? – Food Lists
Here are the healthy foods that you should eat in a keto diet:
- Olive Oil
- Coconut Oil
- Butter
- Ghee
- Heavy Cream
- Fatty Fish like Katla, Rohu
- Chicken breast/thigh
- Egg
- Avocado
- Leafy Greens like spinach
- Broccoli
- Cauliflower
- Cucumber
- Onion
- Tomatoes
- Unsweetened Green Tea
- Peanuts
- Walnuts
- Almonds
- Cashews
- Flaxseed
- Chia Seeds
- Sunflower Seeds
- Pumpkin Seeds
- Paneer
- Cheese
- Tofu
- Pepper
- Mushroom
What Indian Foods to Avoid?
Here are the foods that you should not eat on a keto diet. They are high in carbs and full of sugar and starch.
- Fish or Chicken Nuggets
- Bread
- Roti
- Cereals
- Grains
- Pasta
- Potatoes
- Sweet Potatoes
- Beans
- Lentils
- Corn
- Milk
- Fruits
- Chocolates
- Sweets
- Honey
- Jaggery
- Alcohol
1 Week Indian Keto Diet Plan
Most of your meals should contain high fat and protein with vegetables.
Indian Keto Diet Plan for Vegetarians
Monday
- After Wakening – 4 -5 almonds + 1 cup bullet coffee or unsweetened green tea.
- Breakfast – 250g paneer bhurji + 1 glass avocado smoothie + 1 cup spinach.
- Lunch – 1 cup boiled or fried broccoli + 1 spoon of peanuts + salad with olive oil dressing.
- Dinner – 250g Paneer pakora + 1 cup cauliflower and peas + salad with olive oil dressing.
Tuesday
- After Wakening –Spinach almond smoothie with butter.
- Breakfast – Keto crispy dosa & coconut chutney + unsweetened green tea.
- Lunch – 1 tsp pumpkin seeds + 1 cup kala chana + buttermilk.
- Dinner – 1 plate of mixed vegetables with tofu or paneer + ½ cup of sautéed mushroom.
Wednesday
- After Wakening – 1 cup bullet coffee.
- Breakfast – Multigrain grilled cheese sandwich + Smoothie + nuts.
- Lunch – Vegetable soup + salad with olive oil dressing.
- Dinner – Spinach, mushroom, and capsicum stir-fried in olive oil + soybean chunks curry.
Thursday
- After Wakening – 1 cup bullet coffee.
- Breakfast – smoothie made with full-fat milk topped up with berries, chia seeds, and nuts.
- Lunch – Baked French beans with cheese + buttermilk.
- Dinner – Cauliflower fried rice made with coconut oil + keto malai paneer tikka.
Friday
- After Wakening – 1 cup keto masala chai.
- Breakfast – Greek yogurt topped with walnuts and chia seeds.
- Lunch – Stir-fried ladyfingers with peanuts + salad with olive oil dressing.
- Dinner – Cheese pakora fried in peanut oil or coconut oil.
Saturday
- After Wakening – 4 -5 almonds + 1 cup bullet coffee.
- Breakfast – Keto chocolate smoothie + 1 cup spinach.
- Lunch – Baked French beans with cheese + buttermilk.
- Dinner – 250g Paneer pakora + 1 cup cauliflower and peas + salad with olive oil dressing.
Sunday
- After Wakening – 4 -5 almonds + 1 cup bullet coffee.
- Breakfast – 1 bowl of boiled veggies along with the cheese.
- Lunch – 1 tsp pumpkin seeds + 1 cup kala chana + buttermilk.
- Dinner – 1 bowl of brown rice stir-fried with veggies.
Indian Keto Diet Plan for Non-Vegetarian
Monday
- After Wakening – 4 -5 almonds + 1 cup bullet coffee or unsweetened green tea.
- Breakfast – Cheese egg omelet with veggies cooked in olive oil and butter + 2 – 3 Whole Eggs + 1 glass avocado smoothie + 1 cup spinach.
- Lunch – 1 cup boiled or fried broccoli + 1 spoon of peanuts + salad with olive oil dressing.
- Dinner – 200g grilled fish + 2 Whole Eggs + salad with olive oil dressing.
Tuesday
- After Wakening –Spinach almond smoothie with butter.
- Breakfast – Keto crispy dosa & coconut chutney + unsweetened green tea.
- Lunch – 1 tsp pumpkin seeds + 1 cup kala chana + buttermilk.
- Dinner – 1 plate of mixed vegetables with tofu or paneer + ½ cup of sautéed mushroom.
Wednesday
- After Wakening – 1 cup bullet coffee.
- Breakfast – Multigrain grilled cheese sandwich + Smoothie + nuts.
- Lunch – 120 g grilled chicken cooked in olive oil or coconut oil and add 1 teaspoon chia seeds + 1 cup boiled broccoli + 1 spoon peanuts + salad with olive oil dressing.
- Dinner – Spinach, mushroom, and capsicum stir-fried in olive oil + soybean chunks curry.
Thursday
- After Wakening – 1 cup bullet coffee.
- Breakfast – Scrambled eggs with veggies cooked in olive oil and butter + 2 – 3 Whole Eggs + 1 glass avocado smoothie + 1 cup spinach.
- Lunch – Baked French beans with cheese + buttermilk.
- Dinner – Cauliflower fried rice made with coconut oil + keto malai paneer tikka.
Friday
- After Wakening – 1 cup keto masala chai.
- Breakfast – Cheese egg omelet with veggies cooked in olive oil and butter + 2 – 3 Whole Eggs.
- Lunch – Mutton or chicken seek kabab + salad with olive oil dressing.
- Dinner – Cheese pakora fried in peanut oil or coconut oil.
Saturday
- After Wakening – 4 -5 almonds + 1 cup bullet coffee.
- Breakfast – Keto chocolate smoothie + 1 cup spinach.
- Lunch – 120 g grilled chicken cooked in olive oil or coconut oil + buttermilk.
- Dinner – 250g Paneer pakora + 1 cup cauliflower and peas + salad with olive oil dressing.
Sunday
- After Wakening – 4 -5 almonds + 1 cup bullet coffee.
- Breakfast – 1 bowl of boiled veggies along with the cheese.
- Lunch – 1 tsp pumpkin seeds + 1 cup kala chana + buttermilk.
- Dinner – 1 bowl of brown rice stir-fried with veggies + keto black pepper chicken salad.
Indian Keto Diet Recipes
Here are some recipes for the Indian keto diet plan:
Keto Masala Chai
Ingredients
- 200ml water
- 1 tsp tea
- 2 cloves
- 3 cardamoms
- 1/2 inch cinnamon stick
- 2 slices of fresh ginger
- 1/2 cup heavy cream
Direction
- Take a pan and pour water into it. Add crushed ginger, cloves, and cardamom, and bring the water to a boil.
- Now, add the tea and let it boil for 2-3 minutes.
- Then, add heavy cream and cinnamon stick and let it boil for 3-4 minutes.
- Strain the tea into serving cups and enjoy.
Keto Crispy Dosa
Ingredients
- ½ cup almond flour
- ½ cup shredded mozzarella
- 15 ml coconut milk
- ¼ tsp jeera powder
- A pinch of hing (asafetida)
- Salt to taste
- 1 tsp coconut oil
Direction
- Combine all the ingredients in a bowl and mix well to make an even and consistent batter. Keep the batter aside for 10 – 15 minutes.
- Now, heat a no-stick pan over medium flame and grease the pan with coconut oil.
- Pour the batter and spread it evenly in a circular shape.
- Drizzle some coconut oil on the sides of the dosa and cook on a low-medium flame till one side of the dosa turns brown and the sides begin to lift.
- Fold the dosa and serve it with coconut chutney.
Keto Malai Paneer Tikka
Ingredients
- 100gm paneer cubes
- ¼ cup malai/cream
- ¼ cup curd/yogurt
- 1 tsp lemon juice
- 1 small finely chopped green chili
- ½ tsp ginger garlic paste
- 1 tbsp chopped coriander
- ½ tsp cumin powder
- 1 tsp garam masala
- ½ tsp crushed Kasuri methi
- 3 cardamom pods
- ¼ tsp black pepper powder
- ½ Capsicum
- ¼ onion
- Salt to taste
- Oil
Direction
- Take a large bowl and add cream, curd, lemon juice, ginger-garlic paste, chili, pepper, garam masala, cumin, and Kasuri methi, and mix well.
- Now, add paneer cubes, onion, and capsicum and mix well.
- Cover and marinate for at least 30 minutes.
- Now skew the paneer cubes with capsicum and onion.
- Heat a Tawa or a pan and brush the oil as required. Roast until it turns golden brown.
- Turn around and roast until the other side turns golden brown.
- Finally, sprinkle chaat masala and coriander leaves and enjoy paneer malai tikka.
Keto Black Pepper Chicken Salad
Ingredients
- 120gm chicken breast
- 2 tsp coconut oil
- ¼ sliced capsicum
- ¼ sliced onion
- ½ cup finely chopped coriander leaves
- ½ cup curd
- 4 chopped garlic cloves
- ½ lemon
- 1 tsp black pepper
- Salt to taste
Direction
- Wash the chicken breast and cut it into strips.
- Marinate it with salt, curd, black pepper, and lemon juice and keep aside for at least 30 minutes.
- Now, heat the oil in a pan and add garlic and sauté until light golden in color.
- Then add capsicum and cook until it gets soft.
- Add marinated chicken and cook till it becomes golden in color. Finish it with chopped onion.
- Take it out in a bowl and dress it with coriander leaves and serve hot.
What are the Adverse Effects of a Keto Diet?
There are a collection of short-term side effects (sometimes referred to as keto flu) reported at the beginning of a keto diet which includes:
- nausea
- frequent urination
- muscle cramps
- vomiting
- headache
- excessive thirst
- fatigue
- dizziness
- insomnia
- low blood sugar
- difficulty in exercise tolerance and
- constipation
The above short-term effects last for a few days to a week and can be minimized by staying enough hydrated and getting plenty of sleep.
Additionally, long-term consumption of low-carbohydrate diets with increased fat has been speculated to boost inflammatory pathways and oxidative stress, and promote aging. The diet can also develop nutrient deficiency as the diet has a lower intake of vegetables, fruits, and grains.
Adding avocado, spinach, chia seeds, and flaxseed to the meal plan will help you to combat essential nutrient deficiency.
Some cases of kidney stone formation in children were also reported in long-term consumption of a keto diet. Although the problem can be diagnosed through oral intake of potassium citrate.
The keto diet can also cause hypoglycemic episodes (fall of sugar level below normal level) and dyslipidemia (abnormal elevation of cholesterol or lipids in the blood) in the person suffering from type 1 diabetes. [11]
Tips for Beginners
The following tips may help you to achieve your weight loss goal in a keto diet:
- Choose a start date and determine your goal.
- Select your favorite keto-friendly foods and start stocking up. Don’t forget to check the ingredient lists and carbs content while buying.
- Create a weekly meal plan.
- Start off with a simple meal framework and use between 20 – 30 g of carbohydrates per day. For this use low-carb ingredients to make your favorite meals.
- Prepare meals ahead of time and refrigerate them.
- If hunger annoys, divide into 5 -6 small meals instead of 3 large meals.
- Keep yourself enough hydrated with plenty of water or electrolyte supplements during the first week of keto transition to avoid dehydration or keto flu.
- Use herbs (like cinnamon) to combat sugar cravings.
- Get enough quality sleep.
- Seek a doctor or dietitian’s help if any queries or any concerns arise.
Frequently Asked Questions
Do I need to count calories on a keto diet?
No, you don’t need to count calories. As you are filling up with high fat and protein, you are more likely to feel satisfied and energetic all day long. It, as a result, allows you to naturally eat less and helps to lose excess weight.
What will be the best options for snacks?
Although the keto diets are satisfying and help you to feel less hunger. It is nice to have keto-friendly options on hand when hunger strikes.
Coconut yogurt, mixed nuts, olives, avocado, grain-free granola, peanut butter with cream cheese, almonds, seeds, etc will be a great option as a snack.
What should I do if my breath smells?
People following a keto diet rarely have a breath odor which is caused by acetone. [12]
This is a minor side effect that can be minimized by drinking more water, adjusting protein intake, or chewing sugar-free mint gum.
Will I lose muscle on a keto diet?
Yes, you will lose some muscle at the beginning of the keto diet. This is because before using fat as the primary source of energy, our body first gets energy from stored glucose and by breaking some muscles.
However, on a higher ketone level or getting enough sleep, this effect can be minimized.
Whether a keto diet plan helpful in PCOS?
Many short-term studies (12 – 24 weeks) have been done to find out the effect of a keto diet on women with PCOS. During these studies, it was found that the keto diet significantly reduced body weight, glucose, insulin blood levels, triglycerides, total cholesterol, and LDL and significantly increased HDL levels, percent free testosterone, estradiol, and progesterone. In some cases, women became pregnant who have previously had infertility problems. [13, 14]
Although long-term study needs to be done to verify the effect of a keto diet on women with PCOS.
Who should avoid a keto diet?
In the below following conditions you need to avoid a keto diet plan:
If you are
- under medication for diabetes,
- had kidney problem history,
- type 1 diabetes patient,
- under medication for high blood pressure or
- a pregnant or breastfeeding woman
Also Read: Indian Home Remedies to Lose Weight Fast