A Tailor-Made Indian Meal Plan For Keto Diet
As we aim for higher levels of fitness, we need to consider our eating habits too. For those battling the symptoms of excess weight gain, the risk of obesity reduces with a keto diet. It supports healthy metabolism, muscle recovery and energy levels which makes it a great pairing with regular exercise. For these benefits, keto diets have gained attention across cultures. So much so, that it has found its way into Indian cuisine.
The ingredients like herbs, spices and vegetables used in desi dishes are keto-friendly but are usually paired with carb-heavy food. By switching these out for low-carb options, you can create tasty dishes without depriving yourself of flavour.
What Is Keto Diet?
This diet is not restrictive in terms of quantity or calories. It pushes the body to obtain energy from fats instead of carbohydrates – this is referred to as ketosis. To get your body into this state of metabolism, a meal plan high in fat and protein but low in carbs does the trick. As you minimize carbs, your body gets depleted of sugar and breaks down protein and fat. Therefore, it promotes weight loss. The general rule of thumb is ~5% carbs, 20-30% protein and 60-70% fats. Indian cooking with low-starch produce can be cost-effective and full of vital nutrients.
Benefits Of Keto Diet
Apart from weight loss, the ketogenic diet has plenty of advantages for our health. Hormonal imbalances that cause symptoms of PCOS can be curbed with this kind of diet. Following this diet positively affects the gut bacteria and in turn, alleviates acne as well. For metabolic disorders, this lifestyle can have therapeutic side effects. Here are some of the other benefits ketosis imparts:
Curbs Hunger And Appetite
High-fat foods and snacks are satisfying and lower appetite. It down-regulates the production of hunger hormones which reduces the desire to eat. This is one of the biggest selling points of these meal plans as it allows you to burn fat without elevating hunger. For these reasons, it is easier to stick to the diet and stay happy doing so!
Supports Fast Weight Loss
Having a lower appetite keeps the mid-meal cravings away and diminishes binge-eating. Blood sugar gets used up and fats start to metabolize which accelerates weight loss. Research suggests that this type of diet is more beneficial to prevent obesity than low-fat diets. The general rate of metabolism can increase with ketosis.With it, you can lose weight efficiently without cutting out excessive calories.
Improves Heart Health
"High in fats" should translate to high in healthy fats. It requires vigilance to include monounsaturated and polyunsaturated fats which help maintain heart health. These good fats minimize the risk of harmful cholesterol and triglycerides from getting deposited in the blood vessels. Fruits, nuts and seafood are excellent sources that protect the cardiovascular system. You can keep heart disease at bay with a ketogenic diet!
May Improve Cognitive Performance
Opting for a keto diet can have neuroprotective properties as well. Studies have revealed that the release of ketone bodies regulates brain function and enhances mitochondrial strength and inflammation. This lessens the risk of neurodegenerative disorders like Alzheimer's and Parkinson's disease. There is more research to be done on the effects of dietary intervention on cognition
Regulates Blood Sugar Levels And Blood Pressure
For those of you who must manage the symptoms of type II diabetes, a keto diet may be worth looking into. Carbohydrates get broken down to form sugar in the bloodstream so a low-carb diet can be beneficial to keep it under check. Cutting out carbs also reduces insulin drastically which can help resist the effects of insulin resistance. As it lowers the concentration of dangerous lipids in the blood, it relieves blood pressure as well.
How It Fits The Indian Diet
It is no myth that Indian cuisine includes large amounts of carbohydrates in the form of rice, rotis, tea, coffee and sugary sweets. However, it also consists of nutrient-rich foods that are keto-friendly. Alternatives are readily available on the market in the form of low-carb flours and homely snacks. Instead of injurious sugars, natural sweeteners like Stevia-based products can be included in meals. For non-vegetarians, meat, fish, eggs and dairy are a rich source of necessary fats and proteins. Vegans and vegetarians may add more green vegetables like spinach, bell peppers and gourd into their diets to induce ketosis.
An Indian Diet That Is Keto-Friendly
Several keto-friendly ingredients can be made into hearty dishes without causing a spike in insulin levels. Here is a short guide to some foods that can be consumed on a keto journey:
What To Eat
Low-carb vegetables like spinach, broccoli, cauliflower, bottle gourd, brinjal, etc, are some commonly used products in Indian diets. Fruits are generally high in sugar but some suitable options are berries and dry fruits. Dry fruits include nuts and seeds like almonds, walnuts, pumpkin and flax seeds. These make an enticing snack in between meals. Unhealthy oil can be switched out for keto-friendly varieties like coconut oil and olive oil. Tea and coffee are integral to Indian households and it can feel laborious to avoid them. Unsweetened beverages or alternative sweeteners like Stevia powder or drops can be used instead. Eat bigger meals that keep you energized as you carry on with your day and choose snacks wisely by checking the ingredient list!
What Not To Eat
You should refrain from anything high in calories and starch. Bread and other forms of processed grains can be tricky to replace - but thankfully, new variations of keto bread are available online. The same applies to baked sweet and savoury goods. Vegetables that are high in carbohydrates should be displaced from your diet. These include potatoes, yams, carrots and more. Most fruits are not suitable for a keto diet due to the presence of fructose. Honey, legumes and pulses, sugar, carbonated drinks and chocolate are some of the other foods that do not allow ketosis. (Do not worry, there are many keto-friendly chocolates out there for your sweet cravings!). You should stay away from milk and certain types of alcohol like beer as well.
FAQs About The Keto Diet
How Safe Is The Keto Diet?
It is safe but caution must be taken to avoid dehydration. Ensure that plenty of water is available in your daily routine. As the body transitions to this form of metabolism, several symptoms like headaches, nausea and cramps may occur. There is no need for panic as this is just your body getting used to it.
How Much Protein Should You Consume On A Keto Diet?
The intake of too much protein could detour the process of ketosis. This is why moderation is key when it comes to protein. Around 1.2- 2 g per kilogram of body weight is a good standard.
How Much Fat Should You Consume On A Keto Diet?
For this type of meal plan, fats can be welcomed with open arms. The source of healthy fat is important and should make up at least 60-70% of the diet.
Is It Safe For People With Medical Conditions To Follow The Keto Diet?
Although it is encouraged to do your research, you should consult a medical professional or physician to gain insight into the potential effects. They may have helpful modifications for your medical condition.