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There is not a single diet plan that has created such a hullabaloo in recent years as the Keto Diet Plan. Everyone is either on the Keto diet, thinking of going on Keto Diet or criticizing the Diet. Clearly, it is looming large on the diet horizon and whether it just a fad diet or a miracle diet as claimed by one and all, well, we have to just wait and watch, right?
At the moment, Keto has managed to cause a rift in the biggest jodis of all, carbs and fat. So now if you are enjoying a savory chicken butter masala or paneer butter masala, you have to let go of the naan or the tandoori roti. I know, it is rather heartbreaking for all those hard-core carb lovers like me, especially when you are dining out with friends or family and they dig into sumptuous spreads. Okay, stop the tears and let’s get a quick lowdown on the keto diet and how it can be your biggest weapon in targeting fat.
What is Indian Keto Diet?
Indian Keto diet or Ketogenic diet is a diet plan where you go super low on carbs. Instead of carbs, you have loads of good fats. This diet plan forces your body to go into a ketosis. Now, what is ketosis? This is a state of your body when ketones are produced when your body burns fat for energy.
Essentially, your body burns carbs to produce lots of glucose and energy. So, your body’s chief energy source is carbs, producing glucose and insulin takes this glucose to your bloodstream and various parts of the body. And, since the primary source of energy is glucose, your body does not require fats and hence your body stores fats for consumption in an emergency, like if you ever go on a starvation mode, your body will serve you then with the stored fats.
How Does the Keto Diet Plan India Work?
With your diet, when you force your body to consume higher fats, you end up utilizing fats as an energy source and not glucose. This way your body utilizes the fats. When you deprive your body of the necessary energy, which is actually the stored fats, you start burning those extra pounds.
What is Ketosis in Keto Diet?
So how do you coax your body into ketosis? You flag the process of ketosis when your body starts producing ketones, this is a by-product when your body breaks down the fat for energy. It is a process when the environment in your body changes and your body realizes that it will have to survive on lower amounts of food. This produces ketones in the body, breaking down the fats in the liver. So, your body goes on a metabolic high. The only way you can reach that stage is by depriving your body of the carbs. So, you feed calories into your body via fats and moderate amounts of protein.
When you mollycoddle your body to use fats as the primary source of fuel, you kickstart the weight loss process. You also improve your mental and physical health. It is important that you follow the keto diet for 4 weeks only if you are only doing it for weight loss. If you want to follow it to cater to various health issues, chronic or otherwise, you can consult an expert and only he/she will help you guide you in your health journey.
Reaching Ketosis – How Soon can you Reach Ketosis?
You can reach the state of ketosis in a matter of 3 days. This is primarily because your body starts using the carbs for an energy source, the stored carbs or glycogen for survival. Test ketosis with a simple ketones urine test and as soon as you notice ketones in your urine, you’ll know you are on ketosis. Remember to do this test only 4 to 5 days after you have started the keto diet plan.
Thinking of how can you start the process of ketosis? Follow, these simple rules and kickstart the ketosis process.
Welcome back fats: Don’t be scared of fats. Till very recently we had focussed on eliminating fats from our diet. So, going on a ketogenic diet weight loss plan does not mean you avoid fats. Unlike other diet plans, you use fats as a primary source of energy, and yes, you do not need to starve. Instead, you curb your hunger pangs with large doses of fats. As they say, eat fat to lose fat.
Cut the Carbs: Forgo carbs if you want to adhere to the keto diet plan. You can get your carbs primarily from veggies. And your net carbs should be not more than 50 grams of net carbs. Net carbs= total carbs – dietary fiber. So, to ensure you are on ketosis, ensure your carb intake is not more than 20 to 30 grams a day.
Excess protein, a strict no-no: Does simple excess protein act as a barrier to ketosis? You only partake moderate amounts of protein and consult with a dietician to find out the exact amount of protein you need to have.
Drinking more Water on the Keto Diet
The Indian Keto diet is diuretic in nature. You need to drink lots and lots of water to compensate for the loss of electrolytes. Since you have to go to the loo a number of times, you are at risk of losing out on valuable nutrients. So, remember to replenish the liquids. Water has a great role to play in your weight loss journey as it curbs your hunger and improves your body’s functionality.
To Workout or Not to Workout While on the Keto Diet
You cannot ignore your sweat sessions while on the keto diet. People who follow the keto diet primarily have one goal, that is weight loss. And you burn off additional calories when you exercise. You don’t need to starve while on the keto diet, just eat well and exercise, that’s the healthiest way to lose weight.
What’s Keto Flu?
You are used to eating a certain way. What if you suddenly change the old way of eating and start embracing an all-new way of eating? Of course, you are going to experience certain discomforts. And when you are experiencing the keto flu, you will feel a host of symptoms such as nausea, discomfort, headache, fatigue, cramps, and grogginess. Don’t worry if you have just started experiencing the above-mentioned symptoms, these symptoms are known as the keto flu. But this will wear off soon. Your body from burning sugar or glucose is now burning fat. Whenever you are feeling down and out, drink more water, this will help stave off some of the symptoms. Instead of giving up all carbs at one go, gradually eliminate the carb content.
List of Foods to Eat While on the Keto Diet
After abhorring fat and fearing fat, it’s a relief to welcome fats back on our plates. In fact, it feels strange, to eat fats and we are almost fearful of the impact it will have on our health. But that is the beauty of keto, you can include all the fatty foods you have been shunning for dear life. Foods such as cheese, paneer, butter, ghee, coconut oil, olive oil, eggs, chicken, fish, lamb, eggs and so on. As far as veggies are concerned, select the ones which are non-starchy. Spinach, bell peppers, kale, cauliflower, cabbage are the ones worth considering as they are low on carbs. You can munch on nuts and seeds when you are suddenly hangry. Think almonds, walnuts, sunflower seeds and cashews, as well as chia seeds, pumpkin seeds, and flax seeds. Most fruits are struck off the to-eat keto list. The exceptions are avocados and berries. You can have them in moderation. A cup of Tea or coffee is fine as long as they are without sugar. If you miss sugar too much, add stevia.
What foods to Avoid while on the Keto Diet?
Well, you have to say a firm goodbye to all sugars and carbs! You have to say no to rice, wheat, barley, corn, quinoa, millets. And also your lentils and beans. You also have to say no to everyone’s favorite potatoes, sweet potatoes, carrots, and peas. Say no to cherry tomatoes too. Most of the sugars are banned from the keto diet, such as nectar, honey, cane sugar, jaggery, maple syrup, corn syrup and so on.
What are the benefits of a Keto diet?
A keto diet plan India has several benefits such as:
- Improved fat burning process
- Quick and effective weight loss
- Diabetes management
- Increased levels of energy
- Cholesterol management
Keto Diet Plan for Weight Loss – 4 Weeks to a Slimmer You
A proper keto cycle usually starts working its magic for 4 weeks. Take a close look at some of the dietary suggestions made here.
Week 1 –
Once you start making radical dietary changes, you’ll be more in the groove, add dietary modifications using your own imagination, with brand new recipes every day and of course, you have the internet to guide you in concocting recipes and there are so many variations, you’ll never be bored!
Breakfast – Eggs sunny side up, avocado and spinach. Top off the egg with cheese.
Lunch – Chicken spinach salad, stir-fried veggies in olive oil or butter.
Dinner – Baked spinach with cheese and cream and lemon chicken stew.
Keto snack or dessert – Seed Crackers
Week – 2
Breakfast – Tuna Salad, macadamia nuts, walnuts, pecans, almonds, and mushrooms.
Lunch – Chicken saffron creamy curry, mushroom sautéed in butter with peppers and onion, and cucumbers.
Dinner – Sausages, scrambled eggs salami and butter.
Snack or dessert – egg bacon pepper quiches.
Week – 3
Breakfast – Cauliflower upma with coconut chutney
Lunch – Roast chicken leg with mushroom gravy and mixed lettuce.
Dinner – A bunch of scrambled eggs with broccoli and heavy cream. Chicken salad.
Snack or dessert – grain free dark chocolate pancakes
Week – 4
Breakfast – Basic chicken and creamy broccoli stir-fry – top it off with keto-friendly garlic chili sauce.
Lunch – Basa fish with mustard curry and cauliflower rice.
Dinner – Boiled chicken, mayo, Greek yogurt, celery, lettuce
Snack or dessert – Spicy peanut salad.
4-Week Vegetarian Diet Plan
Vegetarians need not worry, you can stay on keto too for longer periods. Contrary to popular belief, there are many vegetarian options to try; check out this 4- week diet plan to lose fat in a healthy way.
Breakfast – Coconut milk strawberry smoothie and paneer stir fry with capsicum.
Lunch – Green salad, Mushrooms stir-fry with spinach, capsicum, stir-fried in coconut oil or butter
Snack – Cashews/peanut bombs
Dinner – Roasted cauliflower and chia, onion and cucumber raita
Breakfast – Bullet coffee (Coconut oil, butter, and cream)
Lunch – 2 boiled eggs and a cucumber-olives-feta cheese salad with a garlic yogurt dressing.
Snack – Almond flour mug bread. Combine Eggs, almond flour, cocoa powder, baking powder, stevia! Bake and you get your keto bread.
Dinner – Cream and mushroom, Cauliflower with coconut milk.
Breakfast – Bullet coffee
Lunch – Cauliflower rice, egg curry.
Snack – Cucumber slices or keto muffin
Dinner – Cream Spinach, Baked french beans, 6-8 soaked Almonds, paneer chilly
Breakfast – Avocado, fried eggs, macadamia nuts.
Lunch – Two omelets with different stuffing – mushroom + cheese and broccoli and cheese.
Dinner – Cheese Pakora, cauliflower rice with salad, fried bell peppers, and veggies.
Dessert – Keto coconut bars
Look for inspiration from the net; there are some ardent keto followers on Instagram, who can help you stick to your keto journey and try out brand new keto recipes on an everyday basis. Go out and follow them and get, ketoinspired! (No such word, just got inspired by all the keto information on the net).
Following a keto lifestyle isn’t easy. But some of the awesome transformations that I see every day, have made me try the ketogenic diet weight loss plan before I prescribe it to my clients. Before you try it out, just consult your doctor, especially if you are suffering from any current health problems.
Intermittent fasting is part and parcel of the keto diet plan for weight loss. Make sure you add it to your daily lifestyle, at least a few days of the week to accelerate fat burning. Again, do it under the guidance of a medical practitioner.
Indian ketogenic Diet Plan – A Few Tips and Tricks
We cannot stress the importance of the right guidance before embarking on the keto journey and to reap the keto diet plan benefits. Portion control is one of the key factors in the success of the keto diet plan. So, how would you figure that out? Simple, by asking your nutritionist. Also, in order to make this dietary revolution a big success, follow the below-mentioned tips and tricks.
- Go for 30 Minutes’ walk every day.
- Ensure you get a good night’s
- Include yoga into your daily routine to stop getting too upset or distressed about the new lifestyle change. After all, it is not about weight loss only, it is also about wellness.
- Don’t sit too much, get up and walk every 1 hour.
- Take the stairs, this is another way to include more movement into your life.
- Hydrate, hydrate, hydrate. We are overemphasizing on this point because we often forget to drink enough water, and it is very important to drink copious amounts of water on this diet plan.
- Add more fiber to your diet in the form of psyllium husk, flax seeds, and chia seeds and so on.
- You may have feelings of fatigue in the beginning, it is your body’s way of adjusting to a new lifestyle. Just don’t bring back the carbs on the table.
“The basics of good nutrition can be summarized in these simple rules. Eat whole, unprocessed foods. Avoid sugar. Avoid refined grains. Eat a diet high in natural fats. Balance feeding with fasting!” ― Jason Fung, the Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting. I think this is the best way to sum up the keto diet plan. New to the Indian ketogenic diet plan? Take this as your inspiration board and start off onto your keto journey. Best of luck!
Disclaimer: This diet to be followed only under the supervision of a qualified Nutritionist, should not be followed for more than 4 weeks, and if followed, adverse health issues may develop.