Keto Diet for Indians
The easy way to do it
Weight loss is something that is on every one’s mind these days. It is also a known fact that Low Carbohydrate diet is a way of eating that can make anyone lose weight fast and yet keep the person healthy. In the last few years a Ketogenic diet is being considered the best way to lose weight without much effort. The only effort required is to bring down the carbohydrates in daily diet to as much as below 20 gms.
In western countries it is very easy to adopt a ketogenic diet as most of the people are comfortable eating beef and bacon, which incidently is the best food items on this particular WOE.
Keto Diet challenge for Indians
For Indians and specially vegetarians and vegans, a keto diet can prove to be a huge challenge. Most of the Indian meals are full of carbohydrates as we cannot live without rice, potato, sweets and grains. While on a Ketogenic diet all these foods are almost banned. Despite that fact we Indians also can follow a Keto diet and eat Indian meals too. Just a little smartness in selection of ingredients, and you can lose weight fast on a healthy Keto diet.
Indian vegetables for Keto
Here is a list of vegetables which are easily available in India and are not at all heavy on the pocket.
One cup of sliced cucumbers has only 16 calories and 4 grams of net carbs.
Very common purple vegetable containing lots of dietary fiber and antioxidants. One cup of cooked eggplant has only 35 calories, 7 grams of net carb.
Mushrooms promote a strong immune system. Just 38 calories in 100 g, fat-free, cholesterol-free, gluten-free, and very low in sodium. Ideal for Keto dieters as 100 g mushrooms contains just 3g net carbs.
They are great as Keto food but portions are to be kept controlled. 100g of tomatoes has only 18 calories and 3 g of net carbs.
5. Green Beans
Green beans are an excellent source of vitamin C and vitamin A and also contain respectable amounts of potassium and magnesium, which help to normalize blood pressure. One cup of green beans has only 44 calories and 10 grams of carb. and also provides about 4 grams of fiber. Portion control is required here.
Pumpkin is good for digestion and is full of fiber. Extremely high in fiber and low in calories, pumpkin has disease-fighting nutrients like pantothenic acid, magnesium, and vitamins C and E. 1 cup pumpkin has 30 calories and 7 g carbs with negligible fat.
7. Bottle gourd
Bottle gourd keeps flatulence, constipation and acidity under control. 96 % of this gourd is water. It is absolutely helpful for those on a Keto diet. Only 15 calories, less than 4g net carbs and 0.1 g fat in 100 g.
Peppers have anti-inflammatory, anti-cancer, and antimicrobial effects. 100 g of sliced fresh peppers has about 20 calories and 3 g of net carbs.
9. Bitter Gourd
Bitter gourds are beneficial in lowering sugar levels, fighting cancer and a number of infections. It provides relief from constipation and helps in improving blood circulation along with being blood purifier too. 100 g of Karela or bitter gourd has just 17 calories and 1 net carb.
There are many other vegetables which can be enjoyed while on a Ketogenic diet, like (Palak) Spinach, (Sarson saag) Mustard leaves, (Bhindi) lady finger, (Parval) Pointed gourd, Turai, chichinda, tinda etc which are all from the gourd family.
If these vegetables are cooked with enough good fats and no grains and seasoning, they can be the perfect Keto foods.
You can find some more info on Indian Keto diet here…