A keto diet is a high-fat, low-carb diet having around 70 to 80% fat, 15 to 25% protein, and the remaining 5% carbs. It’s preferred by many athletes and also by people for weight loss.
With a regularly followed keto diet, you can expect improved brain health, improved heart, and reduced blood sugar levels, as well.
These benefits of keto are the very reason why there’s a huge demand for 7 day Indian keto diet plans, so even India can try it and take advantage of its goodness.
Read on to find a complete Indian keto-diet chart that you can try after consulting your doctor.
What Is The Indian Keto Diet Plan?
People believe that it’s easier to follow a keto diet in countries like America, where they have many fat food options. For example, steaks, seafood, and cheeseburgers are a part of the western daily diet.
However, most Indian recipes have carbohydrates as the primary ingredient. For example, wheat chapatis and rice.
Also, developed countries have a slight edge over Indians, considering they can use barcode scanners in most shops. The scanners help people check food items and their macronutrient data to make diet decisions.
However, most Indian grocers do not have the facility to provide exact information about macronutrients on food items. So, it’s not easy for Indians to follow a keto diet without any stress.
That’s why in this article today, we are sharing with you not only a list of foods you can add to your ketogenic diet but an exact 7-day Indian keto- diet plan. And that with food items available in your nearest grocery store.
How Does A Keto Diet Help Lose Weight?
Our body needs fuel for energy. In normal circumstances, it uses glucose from the carbohydrates that we consume for that purpose. That’s because carbs get metabolized faster and provide instant energy.
But with the keto diet – a low carb, high-fat diet, the body doesn’t get the glucose it wants from carbohydrates due to their low amount. Instead, the body goes into a metabolic reaction called Ketosis, where the fat cells are utilized as fuel instead.
This way, your body starts burning fat, and you lose weight & if you are thinking that do you need electrolytes on keto diet, then the answer is YES!
Read More: How Long Does it take to get into Ketosis
What Can You Eat In An Indian Keto Diet?
1) Eggs
Eggs have very few calories and also make a person feel full quickly. One large egg has about 1 gram of carbs and 6 grams of protein. That makes it a perfect fit for the keto diet.
Additionally, eggs are super easy to make and are a fantastic pre workout food option as well. You can make hard-boiled eggs or a simple omelet with 4 eggs and enjoy the nourishment.
2) Paneer/Tofu
Paneer is a cheese frequently referred to as Indian cheese because of its origins. It’s created from cow, goat, or buffalo milk, and lemon helps start the curdling process.
Tofu is a soybean milk-based plant food. It’s frequently substituted for paneer in dishes.
According to USDA data, a 100-gram serving of paneer contains only 3.5 grams of carbohydrates! Tofu, on the other hand, contains only 2.3 grams of carbs in a 100-gram serving.
Therefore, both are fantastic replacements for meat and thus remarkable in an Indian 7 day vegetarian keto meal plan.
Since paneer contains more fat and tofu is mostly processed, we suggest you go ahead with paneer as your final keto choice, if you aren’t vegan.
3) Low-carb veggies
You have several options in vegetables for your low-carb Indian vegetarian keto diet plan. You can use broccoli, cauliflower, cabbage, eggplant, mushrooms, ladyfinger, and tomatoes as sabzi.
You can make mixed veg sabzi with these vegetables, to add a little variety to your plate.
For salads, you can use spinach, cucumber, and tomatoes. Adding chana or sprouts to your salad will make it even more nourishing.
4) Ghee
Use ghee instead of your regular oil for cooking.
Ghee is a keto-friendly food with only negligible levels of carbohydrates. It’s also full of fat-soluble vitamins like A and E.
In case you don’t know, Ghee is clarified butter that has had the milk and water removed, resulting in higher fat content. This type of butter is often created from the milk of grass-fed cows. But, it can also be made from buffalo milk.
5) Fish
Fish and shellfish are high in fat and low in carbs, making them ideal for a ketogenic diet.
Salmon, mackerel, and sardines are high in B vitamins, potassium, and selenium, as well. These are rich in omega-3 fatty acids, that help lower insulin levels in overweight and obese adults. Thus, making weight loss easier.
6) Meat and poultry
Fresh meat and poultry are low in carbohydrates and high in B vitamins and minerals. They’re also a good source of high-quality protein. That’s essential because you might lose muscle mass otherwise when following a keto diet.
If possible, consider grass-fed meat because it contains higher omega-3 fatty acids than regular meat. These fatty acids help improve insulin sensitivity. And that is a significant worry in diabetics, obese people, and women with PCOD.
7 Day Indian Keto Diet Plan (From Breakfast to Dinner)
| Day | Breakfast | Lunch | Dinner |
| Day 1 | Omelet/ Multigrain cheese sandwich + Smoothie/ Green tea + Nuts | Mix vegetables/ Any daal + keto flour chapati (3)/ Multigrain chapati (3) + salad | Fried paneer/ brown rice/ mix veggies salad |
| Day 2 | A fruit + nuts + coffee+ a bowl of sprouts/ coffee/ black tea | Palak paneer/ capsicum-besan/ multigrain chapati (3) + salad | Mix veg soup/ brown rice |
| Day 3 | Besan or cheese cheela + nuts + almond milk/coffee | Lady finger+ multigrain chapati (3)+ salad | Sauteed veggies/ omelet |
| Day 4 | Paneer veg sandwich + nuts + soy milk/ chai/ coffee | Tofu/ yogurt (unsweetened)/ multigrain methi paratha (3) | Brown rice + mix veg |
| Day 5 | Porridge + almond smoothie + 1 fruit | Kala chana sabzi + chapati (2) + brown rice + salads | Sprouts + cauliflower / mix veg soup |
| Day 6 | Fruit salad + Nuts + Bullet Coffee | Sarson saag + makke (corn) ki roti (2) + Green chutney + salad | Tofu salad |
| Day 7 | Omelet + nuts+ green tea/ smoothie | Lauki chana daal + keto flour chapati/ multigrain chapati (3)+ salad | 1 cup kabuli chana/ 1 cup sprouts + brown rice |
Day 1
Breakfast: Omelet/ Multigrain cheese sandwich + Smoothie/ Green tea + Nuts
Lunch: Mix vegetables/ Any daal + keto flour chapati (3)/ Multigrain chapati (3) + salad
Dinner: Fried paneer/ brown rice/ mix veggies salad
Day 2
Breakfast: A fruit + nuts + coffee+ a bowl of sprouts/ coffee/ black tea
Lunch: Palak paneer/ capsicum-besan/ multigrain chapati (3) + salad
Dinner: Mix veg soup/ brown rice
Day 3
Breakfast: Besan or cheese cheela + nuts + almond milk/coffee
Lunch: Lady finger+ multigrain chapati (3)+ salad
Dinner: Sauteed veggies/ omelet
Day 4
Breakfast: Paneer veg sandwich + nuts + soy milk/ chai/ coffee
Lunch: Tofu/ yogurt (unsweetened)/ multigrain methi paratha (3)
Dinner: Brown rice + mix veg
Day 5
Breakfast: Porridge + almond smoothie + 1 fruit
Lunch: Kala chana sabzi + chapati (2) + brown rice + salads
Dinner: Sprouts + cauliflower / mix veg soup
Day 6
Breakfast: Fruit salad + Nuts + Bullet Coffee
Lunch: Sarson saag + makke (corn) ki roti (2) + Green chutney + salad
Dinner: Tofu salad
Day 7
Breakfast: Omelet + nuts+ green tea/ smoothie
Lunch: Lauki chana daal + keto flour chapati/ multigrain chapati (3)+ salad
Dinner: 1 cup kabuli chana/ 1 cup sprouts + brown rice
At any time, while following this diet, you may feel weak due to keto flu and its symptoms. In that case, consider taking keto-friendly energy drinks.
Takeaway
A 7 day Indian keto diet plan should include foods like ghee, fish, meat, paneer, low-carb vegetables, and eggs. You can also use pulses like chana or make sprouts to add more protein to your diet.
You must take advantage of low-carb fruits like watermelon, strawberries, and peaches.
If rice is a staple food for you and you don’t want to quit it for your keto diet, choose brown rice.
And don’t forget to add a little bowl of nuts and seeds to your plate.
Have any questions about the diet? Share them in the comments below!
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