If you are searching for a diet that is both healthy and flavourful, look no further than the Indian keto diet plan.
This keto diet is a variation on the well-known ketogenic diet, which involves consuming low carb alongside high-fat foods to promote rapid weight loss and other health benefits.
The Indian keto diet puts a unique spin on this approach by incorporating traditional Indian cuisine into the meal plan.
With its rich flavours and unique spices, Indian food is a perfect fit for the low carb, healthy fats lifestyle.
Incorporating this diet plan into your routine could help you achieve your health goals while still enjoying a delicious and satisfying meal.
How Does a Ketogenic Diet Work?
A ketogenic diet is a high-fat, low carb diet that has been gaining popularity in recent years.
But how does it work?
Normally, our bodies rely on glucose from carbohydrates to provide energy.
However, when following a ketogenic diet, we drastically reduce our carbohydrate intake and increase our fat intake.
This causes the body to enters a process called ketosis, where it begins to use stored fat as its primary fuel source instead of glucose.
This process also prompts the liver to produce ketones, which can be used as an additional energy source for the brain.
The ketogenic diet has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, lower blood sugar levels, and reduced inflammation.
Benefits of Following a Keto Diet Plan
The benefits of a keto diet can be numerous and significant. This eating plan, which is high in healthy fats, moderate in protein, and very low in carbohydrates, has been linked to various health benefits.
For instance, following a keto diet may help with weight loss, since this way of eating can suppress appetite and increase metabolism.
Additionally, keto dieters may experience improved blood sugar control, which can be particularly beneficial for those with diabetes or pre-diabetes.
Furthermore, there’s some evidence to suggest that following a keto diet may aid in reducing inflammation and lowering the risk of certain chronic diseases.
Overall, the benefits of a keto diet can be impressive and should be considered for anyone seeking a healthier, more balanced lifestyle.
Can Anyone Try the Keto Diet?
The keto diet has gained popularity in recent years for its supposed benefits in weight loss, increased energy, and improved mental clarity.
While it may seem like a strict dietary regimen, anyone can try it as long as they are willing to commit to the restrictions it entails.
This low carb and high fat diet plan involves eating less than 50 grams of carbohydrates per day and replacing them with healthy fats such as avocado, nut butter, and olive oil.
However, before starting any diet, it’s important to consult a healthcare professional to ensure it’s right for you and fits your health needs.
Remember, the keto diet is not a one-size-fits-all approach, and each person’s experience can vary.
What is The Keto Flu?
If you’ve recently started a keto diet, you may have heard of the dreaded “keto flu”.
This is a term used to describe the symptoms some people experience during the initial transition to a low-carb, high-fat diet.
The symptoms of keto flu can include fatigue, headaches, brain fog, and even nausea.
Don’t worry – these symptoms are a normal part of the process as your body adjusts to burning fat instead of carbohydrates for fuel.
The good news is that the keto flu usually only lasts a few days to a week, and there are things you can do to alleviate the symptoms.
Be sure to stay hydrated and get enough electrolytes, such as sodium, magnesium, and potassium.
You can also slowly ease into the keto diet to lessen the severity of the symptoms. Remember, the keto flu is temporary, and the benefits of a keto diet can be worth the initial discomfort.
Other Possible Side Effects
The keto diet has rapidly gained popularity among weight loss enthusiasts for its ability to help shed pounds quickly.
However, it is important to note that, like any other diet, the keto diet can come with its set of side effects.
Ketosis, a metabolic state induced by the keto diet, can cause symptoms such as headache, constipation, and bad breath.
Some individuals may also experience a decrease in physical performance and increased levels of cholesterol.
It is crucial to consult with a healthcare professional before embarking on this diet to ensure that it is suitable for your body and medical history.
Additionally, incorporating a variety of healthy and balanced foods into your diet can alleviate some of these side effects.
How Indian Cuisine Can Vastly Improve Your Keto Diet Experience
When we think of Indian cuisine in the West, we tend to think of (although delicious) carb-loaded and calorific curries and naan bread.
But in actual fact most of the Indian cooking we know in the West, isn’t real Indian food, over time it’s evolved to suit our Western taste palettes.
Authentic Indian cuisine is not only rich with aromatic spices, but also healthy – making it an easy to choice to spice up your keto diet plan.
In fact, many Indian dishes are well-suited to the keto diet, which emphasises a low carb and high fat intake.
With its variety of low carb veggies, legumes, dairy products, and healthy fats, Indian cuisine offers plenty of options that can keep you on track with your keto goals while also delighting your taste buds.
So if you are looking to explore new culinary horizons and maintain a healthy diet, Indian cuisine is definitely worth a try!
Indian Spices Are a Delicious Way to Help You Lose Weight
Indian cuisine is well-known for its use of a plethora of spices. Not only do these Indian spices add flavour and vibrancy to dishes, but they also have a range of health benefits.
Among these benefits, certain spices are known to have fat-burning properties.
Turmeric, for example, contains a compound called curcumin that has been found to assist in weight loss.
Another spice with fat-burning abilities is cumin. Studies have suggested that cumin can boost metabolism and lead to a reduction in body fat.
Other spices with similar properties include ginger, cinnamon, and black pepper. While these spices alone cannot guarantee weight loss, they can be a helpful addition to a healthy diet and exercise routine. Here is a little more information about how each of these spices can assist you on your health and weight loss journey.
Turmeric, a brightly coloured spice commonly used in Indian cuisine, is not only delicious but also has several health benefits, including its ability to burn fat.
Its active ingredient, known as curcumin, is responsible for triggering the fat-burning process in the body.
It works by raising the body’s metabolic rate, which makes it easier to burn calories and shed pounds.
In addition to assisting with weight loss, turmeric has several other health benefits, such as reducing inflammation, improving brain function, and reducing the risk of chronic diseases.
Incorporating turmeric into your daily diet can be an effective and delicious way to promote healthy weight loss and overall well-being.
Cumin, the popular spice that adds a warm, earthy flavour to many dishes, may be more than just a tasty ingredient.
Recent studies have found that cumin can also help with weight loss, making it a hot topic in the keto diet community.
Cumin has been shown to increase the metabolism, which can lead to burning more fat.
Additionally, cumin may help reduce inflammation in the body, which can contribute to weight gain.
For those following a keto diet, adding cumin to dishes like roasted vegetables, grilled meats, or soups can be an easy way to take advantage of its fat-burning benefits.
While cumin alone won’t cause dramatic weight loss, it can be an effective tool in a healthy, balanced diet.
Ginger has always been a popular spice known for its amazing health benefits, and it is also an excellent addition to a ketogenic diet.
One of the primary reasons why ginger is so beneficial for people following a keto diet is that it helps to burn fat.
Ginger contains compounds that have been proven to increase metabolism and stimulate the digestive system, which can lead to weight loss.
Additionally, ginger also helps to reduce inflammation and relieve digestive discomfort, which is often a problem for people following a keto diet.
So, if you’re looking to improve your health and lose weight on a keto diet, adding ginger to your meals can be extremely beneficial.
Cinnamon, a spice commonly used in cooking and baking, has been shown to have potential fat-burning properties for those following a keto diet.
Its active compounds, cinnamaldehyde and cinnamic acid, have been found to increase the metabolism of fats in the body and regulate blood sugar levels.
In addition, cinnamon has anti-inflammatory properties that may aid in weight loss.
Incorporating cinnamon into your keto diet can be as easy as adding it to your morning coffee or sprinkling it over low carb snacks.
However, it’s important to remember that while cinnamon may help in burning fat, it’s not a magic solution on its own.
A well-rounded keto diet and exercise routine are still crucial for achieving long-term weight loss goals.
Black pepper has recently gained attention for its role in weight loss, specifically in the context of a keto diet.
The active component in black pepper, called piperine, has been shown to help increase metabolism and reduce fat accumulation.
This means that incorporating black pepper into your keto dishes may help boost your body’s ability to burn fat for fuel.
Additionally, piperine has been shown to increase nutrient absorption, making it a great addition to any keto meal plan.
Whether you’re already following a keto diet or considering starting one, adding some black pepper to your meals may help you achieve your weight loss goals.
Garam Masala Powder Is Combination of Fat-Fighting Spices
Garam masala is a blend of spices that is commonly used in Indian cuisine.
This mixture typically includes cinnamon, coriander, cumin, cardamom, black pepper, and cloves.
It may come as a surprise, but garam masala can actually help burn fat in a keto diet.
You’ll find this fragrant combination in a good amount of delicious keto Indian food recipes as these spices contain compounds that can boost metabolism, aid in digestion, and regulate blood sugar levels.
Additionally, research suggests that some of these spices may have anti-inflammatory properties, which can further support weight loss.
Incorporating garam masala into your meals while following a ketogenic diet is a flavourful way to enhance the health benefits and assist in shedding those unwanted pounds.
Healthy and Delicious Indian Fats for Keto Friendly Foods
Many people are now turning to Indian fats for their keto diets, and it’s no surprise.
Indian cuisine has long embraced healthy fats such as coconut oil, olive oil, and ghee.
These fats are not only great for cooking, but they also provide numerous health benefits.
Coconut oil, for example, is an excellent source of medium-chain triglycerides that help boost metabolism and support brain function.
Olive oil, on the other hand, is rich in antioxidants that help protect against chronic diseases.
Ghee is known to be a great source of healthy fats that improve digestion and promote heart health. So, if you’re looking to enhance your keto diet, incorporating healthy Indian fats is definitely the way to go.
Keto Flour Alternatives
For those following an Indian keto diet, traditional wheat and rice flours are off the table.
But fear not, there are plenty of alternative flours available.
Coconut flour, made from dried and ground coconut meat, is low in carbs and high in fibre, making it a popular choice for keto enthusiasts.
Almond flour, made from ground almonds, is also a great low-carb and gluten-free option. These flours can be used in a variety of dishes, from breads and cakes to savoury snacks like samosas and pakoras.
So, if you’re on the hunt for some Indian meal inspiration that won’t disrupt your keto goals, give these keto-friendly flours a try.
Indian Vegan and Non-Vegan Dairy Products to Boost Your Keto Diet Plan
The Indian keto diet is a unique way of eating that combines the benefits of the keto diet with traditional Indian ingredients.
Coconut milk, hard boiled eggs, and paneer (Indian cottage cheese) are just a few of the delicious and nutritious foods that are staples in this diet.
Coconut cream and cream cheese are also used in many recipes, adding richness and creaminess without the carbs.
The Indian keto diet may take some getting used to, but with some experimentation and creativity, you can enjoy a wide variety of satisfying and flavourful meals while still sticking to your carb and calorie goals.
Give it a try and see how it can benefit both your health and taste buds!
Here’s a List of Our Top Keto Indian Food Recipes
The Indian keto diet is a popular choice for those looking to shed some extra pounds while still enjoying delicious meals.
One of the best things about this diet is that it can easily cater to both meat lovers and vegans alike.
If you’re someone who enjoys meat, then there are plenty of Indian keto recipes that incorporate protein-packed options like chicken, fish, and lamb.
On the other hand, if you prefer vegan proteins, there are plenty of recipes that incorporate tofu, paneer, and lentils.
So, no matter what your dietary preferences may be, the Indian keto diet can be easily adapted to suit your needs.
Plus, with the wide variety of spices and flavours used in Indian cuisine, you’ll never run out of exciting and delicious meal options. Here are some delicious recipes to include in your Indian keto diet plan!
How to Make Cauliflower Rice
Cauliflower rice is a great alternative to traditional rice, especially for those who are looking to cut down their carb intake and you’ll find it A LOT in keto friendly foods!
To make cauliflower rice, start by washing and thoroughly drying the cauliflower.
Remove the leaves and chop the cauliflower into florets.
Then, in a food processor, pulse the cauliflower until it reaches a rice-like consistency.
Alternatively, you can use a box grater or even a knife to finely chop the cauliflower.
Once you have your rice, it’s time to cook it.
You can sauté it in a pan with some oil and your favourite seasonings, or even steam it for a healthier option.
Cauliflower rice is versatile and can be used in a variety of dishes, so don’t be afraid to get creative with it!
Keto Butter Chicken
A deliciously classic Indian dish that you’ll find served up at any Indian restaurant and now even better – you can enjoy it as part of your keto diet plan!
With just a handful of simple ingredients including boneless chicken breast, coconut oil, Greek yogurt, garam masala, heavy cream and a trusty tin of tomatoes, you can whip up this rich Indian curry recipe in a flash!
And the best part? A serving sits at just 293 calories! Served alongside cauliflower rice, this recipe is a must have for those following low carb diets.
Keto Tandoori Chicken
Another classic Indian dish, this tandoori chicken recipe has been tweaked to make it keto friendly! You’ll need just a few tasty ingredients such as garam masala, chicken and a few extra spices for that iconic colour and extra kick.
Keto Coconut Curry Soup
This creamy soup recipe couldn’t be easier and is ready in just 10 minutes!
Delicious left overs can be used for breakfast, lunch or dinner, making it one of the best keto friendly foods. You’ll only need cupboard ingredients including coconut milk, vegetable stock, garlic, cumin, curry powder and cauliflower. After simmering, simply use food processor till the soup is smooth – it couldn’t be easier!
5 Ingredient Keto Palak Paneer
This incredibly healthy recipe is an easy addition to your Indian keto diet plan. With just a few ingredients, you can create this delicious and satisfying recipe in just 15 minutes!
Because of the short list of tasty ingredients, this recipe is also budget friendly!
You only need a good dose of fresh spinach, some delicious paneer, a dollop of heavy cream and a few spices. The colour is divine and is sure to impress those who are not following a keto diet plan.
Another entry from the Headbanger’s kitchen, this keto friendly upma recipe is the perfect way to start your day. It’s as simple as adding cauliflower rice to a non stick pan and sizzle along with onion, ginger, nuts and a few spices – yum! A delicious way to kick-start your day.
Low Carb Keto Naan
Thought you wouldn’t be able to enjoy these delicious Indian keto diet recipes without a freshly baked naan? Think again!
This innovative and keto friendly recipe has replaced high carb regular flour with low carb almond flour, so you can now treat yourself to a warm, tasty naan. And even better, there’s waiting for the dough to rise as this recipe only takes 25 minutes to make!
A perfect addition to accompany your Indian keto diet plan.
Indian Cauliflower Fried Rice
This recipe is delicious, quick and simple to make!
First, create the cauliflower rice in a food processor by quickly pulsing it until it resembles rice then sauté garlic before adding onion, carrots, green beans and peas.
Next, add in your cauliflower rice, paneer (Indian cottage cheese) and finish with a drizzling of soy sauce – done!
Instant Pot Chicken Tikka Masala
For this take on a classic Indian recipe, you’ll need either boneless chicken breast or thigh (your choice!), fresh Greek yogurt, ginger garlic paste to add some zing, an array for beautiful fragrant spices that you probably already have in the cupboard and some full-fat coconut milk.
Ready in just 40 minutes, you can also add this heavenly recipe to you Indian keto diet plan!
Mop up any left over gravy with some keto naan you made earlier!
Coconut Egg Curry
The last entry on our list, this coconut egg curry couldn’t be easier! Packed with healthy fats thanks to the full fat coconut milk and high in protein from the hard boiled eggs, this recipe is both sustaining and delicious!
Bonus Recipe – Golden Milk
Golden turmeric milk, also known as turmeric latte or Golden milk, has been praised for its health benefits for centuries.
Turmeric itself contains curcumin, a powerful antioxidant and anti-inflammatory agent. As a bonus, turmeric milk makes for a delicious and comforting drink.
Combining the keto diet with turmeric milk can be a great strategy for aiding weight loss.
High-fat and low-carb diets like keto can lead to inflammation, and turmeric’s anti-inflammatory properties can help combat that.
Additionally, some studies have shown that curcumin may help with weight management by regulating blood sugar levels and promoting fat burning.
Give this tasty and healthy drink a try to help support your weight loss journey.
Indian Keto Diet Plan