Indian Keto Diet Plan- A Complete Guide

If you are a fitness freak or wanting to lose weight, then we are sure you must have heard about the most popular Ketogenic Diet, also famously known as the Keto Diet. We are going to explain in detail about the Indian Keto Diet Plan version along with the popular products you can purchase to sustain it.

This LCHF (Low Carb and High Fat) diet has become the favourite diet plan of all time, with the majority of dieters giving it a try at least once in their lifetime. The main reason behind the immense popularity is that the earlier low-carb diets fad was difficult to sustain for a long duration. As a result, most people on such low-carb diets did lose weight, but later got frustrated and came back to their normal diet, which led to quickly gaining more weight than they lost. This became a vicious cycle and Keto diet came as a much-awaited relief to most dieters.

How is Keto Different from Low-Carb & Low-Fat Diet?

The Ketogenic diet is exactly the opposite of a low-carb & low-fat diet. The diet consists of 60-70% calories from HIGH saturated fats, 20-30% calories from protein, and 5% calories from carbs. The diet limits carbohydrate intake to (less than 20 grams per day. Hence, you can also call it as Low Carb and High-Fat Diet (LCHF)

Further, you will be drinking bulletproof coffee with butter and eating a block of cream cheese. Also, this diet does not really promote any fruits except a handful such as Avacado.

A Ketogenic diet mimics starvation and allows the body to go into a metabolic state called Ketosis (key-tow-sis).

Let us explain this in simple words, our body needs the energy to function. When you are on a regular diet, carbohydrates become the source of energy which is broken down into glucose. This is then transported and stored as glycogen in liver and muscle tissue is used as energy.

When you are deprived of dietary carbohydrates (less than 50g/day), Ketone becomes the backup for energy that the liver derives from fatty acids from your diet or body fat. These Ketones are released in your bloodstream and used by other organs as fuel.

The other difference which people have practically experienced is that you will never feel hungry when in the keto diet, unlike the low carb & low-fat diet. This is due to the fact that high-fat food consumption will keep you pretty full most of the day and you will not experience hunger pangs.

How Do You Lose Weight by Ketosis?

So, how do you lose weight when you are on Ketosis? It is essential to understand the weight loss process before you dive into the diet.

Our body uses regular fatty acids as a source of energy, but our brain cannot use fatty acids to function. The fatty acid needs to be refined into a usable fuel but the brain. Here comes the job of the liver to break down fatty acids into molecular compounds called Ketone bodies. These are easily digestible by the brain.

Keto diet is all about forcing the body to start using fat as the primary fuel source instead of glucose, which will result in not just weight loss but fat loss. When on Keto, use a Smart Weighing Scale to keep a track of fat loss throughout the diet process.

Keto Macros Calculation

Keto restricts the number of calories consumed per day based on a calculation. The formula needs your body composition analysis and calculated the calories you can consume per day. It is further divided into the calories from fat, protein, and carbs.

  • Carbs have four calories per gram.
  • Fat has nine calories per gram
  • Protein has four calories per gram.

If the formula has calculated that you need 1600 calories per day, the calorie intake from carb, protein and fat would be as below-

  • Carbs: Calories per day (1,600) x percentage of calories from carbs (.05) / Number of calories per gram in carbohydrates (4) = 20 grams (a.k.a. macros) of carbs per day
  • Protein: Calories per day (1,600) x percentage of calories from protein (.25) / Number of calories per gram in protein (4) = 100 grams (a.k.a. macros) of protein per day
  • Fat: Calories per day (1,600) x percentage of calories from fat (.70) / Number of calories per gram in fat (9) = 125 grams (a.k.a. macros) of fat per day

Benefits of following an Indian Keto Diet Plan

  1. Intake of food high in fat makes you feel fuller.
  2. Controls blood sugar range
  3. Controls cholesterol
  4. You feel energetic
  5. Your water intake increases as well
  6. A quick way to lose weight
  7. Easy to sustain
  8. Studies have shown that it could be beneficial for epilepsy in children
  9. Reduce insulin levels
  10. Increases the level of HDL- good cholesterol 

Keto for Indian Diet- Yes Or No?

So, now let us get to the core issue. In a country where the majority of the people love to eat their roti, dal, and chawal (rice) which is rich in carbohydrate, how will LCHF diet work? Also, Indian is a vegetarian country and as Keto diet demands the majority of daily calories be obtained from protein and fat, is it even possible for us Indians to follow this diet?

Well, numerous Indians, including vegetarians, have successfully done this diet and achieved great results. It can be a little daunting in the beginning, as we do not regularly eat cream cheese and natural peanut butter. The good news is that Indian cuisine is so vast that you can always change it to work for your Keto diet.

We would like to point out that Keto is an expensive diet as it needs you to consume high-quality fat. You need to be prepared mentally about the expenditure before you venture into it.

Secondly, following Keto is time-consuming as you have to constantly cook a modified recipe to suffice your dietary needs.

We have taken care of both the issues above by suggesting some of the cheapest and ready to cook keto products to save your time as well as money.

Indian Keto Diet Plan Grocery List

1. Bulfyss Electronic Kitchen Digital Weighing Scale 10 Kg – (1 Year Warranty)

You cannot start doing a Keto diet without a weighing scale as you have to calculate the weight of the food you eat every time.

As per our experts, Bulfyss kitchen weighing scale is equipped with a High Precision Strain Gauge Sensor System. This product comes with a 1 YEAR WARRANTY. It comes with a TARE option too, so you can weigh the ingredients in different containers. You can put a bowl on the machine & press tare, the machine will show zero & then shall take the weight of the liquid or powder separately. The scale can be used to weigh 10000g/ 353oz max and  1g/ 0.0353oz min. You can use both g and oz as units.

Positives:

  • Has TARE option to weigh different ingredients in a container.
  • Reasonably priced
  • Also, useful for measuring other kitchen ingredients even if you are off Keto.

2. By Nature Coconut Flour, 400g

Indian Keto Diet Plan

If you love to make Keto parathas and bread or like to eat pancakes for breakfast, then order this immediately as it is quite not possible to sustain on an Indian Keto diet plan without ordering coconut flour. ‘By Nature’ offers one of the best coconut flour available in the market as per the users.

Positives:

  • Gluten-free coconut flour
  • Free from wheat and other grains, ideal for keto and paleo diets
  • Source of fibre and protein
  • Low in sugar and carbohydrates, aids in metabolism
  • Easy to use in cooking, leaves a mildly pleasant taste of coconut

3. Urban Platter Fine California Almond Flour, 200g

Indian Keto Diet Plan

Almond flour is obviously expensive. But you will not use it regularly so you can buy and keep this in your storage and use as and when required. I use these to make my favourite almond cookies to have with my evening black coffee. This can be used to make bread as well if you want a different taste than coconut flour.

Positives:

  • Made from the finest quality California Almonds, sourced from Blue Diamond Almonds of USA.
  • Can be used in puddings, kheer, sweets, badam-katli, grain-free baking mixes, in muffins, in baking cookies, etc. 
  • Lower in carbs than wheat flour, almond flour is also high fibre and high protein, which also makes it great for Paleo, low-carb, Keto and other diets.
  • Almond flour gives a grainy texture to foods combined with a rich taste of almonds.

4. NutroActive Keto Atta (1g Net Carb Per Roti ) Extremely Low Carb Flour – 750 gm

Indian Keto Diet Plan

We Indians love our rotis and that is one thing most people miss while doing Keto. Not to worry as NutroActive has brought to you their low carb Keto Atta that contains just 5% net carbs which is even lesser than most of the nuts and seeds. It is an excellent option for people who want to go on a Keto diet or low-carb diet and looking for quick weight loss results.

Positives:

  • Chapatti made from this Keto Atta contains just 1 gm net carb per roti, which makes it one of the best Keto foods.
  • NutroActive Keto Atta contains less carb than pure Almond Flour, which is considered to be the main ingredient in Keto Diet. Pure Almond Flour contains 10% net carbs and NutroActive Keto Flour contains just half i.e. 5% net carb.
  • It is very easy to prepare dough and chapatti using NutroActive Keto Atta as compared to other Keto flours available or homemade keto flours. 
  • Chapatti made from NutroActive Keto Atta tastes great as it is made from healthy & tasty ingredients like almond flour, flaxseed, coconut, peanuts, etc. 
  •  It can be used for making chapattis, puri, paratha, kulcha, kachori, cake, cookies, etc. 

5. NutroActive Keto Dosa Mix, 2 gm Net Carb Per Dosa, Gluten Free – 350gm

Indian Keto Diet Plan

We Indians love our rotis and that is one thing most people miss while doing Keto. Not to worry as NutroActive has brought to you their low carb Keto Atta that contains just 5% net carbs which is even lesser than most of the nuts and seeds. It is an excellent option for people who want to go on a Keto diet or low-carb diet and looking for quick weight loss results.

Positives:

  • NutroActive Keto Dosa is ultra low carb instant dosa mix which contains just 15% net carb as against 70-80% carbs in normal dosa batter. 
  • NutroActive Keto Dosa Mix is Gluten Free as it is made using nuts and seeds like peanuts, almond flour, flaxseed, coconut, etc. So people with gluten sensitivity can also follow keto diet easily using this Keto Dosa Mix.
  • It is very easy to prepare Dosa using NutroActive Keto Dosa as compare to other Keto Dosa available or homemade Keto Dosa. 
  • Dosa made from NutroActive Keto Dosa Mix tastes great (remember the texture of the dosa will not be as crispy as normal dosa because it does not contain starch).

6. Ketofy – Almond Fudge Keto Cookies (200g) 

The one thing that you may miss in the Keto diet is the crunch. Making Keto cookies at home is a hassle and you may not get it right. Ketofy makes it easy for you by manufacturing various flavours of readymade cookies. These cookies are not just tasty but perfect for you to be on ketosis.

Positives:

  • Each Almond Fudge Keto Cookie(6g) has the perfect macros for an ideal Keto Diet : Low Net Carbs (0.55g), High Fat (4.00g) and Moderate Protein (1.2g) along with essential Vitamins and Minerals like Vitamin A, Vitamin C, Magnesium, Calcium, Niacin, etc.
  • 100% Vegetarian, All Natural, Gluten Free, No Chemicals or No Artificial Compounds, No Artificial Flavors, No Added Sugar, No Added Preservatives or Colour.
  • Almond Fudge Keto Cookies can be consumed as an evening snack with Keto Tea/Coffee or can be used in different Recipes like Keto Shakes, Keto Smoothies, Keto Cakes, Keto Muffins, Keto Brownies, Keto Icecream etc. for your Indian keto diet plan.

7. Ketofy – Keto Bhujia (250g) | Ultra Low Carb Namkeen

We Indians cannot survive on a long-term diet without their sevais and bhujias. It was impossible to even imagine consuming bhujia on Keto diet, but Ketofy has made the unimaginable possible. You can enjoy the bhujia guit free on Keto diet.

Positives:

  •  Keto Bhujia has the perfect macros for an ideal Keto Diet : Low Net Carbs, High Fat and Moderate Protein along with essential Vitamins and Minerals like Vitamin A, Vitamin C, Magnesium, Calcium, Niacin, etc.
  • 100% Vegetarian, All Natural, Gluten Free, No Chemicals or No Artificial Compounds, No Artificial Flavors, No Added Sugar, No Added Preservatives or Colour.
  • Ketofy – Keto Bhujia can be consumed as an evening keto snack with Keto Tea/Coffee or can be used in different Recipes like Keto Bhel, Keto Samosa, Keto Kachori (made with Keto Atta for weightloss), Keto Salad etc. for your Indian keto diet plan.

8. Lo! Foods – Keto Snacks Combo (Pack of 6) | Keto Cookies and Namkeen | Keto Chocolate

Who does not enjoy variety of snacks every day which is why we have listed this assorted snack combo where you get to enjoy both sweet and saviouries which are readymade and tasty.

Positives:

  • The Lo! Keto food products has been tested using Blood and Urine Ketone meters by practitioners to show that you remain in Ketosis.
  • All our Keto Snacks and Keto Namkeens are extremey low in carbs and has an authentic Indian taste making them the tastiest keto food products in the market.
  • NO SUGAR, NO MAIDA: Made with Superfood Seeds, along with Zero Maida and Zero Sugar makes them High Fibre and Nutritious. High Fibre also makes these Keto food products as healthy snacks.

9. Hershey’s Cocoa Powder, 225g

This is highly recommended if you wish to indulge at times. You can use this to make mousse, ice-cream and cakes. Do not use it daily, but you can indulge occasionally.

Positives:

  • 100 percent Cocoa – Natural Unsweetened
  • The natural antioxidants found in tea and certain fruits can also be found in Hershey’s unsweetened cocoa
  • Is ideal for hot cocoa, frostings, cakes, brownies and other rich chocolate desserts

10. Zevic Erythritol Natural Sweetener, 300g

Indian Keto Diet Plan

Usually people use stevia as a sweatener, but it has a bad aftertaste which you may not enjoy. Erythritol on the other hand has no bitter aftertaste which people enjoy hence it is highly recommended. Remember, the simple usage ratio of 1:3 so normally if you were to use 1 tablespoon of normal sugar, you will need to put 3 tablespoons of this to get the same sweetness. As the product is made from herbs, it won’t get the same sweetness as sugar.

Positives:

  • 100 Percent natural sweetener
  • 100 Percent water soluble
  • 0 Calories and 0 carbs
  • No added flavours, chemicals or additives

11. Zevic Stevia Sugar Free Liquid 250 Drops + Stevia Powder 200 gm – Combo

Yes, stevia has a bitter aftertaste, but a drop of it is enough to sweet an entire cup of coffee, which is why it is a more economical alternative. We suggest you to use a combination of stevia along with erythritol to reduce the aftertaste and get adequate sweetness.

Positives:

  • Zero calorie natural sweetness
  • Recommended for health conscious, diabetic and weight conscious people
  • Used for cooking and baking
  • Does not contain sucralose, aspartame, lactose, 

12. Ketofy – Coconut Keto Cookies (200g)

Indian Keto Diet Plan

Positives:

  • 0.5g Net Carbs per cookie.
  • Baked with ingredients like 100% original natural butter, coconut and health seeds which makes them taste right in mouth.
  • 100% Vegetarian. Created from all-natural ingredients like almonds, pumpkin seeds, sunflower seeds, flax seeds, psyllium husk, coconut and watermelon seeds. 
  • These cookies are naturally high in protein and omega fats. 
  • Ketofy snacks are extremely low in GI value and the composition of ingredients helps in boosting digestive health, energy levels, heart health, and overall health.

13. Ketofy – Chocolate Keto Cookies (200g) | Chocolate Flavoured Keto Cookies

Who does not love to have chocolate cookies along with their evening coffee? Ketofy fulfils your that craving by introducing the perfect Keto friendly chocolate cookies.

Positives:

  • Each Chocolate Keto Cookie(6g) has the perfect macros for an ideal Keto Diet : Low Net Carbs (0.59g), High Fat (2.06g) and Moderate Protein (0.69g) along with essential Vitamins and Minerals like Vitamin A, Vitamin C, Magnesium, Calcium, Niacin, etc.
  • 100% Vegetarian, All Natural, Gluten Free, No Chemicals or No Artificial Compounds, No Artificial Flavors, No Added Sugar, No Added Preservatives or Colour. 

14. Ketofy – Hazelnut Keto Chocolate (50g) | Hazelnut Rich Unsweetened Dark Chocolate | No Maltitol | Gluten Free

Indian Keto Diet Plan

Keto is a diet that has no cheat days as any high carb food will kick you out of ketosis process. This tasty and keto friendly chocolate bar will just help you stay on the right track.

Positives:

  • No sugar Hazelnut rich sugarless dark chocolate with only 1g NET CARB per serving. Made with real hazelnuts, cocoa butter and authentic cocoa (unsweetened) 
  • 100% Vegetarian. A perfect superfood, carefully crafted from real hazelnuts and all-natural cocoa beans
  • No added sugar, no hydrogenated oils, no xylitol, no sorbitol, no resistant dextrin, no sucralose, no maltitol, no wheat protein (gluten), no artificial isolates, no preservatives, no food colours, no soy, no hydrogenated oils, no xylitol, no sorbitol, no resistant dextrin, no sucralose, no maltitol.

15. Amazon Brand – Solimo Premium Almonds, 500g

As, almonds are rich in good fat, contains protein and is low in carbs, it is the perfect nut which you can use as fillers during this diet. This will help you follow an Indian keto diet plan easily. Solimo is an Amazon original brand hence it is reliable product in a great affordable budget.

Positives:

  • Premium quality Almonds
  • Vacuum Packed to retain product freshness
  • Reasonablly priced

16. The Butternut Co. Almond Butter Unsweetened, Creamy 200 gm (No Added Sugar, Vegan, High Protein, Keto)

Imagine a perfect breakfast with keto breads with almond butter? Keto is an expensive diet as the meals are luxurious but also healthy. The perfectly packed Almond Butter will help you make quick meals and help you sustain the Indian keto diet plan.

Positives:

  • Made with 100% Almonds. And Nothing Else
  • Highly Nutritious and dairy free
  • No Added Sugar
  • Contains Essential Vitamins and Minerals which makes good source of Protein, Fiber and Vitamin E
  • Unsweetened Almond Butter

17. The Butternut Co. Peanut Butter Unsweetened, Creamy 1KG (No Added Sugar, Vegan, High Protein, Keto)

If you miss peanut butter spread in keto diet, then try this keto friendly peanut butter from The Butternut Co. The spread is a bit runny which makes it easy to spread on keto bread so no complaints there. It is fairly priced for and affordable.

Positives:

  • Made with 100% Peanuts. And Nothing Else
  • Highly Nutritious and Vegan
  • No Added Sugar
  • Contains Essential Vitamins and Minerals which makes good source of Protein, Fiber and Vitamin E
  • Supports Cardiovascular and Brain Health
  • Economically priced

18. Kraft Philadelphia Original Cream Cheese, 226g

This is one of the most favourite ingredients of all keto dieters. This can be used to make Keto mouse, Keto ice cream and other desserts. Philadelphia is the best brand that produces cream cheese all over the world and used by keto dieters worldwide. This is expensive when you buy in India, buy the quality and texture is superior to the local cream cheese brads available here.

Positives:

  • It has been awarded as best of class in World championship cheese contest
  • It consists of 100 Calories per 1 oz
  • Smooth and creamy texture
  • No preservatives

19. Cultures To Love Greek Yogurt Starter (Greek Yogurt)

This Greek Yogurt has a mild taste, with a thick and creamy texture. It’s simply delicious. Now you can make your own Greek Yogurt at home with the milk of your choice and without any added sugar & preservatives.Greek yogurt will keep your gut happy and it is also tasty. The best part about this product is that it is a value for money and the reviews this product has received caught our eyes which is why it had to make the list.

Positives:

  • Greek Yogurt is rich in gut-healing Probiotics.
  • The good bacteria makes the protein and lactose easy to digest.
  • An excellent source of Calcium and other Vitamins and Minerals.

20. Ketofy – Bullet Coffee Mix (100g) | MCT Enriched Instant Soluble Coffee Beverage

Indian Keto Diet Plan

Are you a coffee lover like many? To get the right mix of bulletproof coffee is tricky, which is why this mix will help you make great tasting coffee in minutes.

Positives:

21. Newtrition Plus Keto Friendly Orange Flavored Sugar-Free Syrup

Indian Keto Diet Plan

The only item left out is a juice mix or a syrup for pancakes, and this orange-flavoured syrup is perfect for it. You can use it to make refreshing juice or use this with your pancakes as it has no sugar and carbs.

Positives:

  • Zero calories, zero carbs, 100% sugar-free,
  • Zero effect on insulin
  • Satisfies sweet tooth cravings. Sweet natural taste, no bitterness, no aftertaste.
  • No aspartame, no saccharin. No acesulfame k

22. Bayer Keto-Diastix Reagent Strips-Urinalysis, 50 Each (Pack of 3)

At last, it is essential to verify that you are on ketosis always. These strips from the renowned Bayer company will help you determine if you are on the right track and doing the Indian Keto Diet Plan the right way. As you have to use it regularly, we suggest you buy a pack of three instead which is economical.

Positives:

  • Helps to determine the levels of both Keto and Glucose
  • Reasonably priced
  • Pretty accurate in indication

Is Keto for Everyone?

We know individuals who have achieved great results doing this diet and have been able to sustain it for years and we also have seen people fail in the diet the very first month. Frankly, it varies from individual to individual, hence you should never be pressurised to do a diet because it is trending. Research it well to understand if you find it comfortable to follow.

You also need to understand that the weight loss industry is prospering by harnessing money out of peoples self- image issues. As more people have become desperate to lose weight nowadays, you will find a greater number of fad diets in the market. We believe Keto is definitely not one of them, but you still need to figure out if it works for you.

We still recommend our readers to follow a balanced diet in the long run which will help in achieving weight loss, slowly and steadily. You can definitely try Keto for a few months, till you lose some weight quickly, but we do not recommend you to follow it for years.

Precautions and Exclusions of the Indian Keto Diet Plan:

This diet is not recommended by experts for everyone and we have listed exclusions and precautions below:

  • This diet is not appropriate for people with any stage of kidney disease.
  • Women who are pregnant or nursing should stay away from this diet
  • People who have Gestational Diabetes should not follow this diet.
  • If you are a diabetic, you need to consult your physician doctor and adjust your medication. Following Keto may initially lead to low blood sugar and result in hypoglycaemia. But, in the long run, it may be able to control your diabetes to a certain extent.

In Conclusion

Before we conclude, we would like to emphasise that Keto is a diet you should not try without consulting a physician. It is not a replacement for your workout regime as well. Every individual is different and the same diet cannot suit all body types, so make sure that this is the right diet for you.

Also, don’t force yourself to continue with Keto if you are unable to sustain it or not feeling comfortable doing it. At the end of the day, what really matters is you feeling good and comfortable under that skin of yours.

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