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 will explain in detail the Indian Keto Diet Plan version and 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 most 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 quickly gained more weight than they lost. This became a vicious cycle, and the 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 a 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 broken down into glucose. This is then transported and stored as glycogen in the 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 into your bloodstream and used by other organs as fuel.
The other difference that 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 because 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.
The 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 the best Smart Weighing Scale in India to track 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 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
- Intake of food high in fat makes you feel fuller.
- Controls blood sugar range
- Controls cholesterol
- You feel energetic
- Your water intake increases as well
- A quick way to lose weight
- Easy to sustain
- Studies have shown that it could be beneficial for epilepsy in children
- Reduce insulin levels
- 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 carbohydrates, how will the LCHF diet work? Also, Indian is a vegetarian country, and as the 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. Initially, it can be a little daunting 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 want to point out that Keto is an expensive diet as it needs you to consume high-quality fat. It would help if you were prepared mentally about the expenditure before you venture into it.
Secondly, following Keto is time-consuming as you have to cook a modified recipe to suffice your dietary needs constantly.
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 and 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, the 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
If you love to make Keto parathas and bread or like to eat pancakes for breakfast, then order this immediately. It is quite impossible to sustain 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
Almond flour is obviously expensive. But you will not use it regularly, so you can buy and keep this in your storage and use it 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
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 containing just 5% net carbs, which is even lesser than most nuts and seeds. It is an excellent option for people who want to go on a Keto or low-carb diet and look 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
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 containing just 5% net carbs, which is even lesser than most nuts and seeds. It is an excellent option for people who want to go on a Keto or low-carb diet and look 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 imagine consuming bhujia on a Keto diet, but Ketofy has made the unimaginable possible. You can enjoy the bhujia guilt-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 a variety of snacks every day? which is why we have listed this assorted snack combo where you get to enjoy both sweet and savouries 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 the mousse, ice cream and cakes. Please 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
Usually, people use stevia as a sweetener, but it has a bad aftertaste which you may not enjoy. On the other hand, Erythritol 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 use a combination of stevia and 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)
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 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
Keto is a diet that has no cheat days, as any high carb food will kick you out of the ketosis process. This tasty and keto-friendly chocolate bar will 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, contain protein, and are low in carbs, it is the perfect nut 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 a reliable product on a great affordable budget.
Positives:
- Premium quality Almonds
- Vacuum Packed to retain product freshness
- Reasonably priced
16. The Butternut Co. Almond Butter Unsweetened, Creamy 200 gm (No Added Sugar, Vegan, High Protein, Keto)
Imagine a perfect breakfast with keto bread 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 the keto diet, try this keto-friendly peanut butter from The Butternut Co. The spread is a bit runny, making it easy to spread on keto bread, so no complaints. It is fairly priced 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 worldwide and is used by keto dieters worldwide. This is expensive when you buy in India, but the quality and texture are superior to the local cream cheese brads.
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 yoghurt 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 a 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
Are you a coffee lover like many? Getting the right mix of bulletproof coffee is tricky, which is why this mix will help you make great tasting coffee in minutes.
Positives:
- The Ketofy Bullet Coffee Mix is highly rich in MCT.
- It is a whey protein enriched instant coffee powder providing a plethora of health benefits to the dieter.
- The product contains zero sugar, is absolutely low in carbohydrates and rich in healthy fats and proteins and is gluten free as well.
21. Newtrition Plus Keto Friendly Orange Flavored Sugar-Free Syrup
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 first month. Frankly, it varies from individual to individual. Hence you should never be pressured 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 from self-image issues. As more people have become desperate to lose weight nowadays, you will find many 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 follow a balanced diet in the long run, which will help achieve weight loss slowly and steadily. You can definitely try Keto for a few months until you lose some weight quickly, but we do not recommend that you follow it for years.
Precautions and Exclusions of the Indian Keto Diet Plan:
Experts do not recommend this diet 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 cannot sustain it or feel comfortable doing it. At the end of the day, what really matters is you feeling good and comfortable under that skin of yours.
If you feel you will benefit from Keto, check out the best olive oil for keto for healthy cooking.
