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In this article we explore the indian vegetarian version of Keto Diet Plan.

Most information available on the Internet about the Ketogenic diet is catered more towards the western diet in which many foods might be unavailable, expensive or simply difficult to cook.

For example, cruciferous vegetables like kale, zucchini and artichokes are popular Keto foods but are extremely difficult to include in the Indian diet. The same is true for fruits such as Avocados.

I have been doing Keto for a while now and although I do buy some of the exotic stuff I try to stick to locally available produce.

So, from my perspective based on cost, availability, experience and versatility, below foods should be good vegetarian options for Keto for an Indian diet:

1. Vegetables

  • Spinach (palak)
  • Mint (pudina)
  • Coriander
  • Mustard leaves (sarson saag)
  • Bathua saag
  • Onion
  • Tomato (in moderation)
  • Mushroom
  • Sweet Potato (in moderation)
  • Carrots (in moderation)
  • Radish (in moderation)
  • Ginger
  • Garlic
  • Pumpkin (in moderation)
  • Cucumber
  • Bottle gourd
  • Okra (bhindi)
  • Eggplant (beingan)
  • French beans
  • ..etc (can’t think of more at the top of my head. Feel free to add/ask for verification. When in doubt, go green)

2. Fruits

  • Grapes (in moderation)
  • Tangerine (keenu)
  • Raw mango
  • Imli

3. Dairy

  • Yogurt (dahi) (unsweetened)
  • Cottage cheese (paneer)
  • Cheese
  • Butter
  • NO buttermilk but lassi is okay (unsweetened ofc)

4. Nuts & Seeds

  • Almond
  • Cashew
  • Pistachio
  • Walnut
  • NO raisins!

5. Herbs & Spices (All)

6. Soy Products

  • Soya nuggets
  • Soybean
  • Soy milk
  • Tofu

7. Legumes & Lentils

  • Kala chana
  • Black beans (kala rajma)
  • Chickpeas (sukha or safed matar)
  • All lentils (masoor, moong, urad, tur, etc.)

8. Cooking Oil/fat

  • Coconut oil
  • Ghee

There are many other foods that could be included in the list. Just keep the basic principle right: Low Carb, Moderate Protein, and High Fat.

From an Indian vegetarian perspective, it can be hard to meet the protein and calcium requirements. For which, I’ll recommend a healthy intake of legumes and lentils along with daily intake of yogurt (unsweetened).

Try to use ghee or coconut oil for most your cooking and add a healthy dose of spices and herbs in every meal.

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