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).

Related »  Does Ketogenic Diet Work? Origins of Ketogenic Diet

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

Recommended Keto Resources

To All Readers... Who have the boldness, courage, and conviction to rebel against conventional dietary advice and discover what real nutrition can do for human health. Join 1000'S of those who are getting rid of their wheat belly and converting themselves from a sugar Burner to a fat burner. These Keto resources will help you to start keto, stick to keto, and love keto. Transform and heal your body from inside out.
1
Do you know what makes the difference between people who SUCCEED and fail on the keto diet?

Do you know what makes the difference between people who SUCCEED and fail on the keto diet?

Photo Credit: slickweightloss.com

Most people who try a new diet do it without a plan. They understand the rules: the foods they can and can’t eat. They even have a variety of quality recipes at their fingertips. But what they DON’T have is a day-by-day plan to carry them through that critical first month. Without a plan, it’s easy for them to be swayed by peer pressure. It’s easy for them to be unprepared… and then make bad decisions just because it’s easier. That’s why we put together… The 28 Day Keto Challenge. It is a well-crafted plan to get you through the first month. You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance. Simply follow the plan and you WILL succeed. And it’s more than a plan. It’s also a challenge. It’s designed to stretch you, to see what you’re really capable of. (Not to worry… With the proper guidance, you can do more than you think!) When you sign up for the 28-Day Keto Challenge, you’ll get a full 28-Day Meal Plan, which includes 7 guides to educate and encourage you on the way…

Continue Reading
2
FREE Keto Sweets Cookbook

FREE Keto Sweets Cookbook

Photo Credit: slickweightloss.com

FREE BOOK: Eat Cookies and Brownies Every Day… And Still Get the Body of Your Dreams. Inside, you’ll find 80 keto-friendly dessert recipes so mouth-watering, they blow the originals out the water. Goodies such as Vanilla Ice Cream… Almond Butter Brownie Bites… Chocolate Covered Bacon Bites, Oreos… and Lemon Meringue Pie… (And they blast belly fat with each bite.) The secret? Each recipe leverages the power of the keto diet. Lets indulge in appetizing, low-carb, keto-friendly versions of everything we’re told to “give up”. Imagine! Key Lime Pie… Strawberries & Cream Popsicles… Layered Mocha Cheesecake… Graham Crackers… all while still slimming your waistline.

Continue Reading
3
Get This BRAND NEW Simply Tasty KetogenicCookbook 100% FREE!

Get This BRAND NEW Simply Tasty KetogenicCookbook 100% FREE!

Photo Credit: slickweightloss.com

Worried that you won’t be able to follow the Keto Diet because it’s “complicated”… or that you’re going to miss eating carb-heavy dishes like pancakes and mashed potatoes? Well, you can stop worrying now because you’re about to get 150 easy-to-prepare recipes so you can start eating Keto and stick with it for the long haul. It’s The Brand New Ketogenic Guide For Anybody Who Wants To ​Burn Fat​ And Lose Weight Fast Without​ Spending Hours in the Kitchen!

Continue Reading