Nowadays, everyone is concerned about his or her health, which leads to a slew of bizarre methods for staying healthy. Nowadays, one of the most popular topics is the Keto diet for fitness. We will look at the Indian Keto Diet plan for people who want to include Indian food in their diet but dislike western foods.
This Indian keto diet plan is the most sought-after dieting plan for obvious reasons for Indians. Our Indian meal plan consists of a variety of vegetables and flours which are low in carbohydrates and blend well with the keto diet plan. Including paneer, white butter, gram flour, fish, chicken, local vegetables like spinach, bottle gourd, Indian round gourd, brinjals, and beetroots can turn out to be extremely nutritious and also help in significant weight loss along with the additional benefits of controlling your insulin levels.
What is Indian Keto Diet?
The Indian Keto diet, also known as the Ketogenic diet, is a diet plan in which you are instructed to consume extremely low carbs and extremely high fats. As a result, the Indian Keto diet is also known as the low-carb diet or the low-carb high-fat diet. A diet plan like this induces your body into a state known as ketosis, which causes the production of ketones; in other words, you begin to burn fat for energy! The Indian keto diet plan will include all Indian foods that are simple to prepare at home.
What foods to eat while following the Indian keto diet plan?
Ghee, butter, cheese, coconut oil, olive oil, fish, lamb, eggs, chicken, nuts, tofu, and other healthy fats are available. Purchase low-carb vegetables such as spinach, kale, and cauliflower. Berries and avocados are examples of fruits. Coffee or tea should be served black and without sugar. If you feel the need, stevia can be a viable option.
3-Day Indian Keto Diet Plan
Monday
Breakfast
Bulletproof Coffee
Ingredients-
- 1 cup of coffee or 1/4 cup of brewed espresso
- 1-2 tbsp Keto Syrup
- 2 tbsp heavy cream or coconut cream
- 1 tbsp melted butter or cocoa butter
Instructions-
- Pour all ingredients into a blender
- Blend until smooth
- Serve Sip and Enjoy
Nutritional Facts Per Serving :
- Calories- 280
- Fat- 31g
- Carbs- 2.8g
- Fiber- 2.2g
- Protein – 1g
Lunch
Shahi Paneer
Recipe –
- First Blend (small) sauteed onion, 3 teaspoons of water, and roasted 5 almonds, and roasted 2 green cardamom pods in a blender to make a smooth paste.
- To a pan add 1 tbsp of ghee, 1 g clove,1 g bay leaves, and 1 black cardamom. Stir for a minute and then add the blended onion-nut paste. Add pink Himalayan salt, ¼ tsp cumin powder, ¼ tsp coriander powder, ½ tsp garam masala, ¼ tsp turmeric, and ½ tsp Kashmiri red mirch, and saute for another 2 minutes. To this, add one tbsp of thick yogurt and mix well.
- After sauteing for two minutes, add the 100 g cubed paneer and 1 tbsp of fresh cream and enjoy the dish.
Nutritional Value:
- Calories- 424 kcal
- Carbohydrates- 3 g
- Protein- 20 g
- Fats- 38 g
Evening Snack
Black tea + peanuts
Recipe:
- Heat one cup of water and add 1 tsp of tea leaves when the water starts to boil.
- Add 1-2 drops of stevia/erythritol to the tea.
- Strain and enjoy your tea with 5 peanuts.
Nutritional Value:
- Calories- 29 kcal
- Carbohydrates- 1g
- Protein- 1g
- Fats- 2.5 g
Dinner
Egg bhurji
Recipe:
- Heat 1tbsp ghee/ butter in a pan, add 1/2 chopped onion, ½ chopped tomato, 1 chopped green chili, 1 tsp turmeric, pink Himalayan salt, pepper, pav bhaji masala (optional), 30 g capsicum, 30 g broccoli, and cook for 3-5 mins. Till the onions become translucent. Can add any other vegetable of your choice.
- Add 2 eggs, and whisk them thoroughly until cooked.
- Garnish with coriander.
Nutritional Value:
- Calories- 308 kcal,
- Carbohydrates- 2 g
- Protein- 12 g
- Fats- 28 g
Tuesday
Morning
Keto Poha
Recipe:
- Boil 200g cauliflower for five mins and then pulse it in the food processor till you get a rice-like consistency.
- In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee
- Add in the mustard seeds, 7-10 curry leaves, and 30g onions, salt, turmeric, 4-5 peanuts, 1 green chili, and cook for 2 mins.
- Now add 1/4 cup water, add in the cauliflower rice, and cover and cook till it is soft.
- Garnish with coriander and a squeeze of lime juice and serve.
Nutritional Value:
- Calories- 322 kcal
- Carbohydrates- 4.5 g
- Proteins- 4 g
- Fats- 32 g
Lunch
Baingan ka bharta
Recipe :
- Take a 300gms eggplant. Start by poking holes in the eggplant skin with a knife and also made a few gashes and stuff with the 10gm garlic.
- Deep-fry the eggplant over the stove or in the oven for about 10-15minutes. Once done, cover it and let it cool. Peel the eggplant once it has cooled and chopped it roughly till you have a mashed eggplant.
- Reheat the ghee in a pan and fry the onions. Season with some salt.
- Once the onions have browned slightly add in the chopped tomato and green chili.
- Add in your ¼ tsp turmeric and ¼ tsp chill powder and cook for about 5 minutes till the tomatoes break down. (Add water if needed, but only a little)
- Now, add in the eggplant, season with salt, and cook for another 2-3 minutes.
- Garnish with coriander and one tbsp of butter.
Nutrition Info (Per serving)
- Calories: 218
- Net Carbs: 3g
- Carbs: 8g
- Fat: 17g
- Protein: 6g
- Fiber: 5g
Evening Snack
Green tea + 5almonds
Recipe:
- Heat 1 cup of water in a saucepan.
- Once the water starts boiling, switch off the heat and add 1 tsp of green tea leaves. Keep it covered for a minute.
- Drain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to it.
- Give it a swirl and serve.
Nutritional Value:
- Calories – 35 kcal
- Carbohydrates – 1g
- Protein -1 g
- Fats – 3 g
Dinner
Grilled Paneer
Recipe:
- Heat a flat frying pan on low medium heat, and add the 1 tbsp ghee/butter into the warm frying pan. Spread the paneer cubes over the fat. Grill the paneer from both sides.
- Use the same pan and grill the tomatoes, and bell pepper for about 2 minutes stirring occasionally.
- In a bowl toss the100g paneer with spice mix ( pink Himalayan salt, ½ tsp black pepper, ½ tsp chili powder, 1 green chili,¼ tsp roasted cumin powder, and 5 ml lemon juice).
- Serve the grilled paneer with a side of 35 g bell peppers and 40g tomatoes. Enjoy a healthy and delicious appetizer.
Nutritional Value:
- Calories- 410 kcal
- Carbohydrates – 2.5g
- Protein- 19 g
- Fats- 36 g
Wednesday
Breakfast
Spinach Omelette
Recipe:
- Take 50 g of asparagus,¼ small tomato, and ¼ medium-sized onion, chop and saute them in a pan for a few minutes on medium heat.
- Add 100g spinach to the above pan and pink Himalayan salt to taste and cook until they wilt. Remove the ingredients from the pan.
- Forcefully beat 2 eggs and one tablespoon of cream together. Pour this mixture into the hot, greasy pan. Put the lid on top and cook for 1 minute.
- On one side add 20g cheese and veggies, and then fold the omelet when firm.
- Switch off the heat and put the lid on top. Let the omelet rest for a few minutes. The ingredients will melt and blend.
Nutritional Value:
- Calories- 365kcal
- Protein-11g
- Fats- 27g
- Net Carbs- 3g
Lunch
Chicken Curry
Recipe:
- Reheat one tbsp oil in a large skillet over medium heat. Add 1 onion and stir until soft and golden brown. Slowly stir in curry powder.
- Once ingredients are blended, add 100 g chicken breasts. Shield skillet and simmer over medium-low heat for about 45 minutes or until chicken is cooked through and no longer pink inside.
- Remove the cover from the skillet and cook for an additional 15 minutes, until the sauce reduces. Serve hot.
Nutritional Value:
- Calories- 309 kcal
- Carbohydrates- 2.5 g
- Protein- 23 g
- Fats- 23 g
Evening Snack
Black Tea + Peanuts
Recipe:
- Heat one cup of water and add 1 tsp of tea leaves when the water starts to boil.
- Add 1-2 drops of stevia/erythritol to the tea.
- Strain and enjoy your tea with 5 peanuts.
Nutritional Value:
- Calories- 29 kcal
- Carbohydrates- 1g
- Protein- 1g
- Fats- 2.5 g
Dinner
Chicken Malai Tikka
Recipe:
- First of all, Marinate 100 g chicken in 1 small green chili, 1/2 tsp ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala,3 crushed cardamom pods, pink Himalayan salt to taste, 1/4 tsp black pepper powder, ½ chopped capsicum, 1/2 tsp Kasuri methi, ¼ onion chunks, and 2 tbsp malai/ Amul cream and mix well.
- Cover the bowl, and allow it to rest for an hour. Skewer the pieces on a wiring rack and bake at 220C for 25 mins. Brush with 1 tbsp ghee/ butter.
Nutritional Value:
- Calories- 290 kcal
- Carbohydrates- 2 g
- Protein- 23 g
- Fats- 21 g
We hope you like this easy-to-follow Indian keto diet plan. So, what is stopping you from kickstarting your health spree? To reap more benefits, subscribe to Livofy for a personalized ketogenic diet!!
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