06/04/2018
‘KETO DIET INDIAN VERSION
I have gone through many you tube channels and books for keto diets.Everybdy writes about keto diet but are silent how to take it in Indian scenario specially North Indian style.So it becomes an opinion that KETO diet is only to take non vegetarian food.people forget about macros.They take nonvegeterian foodforgetting about the macros in the form of protein.Basically in this diet we have to tell our body to metabolise fat so for atleast two weeks one has to take lots of fat.Usually this is the first mistake person does and then he becomes disappointed when there is no weight loss.Second thing is to restrict carbohydrates.you will be astonished to know that carbohydrates are present in milk,curd,some vegetables and fruits in handsome amount.so the person should restrict carbohydrates to minimum amount .In books it is written as 20 grams but in my opinion in the beginning as the body has to adjust to the fat metabolism so the carbohydrates intake should be minimum.I have also gone through VRS diet which is very popular in Andhra Pradesh. I recommend the following keto Diet for the beginners
1.Take atleast seventy grams of fat per day in the form of butter,olive oil,desi ghee,coconut oil(if you are able to take as northern people don’t like its taste)in the beginning for two weeks.then reduce to forty to fifty gms
2.Take atleast three litres of water perday.
3.Use atleast two lemons per day to compensate potassium .Salt should be changed to Rock salt(saindha namak).4Take a tablet of multivitamin daily
5.Take carbohydrates in minimum amount.In the beginning of the diet it should not exceed 10 gms where as after two weeks it can be taken up to twenty to twenty five grams.
Things to be avoided
Sugar in any form,fruits,milk,curd,potato,sweet potatoes,arbi,zimikand,beet root,peas,beans,soya products,fast foods,pastries ,cake,pulses,gram,rajmah,rice,wheat,oats or any type of grain
Things to be taken
Eat one onion,one tomato ,one carrot/turnip in a day(limited quantity)if you want to take.
Take green vegetables fried in desighee or olive oil like broccoli,cauliflower,spinach,capsicum,
Mushrooms,brinjal,bhindi,coriander.
You can also take paneer 100 to 200 gms daily
The vegetables mentioned above can also be taken in the form of vegetable soup.I recommend atleast one diet should be in the form of clear vegetable soup in which the vegetables are boiled , then mashed and then stained.Put some butter in it and take.It is filling and also give required minerals.It must be taken as one meal.
You can eat eggs up to six a day boiled,in the form of ommellete,poched,fried etc.
Non veg in the form of chicken,meat,can be taken.but it should contain less onion.so I recommend lemon chicken or meat in the form of keema with said quantity of onion and tomato.Meat can also be taken in the form of tikka but see the contents for carbohydrates on the pack.you can also take fish.Nuts like almonds,walnets,sesame seeds,flax seeds,pumpkin seeds,melon seeds,coconut can be taken.
This is the crux and you can see these contents in one form or other but the main question is how much one should eat in a day. I have written all the things above and it appears from the content that one has to take meat,six eggs,chicken,and green vegetable and soup.But one has to take in to considerations the calories and ones like and dislikes.I will give different diet charts one day each .In which one diet mostly the lunch can be replaced.This diet is easy to follow and there is remarkable weight loss as well as inch loss.But if you don t follow it strictly there are chances of weight gain spontaneously.So firstly you should point out your likings and dislikings from the the things to be eaten.Some people are fond of eggs others chicken,some like fish and others paneer.If you don t like these products then sorry keto diet is not for you.You can opt for other diet plans with low calorie content.But for the persons with excessive weight more than 100 kgs and strong will power keto diet is the diet of choice.
Diets will be written from next posts onwards.
