How is Keto diet different in India?
The keto diet, also known as the ketogenic diet, has gained popularity in recent years as a method of weight loss and improving overall health. The diet involves consuming a high amount of fats, a moderate amount of proteins, and a very low amount of carbohydrates. On average, the diet comprises of a person deriving 20-30% calories from protein, 60-70% of them from fats and a mere 5% from net carbs. The goal is to put the body in a state of ketosis, where it burns fat for energy instead of carbohydrates.
In India, there are some unique aspects of following a keto diet due to cultural and dietary differences. Traditional Indian diets are largely based on carbohydrates, including rice, bread, and lentils. However, with careful planning and adaptation, a keto diet can still be followed in India.
One option is to focus on low-carbohydrate Indian foods, such as paneer (cottage cheese), chicken tikka, and tandoori fish. These protein-rich dishes can be paired with low-carb vegetables like cauliflower, spinach, green beans, kale, avocado, zucchini, and bell peppers- which are not just nutrition-dense, but also available year-round.
Another challenge in following a keto diet in India is the limited availability of some keto-friendly ingredients, such as almond flour and coconut flour. However, there are still plenty of options available, such as using coconut or almond milk instead of regular milk, and using nuts and seeds as snacks instead of carb-heavy options like chips and crackers. Natural sweeteners, stevia, sugar-free Keto sweeteners can also be used.
It’s also important to note that a keto diet may not be suitable for everyone, especially those with certain medical conditions such as diabetes or kidney disease. It’s important to consult a healthcare professional before starting any new diet.
In conclusion, a keto diet in India may require some adaptations to traditional diets and ingredients, but it is still possible to follow and achieve weight loss and other health benefits. With careful planning and consideration, anyone in India can adopt a keto lifestyle.
Sources (Only for reference, please don’t add these in to the website): https://timesofindia.indiatimes.com/life-style/health-fitness/diet/indian-keto-diet-what-you-can-eat-and-avoid-for-weight-loss/articleshow/80633324.cms#:~:text=On%20average%2C%20the%20diet%20comprises,all%2C%20restrict%20the%20carb%20intake.