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Keto Diet for Indians: easiest way to follow

Keto Diet for Indians: easiest way to follow

Why keto diet for Indians?

There are many ways to lose weight, and following the ketogenic diet is one of them for Indians. In fact, diet is one of the most effective ways to lose fat rapidly and keep the fat off for good.

THE OBESITY PROFILE IN INDIA

Obesity in India has reached epidemic proportions in the 21st century, with obesity affecting 5% of the country’s population. Obesity is a major risk factor for cardiovascular disease, NGOs such as the Indian Heart Association have been raising awareness about this issue. Due to genetic tendency of Indians towards abdominal obesity (belly fat) and its associated risk of related lifestyle diseases like Diabetes & Heart Disease.

The Obesity Profile in India

SOLUTION: THE KETOGENIC DIET

One way of approaching this issue is through dieting. To adapt to such an a food environment, you need to give your brain new food rules to follow (e.g, a diet). Your brain needs you to tell it what to eat and what not to eat to meet your health goals. One of the best ways to do this is by finding a diet with simple rules that you can follow for the rest of your life.

Keto Diet for Indians FOR FAT LOSS

When carbohydrates are restricted for a couple of days, the body will start to produce ketones from fat. This alternative fuel source comes with many benefits for the brain and nervous system, while it simultaneously promotes weight loss.

Once the body enters ketosis and starts to burn ketones for fuel, most ketogenic dieters will experience increased energy levels and decreased aappetite. Another reason why ketosis and weight loss are linked is that ketones have a mild diuretic effect. This is important to know because many people will mistake their rapid weight loss on diet as if it is all coming from fat. In reality, the rapid weight loss that occurs in the first week of the diet is mostly due to water loss.

Read this: A ketogenic diet for beginners

Some of the benefits that most people experience are:

  • Better brain function
  • A decrease in inflammation
  • An increase in energy
  • Improved body composition

IMPORTANCE OF MACRONUTRIENTS

While following this Diet you have to eat an adequate amount of protein and fat. Less amount of protein cause muscle loss and high amount of protein will kick you out of this process through gluconeogenesis. While following a this diet, carbs should be reduced to below 30 grams per day.
Every diet should be calculated based on macronutrients not on calories because not all calories are same.

REQUIREMENT OF MACRONUTRIENTS

Activity levelProtein Per kgFat Per kgCarbs in the day
Not active0.8-1g1g30g
Less active1-1.2g1g30g
Very active1.2-1.5g1-1.5g30g

To enter into this process, you have to eat less than 30g of carbohydrates. You should eat fats & protein in every meal you eat, keeping carbohydrates as low as possible

Keto Diet for Indians: food pyramid

Keto Diet for Indians: LIST OF FRIENDLY FOOD

Fats

  • Macadamia/Brazil Nuts
  • Butter/Ghee
  • Mayonnaise
  • Coconut Butter
  • Cocoa Butter
  • Olive Oil
  • Coconut Oil
  • Avocado Oil
  • Macadamia Oil
  • MCT Oil

Protein

  • Fish
  • Whole eggs
  • All meats
  • Heavy whipping cream
  • Cheese

Spices and Cooking

  • Almond Flour
  • Coconut Flour
  • Cayenne Pepper
  • Chili Powder
  • Cinnamon
  • Cumin

Condiments and Sauces

  • Ketchup (choose low, or no sugar added)
  • Mustard
  • Hot Sauce
  • Mayonnaise (choose cage-free and avocado oil where possible)
  • Sauerkraut (choose low, or no sugar added)
  • Relish (choose low, or no sugar added)
  • Horseradish
  • Worcestershire Sauce
  • Salad Dressings (choose fattier dressings like ranch, caesar, and unsweetened vinaigrettes)
  • Flavored Syrups (choose acceptable sweeteners)

Sweeteners

  • Stevia
  • Sucralose
  • Erythriol

Vegetables

  • Zucchini
  • Spinach
  • Lettuce
  • Asparagus
  • Broccoli

STEPS TO follow Keto Diet for Indians

  1. See your goal
  2. Count your bodyweight
  3. Refer above table and calculate your protein and fat.
  4. Distribute total protein in 3-4 meals a day
  5. Go to shopping to buy required foods
  6. Start your diet and get awesome results

There is no such thing as an essential carbohydrate. . . . Anyone who tells you to start eating carbohydrates in order to fix a health problem is totally missing the point.

Nora Gedgaudas

Click here for sample Keto Diet for Indians.

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