What to eat and what not in indian keto diet full pdf

WHAT TO EAT AND WHAT NOT IN INDIAN KETO DIET A presentation by Priya Aurora

What do I eat and what not in Keto diet? This is perhaps the most common question people ask me.Largely, people who want to follow a Keto diet think switching to it is saying goodbye to most food items on the card, as some find it hard to say no to rice while others don’t want to leave chapatti.

Q: Does Keto diet fit into Indian meal?

Most people believe in the notion that Keto diet doesn’t fit well into an Indian meal plan.

However, this is not true! The Keto diet and Indian food go hand in hand.

Indian food offers many good options for Keto benefit seekers.

Indian food includes lots of vegetables and proteins which are low in carbs, making them ideal for a Keto diet.

I have dozens of Indian Keto recipes on my website you can leverage from to kick-start your weight loss journey, no matter whether you are a vegetarian or a non-vegetarian.

Go check out them here: Indian Keto Recipes For Vegetarians & Non-vegetarians.

Plus, I have put together some common questions about what to eat and what not in a Keto diet and tried to answer them in a simple way so that your journey to Keto is joyful and stress-free.

Also Read: Beginner’s Guide To Indian Keto Diet

Q: What Indian food to eat in Keto diet?

Ghee Kebabs Green Veggies Tandoori Meats Paneer Eggs Butter Yogurt Almonds, chia, walnuts etc.

Healthy fats like coconut oil, ghee, olive oil

Q: Can I eat rice in Keto diet?

No, because Keto diet is a low carb diet, hence, no conventional flours on it,

Q: Can I eat daal/pulses in Keto diet?

Daal is not a good option for a Keto diet. They are high in protein and high in carbs.

Q: Can I drink milk in Keto?

Dairy is acceptable on the Keto diet, only in the form of yogurt, cheese, paneer and buttermilk.

Q: Can I drink tea/coffee on Keto?

Yes. But only if served black and sugar-free.

You can also have as much green tea.

Q: Can I drink coconut milk in Keto?

Coconut milk is a great option for those who are on Keto diet. It won’t kick you out of Ketosis as it is high in fat. It can also be used as a creamer, in the absence of conventional milk.

Q: Can I drink almond milk in Keto diet?

You can consume almond and soya milk without any stress. It is safe to consume unsweetened almond milk while maintaining Ketosis.

Q: Can I eat chapatti in Keto?

Stay away from white flour based carbs on Keto.

No. you can’t eat chapatti in Keto diet. Because 1 chapatti contains about 20 grams of carbs.

Q: Can I eat potatoes in Keto?

No, potatoes are extremely high in carbs. One medium-sized potato contains about 36 grams of carbs, 3.8 grams of fiber, 4 grams of protein and less than a gram of fat. As a rule, you should not be having any veggies that grow under the ground.

To stay in Ketosis, you need to consume only 20-25 grams of carbs per day. So, eating just one potato may kick you out of Ketosis.

Q: What about sweet potatoes in a Ketogenic diet?

Sweet potatoes contain high carbs – about 23 grams and only 3 grams of fiber. So, you can’t eat them in Keto diet.

Q: Can I have peanut butter in Keto diet?

Peanut butter is a low carb food and high in fat.

Plus it contains some amount of protein as well.

Hence, it is suitable for Keto diet. But we tend to overeat it, so just be careful on that front.

Q: Can I eat Paneer in Keto diet?

Yes, you can eat paneer while you are on a Keto diet. 100 grams of Paneer contains 18 grams of Protein, 21 grams of fat and only 1 gram of carbs. Paneer is a very apt source of protein for those who want to do pure veg Keto.

Dairy products you can have in Keto: Dairy Product

Net Carbs (grams)

Cottage cheese (100 grams)

1

Cream cheese (100 grams)

1

Mascarpone (100 grams)

1

Mozzarella (100 grams)

1.9

Q: Can I drink alcohol in Keto?

Yes, you can but you need to watch out for alcoholic beverages that contain low carbs. Also, remember the body can either process the fats or the alcohol. So the choice is yours!

Q: Can I drink vodka in Keto?

Liquors like vodka, gin, and wine have about 40 percent alcohol are zero carbs and sugars, which is why they’re Keto-friendly.

Q: Is Champagne Ketofriendly?

Liquors like vodka, gin, and wine have about 40 percent alcohol are zero carbs and sugars, which is why they’re Keto-friendly.

Q: So what alcohol can I enjoy in Keto?

Some of the alcoholic drinks allowed in Keto are: Vodka Tequila Gin

Keto-friendly wines include: Red wines White wines But remember to stick to the rule of 2 smalls or a glass of wine once a week only.

Q: Can I eat Meat and Offal in Keto?

All seafood, red meat, white meat and organ meats are acceptable, but beware of: The carb content of some shellfish and seafood.

Foods bulked out with rusk (flour) like sausage, “chicken shapes,� hot dogs and economy burgers Anything coated in breadcrumbs or batter Meats that come covered in sugary glazes or pre-packaged with starchy sauces Meats cured with sugar/honey

Q: What seafood can I eat on Keto Diet?

Seafood

Serving Size

Grams of Net Carbs

Raw Shrimp

1/4 lb

5

Squid

1/4 lb

9

Imitation Crab

1 oz

4.6

Q: What salad and vegetables can I eat on Keto Diet?

Vegetable

Serving Size

Grams of Net Carbs

Spinach

1 cup

0.2

Alfalfa sprouts

½ cup

0.2

Artichoke hearts, marinated

4 pieces

2

Artichoke hearts, canned

1 heart

1

Arugula

1 cup

0.4

Avocado, Haas

½ fruit

1.8

Beans: green, snap, string, wax

½ cup, raw

2.1

Bok choy (pak choi)

1 cup, raw

0.4

Vegetable

Serving Size

Grams of Net Carbs

Boston/Bibb lettuce

1 cup, raw

0.8

Broccoli florets

1 cup, raw

0.8

½ cup, shredded

0.8

Cauliflower florets

½ cup

1.1

Celery

1 stalk

1.4

½ cup, grated

0.8

½ cup

3.5

½ cup, shredded

0.1

Chives

1 tablespoon

0

Cucumber

½ cup, sliced

0.1

½ cup

1

Cabbage, green, red, savoy

Celery root (celeriac) Chicory greens Chinese cabbage

Daikon radish

Vegetable

Serving Size

Grams of Net Carbs

Endive

½ cup

0.4

Escarole

½ cup

0.1

Fennel

½ cup

1.8

Greens, mixed

1 cup

0.4

Iceberg lettuce

1 cup

0.2

Jicama

½ cup

2.5

Loose-leaf lettuce

1 cup

1

Mesclun

1 cup

0.5

Mung bean sprouts

½ cup

2.1

Mushrooms, button, fresh

½ cup

1.2

5

0.7

Olives, black

Vegetable Olives, green Onion Parsley (and all fresh herbs)

Serving Size

Grams of Net Carbs

5 2 tablespoons, chopped

0 1.5

1 tablespoon

0.1

Peppers, green bell

½ cup

2.1

Peppers, red bell

½ cup

2.9

Radicchio

½ cup

0.7

Radishes

6

0.5

Romaine lettuce

1 cup

0.4

Scallion/green onion

½ cup

1.2

Tomato

1 cup

0.2

Watercress

½ cup

0

Q: What fruits can I eat on Keto Diet?

Serving Size

Grams of Net Carbs

Blackberries, fresh

¼ cup

2.7

Blackberries, frozen

¼ cup

4.1

Blueberries, fresh

¼ cup

4.1

Blueberries, frozen

¼ cup

3.7

Boysenberries, fresh

¼ cup

2.7

Boysenberries, frozen

¼ cup

2.8

Cherries, sour, fresh

¼ cup

2.8

Cherries, sweet, fresh

¼ cup

4.2

Cranberries, raw

¼ cup

2

Fruit

Serving Size

Grams of Net Carbs

Currants, fresh

¼ cup

2.5

Gooseberries, raw

¼ cup

4.4

Loganberries, raw

¼ cup

2.7

Melon, cantaloupe balls

¼ cup

3.7

Melon, Crenshaw balls

¼ cup

2.3

Melon, honeydew balls

¼ cup

3.6

Raspberries, fresh

¼ cup

1.5

Raspberries, frozen

¼ cup

1.8

Strawberries, fresh, sliced

¼ cup

1.8

Strawberries, frozen

¼ cup

2.6

Fruit

Foods you should completely avoid on a Keto Diet All kinds of grains Potato Bread Oats Corn Pizza Pasta Sweet and sugary food items Gluten Sweeteners such as Equal, Sugar-free and others that contain aspartame, sucralose, saccharin Refined oils and margarine Soda Beer Cocktails Wine Alcohol

Juices Milk Fruit juice Pineapple Banana Mango Papaya Oranges Grapes Dates Raisin Products with MSG Root Vegetables Chocolate Pasta Candies Donuts Pastries Cakes Gluten

Thank You Website www.ketoforindia.com

Email address priyadogra2006@gmail.com