Keto Diet is gaining a lot of attention worldwide. The reason is the amazing weight loss results. More and more experts are now recommending the Keto lifestyle. Hence, to help our readers, we have formulated a list of best ketogenic foods. Top 15 keto foods in India that weight waters can freely use while on a keto diet for weight loss.
Top 15 Keto Foods in India (List of best ketogenic foods):
1. Eggs:
Eggs are the healthiest foods that contain negligible carbs, 6.5 grams of protein and 8 grams of fat. It makes an ideal food for a keto diet. The egg is high in proteins and fats. It has a high satiety value with fewer calories. Multivitamins in eggs help by keeping the body healthy and fit.
How to use eggs in a Keto diet?
You can boil, scramble, poach, make an omelet, egg nog or use to marinate other foods. A few examples are cheese omelet, fruit egg nog, devil’s eggs, egg rolls with almond flour Frankie, or boiled egg and avocado salad. for more examples please check the Indian eggitarian diet plan for weight loss.
2. Cheese :
Everybody’s favorite cheese is low in carbs but high in fats. 30 grams of energy-dense cheese of any variety provides around 7 grams of protein and 8 grams of fat. Linoleic acid in cheese helps in improving body composition and reduces body fat.
How to use Cheese in a Keto diet?
Use cheese to sprinkle or garnish, or as chips, dips and sauces, cheesy au gratin or soups or cheese balls. You can also add feta cheese, cottage cheese, or regular cheese cubes to your salads and soups.
3. Coconut oil:
Coconut oil has medium-chain triglycerides that are directly absorbed. They convert into ketones and provide energy to the body. Studies show the fatty acid composition of coconut oil promotes a considerable level of ketosis in the body. It also helps in increasing the body’s metabolism thus help in weight and inch loss. Hence, Coconut oil is one of the best fat that you can use as Keto foods in India.
How to use Coconut oil in a Keto diet?
Use coconut oil for cooking, making roti, making chillas, bullet coffee or salads dressings.
4. Chicken :
Chicken or most meats go hand in hand with a keto diet. It has almost negligible carbs but a considerable amount of vitamins and minerals. The high protein content of chicken (100 grams has 26 grams of protein) keeps you full for a long period of time. It also reduces hunger pangs and thus aids in weight loss.
How to use Chicken in a Keto diet?
You can boil, grill, barbeque, saute or fry the chicken. Use it in salads, soups, patty, rolls or broth. A few examples are chicken in gravy, chicken patty, chicken veggie salad, chicken tikka or chicken zoodles. For more examples check Top 10 easy Indian ketogenic recipes.
5. Fish:
Fish easily makes the top 15 keto foods in India and worldwide as well. Shellfish, salmon or any other fishes are rich in proteins, vitamins, and minerals. 100 grams of fish have around 22 grams proteins. The carb content in fish is almost negligible. It also contains omega 3 fatty acid that increases insulin sensitivity and maintains blood sugars in overweight individuals.
How to use Fish in a Keto diet?
Cook fish by boiling, stewing, grilling or barbeque it. A few examples are fish fingers, fish rolls, fish veggie salad, barbequed fish or fish dumplings in vegetable gravy. Kerala style fish recipes are the perfect match in ketogenic diets. mostly because they are cooked in coconut oil and coconut milk or coconut creme.
6. Cottage cheese / Paneer :
Paneer is a big savior for vegetarians who follows a keto diet. It is high in proteins and fats and has negligible carbs. 40 gms have almost 1 gram of carb and around 8 grams each of protein and fats. High protein and fat content keeps you full for longer and reduces appetite.
How to use Paneer in a Keto diet?
Paneer blends well with any recipe. Use in salads, grilled, barbeque or fried foods, patty base or any starters. A few examples are paneer tikka, barbeque paneer with exotic veggies, paneer zoodles, paneer bhurji, cheese paneer balls or paneer Sandesh. For more examples please check Indian vegetarian keto recipes.
7. Avocados:
Avocado is a super healthy fruit with very good quality fat and high in fiber. It also contains vitamins and minerals that help prevent any deficiency while following the keto diet. It reduces LDL cholesterol and triglycerides in an obese individual. Avocados are available in abundance in southern India, commonly known as butter fruit.
How to use Avocados in a Keto diet?
Make avocado shake, smoothie, salad, dips or grill it and consume. For example, avocado-walnut yogurt smoothie or avocado exotic veggie salad.
Along with these top 15 Keto Foods in India, check out more about which foods are allowed in Indian keto diet plan for weight loss in this video:
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8. Olive oil :
Although Olive oil does not have an Indian origin, its presence is hard to ignore in Indian markets. Olive oil as we all know is high in monounsaturated fatty acid (MUFA). It reduces inflammation, helps boost immunity and increases metabolism. It is best to make healthy keto mayonnaise. The extra virgin olive oil is ideal for salads dressings and cooking. To know more details about healthy oils to use in everyday life check List of Best cooking oils in India.
How to use Olive oil in a keto diet?
The best use is to use olive oil raw. You can use it in salads or use cooking olive oil for grilling or shallow frying foods.
9. Nuts and seeds:
Nuts and seeds are high-fat, moderate in proteins and low-carb foods. 15 grams of nuts contain almost 8 grams of fats, 5 grams proteins, and 4 grams of carbs. The seeds like pumpkin, flaxseeds and chia seeds have almost the same amounts of carbs, proteins, and fats as nuts. Nuts and seeds being high in fiber give a sense of fullness and are best for in between meals for snacking.
How to use nuts and seeds in a keto diet?
Use nuts and seeds in smoothies, salads, nuts flour, in gravies or juices or shakes or as a snack itself. A few examples are almond flour mug cake, berries walnut smoothie or yogurt brazil nut dip.
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10. Berries :
Most fruits we know are starchy. But berries are a little different. The major chunk of carbohydrates in berries is fibers. Berries are loaded with antioxidants that help in reducing inflammation and boost immunity. 100 grams of any variety of berries contains almost 8 – 10 grams of carbs that are full of fiber. Here are a few varieties of berries allowed in the keto diet and easily available in India;
- Ber/bor (Indian jujube, Available from October to April in India).
- Amla (Indian Gooseberry, Available from October to April in India).
- Phalse (Wild Blueberries, Available from February to May in India).
- Jamun (Black Plum / Indian Blueberry, Available in Rainy season from June to October in India).
- Karvanda/karonda (conkerberry Available through the summer season in India).
- Harfarauri (Star gooseberry, Available through the year in different parts of India).
- Rasbhari (Cape gooseberry, Available in India from February to May).
- Shahtoot (Mulberries, Available in October, November and then during summers).
- Strawberry (Available during winters in India).
How to use berries in a Keto diet?
Use berries raw, in shakes, smoothies, salads or keto desserts. For example berries yogurt smoothies, fruit and berries bowl, blueberry keto custard
11. Butter and cream :
Carb free butter and cream contribute to the major fat content in keto diet along with cooking oil. Studies show that moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke.
How to use Butter and Cream in a Keto diet?
Use butter for sautéing, greasing, bullet coffee, soups or in gravies. Use creams in shakes, gravies, desserts, coffee or tea, smoothies, soups or dips
12. Broths:
Broths are clear soups of either vegetables or chicken. It has negligible carbs and calories which is perfect for a keto diet. Even with negligible calories, it is still high in vitamins and minerals. Bone broths are very healthy and preferred in a keto diet.
How to use Bone Broths in a keto diet?
Have it as an in-between snack or use in gravies or detox drinks and juices.
13. Leafy greens:
Spinach, kale, methi, drumstick leaves, radish leaves, etc are high in fiber and moderate in proteins. Fiber slows down the digestion that helps keep you full for longer and thus reduce calorie intake.
How to use greens in a keto diet?
Make vegetable, soup, detox juice, gravies, smoothies, rolls, patty or chips. For example chicken in spinach gravy, kale chips or cream of spinach soup.
14. Low carb veggies:
Gourd veggies, zucchini, broccoli, cucumber, bell peppers, etc are all non-starchy vegetables. These are high in vitamins, minerals, fiber and low in calories. Vegetables contain antioxidants that protect the body against radical damage and inflammation. Vegetables also reduce the incidence of cardiac problems, cancers and also help maintain blood sugar levels.
How to use veggies in a Keto diet?
Make vegetables or use as gravies, filling, salad, soups, grilled side dish or as a snack. A few examples are stir-fried veggies, zoodles, exotic veggie salad, pumpkin soup or veggie patty. for more examples please check the Indian keto diet plan for weight loss.
15. Unsweetened Coffee and Tea:
Coffee and tea without milk are almost zero in calories. Moderate intake might increase your metabolism and alertness. Adding cream will enhance the flavor but it has to be in keto diet limit. Spice tea is also a zero-calorie liquid that you can have in between meals.
How to use Tea/chai in a keto diet?
Use it in between the meals or with the meals as an accompaniment with the food. For example, bullet coffee, green tea, cinnamon tea, black coffee or green coffee.
Endnote:
A ketogenic diet helps us to achieve our target weight and health goals in no time. You can cautiously include a wide variety of nutritious yet tasty foods while not crossing the carb restriction. I hope our list of top 15 Keto Foods in India helps you in selecting your menu. For more information on the Keto diet and to get exact diet plans on keto check these diet charts;
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