An Overview of the Vegetarian Keto Diet for Indians
The ketogenic or "keto" diet has become an increasingly popular way for people to lose weight, manage health conditions, and simply feel their best. This very low-carbohydrate, high-fat and moderate protein diet puts the body into nutritional ketosis.
However, traditional keto diets center around meat, eggs, and dairy. This can make the diet challenging for vegetarians or those who eat religious/cultural diets that avoid certain animal products.
Fortunately, with some modifications and careful planning, people following vegetarian diets for health or ethical reasons can also achieve success with vegetarian keto.
Is the Keto Diet Suitable for Indians?
The keto diet was originally developed almost 100 years ago to treat epilepsy, but fell out of mainstream use with the development of anti-seizure medications. Today it has resurged in popularity.
An increasing number of Indians are now turning to the keto diet to manage conditions like diabetes, PCOS, and obesity, which are becoming more prevalent. One study even showed significant improvements for Indian women with PCOS following a keto diet for 6 months.
Since traditional Indian cuisine tends to be very carb-heavy, adjustments need to be made. But the growing availability of keto-friendly ingredients and various cultural dietary restrictions make vegetarian keto possible.
Foods to Eat on Vegetarian Keto
The key to following vegetarian keto for Indians is sticking to the macronutrient ratios. This usually looks like:
- 60-75% of calories from fat
- 15-30% of calories from protein
- Only 5-10% of calories from net carbs
Here are some of the best foods to eat on a vegetarian keto diet:
Healthy Fats
- Ghee and coconut oil
- Nuts like almonds, walnuts, peanuts and cashews
- Seeds such as pumpkin, chia, flax and hemp
- Full-fat milk and paneer
- Avocados
- Coconut meat and coconut milk
- Cheese and butter
- Oils like olive, avocado, rice bran and mustard
Protein Sources
- Paneer, tempeh and tofu
- Nuts, nut butters and seeds
- Protein powders like soy, hemp and pea
- Beans and lentils like urad dal, chana dal and moong dal
- Dairy like milk, yogurt, cheese and cottage cheese
- Eggs
Low-Carb Vegetables
- Leafy greens like palak, methi, cabbage, bok choy
- Cruciferous vegetables like cauliflower, broccoli and Brussels sprouts
- Asparagus, cucumber, celery and fennel
- Mushrooms, onions, garlic, tomatoes and eggplant
- Zucchini, pumpkin, radish and turnip
Herbs, Spices and Beverages
- Lemon juice, apple cider vinegar, fresh and dried herbs
- Spices like salt, pepper, chaat masala and garlic
- Masala chai or coffee made with full-fat milk or nut milk
- Plenty of water
Meal Ideas for Vegetarian Keto
Its easy to stick to vegetarian keto when you have the right ingredients and meal ideas. Try incorporating these tasty yet low-carb options into your weekly meal plan:
Breakfast Ideas
- Eggs fried in ghee or avocado oil with veggies
- Chia pudding made with nut milk and topped with nuts and seeds
- Paneer scramble with onions, garlic, palak and spices
- Nuts, seeds and nut butter
- Smoothies with nut milk, spinach, avocado and protein powder
Lunch and Dinner Ideas
- Cauliflower rice bowls loaded with ghee, nuts, herbs and spices
- Roasted, grilled or fried tofu or paneer with roasted veggies
- Veggies and lentils like palak paneer, chana masala, dal fry and chole
- Mock meat dishes using soy curls, paneer or textured vegetable protein (TVP)
- Zucchini or eggplant lasagna with creamy cheese filling
- Stuffed peppers, cabbage, eggplant or mushrooms
Snacks
- Nuts, nut butters or seeds
- Sliced raw veggies with ranch or nut-based dips
- Cheese crisps
- Avocado toast on low-carb bread or with cloud bread
- Chia pudding with nut milk
- Crumbed and baked paneer bites
Desserts
- Sugar-free kulfi
- Dark chocolate avocado mousse
- Chia pudding with stevia and nuts
- Baked goods made with almond or coconut flour
Tips for Success on Vegetarian Keto
Following a vegetarian keto diet for Indians has unique challenges. Make sure to:
- Use plant-based proteins at each meal to meet needs
- Cook with plenty of ghee, nuts, seeds and healthy fat
- Get creative with egg, paneer, tempeh, tofu and low-carb veggies
- Flavor food with spices instead of sugar
- Calculate macros to stay in ketosis
- Drink electrolytes to prevent keto flu headaches and cramps
- Try new recipes to beat boredom
Pairing tradition ingredients like ghee and Indian spices with low-carb veggies and vegetarian proteins makes it tasty and doable to follow vegetarian keto as an Indian.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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