blog Details

Keto is the current buzzword among health and fitness enthusiasts. What is it? A keto diet works to bring about ketosis- a metabolic process that is triggered by a diet that is low in carbohydrates- and as a result, instead of converting glucose (from carbs) to energy, the body burns stored fats. Also known as a low carb high fat (LCHF) diet,  it is ideal for people looking to lose weight fast and increase their metabolic rate and has become popular for this reason. A keto diet traditionally involves consumption of a lot of meat as a substitute for carbs, and as a source of protein, along with eggs and dairy products. This poses a problem for Indians who are looking for a keto diet plan, not only because a good number of the population are vegetarian, but because the traditional indian diet involves a lot of carbohydrates. That being said, even though it might be difficult initially, it can be done.

What does a vegetarian keto diet involve?

In the absence of meat and fish, one can focus on eggs and dairy as a source of protein and fat. If eggs are not part of your dietary preference, not to worry, you can still get your daily dose of protein from other sources. To start off your keto diet plan, make sure you eliminate most of regular carb intake- preferably to less than 35 grams per day- and ensure that most of your calorie intake comes from healthy fats like ghee, butter, plant-based oils like peanut, coconut, etc. Stick to low carb vegetables and fruits; things like potatoes, yams, apples and bananas are high in carbohydrates. A lot of vegetarians struggle with eliminating carbohydrates to the extent that is necessary because their favourite dishes are heavy with them, which further limits an already limited choice. Other things to avoid are grains (rice, wheat, corn, etc), sugar (refined, honey, syrups, etc.) and legumes (lentils, black beans, peas, etc.)  

Foods to eat:

Are things looking bleak? They shouldn’t! A vegetarian keto diet plan is well within reach and to make this process a little easier, we’re giving you a list of foods that are friendly to your diet plan:

• High-protein and low carb foods: tofu, tempeh, seitan
• Leafy veggies: spinach, kale, lettuce, etc.  
• Vegetables: broccoli, cauliflower, zuccini, cabbage, cucumber, etc.
• Dairy: hard cheese, high fat cream, butter, ghee, etc.
• Nuts: almonds, macadamia, walnut, pista, etc.
• Berries: blackberries, raspberries, blueberries, etc.
• Avacados
• Plant-based oils: coconut oil, olive oil, peanut oil, red palm oil. (stay away from refined oils)

Benefits of a keto diet

In addition to fast results, there are several benefits to following a keto diet plan. It might be difficult at first, as it requires a lot of discipline and planning on your part, along with a desire to see it through, so these plus points should help motivate you.

• A keto diet helps to regulate your hunger and over time, reduce the amount of food that you feel you need to consume. This happens because they are low in carbohydrates and rich in fats. It will take some time to get used to this, but a couple of weeks into the diet, you should have the hang of it
• It is a proven and scientific method of losing weight fast, as compared to these fad diets that promise you the same results
• It has also been reported to reduce the level of harmful cholesterol in your body
• A keto diet helps your body generate more energy through the day. The energy that is produced from fat is cleaner and more consistent
• A keto diet has also been shown to reduce insulin and blood sugar levels in the body

Keto diets have shown great results, and if adhered to properly, they are great for your weight loss goals. That being said, remember that bodies and their needs vary, and you should not push yourself into a diet that doesn’t work for you, as it may lead to more harm than good. Evaluate your options and talk to a nutritionist if you need some advice.  

• Tags

admin

Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.