Meal options for Indians on a Keto Diet
Few options for Malayalees too.
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Photo by Erik Lundqvist on Unsplash
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A keto diet requires one to follow a very low carb diet which means that the daily intake of direct or indirect forms of sugar should be very low. This is because sugar is the main cause of inflammation or worsening of neurological related issues in our body. When one follows a keto diet, the body uses mainly fat followed by protein as a source of energy.
So basically carb-rich foods like rice, chappati, bread, pasta have to be eliminated from the diet for a period of time apart from direct sugar.
Very often one wonders how to have a normal eating pattern without any carbs. Here is a list of food options that can help anybody follow this diet and has a few options for Malayalees/south Indians too to follow.
Here are the food choices meal-wise:
Start the day with a glass or two of warm water followed by a cup of black coffee without sugar or black coffee mixed with a tablespoon of ghee, or lime water or plain warm water with 5 to 6 skinned almonds.
Followed by breakfast:
*Mixed vegetable omelette prepared with 2 to 3 eggs that could have tomatoes, mushroom, spinach, capsicum, green chilies, and a little onion
*Paneer bhurji
Lunch/dinner options:
*Grilled chicken/tandoori style chicken with salad and veg soup
*chicken and vegetables stir fry
* Fish peera(mathi, kozhuva, natholi)or fish pollichatu with any thoran (avoid root vegetables), beans, achingya payar (string beans),bitter gourd, mild avial with pumpkin, snake gourd, brinjal, and very less raw banana is good.
* Chicken stew with vegetables in soup form.
* Tawa fried minced meat cutlets with mint, coriander and coconut chutney alongwith some salad.
* Mushroom naadan-style roast with coconut/Mushroom chili with chicken and vegetables stir fry
In a keto diet, if lunch and dinner are had in the form of a heavy soup with coconut milk and chicken and vegetables (Thai based recipes are good for this) or a light soup along with grilled chicken or fish preparation is ideal. All dishes are to be cooked in coconut oil only. Coconut milk, fresh coconut, desiccated coconut, and coconut cream too can be used well on a daily basis. Best vegetables are cauliflower, broccoli, spinach, cheera, mathangya, Kumblengya, cabbage, capsicum, green beans, and a very little carrot. Also mushroom is a great choice that you can add to many recipes.
Vegetables to avoid:
Root vegetables (all vegetables grown below the ground like potato, yam, tapioca, beetroot etc. Carrot can be used sparingly)
Reduce usage of onions in dishes and don't caramelize them.
Snacks can be:
*Mixed nuts (walnuts, almonds, cashew.. best is walnuts)
*Fruits like berries, papaya (not too ripe), cherries and passion fruit in small quantities
*Vegetable sticks made of green capsicum, cucumber and a few pieces of carrot along with a dip made of homemade mayonnaise(without sugar) or peanut/almond/cashew butter.
*Sauteed mushrooms in a little butter and garlic with some freshly ground pepper.
*Boiled eggs with some homemade mayonnaise
*Paneer cutlets tawa fried with mint coriander chutney
A moderate amount of cheese, butter and ghee are ok in a low carb keto diet.
At least 2 to 3 liters of water every day is recommended and it is better to consume close to 2.5 liters before the evening sets in.
While eating out, a grilled non-veg/seafood platter or a kebab platter with some salad on the side are the best options.
Initially, you could feel tired due to the drop in sugar and carbs in the diet(maybe two to three days)but gradually the system will adapt to the new food choices and you will start feeling more energetic and your weight loss goals could be achieved effectively.
