Some people don’t believe in calorie counting on a ketogenic diet menu, but I am one of the few keto dieters who particularly does it. I live in india and know that Indians are always searching for that tailor made Keto Diet Plan for India. That is why I am sharing my personal experience in this article to help you folks.
Normally, for most people, the amount of fat and protein will be enough to keep you naturally fulfilled and of-course keep you in a calorie deficit mode. However, the average weight is not always normal. There are tons of hormonal, endocrine and disability issues that we need to take into account, as well.
Egg is one of the ketogenic foods we should include in our diet. It helps us in improving symptoms of Metabolic Syndrome and it is Rich In Vitamins And Minerals.
The ketogenic diet can help you lose weight quickly and improve certain health conditions such as fatigue and diabetes metabolic syndrome risk factors. To enjoy all the health benefits of this diet you do not need to make radical changes in your diet. You only have to consume the following ketogenic foods regularly:
Keto Diet Plan for India – Top 7 Foods
Fish is low in carbohydrates and are one of the basic ingredients of the ketogenic diet. Fresh Fish has B vitamins, minerals, such as potassium and zinc, alongwith vital Omega 3 fatty acids. I have been eating fish for over 3 years now and it tops my list of foods in a Keto Diet plan for India.
In addition, Fish meat is an excellent source of selenium, which has a powerful antioxidant function and is linked to a reduction in inflammatory diseases. Note that processed meats (fish and others) such as sausages, sausages, and meatballs often contain aggregate carbohydrates.
Try to include a cut of Fish at least once a day. To maintain its properties as one of the ketogenic foods reminds cooking with the minimum amount of oils and accompanied by sufficient vegetables.
The eggs are very necessary for any kind of Keto Diet Plan. A large egg contains less than 1 gram of carbohydrates and approx. 6 grams of protein, which makes it a healthy food, perfectly suited for a ketogenic diet. You can have 6 to 8 eggs safely during the day.
Despite its bad reputation, consuming egg yolk can be highly beneficial as it concentrates some vitamins (A, B9, B12, D, E and K) and essential minerals such as iron. But, in case you are having high cholesterol levels, you need to exclude it from your diet. Only eat Egg white in this case.
In addition, egg consumption may relieve the symptoms of metabolic syndrome by improving insulin resistance.
Olives are another best part of the ketogenic foods as they contain only 0.2 grams of carbohydrates per unit. In addition, the carbohydrates in olives are fiber-shaped.
Olives provide vitamin E, iron, copper and calcium. They are also rich in antioxidants (including oleuropein, hydroxytyrosol, tyrosol, oleic acid and quercetin) that can help reduce oxidative damage in the body and fight infections caused by bacteria.
Olives also help to regulate cholesterol and reduce blood pressure.
A clove of garlic contains only 0.99 grams of liquid carbohydrates. Garlic and other vegetables in the Allium family contain allicin. This is a plant compound, which has anti-inflammatory and antioxidant properties, which protects us from brain damage and disease.
Garlic is also considered an excellent source of vitamin B6, as well as manganese, selenium, and vitamin C., Trust me the garlic is very beneficial in maintaining our weight. This is also a very good food to eat if you have problems with high cholesterol. I take 3 clover daily with warm water in the morning, on an empty stomach. It has helped me greatly in containing my blood cholesterol levels.
Whenever you can, add some garlic to your dishes. Its characteristic flavor can highlight dishes very simply and without adding more exotic spices.
5. Dark Chocolate (Mmmmmm….)
With the low carbohydrate content that the ketogenic diet requires, it is critical to make sure you are getting enough fiber. A 100-gram serving of dark chocolate, which contains 70 to 85 percent cocoa, contains 11 grams of fiber. Fiber is great for your gut health and relieves you of many digestion problems as well.
The antioxidants and fiber in dark chocolate can help with digestion. In addition, chocolate contains flavonoids, which dilate blood vessels to improve blood flow, lower blood pressure and increase good cholesterol. Dark chocolate is also rich in manganese, copper, iron and magnesium.
When buying chocolate any cocoa product you should pay attention to tag. Choose those chocolates that do not contain added sugar and that have a minimum amount of carbohydrates per serving.
Almonds are another sufficient part of the ketogenic foods, as 100 grams of almonds have only 7 grams of liquid carbohydrates.
In addition, they are very satisfying because eating a small portion aids your appetite in the morning. Almonds also provide vitamin E, copper, and riboflavin. All of these elements help the production of energy. Its consumption also provides magnesium and potassium, two important electrolytes that must be replenished in a ketogenic diet.
Although almonds are great to include in this diet, it is convenient to limit the portions that are consumed to about 20 grams per day to prevent uncontrollable increases in glucose.
Avocado has only 2 liquid carbohydrates per 100 grams of pulp. They are rich in healthy fats and are full of nutrients, making them one of the most beneficial ketogenic foods. Avocados contain fiber, copper, folic acid and potassium. They also contain important vitamins (K, E, C and B).
If you don’t like avocados, you can try consuming them in oil form. Although it will not get the same amount of vitamins and minerals, its oil mainly contains monounsaturated fats. This unsaturated fatty acid helps improve cholesterol levels and can be used for cooking.
You can use this list of ketogenic foods as a guide to help you create your own eating plan, tailored to your tastes and needs.
Remember to follow the keto diet with large amounts of water. Water is a body necessity. It helps you flush out unwanted toxins from your body.