All Things Keto: Keto Diet, Keto Diet Plan for Weight Loss, Keto Food List

The ketogenic diet or Keto diet is popular among fitness enthusiasts, especially when you’re trying to lose weight. In the keto diet, you consume more fats than ever. While it may seem contrary, the keto diet makes your body change its energy source from carbohydrates to your body fat. You lose weight when your body uses its fat to function.

What exactly is the Keto Diet?

When you consume high amounts of fat, moderate amounts of protein and very little carbohydrates, you follow a Keto diet. Let’s suppose you consume 1200 calories a day, here’s what your macronutrient breakdown will look like –

70–80% fats

5–10% carbohydrates

15–20% protein

1. Fats

• Calories from fat: 70–80% of 1,200 = 840–960 calories
• Grams of fat: Divide by 9 (1 gram of fat = 9 calories)
  • 840 calories ÷ 9 = ~93 g of fat

960 calories ÷ 9 = ~107 g of fat

2. Carbohydrates

Calories from carbs: 5–10% of 1,200 = 60–120 calories

Grams of carbs: Divide by 4 (1 gram of carbs = 4 calories)

60 calories ÷ 4 = ~15 g of carbs

120 calories ÷ 4 = ~30 g of carbs

3. Protein

Calories from protein: 15–20% of 1,200 = 180–240 calories

Grams of protein: Divide by 4 (1 gram of protein = 4 calories)

180 calories ÷ 4 = ~45 g of protein

240 calories ÷ 4 = ~60 g of protein

How does the Keto Diet work?

Normally, your body uses carbohydrates that you consume from your food as a source of energy. However, when you follow the Keto diet, you consume very few carbs. So, your body turns into a state called Ketosis. Ketosis is a state where your body shifts from using carbohydrates to fat for energy. Here’s how it works:

1. Depleting Glycogen Stores: With limited carb intake, the glycogen stored in your liver and muscles is used up quickly.
   
2. Fat Breakdown: Once glycogen levels are depleted, your body begins breaking down stored fat into fatty acids and ketone bodies in the liver. These ketones become the primary energy source for your brain, muscles, and other organs.
   
3. Burning Fat for Energy: As ketones circulate in your bloodstream, your body efficiently burns fat for energy instead of relying on carbs. This makes it a highly effective diet for weight loss and fat reduction.

4 Amazing Benefits of Keto Diet That Your Body Will Love

Weight Loss: Promotes fat burning and reduces hunger.

Improved Mental Clarity: Ketones provide a steady energy source for the brain.

Stabilised Blood Sugar: Ideal for those with insulin resistance or diabetes.

Enhanced Energy Levels: Fat is a more sustained energy source compared to carbs.

Having said that, you might also have the Keto flu when you start the Keto diet. But the symptoms of Keto flu only last for a week. You might experience fatigue, headaches, nausea, dizziness, irritability, muscle cramps, constipation or diarrhoea, and brain fog when you start the Keto diet. So, stay hydrated. Consume a lot of electrolytes, i.e., food rich in sodium, magnesium and potassium. Decrease your carbs gradually instead of directly jumping into Keto. Rest enough.

Indian Fat-Rich Food For Keto Diet

Here’s a list of Indian fat-rich foods perfect for a keto diet. These are low in carbs, making them ideal for maintaining ketosis.

Indian Oils and Fats

1. A2 Ghee – A staple in Indian kitchens, rich in healthy fats and great for cooking.
2. Coconut Oil – Used in South Indian cuisine for its flavour and health benefits.
3. Mustard Oil – Common in Eastern India; rich in monounsaturated fats.
4. Groundnut Oil – Frequently used in Gujarati and Maharashtrian cooking.

Fatty Protein Sources

1. Paneer – A versatile ingredient high in fat and low in carbs.
2. Full-Fat Yogurt (Dahi) – Plain, unsweetened yoghurt for marinades, dips, or smoothies.
3. Eggs – Cooked as bhurji, omelets, or boiled.
4. Mutton and Goat Meat – Fatty cuts like curry cuts or ribs.
5. Chicken with Skin – Roast or prepare curries using the skin for added fat.
6. Fish – Indian varieties like pomfret, rohu, hilsa, and mackerel.

Nuts and Seeds

1. Almonds (Badam) – Snack on these or use almond flour in recipes.
2. Cashews (Kaju) – In moderation due to slightly higher carb content.
3. Coconut (Nariyal) – Use fresh coconut, coconut cream, or coconut milk in curries.
4. Flaxseeds (Alsi) – Add to chutneys or sprinkle on salads.
5. Chia Seeds – Soak in water or add to smoothies.

Indian Vegetarian Options

1. Avocado – Though not traditional, now available widely in India.
2. Cheese Varieties – Use cheese in Indian-inspired dishes like paneer tikka with added cheddar.
3. Full-Fat Cream (Malai) – Use in curries, desserts, or teas.
4. Coconut Milk and Cream – Base for South Indian keto curries.

Indian Snacks

1. Masala Omelet – Packed with spices and cooked in ghee.
2. Spicy Masala Nuts – Almonds or walnuts roasted with Indian spices.
3. Keto Pakoras – Use almond flour and deep-fry in ghee or coconut oil.
4. Paneer Tikka – Grilled and marinated in full-fat yoghurt and spices.

Indian Curries

1. Butter Chicken (Keto Style) – Use cream and butter, skip the sugar and cashew paste.
2. Mutton Curry – Cook with ghee and avoid adding potatoes or starchy vegetables.
3. Fish Curry with Coconut Milk – A South Indian speciality.

Low-Carb Vegetables

1. Spinach (Palak) – Use in dishes like palak paneer.
2. Cauliflower (Gobi) – Make keto-friendly gobi masala or rice.
3. Bottle Gourd (Lauki) – Cook with ghee and spices.
4. Zucchini (Tori) – A modern keto-friendly veggie that can replace starchy vegetables.

Indian Sweets (Keto Variants)

1. Keto Coconut Ladoo – Made with desiccated coconut and sweetened with stevia.
2. Keto Halwa – Use almond flour and ghee for a low-carb twist.
3. Keto Shrikhand – Made with full-fat yoghurt and flavoured with cardamom and saffron.

Tips for Indian Keto Cooking

• Use spices liberally: turmeric, cumin, coriander, and garam masala are keto-friendly.
• Replace wheat flour with almond or coconut flour for keto-friendly rotis or parathas.
• Avoid grains, lentils, and sugar. Focus on low-carb vegetables and protein.

What Food to Avoid in the Keto Diet

While focusing on fats, avoid unhealthy options that can harm your health:

1. High-Carb Foods

Grains: Rice, wheat, oats, corn, barley, quinoa, etc.

Bread & Bakery Items: Breads, cakes, pastries, and muffins.

Sugary Foods: Candies, chocolates (except sugar-free keto-friendly), sweetened beverages.

Fruits: Bananas, apples, oranges, mangoes, grapes, and other high-sugar fruits.

2. Starchy Vegetables

Potatoes, sweet potatoes, yams, carrots, and corn.

3. Legumes

Lentils, chickpeas, kidney beans, and peas due to their high carbohydrate content.

4. Unhealthy Fats

Trans Fats: Found in margarine, processed snacks, and fried fast food.

Highly Refined Oils: Canola oil, soybean oil, corn oil, and other processed vegetable oils.

5. Sugary and Processed Foods

Soft drinks, packaged juices, desserts, and flavoured yoghurts.

Ready-to-eat meals and snacks with hidden sugars or starches.

6. Alcoholic Beverages

Beer and sweetened cocktails due to their high carb content.

7. Dairy Products

Avoid low-fat and flavoured options like sweetened yoghurts and skimmed milk. Stick to full-fat, unsweetened varieties.

8. Artificial Sweeteners

Aspartame, maltodextrin, and other non-keto-friendly sweeteners that may spike blood sugar.

The ketogenic diet, or keto diet, is a high-fat, moderate-protein, and low-carbohydrate diet. It burns body fat instead of carbohydrates for energy. It helps you lose weight, improve mental clarity, stabilise blood sugar, and enhance energy. Temporary symptoms like fatigue and brain fog occur as the body adapts. Remedies include hydration, electrolytes, gradual carb reduction, and rest. Avoid trans fats and highly refined oils.