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The keto diet is becoming increasingly popular in India as people become more aware of its health benefits. Many people identify keto with a plant-based diet. However, it's important to remember that keto can also be customised to non-vegetarian interests.
In this blog, we'll look at 14 of the best keto diet recipes for Indian non-vegetarians. There's something for everyone on this keto journey, whether you like chicken, fish, or mutton.
Understanding Keto Non-Vegetarian Diet
A keto diet for Indian non-vegetarians is a nutritional plan that incorporates ketogenic diet characteristics with non-vegetarian food options. Unlike the vegetarian keto diet, you can have meat and fish, which are good protein sources. This means that getting 20-30% of your calories from proteins won’t be a problem. The keto diet reduces the number of carbs you eat and teaches your body to burn fat for energy instead. Here's an overview of what a keto diet for Indian non-vegetarians entails:
Low Carbohydrate Intake: The essential principle of a ketogenic diet is a large reduction in carbohydrate consumption. Carbohydrates typically account for only 5-10% of total daily calorie intake in a conventional keto diet.
High Fat Intake: Most of the calories in a keto diet come from healthy fats, accounting for approximately 70-75% of total daily calories. Fatty cuts of meat, chicken, fish, and eggs are all non-vegetarian sources of beneficial fats.
Moderate Protein Intake: Protein is necessary for muscle mass maintenance and overall health. It can be obtained from animal sources for non-vegetarian keto dieters. Protein consumption on a keto diet is moderate, accounting for roughly 15-20% of daily calories.
It's best to consult a doctor before beginning any new diet, especially a low-carb one like keto. Regular progress monitoring is required to confirm the diet works properly for your goals and health.
Benefits of the Non-Vegetarian Keto Diet
The keto diet for Indian non-vegetarians, combining a basic ketogenic diet with non-vegetarian food options, has many benefits. Listed below are some of the major advantages of following the keto diet:
Weight Loss: By majorly restricting carbohydrates and increasing the consumption of fat, the body enters a state of ketosis. In this way, it burns stored fat for energy, resulting in weight loss.
Appetite Control: High-fat and protein-rich foods can help control hunger and reduce cravings. This makes it simpler for people to stick to their diets and consume fewer calories overall.
Improved Blood Glucose Control: Due to the lower carbohydrate intake, some patients with diabetes may find that a keto diet helps stabilize blood glucose levels.
Feeling of Fullness: Meat, poultry, and fish are inherently filling, making people feel content after eating them.
7-Day Non-Vegetarian Indian Keto Diet Plan
Successful keto non-vegetarian meal planning includes balanced and tasty foods while limiting carbohydrate intake. This often involves making enjoyable meals with healthy fats, low-carb vegetables, and non-vegetarian protein sources.
Note: Calorie counts are approximate and can vary based on portion sizes and preparation methods.
Scrambled Eggs with Spinach
Grilled Chicken Salad
Cheese and Nuts
Omelette with Bell Peppers
Tandoori Chicken Thighs
Baked Fish with Broccoli
Keto Butter Chicken
Bacon and Eggs
Lamb Kebabs with Raita
Stir-fried Beef with Veggies
Sausage and Spinach Scramble
Chicken Tikka Masala
Mushroom and Cheese Omelette
Tandoori Lamb Chops
Baked Cod with Asparagus
Butter Chicken Thighs
Grilled Steak with Cauliflower Mash
Cheese and Nuts
14 Best Keto Non-Vegetarian Recipes for Indians
The keto diet for Indian non-vegetarians can be adapted to fit the Indian palate and lifestyle. For example, many delicious and authentic Indian recipes can be modified to be keto-friendly:
Keto Amritsari Fish Fry: This is a popular North Indian dish in which fish fillets are deep-fried after being covered in a seasoned gram flour (besan) batter. To keep the carbs low, use almond or coconut flour for the coating.
Approximate calorie count: 533 kcal
Eggs and Avocado Dip: Avocado dip is a creamy and nutritious keto breakfast or snack when served with boiled or poached eggs. Avocado is a good source of fat and goes nicely with eggs.
Approximate calorie count: 384 kcal
Double Egg Cheese Omelette: A quick and easy keto breakfast option is a double egg cheese omelette. Cook until the eggs are frothy and golden, then add the cheese. It's high in protein and fat, so it'll keep you full and satisfied.
Approximate calorie count: 281 kcal
Shami Kebab Chicken: Ground chicken, aromatic spices, and herbs are used to make chicken shami kebabs, a famous Indian dish. On the keto diet, you can exclude the binding agents such as breadcrumbs and instead use egg or almond flour to keep the mixture together."
Approximate calorie count: 206 kcal
Keto Chicken Biryani: In this keto version of chicken biryani, cauliflower rice replaces regular rice, preserving the savoury spices and flavours. It's a low-carb take on a popular Indian dish.
Approximate calorie count: 427 kcal
Grilled Keto Italian Fish: Italian grilled fish is a keto-friendly recipe that boasts perfectly cooked seasoned fish fillets. Olive oil, garlic, herbs, and lemon juice are common ingredients in marinades.
Approximate calorie count: 347 kcal
Spinach and Bacon Frittata: A keto-friendly breakfast or brunch option is a spinach and bacon frittata. It mixes eggs, spinach, bacon, and cheese to create a filling and nutritious dish that is simple to make.
Approximate calorie count: 260 kcal
Creamy Salmon Soup: This soup is a hearty keto meal made with salmon, heavy cream, butter, and low-carb veggies like leeks or spinach. It's a filling and healthful lunch or dinner alternative.
Approximate calorie count: 258 kcal
Bacon Keto Balls: These keto balls are a savoury and filling appetiser. They are created by wrapping seasoned minced meat in bacon strips and baking them until crispy. Bacon keto balls are a great keto-friendly snack because they are high in fat and protein.
Approximate calorie count: 482 kcal
Keto Egg Masala Recipe: This tasty dish consists of boiled eggs cooked in a thick tomato-based sauce. It's a low-carb, high-protein alternative that goes nicely with cauliflower rice or keto-friendly bread.
Approximate calorie count: 269 kcal
Keto Chicken Tikka: It is a delicious delicacy made of marinated chicken chunks that are skewered and cooked to smokey perfection. The marinade contains yoghurt, keto-friendly spices, and cream for extra richness.
Approximate calorie count: 383 kcal
Keto Egg Curry: This type of curry is a low-carb, high-fat, moderate-protein dish that combines the rich flavours of a typical Indian curry with ketogenic diet concepts. It's usually served with cauliflower rice or keto-friendly toast.
Approximate calorie count: 251 kcal
Keto Chicken Shawarma Salad: A low-carb and keto-friendly variation of the popular Middle Eastern chicken shawarma. It's made with tender marinated chicken, fresh veggies, and a creamy tahini-based dressing. It's high in protein, healthy fats, and colourful vegetables, making it filling and keto-friendly.
Approximate calorie count: 380 kcal
Keto Keema: It is an aromatic Indian meal made of minced meat and various aromatic spices and herbs. It's a popular non-vegetarian meal in India, ideal for people on a ketogenic (keto) diet. If desired, serve Keto Keema with cauliflower rice, salad, or keto-friendly bread. This recipe is full of flavour and protein.
Approximate calorie count: 241 kcal
Challenges With Non-Vegetarian Keto Diet
While the advantages of the keto diet are well known, everyone needs to understand that there are certain drawbacks as well. Listed below are some challenges with the non-vegetarian keto diet.
Digestive Issues: As the body adjusts to the dietary changes, you may experience digestive difficulties. This includes constipation or diarrhoea. Consider using a fibre supplement if needed.
Overconsumption Risk: While keto enhances satiety, it is still possible to consume too many calories, especially if the amounts are not regulated. This can sabotage weight loss efforts. Potion control and informed meal planning can eliminate this issue.
Limited Meal Options: Strict carbohydrate restrictions can limit meal options. This can lead to dietary monotony and potential nutrient deficiencies if not well planned. Experiment with different cuts and cooking methods to keep meals interesting to overcome this.
Initial Adjustment: The initial transition to a keto diet for Indian non-vegetarians can be difficult. This is because the body adjusts to using fat for energy rather than carbohydrates. This might result in "keto flu," with symptoms like lethargy, headaches, and irritability. It’s best to gradually adapt to this dietary change rather than diving deep into it in the first few days.
Social Challenges: Eating out and social gatherings can be difficult on a keto diet because many Indian foods and snacks are heavy in carbohydrates. This can make it challenging to stick to a diet in social situations.
There has been limited long-term research on the effects of a keto diet, especially in the Indian context. So, potential risks and benefits beyond the short term are unknown. Please seek guidance from a licensed dietitian or registered nutritionist before beginning a non-vegetarian ketogenic diet.
In conclusion, a keto diet for Indian non-vegetarians can be a practical and effective option. Individuals can enjoy the health benefits of keto while savoring a range of great non-vegetarian cuisine. This can be done by picking the right foods and following a well-balanced meal plan.
Remember to always prioritise your health. You can consult HexaHealth before making any dietary changes. It is a healthcare platform with doctors who can give you apt guidance on your meal planning. So, make your appointment today!
Frequently Asked Questions
What is a keto diet?
A keto diet is characterised by low-carbohydrate intake and high-fat consumption. It induces ketosis, a state where the body burns fat for energy instead of carbs.
What is a keto diet for non-vegetarian Indians?
A keto diet for non-vegetarian Indians emphasises meat, poultry, fish, and seafood as key protein sources while limiting carbohydrate consumption.
Is the ketogenic diet effective for weight loss?
Yes, the ketogenic diet can be effective for weight loss because it promotes rapid initial weight loss through water. However, its long-term effectiveness varies from person to person.
Why non-vegetarians should consider adopting a ketogenic diet?
Non-vegetarians can benefit from a ketogenic diet as it allows them to lose weight while enjoying animal-based proteins and fats, helping to control appetite
What are some keto-friendly recipes for non-vegetarian Indian meals?
Here are the keto-friendly recipes for non-vegetarian Indian meals:
Keto butter chicken with cauliflower rice
Keto chicken biryani with cauliflower rice
Keto chicken tikka
Keto fish curry
How can I create a balanced keto diet plan as a non-vegetarian in India?
To create a balanced keto diet plan as a non-vegetarian in India:
Prioritise non-vegetarian protein sources
Include healthy fats like coconut oil and ghee
Opt for low-carb vegetables
Avoid high-carb foods
Are there any specific guidelines for following a keto diet as a non-vegetarian Indian?
Here are specific guidelines for following a keto diet as a non-vegetarian Indian:
Limit carbohydrates to 5-10% of daily calories
Consume ample healthy fats (70-75% of daily calories)
Include high-quality protein sources (15-20% of daily calories)
Prioritise non-vegetarian options like meat, poultry, fish, and eggs
What are some essential foods to include in a keto diet for non-vegetarian Indians?
Here are some essential foods to include in a keto diet plan for non-vegetarian Indians:
Fish (e.g., salmon, mackerel)
Lean cuts of beef or lamb
Can you suggest some breakfast options for a keto diet in an Indian non-vegetarian context?
Here are some breakfast options for a keto diet in an Indian non-vegetarian context:
Keto-friendly omelette with bacon or sausage
Scrambled eggs with spinach and mushrooms
Keto chicken or mutton keema
Keto-friendly paratha with chicken or egg stuffing (using almond or coconut flour)
What are some easy-to-make keto lunch ideas for non-vegetarian Indian meals?
Here are some easy-to-make keto lunch ideas for non-vegetarian Indian meals:
Chicken or fish curry with cauliflower rice
Keto-friendly chicken or mutton stew
Tandoori chicken or grilled fish with a side salad
Keto-friendly chicken or egg salad
Are there any keto-friendly snacks for non-vegetarian Indians?
Yes, there are keto-friendly snacks for non-vegetarian Indians:
Chicken or turkey jerky
Tuna or salmon salad
Cheese cubes or slices
How can I make traditional Indian non-vegetarian dishes keto-friendly?
Here’s how you can make traditional Indian non-vegetarian dishes keto-friendly:
Substitute rice with cauliflower rice
Use almond flour or coconut flour instead of regular flour
Opt for keto-friendly sweeteners like stevia or erythritol
Replace potatoes with low-carb vegetables like spinach or zucchini
Can you share some dinner recipes suitable for a keto diet in India?
Here are some dinner recipes suitable for a keto diet in India:
Keto butter chicken with cauliflower rice
Keto chicken biryani with cauliflower rice
Keto tandoori chicken with mint chutney
Keto fish curry with coconut milk
What should I consider when dining out as a non-vegetarian on a keto diet in India?
Here’s what to consider when dining out as a non-vegetarian on a keto diet in India:
Choose grilled or tandoori meats
Opt for seafood or chicken dishes with keto-friendly spices
Avoid bread, rice, and high-carb sides
Ask for extra vegetables or a salad
As a non-vegetarian, how can I get enough nutrients while on a keto diet?
Here’s how to ensure you are getting enough nutrients while on a keto diet:
Include a variety of meats, poultry, fish, and eggs
Opt for non-starchy vegetables like spinach, kale, and broccoli
Incorporate healthy fats from sources like avocado, nuts, and olive oil
Consume dairy products such as cheese and yoghurt in moderation
Are there any challenges specific to Indian non-vegetarians following a keto diet?
Yes, there are challenges specific to Indian non-vegetarians following a keto diet:
Limited keto-friendly eating-out options
Social pressure to consume high-carb Indian dishes
Finding keto-approved ingredients
Maintaining variety in non-vegetarian keto meals
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