Best Indians Keto Diet Plan & Recipes for Non-Vegetarian

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:

1. 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.

2. 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.

3. 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.

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:

1. 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.

2. 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.

3. 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.

4. Feeling of Fullness: Meat, poultry, and fish are inherently filling, making people feel content after eating them.

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. 

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:

1. 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

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

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.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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!

Suggested Reads

1. Vegetarian Keto Diet Plan
2. Indian Keto Diet Plan