Here is a list of allowed foods in the Indian Vegetarian Keto Diet Plan for weight loss.
Vegetables: Mint, coriander, mustard leaves, and spinach, ginger, garlic, onion, and cucumber, bottle gourd, eggplant, french beans, okra, and broccoli. Tomato, mushroom, carrots, and radish can be used in moderation.
Although vegetables are low in fat, they are high in fiber. This is the reason why vegetables are a part of the Indian Vegetarian Keto Diet Plan for weight loss. High fiber gives high satiety value to vegetables. It reduces hunger pangs between the meals. Include at least 4 – 5 servings of vegetables.
Milk and milk products: Cottage cheese (paneer), cheese, butter, fresh cream and yogurt. Cottage cheese and cheese contain a negligible amount of carbs, because of which it has preference over milk and curd. Include 4 – 5 servings of milk products. Full-fat milk products contain high fat, moderate protein, and low carbohydrates. It is the major source of proteins and calcium for vegetarians.
Nuts and Seeds: It is a known fact, nuts are high in fats. It also contains an appropriate amount of proteins and carbohydrates. You can include almonds, cashews, pistachio, walnut, brazil nuts in measured quantities. Consume ½ – 1 cup serving of nuts.
Herbs and Spices: All spices and herbs are allowed. Spices and herbs contain fewer carbohydrates. It also enhances the flavor of the food and makes the food readily acceptable.
Soy Products: Soy nuggets, Soy chunks and Tofu are allowed. Processed soy contains moderate proteins and very little carbohydrates. Include 1- 2 servings of soy products.
Legumes and Lentils: A vegetarian diet is low in proteins, the inclusion of legumes becomes mandatory. It also contains a moderate amount of carbohydrates. Thus, half a portion of legumes or dals won’t hurt the weight loss while following a keto diet. Allowed legumes are Kala Chana, Rajma, Kabuli Chana, Kulith (Horse gram). Include ½ – 1 serving of legumes or dals.
Cooking Oil/fat: You need to consume almost 40 – 50 gms of oil. You can also include butter, cream, or ghee in the diet. Coconut oil and olive are the best oils that you can use.
Fruits: Fruits fulfill the requirement of vitamins, minerals, and fiber. Pear, avocado, musk melon, orange, lemon, strawberry, tangerine, and other berries are good options to select. Include ½ – 1 serving of fruit in a day.