7 Vegetarians dishes that add value to a Ketogenic Diet

September 16, 2020 by in Weight Loss Diet

The low carb keto diet has been eminent in the weight loss world. The promising and surprisingly fast results of this diet are urging more and more people to give it a try. The fact that it involves more of meat and animal-source food (to keep up the requirement of fat and protein requirement), vegetarians across the world are giving a groan. So, if you are an Indian vegetarian, looking for Ketogenic diet plan for vegetarian Indian and wondering if you can do the keto diet, our answer will be pretty affirmative. It is your cup of tea too.

Does a Vegetarian diet work best with Keto?

A vegetarian ketogenic diet can be incorporated into vegetarian lifestyles. However, a more liberal take on vegetarianism provides more choice and range of food choices. This can make diets as well as mealtimes more enjoyable rather than having a strenuous feeling that usually comes with a conventional diet.

Types of Vegetarians

A vegetarian ketogenic diet can be incorporated into vegetarian lifestyles. However, a more liberal take on vegetarianism provides more choice and range of food choices. This can make diets as well as mealtimes more enjoyable rather than having a strenuous feeling that usually comes with a conventional diet.

  • Vegans – This is considered as the strictest form of a vegetarian diet where people avoid consumption of animal-based and animal-sourced foods such as eggs, seafood, poultry, meat dairy as well as honey in most cases
  • Lacto Vegetarians – These people avoid animal-based and animal-sourced food in general with the exception of dairy. This is a common and popular diet followed in India. So generally speaking, this vegetarian diet pattern serves well the ketogenic diet plan for vegetarian Indians.
  • Lacto-Ovo Vegetarians – These people eat eggs and diary but avoid other forms of animal-based and animal-sourced food.
  • Pescatarains – Although this is not a type of vegetarian diet, these individuals restrict or avoid their meat consumption to fish and seafood only. Pescatarians do not consume red meat and white meats and are considered “semi-vegetarian”. Their diet is called “flexitarian” diet.

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What is the Course of action for following a Vegetarian Keto Diet?

A Keto diet has always been associated with meat and animal-sourced food consumers. However, for a vegetarian looking for fast weight loss there was never a solution until now. The Very Low-Calorie Ketogenic (VLCK) Diet has been formulated to also help people undergo a vegetarian-keto diet. While doing this type of diet, the following steps should be followed for effectiveness and result-oriented weight loss goals.

Restrict the intake of Carbohydrates

To achieve and remain in Ketosis, it is crucial and best to limit your carb intake to 50 gms per day. This means that you should avoid protein rich foods that have high content of carbs such as Quinoa, Buckwheat, corn, sweet potatoes, legumes, fruits and pulses.

Include high biological value protein source with every meal

These protein-packed products go hand-in-hand with your keto diet as they are low on carbs and fat, and help maintain muscle mass during weight loss. You do receive a good amount of protein but when compared to animal-based and animal-sourced protein, it does not contain all essential amino acids that your body needs. Hence, if you don’t eat meat or animal protein but want an effective diet, including dairy can help improve the protein quality of a vegetarian diet.

Include servings of low-carb vegetables in your daily consumption

There are plenty of keto-friendly vegetables. However, not all healthy and nutritious vegetable benefit a keto diet. Some vegetables that are good for a keto diet include –  Spinach, Zucchini, Bottle Gourd, Cauliflower, Bell-peppers, Mushrooms, Lettuce, cucumbers- to name a few.

Using different herbs and spices to season your food

A diet has always been something that includes bad tasting food. That is not the case if you know the right kind of herbs and spices that can be included. Seasoning helps provide a variety in your keto diet. However, common some may contain sugar or carbs which should be strictly avoide to yield a desired result. To know which herbs and spices benefit your keto diet, read the nutritional labels.

Indian Vegetarian dishes that go well with a Keto Diet - Ketogenic diet plan for Vegetarian Indian

The following dishes are some of the dishes that adhere to Ketogenic diet plan for vegetarian Indian and they help benefit people undergoing a Very Low-Calorie Ketogenic diet.

Palak Paneer

Spinach or palak is one of the most likable, nutritious, readily available, and low-calorie greens out there. Pair it along with a protein-rich and low carb food like paneer, now that’s just a perfect dish. Palak (50g) contains less than 4 grams of carbs, and paneer (50g) contains less than 5 grams of carbs. So you can have a great dish like palak paneer, stay in ketosis and lose weight. It can not get better than this.

Mushroom Soup

Mushroom with a creamy texture and delightful falvour can give you enough comfort and the right nutrition for the keto diet. The soup can be made creamy by adding in almond oil and butter. You can even toss in vegetables like cauliflower, spinach, broccoli, coriander, and mint for a different taste. Mushroom, 100g of it will give you around 3g of carbs and 3g protein.

Bhaigan-Ka-Bharta

Indians love their brinjal, and there is one dish that tops it all, bhaigan ka bharta. It is a relatively simple dish with eggplant, yogurt, and the spices you need. Given that eggplants per 100g gives 6 g of carbs, this seems to be the perfect dish. Although, keep in mind the other ingredients you are adding along. Chose any low-calorie vegetable to add along with your Bhaigan.

Pan-fried Tofu

There is no second opinion when it comes to the protein value tofu can offer to a dish. The tofu originated in Asian counties like China. But the Indians are well adapted to this. A perfect tofu dish for me would be pan-fried tofu with some herbs and garlic sauce. 100g of tofu gives around 2 g of carbs but 8g of protein.

Cauliflower Upma

Now, doesn’t that sound fancy with an Indian touch. Cauliflower is known for its low calorie and keto-friendly properties. Just a pro-tip, you can call it cauliflower poha too (with a pinch of turmeric). Grind the cauliflower for this recipe. 100g of cauliflower gives you 2.5 g of carbs and 3 g of protein. So next time, remember upma isn’t just about rava or millet.

Bottle Gourd Curry

Lauki-ka-sabzi, the one that parents love to feed their young is a very simple yet very healthy keto-friendly vegetarian option. Bottle gourd contains around 8g of carbs for 100g. With 92% water content, it is even good to keep you hydrated. You can use oil like coconut or olive oil and the same.

Paneer Bhurji

I know its paneer again. But when you are vegetarian looking for keto options, my suggestion is to learn to befriend paneer. It will be a lifesaver. With protein and carb quality like paneer, It is just the right food to reach out for. Add limited oil and some garnishing for crumbled paneer, mix it well with desired spices. You just cooked a perfect keto dish. It almost has no carbs per serving. It will keep your protein requirements met and help you stay in ketosis.

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