I will give how an average menu plan could look like to get into ketosis.
THE BASIC PRINCIPLES:
- Keto-friendly foods are high in fat,moderate in protein and must contain very low/zero carbohydrates.
- The withdrawal symptoms of staying away from carbohydrates are toned down by intaking fats.
- Eating good fats is recommended over bad fats. .A basic distinguishing factor between good and bad fats is that good fats come from unprocessed sources like peanuts etc,whereas bad fats come from processed/animal foods like mayonnaise.
- Plenty of water around 1.5x your usual amount and taking multi vitamin supplementation is a must.
- You can eat as much as you want,at any time in the transitional initial period to enter into ketosis.The calorie and appetite control will happen automatically after two weeks or so and one doesn't need to force it in a Keto diet.
THE DIET PLAN:
There are plenty of recipes available in the internet in which some of them would work in the Indian context too.But I will give the cheapest,requiring least preparation and the barebones stuff to get into ketosis.You can eat as much as you want of any of these or all of these till you are satiated.
- Peanuts(boiled,roasted) are the cheapest and widely available snack in all supermarkets.Let it be your standard go-to snack.One can add any flavouring to it as long as it doesn't make it sweet and adds carbs to it.Its derivatives like peanut butter too are Keto friendly.
- Paneer is a popular Indian food,having good amount of protein and fats.choose a recipe of paneer which you like or can cook easily.
- All chicken kababs are compatible with Keto.Chicken Malai kabab is the most Keto friendly variety due to its high fat content.Same goes with mutton kababs,grilled chicken,Tandoori chicken etc.
- All dishes of eggs are allowed in keto diet.
- For a substitute for tea/coffee try bullet coffee. .
- High fat/low carb yogurts too would do the trick.
- Lemon juice/soda salted only to quench your thirst and replenish electrolytes.
- To curb that occasional sugar craving read .
MY PERSONAL INPUTS:
The choices in Keto diet are extremely restrictive.Bad fats taste much better so Iam sure one is going to end up eating more bad fats than good.Adding to that the above foods aren't necessarily cheap and could become unviable in the long run.Long terms effects of being in Ketosis aren't well known.Only the short term effects have been studied and they have shown great health benefits.
So,keeping the above factors in mind I would suggest the following plan.
- Assuming you are obese/carry large amounts of body fat strictly adhere to the plan for atleast 15 days and see the results.The results will give you the power to carry on forward.
- After the first month or so,you can relax the high fat requirements of Keto diet.But stay away from carbohydrates.
- After around the fortyfive days mark you would have lost considerable weight and now you would have got enough motivation to exercise,eat well,be fit and look good.
- So,after the two month mark one can leave the Keto diet and transition to a normal one as by know you would have known enough to take care of your body.
To conclude Keto-diet is a great diet for rapid weight loss/transitioning to healthier lifestyle and not a permanent lifestyle change.