Last updated on September 17, 2024
“What should I eat and what should I avoid on the Keto diet?”
This is a question I often hear from people interested in knowing what to eat (and avoid) on the Keto based diet.
Many individuals believe that adopting a Keto diet means bidding farewell to an array of food items. Some struggle with the idea of giving up rice, while others can’t imagine parting with chapatti (Indian flatbread).
To make your transition to the Keto diet joyful and stress-free, I have compiled some frequently asked questions about what to eat and what to avoid. I will provide simple and straightforward answers to help you navigate your Keto journey with ease.
In this page:
Here is the list of:
Indian foods you can eat in Keto
- Ghee
- Kebabs
- Green Veggies
- Tandoori Meats
- Paneer
- Eggs
- Butter
- Yogurt
- Almonds, chia, walnuts etc.
- Healthy fats like coconut oil, ghee, olive oil
- Most Green Veggies
- All kinds of Fish
- Tea/coffee
- Almond milk
- Coconut milk
- Peanut butter
- All kinds of Cheese
Dairy products you can have in Keto
| Dairy Product | Net Carbs (grams) |
| Cottage cheese (100 grams) | 1 |
| Cream cheese (100 grams) | 1 |
| Mascarpone (100 grams) | 0 |
| Mozzarella (100 grams) | 1.9 |
Chapatti/Roti
No! You can’t eat the normal chapatti in Keto diet. As it is high carbs, but you surely can make roti with Almond or Flax seeds flour.
Milk
Dairy is acceptable on the Keto diet, only in the form of yogurt, cheese, paneer, and buttermilk.
Tea/coffee
But only if served black and sugar-free. You can also have as much green tea.
Eggs
Let’s not take the humble eggs for granted. On Keto you can have eggs in all forms and also if you can’t cook they are an easy option to cook. They can also come handy as a quick snack and are available everywhere.
Almond milk
You can consume almond and soya milk without any stress. It is safe to consume unsweetened almond milk while maintaining Ketosis.
Coconut milk
Coconut milk is a great option for those who are on Keto diet. It won’t kick you out of Ketosis, as it is high in fat. It can also be used as a creamer, in the absence of conventional milk.
Peanut butter
Peanut butter is high in fat. Plus it contains some good amount of protein as well. Hence, it is suitable for Keto diet. But we tend to overeat it, so just be careful on that front.
Paneer/Tofu
You can eat paneer while you are on a Keto diet. 100 grams of Paneer contains 18 grams of Protein, 21 grams of fat and only 1 gram of carbs. Paneer is a very apt source of protein for those who want to do pure veg Keto. And so is Tofu a great option, if you want a break from Paneer.
Cheese
Cheese is a low-carb and high-fat product, which makes it a perfect fit for a Keto diet. You can actually have all types of it and use it as a handy snack and not worry about falling out of Keto.
Meats and Seafood
Remember there is a simple rule for Non Vegetarians trying Keto, if the food product has 2 eyes and can most probably move, then it is ZERO CARBS!
Keto-friendly drinks
Q: Can I drink alcohol in Keto?
Yes, you can, but you need to watch out for alcoholic beverages that contain low carbs. Also, remember, the body can either process the fats or the alcohol. So the choice is yours!
Q: Can I drink vodka in Keto?
Liquors like vodka, gin, and wine have about 40 percent alcohol are zero carbs and sugars, which is why they’re Keto-friendly. But that does not mean that you can drink daily.
Q: Is Champagne Keto-friendly?
Yes, it is uniquely low-carb. But there is more than one type of champagne, and the sugar content can vary, and so can its carb level. If you are on Keto for a while, choose a champagne that has low sugar count.
Some alcoholic drinks allowed in Keto are:
- Vodka
- Tequila
- Gin
But remember to stick to the rule of 2 smalls or a glass of wine once a week only.
Also Read: Beginner’s guide to Indian Keto diet
What to avoid in Keto diet?
Sugar
Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream and breakfast cereals. Also, try to avoid artificial sweeteners.
Starch
Bread, pasta, rice, French fries, potato chips, porridge, muesli, etc.
Fruit
Fruits contain a lot of sugar, so no. And don’t forget that Keto is a no sugar diet.
Daal/pulses
Daal is not a good option for a Keto diet. They are high in protein and high in carbs.
Rice
Keto diet is a low-carb diet, hence, no conventional flours on it,
Potatoes
Potatoes are extremely high in carbs. One medium-sized potato contains about 36 grams of carbs, 3.8 grams of fiber, 4 grams of protein and less than a gram of fat. As a rule, you should not be having any veggies that grow under the ground.
To stay in Ketosis, you need to consume only 20–25 grams of carbs per day. So, eating just one potato may kick you out of Ketosis.
Go check out them here: Indian Keto Recipes For Vegetarians & Non-vegetarians
Does Keto diet fit into Indian meal?
Most people believe in the notion that Keto diet doesn’t fit well into an Indian meal plan. However, this is not true!
The Keto diet and Indian food go hand in hand. You just need to know what to eat and avoid. Indian food offers many good options for Keto benefit seekers. Indian food includes lots of vegetables and proteins which are low in carbs, making them ideal for a Keto diet.
I have dozens of Indian Keto recipes on my website you can leverage from to kick-start your weight loss journey, no matter whether you are a vegetarian or a non-vegetarian.
You just need to know what to eat and what to avoid while following the Indian Keto diet, list above will help you a lot.
It’s true that Keto diet had originated as a way to treat patients of epileptic seizures in early days; nowadays, it has become all the rage amongst people planning to lose weight.
Looking at various components of Indian food, hitting the range of carbs Keto demands looks like a Herculean task, owing to the fact that Indian food is mainly grains and rice – which are high in carbs.
Love for grains notwithstanding, many people in India are giving the Keto diet a shot. And its popularity across the nation has risen significantly in recent years as the Ketogenic diet can be tailored to Indian food, leaving Indian Keto diet followers with a world of options to include in their meals.
If you are wondering how to plan the keto diet on a weekly basis, here is the 7 Day Indian Keto diet plan.
Indian Keto Food List: What to eat & avoid
Check out the 34 best Indian Keto Recipes here.
FAQs
Q: Can I eat dalia in Keto?
A: Broken or bulgur wheat is known as dalia in India. It is commonly used in khichdi and kheer recipes. Dalia is low in fat and high in carbohydrates and fiber content. It is not compatible with keto diet.
Q: Can I eat puri in Keto?
A: Poori is unleavened deep-fried Indian Bread made of whole wheat flour. It is mostly fried in unhealthy oils. It is not suitable for a ketogenic diet.
Q: Can I eat dhokla in Keto?
A: Dhokla is a traditional Gujarati snack made with fermented rice and lentil batter. The dhokla cake is high in carbs, thus it is not recommended in Keto diet.
Q: Can I eat roasted chana in Keto diet?
A: Bhuna chana (or roasted chickpeas) has high carb content. It is not recommended in keto diet.
Q: Is roti good for Keto?
A: The roti (Indian flatbread) is good only if it is made of ground flaxseed or almond flour.
Q: Is paneer Keto-friendly?
A: Yes. Paneer (Indian cottage cheese) is low-carb and high fat and protein keto-friendly food.
Q: Is makhana allowed in Keto diet?
A: No. Makhana (Fox Nut) has negligible amount of fat and high carbs. It is not compatible with keto diet.
2 thoughts on “Indian Keto Diet Food List: What to Eat & Avoid?”
Satish Shenoy
By they way, you are a FANTASTIC resource for Indian Keto-ers, I am a nutritionist and I promote your website a lot. Thank you for the effort you have put in to build this up. God Bless!
Gaurav chopra
Thank you so much priya. I have saved it for future reference, I will get in touch with you ASAP.