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Keto Almond Cookies – Only 0.5 g Net Carbs per Cookie₹175.00 – ₹314.00 Select options
Keto Chocolate – Only 2.8 g of Net Carbs per serving₹199.00 – ₹349.00 Select options
Keto Coconut Cookies – Only 0.5 g Net Carbs per Cookie₹175.00 – ₹314.00 Select options
Frequently Asked Question!
The world of keto can be a daunting one, as you need to replace most of the major components of classical and most used food items as they are super carbohydrates heavy and hence cannot be used in your keto journey. Conventional atta is one of those items which cannot be used as it has got too many carbs and just one roti itself can kick you out of ketosis. Low carb atta may change the taste of keto atta recipes, but it's the binding and structuring powers of gluten—found in the common wheat flour we otherwise use ubiquitously—that requires particular finessing. Too often, keto baked goods are missing the elements we most want in our food, from a soft crumb in cakes to bread that won't crumble to bits when you make a sandwich.
Note: In this blog, we will be talking about the ingredients you need to make keto flour at home itself and also the readymade low-carb atta for roti or other keto atta recipes.
In this guide, we'll walk you through not only keto atta benefits but also about which keto diet atta can be used in cooking and baking keto atta recipes on a keto diet thanks to a low carb count, but also some tips about how to use them so that you get results that live up to the ones you're hoping for. All these flours contain gluten, they can be substituted cup for cup with white flour to recreate classic recipes, although in the right combinations they can help you make delicious keto dishes and desserts.
The most widely used keto flour/keto atta for keto baking is almond flour, which is made of nuts that have had their shells removed. Taking off the shells gets rid of the brown flecks that would otherwise be present; when not removed, ground almonds are known as almond meal. Almond flour is also a version of almond meal, but in addition to the shells being removed, it has been ground more finely. In a pinch, the almond meal can be substituted without much issue, but for best results, you'll want almond flour. Specifically, products notated as "superfine" will be best as they're the least gritty. It can be termed as ‘Low Carb Atta For Roti’. You can purchase keto atta online.
Almond flour is great for creating a soft crumb in cakes and bread and is an ideal choice as a breadcrumb substitute for coating protein or bulking up items like meatballs. Due to the fine crumb it offers, you can use it alone in muffins and quick bread provided you have other ingredients such as eggs to create structure. For the very best structure, however, you'll want to use almond flour in conjunction with coconut flour.
Low in carbs but high in protein and fiber (i.e. low carb atta), coconut flour is made by grinding dried coconuts. "Dry" is the operative word here: Coconut flour has a soft, somewhat silky texture, but it absorbs moisture like a sponge. You'll notice that if a keto recipe calls for only coconut flour as the flour component, there are probably a great many eggs being used. Eggs are the perfect balance for coconut flour because they add moisture, but coconut flour can't fully absorb them like it does water. Because of this, making vegan keto goods with just coconut flour can be tricky, and an egg replacer should be employed. Coconut flour has some binding power on its own. Due to how dry and absorbent it is, coconut flour is typically used along with almond flour, which when used alone creates a good crumb but has no binding power at all. For muffins, cakes, cookies, quick bread, and more, a ratio of 1 cup of almond flour to 1/4 cup of coconut flour will create consistently successful products. You can buy keto atta online (coconut flour) through various e-commerce portals at a reasonable price. Keto atta weight loss does happen if being taken in moderation while following a proper structured diet plan.
Absorbent in a wholly different way than coconut flour, flax meal errs on the gluey side. The mucilage on the skin of flaxseeds that are ground whole to make flax meal is what gives flax meal a slimy texture when exposed to liquid. That's why it's often used as an egg replacer in vegan goods: It has strong binding power. When using flax meal in a recipe, you'll want to choose golden over dark or unlabeled, unless you don’t mind your item turning the color of rye bread.
Flax meal cannot be used alone to create most baked goods, though it can be used to make a flatbread that holds up well for sandwiches. In keto cooking and baking, your best use for flax meal will be as a binding agent, adding a tablespoon or two of it to recipes that call for other flours. Because of its gritty texture, it may be noticeable and can detract from otherwise smooth textures when used in larger quantities.
Also used as a vegan egg replacer, ground chia offers binding power and has a gluey texture when exposed to liquid. Its dark gray color prevents it from being used in lightly colored recipes, and its heavy texture renders it unappealing as a stand-alone flour (though there are recipes in existence that call for it to be used as such). Chia meal is excellent as a thickening agent: You can thicken soups with it like you would a roux or add it to a breadcrumb mix. It has a slightly bitter taste, so it's best used sparingly in anything sweet.
Not to be confused with oat flour, made by grinding whole oats, or oat bran, which consists of ground oats plus the hulls, oat fiber is a ground version of just the oat's husks. It's an insoluble fiber, which means that your body can't process it—oat fiber moves through you without carbohydrate absorption. It's useful as a bulking agent and can provide additional structure to foods made with other keto flours or used to add bulk to meatloaves or keto breadcrumb mixes. Because it soaks up liquids so well and is a form of fiber, it's very important to both use it with enough liquid and to drink enough water yourself when eating it. Otherwise, it can create digestive blockages.
Psyllium Husk Powder
Best known not as a baking flour but as an ingredient in constipation-relieving products like Metamucil, psyllium husk is best used in small quantities. This is because, not surprisingly, too much of it can create different digestive problems than the one it's used to resolve. Like chia and flax, it has binding properties. It becomes gelatinous in liquid, and due to its texture being smoother than either of those, it can hold together items like bread without creating grittiness. It's also beige, making it easier to incorporate appearance-wise than either flax or chia. That said, it can be tricky to work with: Some brands may turn purple when baked, and mixing it with eggs can result in items having an odd odor.
Other Keto Flours
There are other flour products available that are also keto flour, such as hazelnut flour and sunflower meal, but they are difficult to find and haven't been worked with—and subsequently troubleshot—nearly as much as the above flours. Keto flours may be more complex than wheat flour, but with the right ratios, you can make excellent items that hold together well and have great texture. Just be sure to follow recipes closely and to work with keto or low-carb recipes rather than altering classic ones. When you learn which products and ratios you enjoy most, you'll be amazed at how close to the "real thing" keto atta recipes can be. Or you can simply purchase the readymade keto atta available in the market where you don’t need to mix or match any combination or ratios. Just buy, make and eat.
Check out a few popular keto hashtags like #ketomeals, #ketolifestyle, or #ketoweightloss, and you’ll see some startling before and after photos. The ketogenic diet is a high-fat, low-carbohydrate diet that tricks the body into burning fat instead of carbohydrates for energy. By eating foods high in fat, like avocados, extra virgin olive oil, and yes even keto namkeens (in moderation). But you have to ditch high-carb foods like bread, pasta, and sugar in any form. Packaged keto snacks can seem like a keto dieter's dream — you can just grab and enjoy without having to think twice. And if talking about the Indian keto product industry in particular then keto namkeens has taken the industry by storm. People often search about keto namkeens recipe online as we Indians are so much obsessed about it that we want to have it even in our keto journey. But of course, the regular snacks or namkeen will kick you out of ketosis and therefore few companies have come up with a desi & ketogenic version of it named Keto Indian Namkeen and in this blog, we will be focusing more upon it.
But does a keto label on a product automatically make it healthy? What do you need to look for on the label to ensure your snack is both keto-friendly and good for you? What should you avoid at all costs?
What to Look for on the Label
People are always trying to eat snacks that mimic what they can’t have. Things like “keto-friendly” cookies, bread, or even ice cream and especially if talking about keto snacks then keto bhujia, keto namkeen (low carb namkeen), etc. But even if you think you’ve found the perfect keto replacement for your typical sugar fix, you still need to read the label.
On the standard keto diet, you're looking for something that has typically around 50% fat, 40 to 45% protein, and around 5 to 10% carbohydrates. The key is you want to keep your carbohydrates to less than 30 net grams of carbs per day (the actual numbers depend upon macro calculation). So typically, you're going to be looking for something higher in fat and may have ingredients like coconut oil, almond butter, and avocados. To stay on track, look for 3 grams of net carbs or less for a snack.
What You Need to Know About Keto Indian Namkeen
When it comes to a product that’s meant to replace your carb-heavy favorites, pay attention to the first ingredient listed. Keto namkeens are commonly made with seeds such as sunflower seeds, sesame seeds, pumpkin seeds, a good quality edible oil, and a few more things as per the flavor and texture. These are high in fats and low in carbs thus making them a better alternative to regular carb snacks. You can buy keto namkeen online either through e-commerce portals or the concerned company’s website. If talking about the keto namkeens India online market then we do have a few promising companies catering to the services as required. Low carb namkeen is the new trend in the snacks arena and the concerned brands are cashing on it.
Personally, we generally recommend avoiding wheat and isolated protein powders. The main protein in wheat is gluten. So, if these companies were labeling it right, the number one ingredient on the label should be gluten. If that’s the case, you're getting a much high dose of it, which isn’t good for you. Remember, always look for the first ingredients to be food names you recognize, not mystery powders.
Can We Consume Meat Snacks?
Not all packaged meat snacks are created equally. Animal products that are made from animals that are not grass-fed or organic means the product is going to be higher in omega-six fats, which can cause inflammation. Look for words like “wild” or “organic” on your ingredient labels.
You should also pay attention to the amount of sodium and artificial ingredients on the label. Those excess levels of exogenous additives & adulterants can be hard on your heart health and the body overall. That's why we generally recommend staying away from meat snacks for now because there is a need of further R&D, investment and customer reviews to make them more authentic and consumable. While some grass-fed and wild jerky products are fine, the majority are not good for you.
Is Keto Ice Cream Possible?
If your sweet tooth is the hardest part of maintaining a keto diet, this is for you. Most desserts throw people out of ketosis, so ice creams branded as keto-friendly are totally confusing. How is it possible?
Instead of sweetening these ice creams with sugar like traditional ice cream, keto ice cream brands use zero/low-calorie sweeteners like stevia, monk fruit, and/or sugar alcohols (i.e. erythritol). So while it won’t spike your blood sugar or kick you out of ketosis, some sugary alcohols aren’t well-tolerated and could cause digestion issues.
The real issue with keto ice creams is the amount of carbs in the product. Let’s just say these are marketed products. Keto ice creams often have 10-20 carbs per serving, which is really the total amount of carbs you’re allowed in a day anyway. You can quickly throw away a day’s worth of carbs in just a few bites of these marketed ice creams. That little sliver of carbs you’re allowed in keto should be used on leafy greens.
If you must have a bit of keto ice cream, pay attention to the fiber source and type of sweetener used, to see if you have any issue digesting it.
The ketogenic diet is a high-fat, adequate-protein, low-carb diet, very popular nowadays. Who said you can't eat sweets while dieting? There are many keto-friendly biscuits, keto sweet biscuits, keto cookies, recipes and brands. In December, we enjoyed various keto biscuits recipe, keto breakfast biscuits, cookies and sweets, and in January we had to get back to work, to-dos, and toil (all these keto variants were only tried by those who were on a keto diet). Also, in January, many people want to change their eating habits and drastically drop many foods from their diet so far. It is difficult to maintain continuity when it comes to drastic changes, have your motivation already dropped after the end of January?
If so, we are here to help you make the journey easier. Listen to the good news now: you don't have to give up cookies! You can only modify the recipe and eat them completely guilt-free. There are many low carb biscuits available in the market such as keto friendly biscuits, keto sweet biscuits, keto cookies, keto chocolate cookies which will let you enjoy the crunch of cookies you love and admire in a much healthier way.
The ketogenic diet is a choice that has helped many in controlling their weight, but also in getting rid of many health issues. In nutrition, diet is the entirety of nourishment devoured by an individual. The word diet frequently suggests the utilization of explicit admission of sustenance for wellbeing or weight-the board reasons (with the two regularly being connected).
Even though people are omnivores, each culture and every individual holds some nourishment inclinations or some nourishment taboos. This might be because of individual tastes or moral reasons. Singular dietary decisions might be pretty much solid. Complete nutrition requires ingestion and retention of nutrients, minerals, basic amino acids from protein and fundamental unsaturated fats from fat-containing nourishment, likewise nourishment vitality as starch, protein, and fat. Dietary propensities and decisions assume a critical job in personal satisfaction, wellbeing and life span.
There are so many diets today that are being presented to the public, but each one promotes the same - a healthy diet full of nutrients, most often throwing out so-called empty calories, refined foods, white sugar, white flour and fast food.
Sweets in diets are usually not allowed (oh but how will we get rid of biscuits?). Each person has a specific diet and there is no one ultimate solution for each individual. Also, if you want to adhere to one specific diet, it is important to consult your doctor before going with this regimen!
If you have not yet found a diet for yourself, a ketogenic diet may seem like a good choice!
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.
A keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes. While you eat far fewer carbohydrates on a keto diet, you keep up moderate degrees of protein admission and may expand your admission of fat.
The decrease in carb consumption places your body in a metabolic state called ketosis, where fat, from your eating regimen and your body, is scorched for energy. The "keto" in a ketogenic diet originates from the way that it permits the body to create little fuel atoms called "ketones." This is an elective fuel source for the body, utilized when (glucose) is hard to come by.
At the point when you eat not very many carbs, the liver produces ketones from fat. These ketones at that point fill in as a fuel source all through the body, particularly for the mind. The brain is an eager organ that expends bunches of vitality consistently, and it can't run on fat legitimately. It can just a sudden spike in demand for glucose – or ketones.
On a ketogenic diet, your whole body switches its fuel supply to run generally on fat, consuming fat all day, every day. At the point when insulin levels become low, fat consumption can increment significantly. It gets simpler to get to your fat stores to consume them off. This is incredible in case you're attempting to get more fit, yet there can likewise be other, more subtle advantages, for example, less yearning and a consistent stockpile of vitality (without the sugar pinnacles and valleys we can get from high carb suppers). This may help keep you alert and centered.
What’s the most important thing to do to reach ketosis? Avoid eating too many carbs. You’ll likely need to keep carb intake under 50 grams per day of net carbs, ideally below 20 grams.
Desserts and cookies in keto? Why not!
If you decide to stick to the keto diet, you don't have to give up cookies! For many unhealthy foods, there are healthy and keto-friendly substitutes, and many biscuits manufacturers and industries are also introducing keto versions of their recipes and brands. You can also make it with just a few simple ingredients. You all know about chocolate chip cookies, keto drop biscuits, keto breakfast biscuits, shortbread cookies, brownies... They also exist in the keto version. Wow! Dream, right? But more about that later. You can buy keto cookies online from various keto products companies but do not forget to check the ingredient label. The carb amount per serving should be less than 5g.
The concept of keto desserts sounds like it’s an oxymoron, ranking up there with “giant shrimp” and “deafening silence.” After all, doesn’t the whole concept of keto revolve around eliminating all sweets? This is where understanding the basics of how keto works are crucial to know what keto desserts you can and can’t eat, and more importantly, why. This article discusses why keto desserts recipes are important psychologically, what the dietary aspects of the sweet, final dinner course are, and how you can manage or avoid common social pressures. Keto breakfast desserts are becoming a new trend nowadays as people have become super interested in low carb desserts & short easy keto desserts.
One of the biggest downfalls we see in keto dieting is approaching this eating style from the wrong perspective. So many people are looking for a quick fix in a few weeks. Perhaps they need to drop ten pounds before a wedding, reunion or bathing suit weather, and they want to take a bit of weight off for a few months. They don’t really care how it happens as long as the job gets done.
Often people end up crash dieting, which is broadly defined as any eating practice you use to lose weight that isn’t sustainable. Keto is a sustainable lifestyle choice, and adopting this mindset is something we encourage everyone who tries the diet to do. It doesn’t mean you’re committing to eating this way for life; it simply means that if you wanted to, you could. If you eat a keto diet, you’ll always be seeking balance. Eating sustainably keeps you out of trouble later when the cravings come, and the pounds want to creep back on. There are tons of eating options also available which makes it super easy to follow and much more sustainable than the previous times. Various keto product-making companies have entered the scenario making keto versions of various food products thus enabling the people to remain in ketosis and enjoy their ketogenic journey. People have started searching about Keto Desserts India and the keto friendly recipes to make their keto lifestyle much more diverse and help them in their respective transformation journey with utmost ease. You can buy keto desserts through online/offline mediums but as we always recommend, go through the nutrition & ingredient label carefully. It shall not contain too much of additives and food preservatives. Last but not the least, carb count should be less than 5g per serving.
Dividing fat bombs and keto desserts
If you’ve been around keto for any length of time, you’ve almost certainly heard of fat bombs, the delectable treats that are filled with low-carb ingredients, focusing less on protein and carbs and heavily emphasizing fats. They can taste phenomenal and be both a delicious and nutritious snack sufficed to say, we’re big fans.
The difference between low carb desserts and fat bombs lies mostly in how you use them. Most people intrinsically know that they can’t eat dessert all the time, but keto’s emphasis on drastically increasing fat consumption can sometimes create confusion. Low-carb eating is substantially different from SID, and many people struggle with getting enough fat & protein, especially at first. Fat bombs can be an excellent way to increase this essential macro, but you have to be careful. These treats are often sweet, and although they’re still keto-approved in moderation, even small amounts can add up, pushing your carbs over the allowable limit.
Remember that fat bombs are a snack and not the main course. They’re absolutely fine in moderation, but you can’t use them as meal replacements without your macros getting out of whack. Snacks are fine, as are desserts; you just need to make sure that you’re eating them in moderation and staying within your macros, which is the foundation of healthy eating.
Protein is one of the most essential components in the keto diet. It is observed that approximately 30-40% of your macros should be of protein. It is helpful in various metabolism procedures in the body. It helps in the growth, repair and maintenance procedure of tissue and muscles.
A high protein keto diet is also advised because it aids in the weight loss procedure. It is done by helping you feel full for hours until your next meal. Protein content maintains the satiety level in a person and reduces the amount of in-between munching of snacks. But even in a high protein ketogenic diet, one thing shall always be kept in mind that the protein consumption shall never be higher than the fats (caloric wise). Else body will never enter into ketosis. If talking about the best protein for keto, then 1st class protein has to be there which will generally come from animal-based food, dairy products and keto protein powder.
If we focus on keto protein shakes, then it is a great alternative for people who do not consume non-vegetarian food or even for those who travel a lot. Proteins shakes can render you approximately 10-30 grams of protein in one go. They are also good for the people who have much more physical activity in a day.
Eventually, there are lots of keto protein available in the market right now. They have higher fats, moderate protein and almost nil sugar. Keto Protein Powder is the new choice of the people doing the keto diet, earlier people use to go with whey protein isolate as it also serves the purpose but lacks the fat content. Several brands making keto friendly protein powder that gives customers options to choose from. The Keto proteins online supplement market has grown tremendously in the past few years and is expected to grow at the same rate even in the future.
Protein shakes might include many additive calories which we might not think about. Other than that various other ingredients can disturb the amount of calorie intake in your diet. It is advised that you use a qualitative keto protein powder with low or no sugar content. Some things to keep in mind are:
Protein source – Whey protein isolate powder has been the most readily available form of protein powder which is especially grass-fed. These protein sources are bioavailable as well which means that they let the body fragment and absorb the amount of amino acids from the protein shakes.
Sugar and carbohydrates – You must keep in mind that the addition of various fruits can elevate the amount of calorie intake in your body. The fruits you add to your shake should be part of your keto diet plan.
Inflammation – Certain ingredients are low on carbohydrates but can have an inflammation problem. This may also get you out of ketosis if taken in excess.
Healthy fats – Some of the protein shakes also add a certain amount of fats in it to fulfill the requirement of the diet plan. In that case, you can add healthy fats such as coconut oil or avocado oil. Even cottage cheese is a healthy option.
LOW CARB PROTEIN POWDER
Protein has been an important source of food for various purposes. It helps in the weight loss procedures as well as when you want to control the blood sugar levels. People who are into regular exercising and bodybuilding also consume protein powders in their daily lives.
Keto protein powder (low carb protein powder) is indeed just a substitute for the protein which you can consume through your daily diet. Keto protein powders also make sure that you are consuming the right amount of fat & protein with all the known ingredients in it.
People who are following the keto diet generally turn towards keto friendly protein powder to supplement their diet. But, you need to make sure that the protein powder you are choosing for yourself must contain enough ingredients to not bring you out of ketosis. Best keto protein powder is those which have 50% calories coming from fats, 35-45% from protein and the rest carbs.
Various types of protein powders are low in carbohydrates and are sugar-free. Some of them are:
WHEY PROTEIN ISOLATE
Whey protein isolate is a type of protein which is derived from dairy products. Because of this reason, they are easy to digest and do not cause diarrhea issues like any other protein powder. The protein shake prepared from whey protein perfectly complements the milk.
There are two types of whey proteins. One is concentrated and the other is an isolated form of whey protein. During the manufacturing of the whey protein isolate, the lactose and milk sugar is concentrated from the raw ingredient which in turn leaves a condensed product which is known as whey protein concentrate.
A scoop of whey protein concentrate consists of approximately 25 grams of proteins and 4-5 grams of carbohydrate. It is then again processed and condensed to form a whey protein isolate.
Whey protein isolate is rich in pure amounts of protein with the lowest amount of carbohydrates. It also helps in increasing your strength and gaining muscles. Those who have been willing to reduce weight can also observe a significant amount of weight loss.
It contains many nutrients other than protein which brings about many biological changes in the body.
Casein is a type of protein which is found in milk. It is a high-quality protein powder that can be easily digested unless you are allergic to lactose. Though the digestion process may be a little slower than the whey protein powder.
The slow digestion process makes it worth it for the people who are on keto dieting and reach an adequate amount of satiety level. Casein powders are low in carbohydrate levels and provide adequate amounts of protein.
Except for protein they also contain good amounts of calcium which maintains bone health, muscle contractions and also blood clotting.
TIP: Casein protein powder tends to thicken up while preparing a protein shake. So it’s better if you add in a little water to maintain the consistency.
Collagen is a structural protein that is found in body parts such as hair, skin, nails, bones, ligaments and tendons. Collagen is generally composed of various formations of amino acids. It helps in providing healthy skin and healthy joints.
They are also extracted from the animal byproducts such as cowhide, bones, chicken bones, eggshell membranes and fish scales. Because of the adequate amount of amino acid in the collagen, they are also called collagen peptides.
The collagen powders are generally tasteless and unflavored, so that makes it easy to prepare a protein shake or any other drink. Whereas there are flavored collagen protein powders as well which have a coating of medium-chain triglycerides.
MCTs are nothing to be worried about; they provide you an extra source of fat fuel when you are on a restricted keto diet or general low carb diet.
Keto Protein Powder
The Keto friendly protein powder has been introduced in the market taking those people under consideration who are following a ketogenic diet. It has certain ingredients that adds up to the fat intake and also keep an adequate amount of protein per serving. Because of a good composition of fat & protein per serving with least carbs, it generally gives better satiety levels and tastes comparative. This is the best protein for keto.
BENEFITS OF PROTEIN POWDERS/ PROTEIN SHAKES
There are various benefits of the consumption of protein shakes and powders.
If you are into workouts then pre and post-workout support are necessary for the body. The extensive exercises weaken the body and need support metabolically. The protein shakes help in maintaining muscle mass and recovering the body after a workout. It also helps in building muscle. This is possible because of the presence of amino acids in the proteins which have been researched to decline the muscle loss-related issues as age progresses. The protein powders are also packed with magnesium which maintains the physical performance of the body.
MANAGES YOUR WEIGHT
Soy protein isolate and whey protein isolate protein powders provide you the feeling of fullness or in other words, maintain the satiety level. The presence of amino acids makes sure that there is a certain amount of weight loss without compromising muscle loss. Some of the protein shakes also contain medium-chain triglycerides which are broken down into ketones which helps the body to get into ketosis much faster.
Whereas some protein shakes tend to contain nuts such as almonds and macadamia nuts which maintain the metabolic as well as the immune system of the body in respect to weight loss.
There is a very popular misconception that protein shakes and powders lead to digestion issues and decrease gut health. Some of the protein powders which have whey or casein in it can produce anti-inflammatory molecules which help in fighting gut-related symptoms such as irritation and pain. It also tends to increase the absorption of nutrients.