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You are here: Home / INDIAN KETO DIET / Indian Vegetarian Keto Diet Plan for weight loss ( Veg Keto Diet )

Indian Vegetarian Keto Diet Plan for weight loss ( Veg Keto Diet )

Last Updated on May 10, 2020 | RD, Payal Banka (Registered Dietitian) 117 Comments

Want a guaranteed weight loss? Thought about the keto diet, right? Ohh!! But are you a vegetarian? Okay, that sounds difficult to follow. Not to worry!! Let us introduce you to a modified Indian Vegetarian Keto Diet Plan for weight loss ( Veg Keto Diet India ).

Indian Vegetarian keto diet plan

 

What is an Indian Vegetarian keto diet?

The key point of any keto diet is to trigger the process called ketosis. It’s a process to push your body to utilize the excess fat as energy instead of using any carbohydrates.

This is achieved by limiting carbs in the diet. Carbohydrates are the primary source of energy. If you limit its intake, the body is forced to use other sources for energy. This is where fats are broken down for energy. Eventually, there is a reduction in fat deposit and you lose weight.

Composition of Indian Vegetarian Keto Diet Plan for weight loss :

Keto Diet as we all know is spread into 4 weeks diet. Every week there is a change in calories. The calories keep on reducing every week. It starts with 1500 and reduces up to around 900 kcal diet. The diet composes of

  • 5 – 7 % carbohydrates
  • 25 % of protein and
  • 65 – 70 % of fats.

But, for vegetarians, we will use a small amount of pulse and legumes. This gives us the liberty to increase the number of carbohydrates to 10 – 15 %. The protein will be 20 % and fats 65%.

How To Modify the Original Keto diet for weight loss for vegetarians? 

As stated earlier Indian Vegetarian Keto Diet Plan has high fat, moderate protein, and low carbohydrate composition. So for vegetarians, any food that has high fat and low carbohydrates can make it to the list of a keto diet. This will trigger ketosis in the body. The process will be slower than in regular keto, But weight loss will gradually fall in and you will soon start noticing a difference.

 

Rules to follow in Indian Vegetarian Keto Diet Plan for weight loss :

Restrict carbs: Indian diets are carbohydrate-laden. So it is difficult for vegetarians to reduce carbs in the diet. Thus, we will try to reduce the number of cereals or pulses used during the day. But do include foods with high fiber content. It helps in weight reduction.

Avoid sugar: Strictly avoid sugar to get desired results sooner. Avoid using artificial sweeteners too. Artificial sweeteners are full of chemicals, bleach, and many other harmful products. If needed you can include Stevia in your Indian Vegetarian Keto Diet Plan for weight loss.

Fats: Coconut oil is easily digested. Ghee and oil can be used interchangeably. Butter is also a good option.

Multivitamins: If required use multivitamins, omega 3, calcium, and multi-minerals capsules to avoid any deficiency.

1 Month Detailed vegetarian Keto diet plan Ebook:

We have simplified this complicated Keto diet and planned an absolutely easy 1 Month Vegetarian Ketogenic Diet plan for weight loss E-book.

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List of foods allowed in Indian Vegetarian Keto Diet Plan for weight loss –

Here is a list of allowed foods in the Indian Vegetarian Keto Diet Plan for weight loss.

Allowed 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 the hunger pangs between the meals. Include at least 4 – 5 servings of vegetables.

 

Milk and products:

  • Cottage cheese (paneer)
  • Cheese
  • Butter and fresh cream
  • 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 the vegetarians.

 

Nuts & 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 serving of nuts.

 

Herbs & 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:

  • Soya nuggets
  • Soya chunks
  • Tofu
  • Soy milk is a good option for proteins required in the diet.

Processed soy contains moderate proteins and very less of carbohydrates. Include 1- 2 servings of soy products.

Legumes & 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.  Legumes you can include in the diet 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.

 

 Indian Vegetarian Keto Diet Plan for weight loss :

Here is a sample Indian vegetarian keto diet plan for your reference –

 

Sample Diet Plan:

 

Week 1 Sample Menu – 1500 kcal diet plan
Early Morning:1 glass warm water with Lemon juice
Breakfast:1 cup Bullet Coffee + 1.5 cups Paneer Bhurji + 1 fruit
Lunch:1 cup Salad with ½ cup cheese sauce + 1 ½ Methi Quinoa Dal Khichdi + 1 cup curd
Evening:1 cup Bullet Coffee + Grilled Paneer (80 gms) and walnut tikka
Dinner:1 Cup Spinach Mushroom Soup + 1.5 cup Soy Chilli

 

 

Week 2 Sample Menu – 1200 kcal diet plan
Early Morning:1 glass warm water with ¼ teaspoon cinnamon powder
Breakfast:1 cup Bullet Coffee + 1 cup Grilled Mushroom Salad
Lunch:1 cup Cheese Broccoli Soup + 3 – 4 pcs Soya Paneer Patty + 1 cup yogurt
Evening:1 glass warm water with lemon
Dinner:1.5 cups Creamy Black Bean and Vegetable Hotpot

 

Week 3 Sample Menu  – 1000 kcal diet plan
Early Morning:1 glass Green Juice
Breakfast:1 cup Bullet Coffee
Lunch:Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Evening:1 glass warm water with lemon
Dinner:2 cups Mushroom Paneer Veggie Salad with French dressing

 

Week 4 Sample Menu – 800 kcal diet plan
Early Morning:1 glass warm water with a little lemon
Breakfast:Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Lunch:Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Evening:1 glass warm water with lemon
Dinner:4 – 5 medium size pieces Barbequed Adraki Paneer with bell peppers
+ 1 cup sour cabbage salad with yogurt dressing

You might be interested in reading –

  • Indian non-vegetarian Keto diet 
  • FAQs on Keto diet 
  • What to follow after Keto diet
  • Recipe of bullet coffee 
  • Top 10 Vegetarian Keto Recipes 

Endnote:

Staying dedicated always works rather than being motivated in order to achieve your goals. Stay focused on your aim. Few careful modifications to the original keto diet will work wonders for vegetarians too. Remember nothing is impossible.

Please do subscribe to our Youtube channel Subscribe Now

 

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

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Reader Interactions

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Comments

  1. Gaura

    August 10, 2022 at 9:32 pm

    Çan we take makhana (small quantity) yellow moong dal and besan chila in keto diet?
    And can foxtail millet or any millet be taken?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 2, 2022 at 4:59 pm

      makhana – no , yellow mung dal abd besan – yes in week 1 , but may be not later unless you have calculated the carbs. no millets.

      Reply
  2. Gaura

    August 10, 2022 at 9:29 pm

    Can we eat makhana in small quantity in keto diet?
    And can we take Yellow moong dal and besan chila in keto diet ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 2, 2022 at 5:00 pm

      replied .

      Reply
  3. Dharmi

    January 23, 2022 at 7:34 pm

    May I check if the Indian Masala Tea is allowed instead of Coffee? As whenever I take coffee, i have headaches.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 24, 2022 at 3:28 pm

      butter coffee helps in fat loss , and hence is an essential part of keto. however, if you get headaches , have butter in water with haldi instead of masala tea.

      Reply
  4. Manisha

    June 16, 2021 at 7:43 pm

    I have thyroid so I am not allowed to take soya protein. What is substitute.?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 17, 2021 at 5:21 pm

      paneer.

      Reply
  5. Backer Muhammed

    September 10, 2020 at 8:45 pm

    Hi Payal,

    I’m in my 5th day of the diet. I would like to ask two things. Firstly when will the weight drop occur. If not what’s the reason and force oneself into Ketosis. Second, What type of thing can I buy ahead instead of paneer, since fresh paneer is costly and facing shortage. I have read regarding halloumi cheese as alternative but I would like your suggestion on a cheaper one

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 12, 2020 at 7:31 am

      yes you can use halloumi. if you are a vegetarian, halloumi , paneer and tofu can be used extensively . if you eat eggs , eggs too can be added to the routine. body takes at least 1 week or 2 weeks to go in ketosis . please check these –

      keto food list – https://youtu.be/b3Ob2ZsaTc4
      Keto Flu – https://youtu.be/eWeLbohMrF8
      10 signs of ketosis – https://youtu.be/cDmJk9AcGnU

      Reply
  6. Deepthi Sankarankutty

    September 8, 2020 at 7:14 pm

    Hi, I have a problem of migraine so is it safe to start keto diet

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 8, 2020 at 10:32 pm

      yes . however you must avoid stage 3 and 4 if you ave migraine

      Reply
  7. Ruchi Singhal

    July 9, 2020 at 12:51 am

    Hiii… Some of my mates were telling me that after the end of keto diet in a week we suddenly gain weight is that true??
    And in this pandemic situation we cannot workout so is it important to also workout along with the diet plan or normal yoga and walking Would do??
    Please do answer my both questions

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 9, 2020 at 12:27 pm

      yes yoga and walking both in high intensity will help you in burning fat faster. yes , after keto if you suddenly add carbs to your site , you will gain the weight . hence we plan a proper step by step diet where we go on increasing the cabs little by little . this helps in maintaining the weight and eve losing ore weight id need be .

      Reply
  8. Punya chauhan

    July 1, 2020 at 3:00 pm

    Hello mam I have already done a keto diet before and have lost 8kgs in a month right now I am 68kgs and I want to loose 10kgs of weight again can I again strat a keto diet is that safe

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 6, 2020 at 1:34 pm

      yes you can repeat keto after a gap of 2 months.

      Reply
  9. Garvit

    June 27, 2020 at 9:41 pm

    What happens when one completes one month of diet? Do they start over? How long should keto be continued?
    Thanks much for the advice on this page 🙂

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 28, 2020 at 12:57 pm

      you can follow our post keto diet plan.

      Reply
  10. gaurav

    June 26, 2020 at 1:55 pm

    Hi Payal

    I am planning to start with the Keto diet and have already downloaded the ebook for details. I need to reduce around 15 kgs of weight and planning to be on Keto for 8 weeks. Could you please suggest if I can repeat this diet after 4 weeks again, as the number of calories in the first week is higher, not really sure going back to week1 after 4 weeks would help. Additionally, could I add Indian tea in the diet in some way.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 27, 2020 at 4:41 pm

      Hi Gaurav,

      Firstly thank you for purchasing our ebook. it will guide you through your keto journey. what you can do is repeat each week. like follow the week 1 menu for 2 weeks in continuation , then follow the week 2 menu for 2 weeks in continuation and so on till you reach your 8th week.

      Reply
  11. Patel

    June 8, 2020 at 4:33 am

    Hey, I wNt to loose about 60-70 lb I’m 34 and obese II currently following vegan keto diet. Would this diet work if I include this in my current diet plan? Please advise.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 8, 2020 at 12:40 pm

      yes you can use the menu. replace paneer with tofu, and cheese with soy cheese . tempeh and you are good to go .

      Reply
  12. Anurag Pandey

    June 7, 2020 at 10:02 pm

    Hey Payal,
    Hope you and your family is keeping safe in this pendemic.

    I am from a small disctrict of jharkhand and many veggies and food items are not available here.I am aged 23 and i weigh 95kgs.You would know what daily food items are available on village areas.I am kind of depressed right now with my weight and would feel great if u could suggest a diet plan as i cannot afford services.I am willing to push my body into extremes in order to loose fat.Kindly help me with a proper keto diet as a person who cares for someones health.

    Thank you

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 8, 2020 at 12:43 pm

      Hi Anurag , i have mentioned a lot of possibilities of menu in this article . check the video for additional item. you can chart ou a set for yourself using the information. if you need replacement for any food item let me know and ill help. i would also like to tell you that keto is a mixed pattern and hence some items cannot be replaced. they can be skipped.

      Reply
  13. RAKESH

    May 30, 2020 at 6:42 pm

    Is this diet suitable for breastfeeding moms?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 31, 2020 at 11:29 pm

      no . Please dnt follow this while breast feeding

      Reply
  14. Shrenu

    May 16, 2020 at 9:47 am

    I’m 17 and can I follow this diet??will I get results?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 16, 2020 at 11:14 pm

      its best to follow a balanced diet plan unless you are severely obese

      Reply
  15. Tanya

    May 16, 2020 at 1:55 am

    Hi Payal ! Veg diet is great ! Thanks . I ha e been following keto and ja e managed to lose 6 kilos in 2 weeks . But my blood pressure has started to remain high and my body is cramping . What am I doing wrong ? I have been on medication for years now

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 16, 2020 at 11:20 pm

      you mean high blood pressure medicines ? this diet is not suitable in high bp. please don’t follow it. whatever weight you have lost is a bonus. try to maintain that . and check out this diet – https://www.dietburrp.com/indian-version-of-mediterranean-diet/

      Reply
  16. Aarishita Raj

    April 24, 2020 at 10:45 am

    i am a 15 year old girl and nearly obese so will this diet benefit me or i should try some other kind of diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 26, 2020 at 11:59 am

      This diet is not really advisable for a 15 year old. Its best you follow a balanced low cal diet

      Reply
  17. Sanaya

    April 20, 2020 at 2:55 am

    Thanks for the info Payal! However, I just wanted to know if we can include besan, chole and oats by any chance?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 22, 2020 at 2:49 pm

      you can include chole. a little besan on 1 day and no oats

      Reply
  18. Nishtha

    April 2, 2020 at 5:03 pm

    Hi Payalji

    I have started Indian Keto diet plan the one which has both veg snd non veg options, i did not know of this fully veg plan till now so was sticking to whatever veg option were available on that plan of dietburrp.

    The thing is that I dont want to switch midway, i will still follow that plan, but can i use baingan bharta as an option on that plan?

    Thank you.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 2, 2020 at 10:48 pm

      yes you can 🙂

      Reply
  19. Radhika

    February 5, 2020 at 1:05 pm

    I want to try this. Thank you Payal ji for the info. How long can i follow keto diet? And what next? Which diet should i follow later on

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 15, 2020 at 6:03 pm

      follow this for 2 months max. after this you can follow our post keto diet plan.

      Reply
  20. Manisha

    February 3, 2020 at 10:03 am

    I am Indian vegetarian. I wants to do kito diet can you. Suggest good diet plan plz?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 3, 2020 at 2:29 pm

      Thank you for contacting dietburrp. We are glad you liked our videos/ Articles on the Keto diet. Coming to the Keto diet, it should be followed for around 1-2 months only, to make sure it doesn’t impact your health in a negative manner. However, you can manage to lose around 10- 15 kgs in this period. Which is good! You can follow the diet plan mentioned in the video, or you can buy our detailed keto ebook. if you need more details,

      BUY EBOOK LINKS –

      Keto Diet Plan for 1 month – Non-veg – http://imojo.in/fcymsf
      Keto diet plan for 1-month Vegetarian – https://imojo.in/eqi82r
      However, If you have any of the following conditions
      Different / irregular timings / workShifts ,
      Medical issues like diabetes, Blood pressure, PCOD, Thyroid, Any other. And if you are taking medications.
      Food preferences, Particular Likes and dislikes. Cuisine preferences.
      You can buy our personalized consultation, where we will plan a menu for you based on your lifestyle, likes and dislikes, medical condition, and convenience. check this link. You can choose a weekly plan or a monthly plan based on your weight goals and Convenience.

      Personalized diet plan link –
      https://www.dietburrp.com/diet-services/

      Reply
    • Visu

      February 5, 2020 at 12:12 pm

      Does keto benefits females?

      Reply
      • RD, Payal Banka (Registered Dietitian)

        February 15, 2020 at 6:05 pm

        yes

        Reply
      • Neerja

        February 28, 2020 at 9:18 am

        If we eat non keto diet during weekend and party is that ok?

        Reply
        • RD, Payal Banka (Registered Dietitian)

          March 1, 2020 at 3:31 pm

          even a single cheat meal will push you out of ketosis and yu will have to go back all the way to reach that level of ketosis… so when on keto no t a singlr cheat meal , forget about a cheat day

          Reply
  21. Aakriti

    December 31, 2019 at 2:14 pm

    Hi Payal

    Please could you advise more options for vegetarians for each meal and what grams and weights for each item used in each recipe so I can keep a track of calories intake.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 31, 2019 at 7:35 pm

      Hi Akriti,

      Thanks for reading at Dietburrp. This article is for reference purpose only.If you want all the details , you can subscribe to our diet services. https://www.dietburrp.com/diet-services/

      Reply
  22. Gunjan

    December 24, 2019 at 5:05 pm

    Hi…your diet plan was very helpful. I am following it, I m on veg +egg keto diet right now. But from last week I m not losing any weight and I again started feeling hungry. As when i started my diet I experienced loss of appetite, bloating and nauseated, but now no symptoms at all. I checked in urine dipstick it shows ketone trace. I don’t know that I should continue taking extra fats or not, as if I continued with same Diet I may gain weight. Please help me out. Thanks

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 24, 2019 at 6:15 pm

      Hi Gunjan ,

      if you have been following for around a month now , you can take a break from this. check our post keto diet and help yourself out of keto for now. May be you can restart after a month or so.

      Reply
      • Gunjan

        December 24, 2019 at 11:39 pm

        Thanks for ur reply… but I lost around 4kg only…. this month last my one month will finish..so I should stop now taking fats or should finish this month. I want to know the reason behind less weight loss also if u can help in this.

        Reply
        • RD, Payal Banka (Registered Dietitian)

          January 12, 2020 at 8:34 pm

          sorry , it depends from person to person.

          Reply
  23. Ishita Lalan

    December 11, 2019 at 1:06 am

    Hello Payal,

    This was very insightful. My Husband is obese and has been on various diet throughout his life, Low carb has been helpful but he gains all of it back. Consistency is definately one thing we need to work on. We tried Keto being vegeterian i think i was understanding it wrong and included lot of grains and veggies that should not have been eaten.

    I would love to have a one on one consultation with you and chart out the diet plan and hopefully that helps us to be more accountable. We aim him loosing around 40-50kgs to be at his ideal weight. and also help us by avoiding to gaining all the weight back again.

    Awaiting for your reply.

    Thanks !

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 13, 2019 at 4:11 pm

      Hi Ishita ,

      Please check this link – https://www.dietburrp.com/diet-services/

      you can mail me at care@dietburrp.com for more details.

      Reply
      • Nishtha

        April 1, 2020 at 10:03 pm

        Hi Payalji

        I have started Indian Keto diet plan the one which has both veg snd non veg options, i did not know of this fully veg plan till now so was sticking to whatever veg option were available on that plan of dietburrp.

        The thing is that I dont want to switch midway, i will still follow that plan, but can i use baingan bharta as an option on that plan?

        Thank you.

        Reply
  24. Sujatha

    November 27, 2019 at 3:00 am

    Hello,

    Where can I find the link to keeping up the weight loss after the keto diet, I have lost around 7kgs in 1.5 month doing vegetarian keto but how can i keep it off now?

    Thanks
    Sujatha

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 27, 2019 at 11:20 am

      Hi Sujata,

      We are glad that we could be of help to you . please check this – Post Keto diet – https://youtu.be/zsesK5J1adg

      Reply
  25. preeti sharma

    October 8, 2019 at 11:36 am

    Hi, since a long time I am suffering from chronic constipation. What should I include. I have tried every sorts of fruits and vegetables

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 11, 2019 at 5:05 pm

      take 1 glas hot milk with 1 ts p ghee added in it

      Reply
  26. Garima Goel

    July 12, 2019 at 9:27 pm

    How to use lauki and can tori be also used?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 17, 2019 at 10:08 am

      yes you can use both … you can grate them and add coconut and almond flour and make pancake out of it , or you can slice them and fry.

      Reply
      • Garima Goel

        July 18, 2019 at 11:26 pm

        Really thankful…

        Reply
        • RD, Payal Banka (Registered Dietitian)

          July 20, 2019 at 11:34 pm

          🙂

          Reply
        • Rishabh poddar

          July 21, 2019 at 8:52 pm

          mam can i continue my gym sessions even if i am doing keto

          Reply
          • RD, Payal Banka (Registered Dietitian)

            July 28, 2019 at 12:34 am

            ofcourse you can and you should .

  27. Garima Goel

    July 12, 2019 at 9:12 pm

    Hi…really liked the plans and planning to start the keto from next week. I have borderline thyroid also. But have some queries..will be really thankful if u will guide me for maximum benefit:
    1. How much water to be consumed while on keto?
    2. Substitute of soya products and mushrooms..P.S. no avocado please
    3. U mentioned okra and eggplant in the list…where can I add these?
    4. Can I eat watermelon?
    5. No consumption of milk?
    6. Buttermilk we can use the packaged one?
    7. Cab home made curd be included everyday?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 17, 2019 at 10:12 am

      1. How much water to be consumed while on keto?
      – 3 liters or more

      2. Substitute of soya products and mushrooms..P.S. no avocado please
      – skip themmm

      3. U mentioned okra and eggplant in the list…where can I add these?
      – have it for lunch

      4. Can I eat watermelon?
      – no

      5. No consumption of milk?
      – minimum. use full fat

      6. Buttermilk we can use the packaged one?
      – homemade ones are better

      7. Cab homemade curd be included every day?
      – yes , full fat. but mind the quantity.. too much dairy will cause a plateau. ayway in vegetarian keto you have to eat paneer… that you cant avoid ..

      Reply
      • Garima Goel

        July 18, 2019 at 11:28 pm

        So good to have your response. These will certainly ease the weight loss journey…will post week 1 results soon…hopefully worth mentioning

        Reply
        • RD, Payal Banka (Registered Dietitian)

          July 20, 2019 at 11:34 pm

          🙂 all the best

          Reply
    • Srilakshmi

      July 30, 2019 at 10:11 am

      Can I eat sprouted moong Dal cheela? I wanted to know the carbs value in it.

      Reply
      • RD, Payal Banka (Registered Dietitian)

        August 4, 2019 at 6:19 pm

        you can have in week 1 . but avoid in the later weeks. all info is available online.

        Reply
        • Srilakshmi

          September 5, 2019 at 4:52 pm

          Thank you so much Payal for sharing us correct information. I have gone through your other diet plans on YouTube and they are practical enough to follow in real life 🙂

          Reply
          • RD, Payal Banka (Registered Dietitian)

            September 11, 2019 at 3:09 pm

            Hi Srilakshmi, thank you for your kind words of motivation. means a lot . do subscribe to our you tube channel and follow us on other social media for more information on health.

  28. ANil Khanna

    July 3, 2019 at 11:42 pm

    Hello MAM ,

    My BMR is around 4500 , if I continue this diet plan , it will not put me under drastic calorie deficit? how I can compensate I am a non vegetarian though.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 6, 2019 at 12:29 pm

      Hi Anil , check our Non- vegetarian Keto plan , and you can increase the quantity of intake o food item to increase your over all calorie consumption .

      Reply
    • Kriti Aggarwal

      October 23, 2019 at 1:08 pm

      I would definitely like to try the keto diet. Does it suffice to follow it for a month ? Or do we need to continue it for longer time?
      What can be used instead of mushrooms in the keto diet?

      Reply
      • RD, Payal Banka (Registered Dietitian)

        October 23, 2019 at 5:38 pm

        use it for a month… tofu / soya nugget

        Reply
  29. Purnima

    June 30, 2019 at 10:46 pm

    Hi. So how much exercise should we do wen i am following your keto diet?

    Do we have to join gym?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 1, 2019 at 11:06 pm

      no , you have to be active , you can do 1 hour walks , or jogs , or do home worouts . dance , zummba or karate

      Reply
  30. Vidya

    May 5, 2019 at 11:17 pm

    Hello, Thanks a lot for sharing this excellent vegetarian keto diet.

    I have few doubts in this

    1. I am an avocado lover. Generally I eat just one tiny avocado as breakfast . If i want to a add this to the diet, when & where can I add?

    2. At some places you have mentioned servings(eg.the above sub-tops – Nuts & seeds…, Legumes & lentils …., Fruits …. etc). What’s the size of a serving for nuts, lentils, fruit etc by cup?

    3. The Week 2 ‘s menu has mushroom salad. I don’t consume mushrooms. Can I substitute this with something else?

    4. I see that you have mentioned Sweet potatoes above. Don’t see that in the menu. When can we add / substitute with that.

    5. Where can I find more recipes/ videos in your site?

    6. Few suggestions that will help this site’s visitors:
    • For the items in the me u, it would be great if you can give more options.
    • It would really help, if you can add a blog in this site. People can discuss & share ideas. Jus my 1 cent.

    Thank you,

    ~- Vidyaa-~

    Reply
    • Payal Banka

      May 6, 2019 at 1:02 pm

      Hi Vidya ,

      find my replies below –
      1. I am an avocado lover. Generally I eat just one tiny avocado as breakfast . If i want to a add this to the diet, when & where can I add?
      Payal – Ofcourse avocado and berries are the only fruits allowed . you can add them in your egg salads , or make guacamole out of it and have in lunch or dinner . or you can have as mid meals in the week 1 and 2

      2. At some places you have mentioned servings(eg.the above sub-tops – Nuts & seeds…, Legumes & lentils …., Fruits …. etc). What’s the size of a serving for nuts, lentils, fruit etc by cup?
      Payal – 30 gms for raw lentils. 20 gms for nuts and seeds , 40 -50 gms for fruits.

      3. The Week 2 ‘s menu has mushroom salad. I don’t consume mushrooms. Can I substitute this with something else?
      Payal – Avocado

      4. I see that you have mentioned Sweet potatoes above. Don’t see that in the menu. When can we add / substitute with that.
      Payal – it is allowed only in week 1. the menu that we have planned , is calculated without sweet potato , so you can actually skip that out.

      5. Where can I find more recipes/ videos in your site?
      you can check our youtube channel.Although we dont have recipe videos yet , but e plan on adding them soon. –

      6. Few suggestions that will help this site’s visitors:
      • For the items in the me u, it would be great if you can give more options.
      • It would really help, if you can add a blog in this site. People can discuss & share ideas. Jus my 1 cent
      Payal – Thanks for your sugestion , they mean a lot , we will definetelt work on it .However , you can still share your views and contribute to menu by commenting here . We approve all the comments if not abusive.

      Reply
      • Vidya

        May 7, 2019 at 6:37 am

        Hi Payal,
        Thanks a lot for the quick reply. Really appreciate your service. Btw, do u do online or FaceTime consultation?

        Reply
        • Payal Banka

          May 8, 2019 at 11:13 am

          Hi Vidya , yes we do online consultation. check this page – https://www.dietburrp.com/diet-services/

          Reply
          • Jalpa

            June 5, 2019 at 9:27 am

            Hi Payal. Kindly share the link to the eggetarian keto sample meal plan for a month. I would like to follow that. Thank you.

          • Payal Banka

            June 5, 2019 at 3:30 pm

            ill be sharing it soon.

      • Garima

        July 15, 2019 at 9:32 pm

        Hi..I posted few queries couple of days back…still waiting for reply. Please guide…

        Reply
        • RD, Payal Banka (Registered Dietitian)

          July 17, 2019 at 9:35 am

          will check and get back

          Reply
  31. Kamini Sharma

    May 5, 2019 at 6:37 pm

    Hello
    How much is a serving?
    Thanks, planning on starting today. Great plan!!!

    Reply
    • Payal Banka

      May 6, 2019 at 1:13 pm

      Thank you kamini , Please check the video , the serving sizes are mentioned in it.

      Reply
      • rekha dhir

        June 16, 2019 at 4:52 pm

        Actually one question can I drink coconut water?

        Reply
        • Payal Banka

          June 17, 2019 at 1:15 am

          sometimes yes

          Reply
          • Upasna Dogra Sharma

            July 14, 2019 at 12:49 pm

            I am 64 kgs and 5’5. I do not look fat at all. But i just want to try keto diet plan…will that be fine..are there any adverse effects too?
            I do yoga thrice a week normally.

          • RD, Payal Banka (Registered Dietitian)

            July 17, 2019 at 9:51 am

            you can do it for a month … long term health effects of keto diet are not justified due to lack of researches .. but a month of keto wont harm, i you do not have any medical condition

          • Sam

            August 6, 2019 at 5:48 am

            Wt can I have instead of coffee… Cuz I hate coffee

          • RD, Payal Banka (Registered Dietitian)

            August 6, 2019 at 11:13 pm

            you can have plain warm water with turmeric and coconut oil.

  32. Sweta Pandey

    March 26, 2019 at 11:01 pm

    Can we consume coconut water (i.e daabh) on Keto diet ?

    Reply
    • Payal Banka

      March 27, 2019 at 10:05 am

      Hi Sweta ,

      No. you can have other liquids.

      Reply
      • Japu

        October 25, 2019 at 12:06 am

        Hi Payal

        I am eggetarian, looking to loose 12 kilos as I am 5’3 in height . I have a son. ques:
        1. How much avg weight loss is expected if Keto is followed strictly for a month
        2. Does it have any harmful effects or deficiencies related to fertility
        3. Is it ok to start off with normal controlled dirt post Keto for a month.

        Reply
        • RD, Payal Banka (Registered Dietitian)

          October 31, 2019 at 2:08 pm

          Hi Japu , check this plan – https://www.dietburrp.com/indian-vegetarian-keto-diet-with-eggs-1-month-sample-eggitarian-keto-meal-plan-for-weight-loss/

          1] around 7-8 kgs .

          2] deficiencies , yes . i would not suggest you to follow this right before you plan a pregnancy , as this will rob your body of nutritional stores and you will face difficulties in pregnancy. a 6 months gap is advisable.

          3] we have a post keto diet plan that wil safely bring your body out of ketosis , without gaining back the lost weight ,

          Reply
  33. Akshay

    March 25, 2019 at 11:28 pm

    Hello, i want to buy dietburrp book for veg intermittent fasting. From where can i get..?

    Reply
    • Payal Banka

      March 26, 2019 at 4:04 pm

      Hi Akshay , we have emailed you all the information.

      Reply
      • rekha dhir

        June 16, 2019 at 4:51 pm

        Hi I want to buy vegetarian keto diet book . Where I can buy?

        Reply
        • Payal Banka

          June 17, 2019 at 1:23 am

          Hi Rekha , You can buy the book here – https://www.dietburrp.com/1-month-vegetarian-ketogenic-diet-plan-for-weight-loss-e-book/

          Reply
        • Swetha Prabhu P

          January 1, 2020 at 7:28 pm

          Including soya in the keto dieT is good or bad

          Reply
          • RD, Payal Banka (Registered Dietitian)

            January 12, 2020 at 8:25 pm

            vegetarian keto ? its good but not if you have thyroid

      • Srilakshmi

        July 30, 2019 at 11:27 pm

        Hi Payal, please confirm the quality of beans I can eat on a keto diet. Want to understand the carb and sugar levels in Rajma and kala channa.

        Reply
        • RD, Payal Banka (Registered Dietitian)

          August 4, 2019 at 6:20 pm

          carb levels are present online … just make sure you check the right way , as the soaked ones and raw ==ones have different weight and nutrition.

          Reply
  34. manish

    March 17, 2019 at 3:00 pm

    hi i have also started a new blog please check

    Reply
  35. nithya

    March 6, 2019 at 11:56 am

    hi mama i keep surfing ur blog for past few weeks by that i started following gm diet .but on 4th day i dint take milk as from my childhood i dont drink milk but i could she the reduction on 5th day i had 5 egg white and tomatoe and on same day i had 2 omlet and 2 egg york once after thati gained my wait my tummy bulgged i was depressed today im day 6 i still dint eat anything dono what to do n now i had few watermlon slice.my age 36 weight 64 height 5.1″.my idle weight is 52 kg.plz help me out.

    Reply
    • Payal Banka

      March 6, 2019 at 12:25 pm

      Hi Nithya ,

      can you please tell me what your weight was on day 1 and on day 4th . 5th and current weight ? are you expecting your periods ?

      Reply
      • Rajvir kaur

        April 26, 2019 at 7:38 am

        Hi I am in Canada right now. I want to start this diet plan but problem is I dont like eating spinach,moong,bindi etc but I can eat egg. Can you make me proper plan with egg. Bcz m confused that if I modify according to me I can do something wrong. Kindly suggest.

        Thanks

        Reply
        • Payal Banka

          April 26, 2019 at 2:50 pm

          Hi Rajvir,

          We are going to post our eggitarian keto diet plan around next week. You can also get a personalized diet plan from us. check this page – https://www.dietburrp.com/diet-services/

          Reply
  36. Rahul Devgan

    February 12, 2019 at 5:39 pm

    Hello Ma’am,

    Thank you for sharing great great articles on eating right.

    I am 35 year male. I am working in night shift. Can we have a vegetarian keto diet for night shift workers.

    Thank you
    Rahul

    Reply
    • Payal Banka

      February 20, 2019 at 4:42 pm

      Hi Rahul , i havent made one on this topic yet, but will do so soon. thanks for suggesting.

      Reply
  37. Shona

    January 12, 2019 at 6:49 pm

    Do we need to do exercise along with the diet?

    Reply
    • Payal Banka

      January 12, 2019 at 9:02 pm

      yes .

      Reply
  38. peta-gaye Crawford

    December 20, 2018 at 6:40 am

    Another amazing post, really loving your content:) I got one quick question for you. I’m really pumped about giving it a try. do you think its a good program?

    Reply
    • Jalpa

      May 25, 2019 at 11:11 am

      Hi Vidya..I would like to start off the veg diet with Eggs included for 4 weeks. What is the expected weight loss if I plan to do this with intermittent fasting 16:8

      Jalpa

      Reply
  39. Parshuram Sahoo

    November 29, 2018 at 12:28 am

    I love it. This is really a terrific website.

    Reply

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