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 ).
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 the 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 sweetener 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.
List of foods allowed in Indian Vegetarian Keto Diet Plan for weight loss –
Here is a list of allowed foods in 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, sweet potato, 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 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 original keto diet will work wonders for vegetarians too. Remember nothing is impossible.
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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
Hi Sujata,
We are glad that we could be of help to you . please check this – Post Keto diet – https://youtu.be/zsesK5J1adg
Hi, since a long time I am suffering from chronic constipation. What should I include. I have tried every sorts of fruits and vegetables
take 1 glas hot milk with 1 ts p ghee added in it
How to use lauki and can tori be also used?
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.
Really thankful…
🙂
mam can i continue my gym sessions even if i am doing keto
ofcourse you can and you should .
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?
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 ..
So good to have your response. These will certainly ease the weight loss journey…will post week 1 results soon…hopefully worth mentioning
🙂 all the best
Can I eat sprouted moong Dal cheela? I wanted to know the carbs value in it.
you can have in week 1 . but avoid in the later weeks. all info is available online.
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 🙂
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.
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.
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 .
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?
use it for a month… tofu / soya nugget
Hi. So how much exercise should we do wen i am following your keto diet?
Do we have to join gym?
no , you have to be active , you can do 1 hour walks , or jogs , or do home worouts . dance , zummba or karate
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-~
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.
Hi Payal,
Thanks a lot for the quick reply. Really appreciate your service. Btw, do u do online or FaceTime consultation?
Hi Vidya , yes we do online consultation. check this page – https://www.dietburrp.com/diet-services/
Hi Payal. Kindly share the link to the eggetarian keto sample meal plan for a month. I would like to follow that. Thank you.
ill be sharing it soon.
Hi..I posted few queries couple of days back…still waiting for reply. Please guide…
will check and get back
Hello
How much is a serving?
Thanks, planning on starting today. Great plan!!!
Thank you kamini , Please check the video , the serving sizes are mentioned in it.
Actually one question can I drink coconut water?
sometimes yes
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.
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
Wt can I have instead of coffee… Cuz I hate coffee
you can have plain warm water with turmeric and coconut oil.
Can we consume coconut water (i.e daabh) on Keto diet ?
Hi Sweta ,
No. you can have other liquids.
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.
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 ,
Hello, i want to buy dietburrp book for veg intermittent fasting. From where can i get..?
Hi Akshay , we have emailed you all the information.
Hi I want to buy vegetarian keto diet book . Where I can buy?
Hi Rekha , You can buy the book here – https://www.dietburrp.com/1-month-vegetarian-ketogenic-diet-plan-for-weight-loss-e-book/
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.
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.
hi i have also started a new blog please check
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.
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 ?
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
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/
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
Hi Rahul , i havent made one on this topic yet, but will do so soon. thanks for suggesting.
Do we need to do exercise along with the diet?
yes .
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?
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
I love it. This is really a terrific website.