Want a guaranteed weight loss? Thought about 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 ).
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 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 change in the calories. The calories keep on reducing every week. It starts from 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 liberty to increase the amount 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 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 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 quantity 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.
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 in Indian Vegetarian Keto Diet Plan for weight loss:
- Mint, coriander, mustard leaves and spinach
- Ginger, garlic, onion and cucumber
- Bottle gourd, egg plant, french beans, okra and broccoli.
- Tomato, mushroom, sweet potato, carrots and radish can be used in moderation.
Although vegetables are low in fat but 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 in Indian Vegetarian Keto Diet Plan for weight loss:
- Cottage cheese (paneer)
- Butter and fresh cream
- Cottage cheese and cheese contain 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 in Indian Vegetarian Keto Diet Plan for weight loss :
It is a known fact, nuts are high in fats. It also contains 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 in Indian Vegetarian Keto Diet Plan for weight loss :
All spices and herbs are allowed. Spices and herbs contain fewer carbohydrates. It also enhances the flavour of the food and makes the food readily acceptable.
Soy Products in Indian Vegetarian Keto Diet Plan for weight loss :
- Soya nuggets
- Soya chunks
- Soy milk are good options for proteins required in the diet.
Processed soya contains moderate proteins and very less of carbohydrates. Include 1- 2 servings of soy products.
Legumes & Lentils in Indian Vegetarian Keto Diet Plan for weight loss :
As vegetarian diet is low in proteins, inclusion of legumes becomes mandatory. It also contains moderate amount of carbohydrates. Thus, half a portion of legumes or dals won’t hurt the weight loss while following keto diet. Legumes you can include in the diet are
- Kala chana
- Kabuli chana
- Kulith (Horse gram)
- Include ½ – 1 serving of legumes or dals.
Cooking Oil/fat in Indian Vegetarian Keto Diet Plan for weight loss :
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 in Indian Vegetarian Keto Diet Plan for weight loss :
Fruits fulfil 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 diet plan for your reference –
Sample Diet Plan:
Week 1 – 1500 kcal diet plan
Early Morning: 1 glass warm water with Lemon juice
Breakfast: 1 cup Bullet Coffee + 1.5 cup 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 – 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
Dinner: 1.5 cup Creamy Black Bean and Vegetable Hotpot
Week 3 – 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
Dinner: 2 cups Mushroom Paneer Veggie Salad with French dressing
Week 4 – 800 kcal diet plan
Breakfast: Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Lunch: Free Liquids
Dinner: 4 – 5 medium size pieces Barbequed Adraki Paneer with bell peppers + 1 cup sour cabbage salad with yogurt dressing