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 ).
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.
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
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%.
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.
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.
We have simplified this complicated Keto diet and planned an absolutely easy 1 Month Vegetarian Ketogenic Diet plan for weight loss E-book.
Here is a list of allowed foods in the Indian Vegetarian Keto Diet Plan for weight loss.
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.
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.
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.
Processed soy contains moderate proteins and very less of carbohydrates. Include 1- 2 servings of soy products.
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
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 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.
Here is a sample Indian vegetarian keto diet plan for your reference –
| 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 |
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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.
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This post was Last Updated on May 10, 2020
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View Comments
Çan we take makhana (small quantity) yellow moong dal and besan chila in keto diet?
And can foxtail millet or any millet be taken?
makhana - no , yellow mung dal abd besan - yes in week 1 , but may be not later unless you have calculated the carbs. no millets.
Can we eat makhana in small quantity in keto diet?
And can we take Yellow moong dal and besan chila in keto diet ?
replied .
May I check if the Indian Masala Tea is allowed instead of Coffee? As whenever I take coffee, i have headaches.
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.
I have thyroid so I am not allowed to take soya protein. What is substitute.?
paneer.
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
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
Hi, I have a problem of migraine so is it safe to start keto diet
yes . however you must avoid stage 3 and 4 if you ave migraine
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
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 .
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
yes you can repeat keto after a gap of 2 months.
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 :)
you can follow our post keto diet plan.
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.
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.