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

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 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.

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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 –

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.

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This post was Last Updated on May 10, 2020

RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian) Payal 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.

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  • 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

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    • 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

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

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

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  • 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

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    • 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 .

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  • 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

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

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  • 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 :)

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    • you can follow our post keto diet plan.

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  • 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.

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    • 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.

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  • 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.

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

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  • 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

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    • 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.

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  • Is this diet suitable for breastfeeding moms?

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    • no . Please dnt follow this while breast feeding

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

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

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