Indian Vegetarian Keto Diet With Eggs (1 Month Eggitarian Keto Meal plan)

A keto diet as we all know by now is very low in carbohydrates, moderate in proteins and high in fat. The main source of protein in a keto diet is animal protein. But for vegetarians following a strict keto diet becomes a bit difficult. But if you are a vegetarian who eats eggs, Then following Keto is not as difficult as it may look like. Here is a detailed Indian Vegetarian Keto Diet With Eggs (1 Month Eggitarian Keto Meal plan). This will help you reach your weight loss goal at the earliest.

 

To understand what A keto diet is and how it works, You can take a look at these articles :

• Indian Keto diet plan for beginners.
• Indian Non-vegetarian Keto diet plan for weight loss.
• Vegetarian  Ketogenic diet plan (Without Eggs ).
• Is vegetarian Keto diet possible? is it effective in weight loss?

How Does Egg Help in Weight Loss?

 

• Fewer calories:

1 egg contains 85 calories. Yet it contains a maximum of the nutrients any food can have. If you are an eggitarian, This is the best food to include in your keto diet that contributes zero carbs to your diet.

• Eggs are high in protein:

An egg is a  nutrient-dense food. High protein content in eggs increases fullness and reduces appetite. Egg white is a first class protein that gets easily absorbed in the body. It contains the right ratio of all amino acids required by the body for maintenance and metabolism.

• Fat content:

Egg yolk is laden with essential fats, minerals, and vitamins. The fat content in the egg keeps you full for longer periods of time. Thus, it reduces late night snacking. This attributes to make Egg a very effective weight loss food especially in Keto diet for weight loss.

• High satiety level:

Eggs have a high satiety level and it reduces excess calorie consumption in the next meal. Satiety level evaluates how well foods help you feel full and reduce calorie intake later on. Studies show that dietary protein helps to treat obesity and metabolic syndrome, in part because it makes people feel fuller.

• Thermic effect:

Eggs boost metabolism by burning 80 – 100 calories by generating a thermic effect. The thermic effect is the energy required by the body to metabolize food. The thermic effect of protein is higher than carbohydrates and fats. This helps in overcoming the weight loss plateaus.

• Corrects blood glucose and obesity:

Eggs also control the insulin response and thereby maintain blood sugar levels. The high protein content of egg does not let a sudden spike in blood glucose level.

 

Effective ways to incorporate eggs in the Keto diet:

• Eat whole eggs, yolks and whites are the main sources of fat and protein respectively.
• Start your day with an egg or any egg recipe.
• You can eat up to 6 – 8 whole eggs in one day.
• Use pasteurized eggs.

Different Cooking Ways to incorporate Eggs in Vegetarian Keto:

• Baked
• Boiled
• Omelette Form
• Scrambled
• Poached

Other Possible substitutes of eggs that you can use in Keto:

1 Egg is equivalent to
Paneer	40 gms
Cheese	30 gms
Mushroom	100 gms
Soy	15 – 17 gms
Tofu	100 gms
Nuts and Seeds	30 gms
Chicken	100 gms
Fish	100 gms

Contra-indication of Eggetarian Keto Diet:

• Dyslipidemia
• Eating disorders
• If you have undergone Gall bladder removal
• In the case of egg allergies

Basic Tips to Follow Eggetarian Keto Diet Plan for Weight Loss:

Here are some Basic Tips and guidelines that you have to follow while you are on an Indian vegetarian keto diet with eggs.

• Restrict carbs:

With carbohydrate as the main ingredient in Indian cuisines, keto diet takes time to get accepted. Replace the carbohydrate-containing cereals and pulses with eggs and other protein sources. Include high fiber vegetables and fruits which will help in weight reduction.

• Avoid processed foods and refined sugar:

Strictly avoid sugar for weight loss. Processed foods are high in salt, sugar, and preservatives. They might have a reverse effect on body weight. Avoid packaged egg powders for the same reason.

• Fats:

With 1 portion of egg use a generous amount of butter or ghee or oil. Coconut oil and ghee are easily digested.

• Multivitamins:

With a sufficient amount of eggs, vegetables and fruits you might not need additional multivitamin supplements. But constantly keep monitoring the vitamin levels in the body to avoid any deficiencies.

So now that we have covered all the basics lets check out this Indian vegetarian keto diet with eggs.

Indian Vegetarian Keto Diet With Eggs (1 Month Eggitarian Keto Meal plan)

This Eggetarian keto diet is spread into 4 weeks diet. Every week the calories keep on reducing. Each week 200 – 300 calories are subtracted from the total calories. We start with 1500 calories and reduces up to around 900 kcal diet.

Macronutrient composition of Eggetarian Keto Diet:

• 7- 10 % carbohydrates
• 25 % of protein
• 65 – 70 % of fats.

Indian vegetarian keto diet with eggs; Week 1:

Week 1 – 1500 kcal Diet plan
Early Morning:	1 glass warm water with 1 teaspoon cinnamon powder and Lemon + 1 tsp Roasted Flaxseeds
Breakfast:	1 cup Bullet Coffee + Scrambled Eggs or Boiled Eggs with Mushrooms and capsicum
Lunch:	1 cup Cheese Tomato soup + 1.5 cup Indian Malai Palak Paneer OR 2  Tofu Palak Tikka + 1 cup Cucumber Yoghurt Dip
Evening	1 Glass avocado shake + 2 Boiled eggs
Dinner:	1 Cup Stir Fry Mushroom with Exotic veggies and 20 gm cheese OR 1 ½ Cup Mushroom Salad with eggs and veggies and cheese

 

Indian vegetarian keto diet with eggs; Week 2:

Week 2 – 1300 kcal Diet plan
Early Morning:	1 glass warm water with lemon juice + 1 tsp Roasted Flaxseeds
Breakfast:	1 cup Bullet Coffee + 2 portions Paneer Tikka + ½ cup Green chutney OR 1 ½ cup Paneer Bhurji
Lunch:	1 cup Mushroom Broccoli Casserole with cheese + Devilled eggs with mix Veggie filling or Mushroom Egg Omelette
Evening	Green Juice ( Kale + spinach )
Dinner:	Zoodles Sizzler (Zoodles + Stir fry veggies + Tofu Patty) OR Tofu Salad with Vegetables

 

Indian vegetarian keto diet with eggs; Week 3:

Week 3 – 1100 kcal diet plan
Early Morning:	1 glass Green Juice + 1 tsp Roasted Flaxseeds
Breakfast:	1 cup Bullet Coffee + 2 Boiled egg
Lunch:	Free Liquids –Infused Water, Lemon water, Barley water + 2 eggs omelet with spinach
Evening	Green Juice ( Kale + spinach )
Dinner:	1 Cup Egg Lettuce Salad + 2 Portions Mushroom Paneer Balls + Tomato Chutney OR Poached eggs + 1 cup Cheese Mushroom Rolls + 1 cup Grilled Egg Plant +  Green chutney

 

Indian vegetarian keto diet with eggs; Week 4:

Week 4 is very difficult to get by. So if you think it is too low calories for you or you will not be able to stick with this plan, Then you must go back to week 3 and follow the same pattern in week 4.

Week 4 – 900 kcal diet plan
Early Morning:	1 glass warm water
Breakfast:	Free Liquids –Infused Water, Lemon water, Barley water
Lunch:	Free Liquids –Infused Water, Lemon water, Barley water
Evening	Green Juice ( Kale + spinach )
Dinner:	Spinach  and scrambled egg Rolls (3 – 4 eggs) + 1 cup Basil Yoghurt Dip + 1 cup Stir-fried Veggies with Mushrooms OR Cheesy Scrambled Egg and Mushroom with bell peppers and broccoli

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Some interesting Reads:

• Indian keto diet plan for diabetes
• Vegetarian keto recipes
• Non-vegetarian keto recipes
• Indian diet plan for Intermittent fasting for weight loss
• Intermittent fasting diet plan for diabetes

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Endnote:

Eggetarian keto diet is one of the easiest diets to follow to reduce weight. This Indian vegetarian keto diet with eggs is easy to prepare, stomach friendly and helps to keep weight in check. On top of it,  It is loaded with vitamins and minerals that are commonly lacking in our diet.