Ketogenic diet is the most trending weight loss diet this season . A lot of my readers asked me if i could help them with a ketogenic diet plan for weight loss. So here i am with my very own Indian version of ketogenic diet . You must be wondering why did i make an Indian version of ketogenic diet ? Well if you search the internet for ketogenic diets , all you will find is Non vegetarian food which we Indian hardly use . So why not carry a useful diet plan that derived from other nation and Indianize it for the benefit of my readers .
Ketogenic diet is also commonly known as low carb high fat diet (LCHF diet) or Low carb diet .
How does keto diet help in weight loss ?
Contrary to most weight loss diets and programs, a ketogenic diet works on the principle of consuming less of carbohydrates and more of fats.
- Ketogenic diet requires you to eat less carbs.
- The body thus enters a state of ketosis.
- Ketosis involves breaking down of stored fats in the liver in order to produce energy for the body. The stored fats in your body will be used and you lose weight faster.
- When Fats will not get deposited in the body, you will become leaner and healthier.
- When you have fewer fats, your body is saved from various harmful diseases such as diabetes, coronary heart disease and cholesterol. This helps to increase your quality of life and also gives you longevity. This might seem difficult in the beginning but we humans can adapt our bodies to changes in a very short time.
Modifications required for adapting to a ketogenic diet
If you’ve decided to try the ketogenic diet, you would definitely need to take some time to plan your meals. Firstly, just reflect and figure out the amount of carbohydrates you eat every day. Now decide how much you can cut them from each meal. Carbohydrates should not be more than 15% of your entire day’s diet. You should plan a diet such that each meal contains just 5% carbohydrates.
To begin with, try and cut down the traditional sources of carbs.
- If you eat three chapattis for lunch, reduce it to two.
- Eat only one chapatti for dinner.
- Green leafy vegetables, root vegetables and fruits contain lots of vitamins and minerals and they supply very less calories to the body. They can easily supply the required amount of carbs to your body every day. Moreover they make you feel fuller faster and for longer periods of time.
- Avoid eating refined flour since it can affect your gastro intestinal system adversely and also contains lots of calories.
- Stay away from aerated drinks, packaged juices and sodas as they contain lots of sugars and they will put all your efforts in vain.
Indian Version Of Ketogenic Diet for weight loss
The following plan is tailored for Indians with a sedentary lifestyle. This plan provides around 1600 calories in total. It includes 20 gms of carbs giving 80 calories , 74 gms of protein giving 296 calories, and 136 gms of fats giving 1224 calories. You can add or decrease calories based on the type of lifestyle you live and your personal requirements.
Tip -To increase Calorie intake – increase the amount of olive oil, Peanut oil , Little Butter and coconut oil. use them as a dressing on your salads and veggies. make your low carb snack in it or use it to cook veggies of your choice.
To decrease calorie intake – You can simply use the portion control trick or just minus a meal.
4 weeks diet chart of Indian Version of ketogenic diet for weight loss –
A proper keto cycle works for 4 weeks . lets see the diet week by week
Week 1 –
You can alternate between or choose from the below mentioned options for entire week
Breakfast
- Cheese pakora (fried in peanut oil / coconut oil)
- Cheesy egg omlette with lots of cheese (cooked in olive oil and butter )
- Cheesy scrambled egg with lots of capsicum (cooked in olive oil and butter )
Lunch
- Simple salad ( spinach , capsicum , mushrooms , stir fried in olive oil and butter , sometimes with chicken , sometimes with eggs and sometimes only veggies topped with lots of cheese )
- Cream of palak soup with stir fried mushrooms / broccoli
- Solkadhi and baked french beans (whole ) with cheese
- Cauliflower curry in coconut milk and coconut oil
Dinner
- Baked spinach with cheese and cream
- lemon chicken stew
- Fried Paneer pakora
- Stir fried mutton with spices of choice
- Cabbage salad / Cabbage thoran with coconut (Kerala style veggie)
Week 2
In this week we introduce a special mix of coconut oil , cream and butter. all you need to do is beat these 3 ingredients together and gulp it down. I know it is hard , but you will do it if you want to lose weight. If this sounds like a torture to you, mix it up with your tea or coffee decoction. Add whatever spice it takes for your tongue to accept this .Please dont add ay sugar , you can use artificial sweeteners like Stevia and sugarfree natura. This mix will help a great deal in enhancing your fat loss. Lets call this coffee mix as Bullet coffee.
Breakfast
- Bullet Coffee (Coffee / tea mixed with coconut oil , cream and butter mix )
Lunch
- Simple salad ( spinach , capsicum , mushrooms , stir fried in olive oil and butter , sometimes with chicken , sometimes with eggs and sometimes only veggies topped with lots of cheese )
- Spiced , fried paneer pakora
- Red channa salad
- Lemon chicken
- Soya nugget curry
- Stir fried Lady finger with peanuts (Maharashtrian style)
Dinner
- Stir fried french beans with cheese topping / cheese fondue
- Cauliflower cooked in coconut milk and coconut oil
- Cream of mushroom
- Chicken stew
- Cheese pakora
Week 3
As the weeks progresses , keto diet is going to get tougher by each passing day. Week 3 calls for a fasting stage. So we are going to eat early breakfast , no lunch and after a 12 hour fasting , we will have a fat full dinner. This is called intermittent fasting . (Read more about Intermittent Fasting )
Breakfast
- Bullet Coffee
Lunch
- Fasting , just keep on sipping water and sugar less green tea / lemon water with pepper
Dinner
- 6-8 soaked Almonds everyday for this week
- Chicken in pesto sauce with paneer and spinach leaves stir fried in olive oil
- Paneer chilly
- Chicken barbecue with spinach and cheese salad
- spinach egg omlette with lots of cheese
Week 4
It really really getting very tough now. this week you are required to eat only dinners. while fasting for the entire day . Yes you can have green teas , lemon water (with salt and pepper ), Green Teas (without sugar) , and yes lots and lots of water. If fasting this strictly seems difficult to you , you can go back to week 2 and start following from there on again.
*Note – Although i am giving you all the information about Indian version of ketogenic diet, but now you know how strict it is to follow . I strictly do not recommend you to follow this diet without a proper supervision of a dietician. You are responsible for your own health. So take care of it.
Breakfast
- Black tea / lemon tea / peach tea (without sugar)
- Black coffee
Lunch
- Green tea ( Without sugar)
- Lemon water (without sugar )
- Lots and lots of water
Dinner
- Stir fried Green beans with coconut and peanut
- Shezuan chicken
- Spinach cooked in milk , cream and cheese
- Stir fried veggies with spicies and cream dressing
- Chicken stew
- Thai chicken
- Lemon chicken
- Stir fried paneer with spinach and bell pepper
- Almond flour pancakes
Hope you have now understood the 4 weeks cycle of this Indian version of ketogenic diet.
Tips on Easy low carb cooking
Here are some cooking tips that you can use while following the Indian version of ketogenic diet
- Instead of eating meats with rice or roti, you can simply consume some organ meats such as heart, liver and kidney since these will give you ample proteins but take care not to overdo it.
- Just wrap the meat patty in lettuce and enjoy a healthy meal.
- Have you ever tried a sandwich without the bread? Just put some vegetables and the patty in two slices of cheese; you don’t need those unhealthy carbs!
- Can’t think of eating a vegetable curry without a chapatti, grill the vegetables and/or the chicken and season them with salt and pepper. That itself is a meal that will fill your tummy.
- To satisfy your hunger, eat lots of salads. By salads, we mean low carb salads. Do not add heavy dressings like mayonnaise or other dressings. Mayonnaise was anyways never a salad dressing; use only olive oil or hung curd. Your salads will taste simply amazing and will be highly nutritious too.
- Baking the food is another option. Baked chicken wings are not only low on fat but also extremely delicious. Sauté a chicken breast in olive oil and add some broccoli along with some cheese. Add some seasoning to it and enjoy a healthy snack.
These low carb recipes in Indian version of ketogenic diet will not only be a welcome change from your traditional meals; they are also more nutritious! What more can a person ask for?
Advantages of Indian version of ketogenic diet
A ketogenic diet has the following advantages:
-
Weight loss becomes easy
Since your body is utilizing all the fats, you tend to lose weight faster. When you lose weight rapidly immediately after following a keto diet, it acts as a driving force to motivate you further and helps you to keep in shape.
-
You Will feel energetic
Fats are the most effective source of energy and you would feel energized throughout the day. Fats are supposedly the most reliable source of energy that you can give to your body.
-
Your Blood cholesterol will be controlled near normal
The fats of your body will be used constantly for energy. Fats will not get deposited in your blood stream. This will help in reducing the bad cholesterol levels in the body and prevent clogging of arteries. This will also reduce the risk of heart disease and stroke.
-
Blood sugar levels are within range
A keto diet makes you consume more of healthy foods which have fewer sugars and the fats that you consume are being utilized. This helps to keep the blood sugar levels within the normal range.
-
Helpful in treating disorders of the brain
Image : Copyright: carlacastagno / 123RF Stock Photo
Research has shown that the keto diet has helped in treating various brain disorders such as epilepsy in children and for cancer patients. You can use this Indian version of ketogenic diet plan for any epileptic patient as well.
Dis advantages of following Ketogenic diet plan for weight loss
A ketogenic diet for weight loss has some disadvantages:
-
It Makes you lose muscle
When the body is in a state of ketosis, you also lose muscle. This can make you feel fatigued in the long run.
-
Puts strain on the kidneys
Our body burns carbs for energy requirements. When you refrain from eating enough carbs, body starts burning fats to get energy. This puts a lot of stress on the kidneys.
-
Makes it difficult to eat at social events
Let’s face it! A keto diet does put a lot of restrictions on your diet and it can become cumbersome for a person to attend social events. It is difficult to get custom-made food outside the house, neither can you avoid going out!
-
May cause nutritional deficiencies
When you cut down on the carbohydrates in your food, you might suffer from deficiency of certain minerals and vitamins that are contained by carb rich foods.
You may be interested in reading –
- Indian Atkins diet
- Indian version of GM diet (vegetarian )
- Paleo Diet ( Indian version )
- Indian version of GM diet (Non vegetarian)
- Low carb diet
- Indian Gluten free diet for weight loss
The keto diet has gained popularity in india in a very short span of time. The very fact that it makes the body burn all the stored fats is enough to make a person go for it. Many people, who have tried it, claim that they have lost significant weight within just 10 days of starting. Although, it might be true but one must remember that each individual’s body has a different metabolic rate so you must consult a dietitian before you go ahead with this! If you have any questions for us on our Indian version of ketogenic diet please feel free to leave a comment. we will definitely try to help you.
Cheese pakora (fried in peanut oil /olive oil)…will it loose weight or gain?
if you are having this with a general diet, it will make you gain , but if you are following a ketogenic diet , this will induce ketosis and help in weight loss.
Hello Payal,
I am having diabetes but I need to reduce my weight by 30kgs. Please suggest me a keto diet which will be helpful for me
Hi Neetu , above mentioned diet is a keto diet which will suit you .
Can we have palak paneer during the kitty diet?
yes you can
Hi Payal
Thanks for a well researched keto diet. I am an eggitarian and include vegetables in my diet .. still i could not manage carb intake and it went to 80 gms. I have few questions .
How much milk can we take while in keto ?
Can you tell the amount or quantity of each meal like how much grams of paneer for paneer pakoda breakfast ?
Hi Nidhi ,
to get the details , you can buy our personalized program and i shall plan a detailed keto diet for you . check this – https://www.dietburrp.com/diet-services/
Hi dear! My husband is diagnosed with hyperlipidaemia and hyperuricemia. Is keto diet preferable for him??
Hi Manu ,
you need to make him have a balanced low calorie diet plan for weight loss. eto diet will increase his urea level further . try our 1200 calorie diet plan
Hi Payal, Thankyou so much for your support and guidance.I have started this diet plan since last two days. Already lost a kg by nowBut getting confused with the portions of meals.. eg how many pieces of fish/chicken/ paneer/ mutton per meal. Also How would I know whether I have reached kitosis or not as I am not getting any headache or flu till now. I have been using Amul butter few times in preparing my meals.. is it recommended? Can I fry my fish in Mustard oil? I am having spinach, cauliflower and mushrooms. Need your guidance in their quantity too please. Also tell me how to have more and more fats in the diet?? Actually fats were always a forbidden food for a long time now. So getting confused in what form to have required fat in the diet to maintain kitosis.
Hi Ishaani ,
yes amul butter and mustard oil are both ok to use . use more of olive oil . and peanut butter will do too/
Hey
I m a bodybuilder but i want to go on a keto for more shredded body will this diet help me?
yes it will/.
Hi Mam,
I want to know how much weight can be reduced in a month if i follow this diet strictly along with 45 minutes workout.
you can lose upto 6 kgs of weight .. some people have lost even more weight. but it differes in every case
Hi Mam,
I want to know how much weight can be reduced if i follow this diet strictly along with 45 minutes workout.
And secondly During Ramadan How can I follow this diet plan ?
please follow after ramadan
Hi Payal Mam!
I read your article n love it.
I’m 30 n getting married after a month. I am still on diet. Have lots of fats on stomach n hip area. Can this diet help me to get rid of this fat?
yes it will help . you can have the allowed itemsduring iftar
Hello, I like ur article very much and want your suggestions before starting the diet. I’m 32 yrs, mother of 2 children (2.5yrs & 7 yrs). I’m 68 kgs n 5’2″. I want to reduce 8-10 kgs more. My lower body is comparatively heavy than the upper body of course due to C-sections during my both the pregnancies. I do regular exercise for 45mins. Will this diet help me to achieve my goal?
Thanks
yes it will definitely help
Hey
I am a 25 year old, 6 ft and weigh around 105 kgs.
I have started keto diet a few days back. I wanted to ask whether I can take fat burner(hydroxycut elite) before hitting the gym, along with keto diet?
check this – https://www.dietburrp.com/does-hydroxycut-help-in-weight-loss/
Hello Dr. Payal,
I am suffering from mytochondrial myopathy (muscular dystrophy). Recently doctor diagnosed that my left kidney became very small that is almost not working. As I am having walking problem, I prefer to sit most of the time. This led to over weight. I need energy increase and weight reduction without affecting the kidney functioning. Can you please suggest the keto diet plan for me?
Hi Pushpa , keto diet will overload your kidney .. you need a balanced low cal diet plan for weight loss . check our 1200 calorie diet plan for weight loss
Do we have to make sure that we are having unsaturated fats, and not saturated fat? Cheese is a main component of the given diet plan, but isn’t it saturated fat? Also, what can be the substitute for bullet coffee?
cheese is a combination of protein and fat , something that a keto diet actually requires … hence cheese is important . yes some amount odf saturated fat has to be aken … hence the coconut oil in bullet cofee … sorry , no substitute for it … i have seen some of my clients dro[pping the bullet cofee compleely from their diet , but their weight loss results were not as good as those who consumed the bullet coffee , hence it is preferable to have it … you will develop your taste in a few cups .. dont worry , use sweetners if you wish .
Hi Payal ! Thanks for sharing this. Wanted to understand on the follow up / maintenance of this diet after 4 weeks are over. What should be the diet then?
if you have reache your goal , follo our 1200 calorie diet plan for weight loss for 1 week or 15 days . that will automatically become your routine , you can increase the quantity a bit if needed.
https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Hello mam
I want to start Keto diet plan
Want to ask u that is any substitute for eggs, chicken n fish?
I m 28 yrs female. My weight is 75 kgs n ht is 153 cm.
Please help me.
Hi sejal , keto diet is not for vegetarians … as there are no equivalent substitute for these foods . youcan chek our atkinsn diet , it is a low carb and high protein diet and is excellent for weight loss.
Hi,
In Ketosis body uses stored fats then where do the fats that we intake go
Hi ,
it uses both the fat .. the intaken fat will help you in taking your body into ketosis and keeping it that way , where carbs are unavailable for caloric needs , hence body turns towards the stored fat in the body for its calori purpose . without eating so much fat the body will not go under ketosis .
Hi I’m 36 make and used to weigh 93. I am diagnosed with sleep apnea, Hypertension and borderline sugar. .. obviously obesity being linked to all the above. With Yoga, walking, diet control and body detox I have come down to 85 in about 5 months…..I have studied the Keto model and want to understand it better…..how do I exactly know the carbs that I consume….we’ve been told to keep carbs below 20 gms is that in a whole day or 1 single meal, also I understand for best results I need to cook on my own but a lot of studies have shown a refill date post every 10 -14 days where we are allowed to consume carbs up to 400 gms but yours does not mention any??
Can you plz mention me my daily calorie intake?
What is the amount of protein and fat I need to consume to maintain ketosis
Hi ,
you should consume around 1200 calories . 1 gm carb = 4 calories , 1 gm protein = 4 calories and 1 gm fat = 45 calories. you need to consume only 80 calories from carb , 60 – 65 gms of protein . and remaining cals from fat. ( avoid ghee and transfats and hydrogenated fats. use olive oil , mustard oil, groundnut oil , cheese etc )
a lot of people do keep a refill day , and you can too if you feel uneasy or restless. do it after 2 weeks . that is 14 days .
Hello, I am 31 years and recently being diagnosed with PCOD.Have thyroid for last 6 years on thyronorm 125 mg. Weight 94 kgs and have irregular periods. Can you please help me with Keto or any other diet plan which can help me.
if you are a non vegetarian , i can plan a keto diet for you. please see this – https://www.dietburrp.com/diet-services/
Hello Mam, I loved your article. I’m 20 years old and my weight is 100kg and height 5.4 .Is this diet recommend for me? If yes what amount of calories and protein I need to consume on everyday basis according to my weight? Is their any specific formula to calculate amount of fats , calories , proteins and carbohydrates required?
Hi Riya ,
yes this diet will suit you . but in my opinion , if this is your first attempt at weight loss, dont start with such a strict diet . it is hard to follow . please start with 45 mins of workout and a simple low calorie diet plan for weight loss. this will help you lose 10 – 15 kg in 2 months easily .. after which weight loss will get a bit difficult , that will be the time when such hard diets should be calle upon for help .
Hi Payal, I’m 40 years old lady with two kids.. daughter 9 1/2 and son 8 years. I workout for more than one hour and have taken up jumba classes too thrice a week. Will take up your keto diet plan from tomorrow. My weight is 85 kg. Few questions before starting..How many kgs can I expect to loose in a month? How many eggs i should have for breakfast? Can I have fish too? If yes, is Rahu fish ok? Can i have non veg in every meal? Can i use the normal Amul butter for cooking?
Which is better — butter, olive oil or coconut oil? Have been trying to loose weight for a long time.. quite hopeful about your this version. Wish me luck. Will update about the results after 4 weeks. Thankyou so much
you can have 2 eggs for breakfast . yes you can have fish as well. yes non – veg in every meal will do . olive oil is better. all the best !! 🙂
Hello Mam, I loved your article. I’m 20 years old and my weight is 100kg and height 5.4 .Is this diet recommend for me? If yes what amount of calories and protein I need to consume on everyday basis according to my weight? Is their any specific formula to calculate amount of fats , calories , proteins and carbohydrates required?
Hello ma’am,I have one issue .. can I eat fruits like watermelon,muskmelon, pinepple,etc I know it has fructose in it which is carb but can I eat one time in a day?I am starting this diet I have a habit of eating fruits.
you can have very little amount in week 1 , bit after that you will have to go as per plan
Hello I have a few doubts about eating a full fat dinner after light to negligible lunch.. won’t it store all fat we had at dinner? Also having a heavy dinner is always deemed wrong so how is our body going to burn all those calories? I’m so confused I want to start this diet please help.. also how much can we lose with this diet in a week? I have a marriage to attend in ten days and want to lose 5 kilos.. what diet should I follow?
Hi Tanya ,
the entire keto diet is build on theories which are otherwise considered bad foro weight loss … like eating more fat ! similarly .. heavy dinner is one of the most controversial part , but surprisingly people lose good weight with this . so it completely your decision to make . if you aske me , personally i am always in a favor of losing weight healthily in a slow and permanent manner . and 10 days and 5 kgs is seriously too much for your body to take . so please go slow .
Hey Payal Mam,
I am 21 Female, 65 weight 5’2 height. Please solve these 3 queries would be extremely delightful and helpful.
**I am on keto diet since last three -four days but not able to understand whether my body is in ketosis or no?
**I do swimming for 30mins and exercise 45mins with this plan is it good enough?
**About the Paneer pakoda you mentioned I ate them but pakodas are with besan right? But besan has lots of carbohydrate so what to have Paneer pakoda with? Please suggest me the alternative of besan as we can’t use maida or corn starch too. (almond flour isn’t available here and making it would be too costly I think) please help. If this works I could have cheese, chicken, Gobi pakodas too?!
Awaiting the soonest reply 🙂
Hi Hemanshi ,
1] you know your body is in ketosis when your urine is heavy yellow in colour .. some people even experience a fruity smell in urine . you need to wait for a week for your body to completely land in ketosis.
2] yes mentioned workout n exercise are good.
3] you can sprinkle a little besan , it wont harm . and it definitely has less carbs in comparison to maida or corn flour …. so dnt worry add a little besan … just little sprinkle some over the panner or cheese or chicken ..
Hi mam, so nice to read this.
1. When on keto is excercise compulsory.?
2. Can I get the recipies of above items.?
3. Can I get a compulsory shopping list before starting this diet.. ( Not a mandatory one but if u have any article please share.)
Please help me out mam.
Hi,
1] yes weight loss is better with exercises
2] i dnt have them ready yet .. but we soon have them online .
3] nope i dun have it .
hello,This is heena
I am 32 yrs old & weighs 98 kg, I want to get on to keto diet, but i m completely confused abt the diet plan.
In my many years of trying to eat healthy, I was always told not to eat fried & cheese stuff, Where in this diet suggest me to eat cheesy & fried stuff :O
Kindly guide me here
yes heena , that is the kind of effect any person will have , but this diet actually helps in weight loss. but for you looking at your weight , i wouldl suggest it is better to go slow as you have a huge goal in front of you . start with 45 mins weight loss an 1200 calorie diet plan from our website .. and going furthr on , you can come to keto diet once your weight plateau is reached.
Hello mam,
I am Sharvari 22 years old I weight 106 and I am 5.4
I am planning to start this diet.
My query is after the 4th week do we need to start with week1st diet plan?
Hi Sharvari ,
if you want to continue the keto diet for long , then follow each week pattern for 2 weeks .. so you can go by it for 2 months . at the nd of which , you would have lost enough weight.
hi, actually I am 16 and I am following the keto diet
Breakfast: corn with veggie and fresh juice
lunch: yogurt and boiled veggie and mango
Dinner: fried veggie and cheese and a fruit
is this right?
/
but I am not able to follow it properly as school and coaching are there any other diet which c
To be frank with you , age of 16 is too young to be following such strict diets . if weight loss is your goal , then there are many other such diets that wull help you in losing weight without interfering in your studies and routine. and by the way the diet you have mentioned does not fit to a keto diet . please recheck with mentioned foods under week 1
hello, i am actually a student and not at all eating breakfast in week-3,4 is not possible, i have to go to school and coaching
is there any substitute?
any other diet for weight loss?
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
hi , i am interested in following in keto diet i am 17 , 170cm,65 weight
i have some queries,
can i have sabzi and dahi in afternoon?
2- can i fry my vegetables and eat with cheese?
3- if i run and do cardio will i start losing weight?
1] yes
2 ] yes
3] yes
Can i have one glass of milk one bowl of curd and one glass of butter milk every day and still be on ketosis diet.
My diet plan is 2 eggs omelet in morning and glass of milk,
one veg (bottle gourd, chick pea, lady finger, brinjal, sponge gourd or paneer any one )one bowl + one bowl curd in noon,
veg soup in evening and glass of butter milk,
one bowl of (chicken, fish mutton prawn and egg any one ) in dinner.
will it work?
this is ok for week 1
Hi,
I have base level arthritis. Im 77 kgs and 5.3 inches, I want to lose weight so that arthritis can be controlled fully and i can plan a baby.
Can I try this diet ?
Yes you will feel a lot of relief once you lose weight . and every thing will fall in place .. dont worry
Hi,
I have been following keto diet for 10 days now, being a coffee addict finding it hard to skip coffee, bullet coffee didnt work for me either, is milk coffee a big no?
Actually , in my version , i can allow you if you are takinfg it withour sugar .. add sugar free
What is the best substitute for chicken in this diet??
you mean vegetarian substitute ?
well , thats a big issue , chicken fish and eggs have negligible or no carbs , and the vegetarian protein sources have some carb , so it is impossible to go so low on carb in a vegetarian ketogenic diet . but you can hve panneer , milk , curd , soyabean , soyamilk .
what is the amount and portion size? Also are the bullet-ed points options to eat or we need to eat all of them?
i Pooja , portion size is not mentioned as it will differ in all cases , but you can eat a pretty handsome amount of these foods . dont worry . keto diet is more abpout restricting carbs and intaking ketogenic food rather than simply counting calories . bullet points are for various food options you could use
Hi,
i weigh 77 kgs and have of 5.6inch. I want to loose weight really fast and in proportion.
Will keto diet help me? How much weight will i loose in a month…aproximately.
yes it will help . people lose 4-5 kgs in a month .
With PCOD can one follow Keto diet
yes
Hi Payal,
I am 53 years old. My weight is 63 KGs. The goal is – 60 kgs. No health issues.I am a working woman.
Should i follow this diet ? If yes , should i follow it for 4 weeks ? and without rice,dal and roti ?
yes . or to make it easy , follow any of our 1200 calorie diet plan that suits your cuisine. they are not so tough to follo and result oriented too
Hello mam,
I am male 21 years old and I weigh 88 kgs and my height is 5’11. I do an intense workout for about 1 and a half hour in the gym. I want to lose 13 kgs. Can you tell me how much this diet will help me or if I need to make any changes in the diet given which helps me to lose weight asap.
Thankyou
yes it will definitely help you with the workouts .. no changes , follow as mentioned
How we can lose weight by eating Fats? can you please explain it to me?
I want to follow this diet. i am 24 year old and my weight is 74kg, i want to loose 10-15 kg, can it will be possible in one month?
it is explained in the article above please read
Hello payal I M 51 years old trying hard to shed some fat I m 5’3 & 65 kg most of the fat is around my belly it is very loose as I did’nt take care after delivery! Can this diet is useful for me? If yes I also want to know that as u mentioned 3 week diet ( no lunch) & in dinner everyday have to have almond, it is with other options for dinner or only almonds pl let me knw I have not any health issues & I work out daily
Hi Sangeeta ji ,
you can follow it . almond is every day . and choose other option from the mentioned list
hi, can I eat besan? cheese pakora and paneer pakora?
yes
Hi my weight is 58 kg and height 5.4 inches. I want to go through the keto diet process. Can you tell me how long I have to continue on this diet? Or else should I repeat the 1st week after 4th? And also please tell me according to my weight and height how much I can reduce my weight right now because I have some acting assignments besides..
yes you can use this diet for 1 month . based on the results you can decide for further .
Hi Payal,
Can we add fruits between the meal plans suggested by you? Also, what about tea and coffee? Do we need to stop taking them altogether for four weeks? I know green tea is allowed.
yes you can put the allowed fruits in between . tea and coffee both are allowed but without sugar.
Hello ma’am, man read ur keto diet but my query is that I can’t have eggs as omelette or boiled both lead to stomach ache . what is egg substitute.
egg can be had in poached or scrambled form if not in omlette or boiled form
I am an eggeterien. Can i follow the keto diet?
yes
hi, imma 27 yrs old female, weighing in 75ks, 160cm, and got an underactive thyroids.. do you this diet would eb affective?
yes .
Hello maam .
I read your keto diet its inspiring. So plan to start from tomorrow . But how much calories fats protein should I consume. I am 21 years old weight is 82 kg height is 161cm and body fat is 40%.
Hello ma’am
I read your keto diet . I am pure vegetarian no eggs chicken etc . I am 21 years old weight is 82 kg and height is 5 feet 4 inch and fat 40%.
Im planning to start keto diet how much calories should I consume. I only walk for 30 mins. And follow a sedentary lifestyle.
Hi Divya ,
1] keto diets cannot be truly followed by vegetarians , as you will have very little choices , plus the majority of protein you eat will be second class protein leading to gases , nausea , constipation. hence i would advice you to choose any other diet form for weight loss.
2] you are quiet young and diet should not be the only resort that you cling to . exercises are very important at your age if you want a tight skin and toned body . hence dedicate 1 or 2 hours of your day for exercises and follow a healthy balanced low cal diet plan for weight loss.
Hi Payal,
I am a 32 yr old male with gallstones, however have not got the gall blader removed as i do not have any pain as i completely avoid heavy food and cheese. Will Keto diet work for me? or will it cause even more harm?
i do workout regularly, at least 5 days a weeks
Hi Andy , you need a more balanced approach with food rite now . keto diet includes taking fats in the food , which is unsuitable for gallbladder.
Hi,
Read your article and I am very interested in following this however I need help as I do night shifts.
I wake up by 11 am Nd I reach home in the morning at 3:30 am. I don’t get to eat breakfast as I wake up to make my lunch..
Please help. Can u give me a customised plan..It would really help
are yyou a nion vegetaria ? if yes , we can do that … please see his – https://www.dietburrp.com/diet-services/
Hi mam,
It is a wonderful article, I am planning to start keto. Before that just had few questions.
1. Is it mandatory to have multivitamin tablet? And if so should I take it everyday?
2. My friend suggested me to take Himalaya liv.52 tab is it fine to take it?
3. What can I eat as snacks during break time or when I am not very hungry but I feel to munch something 🙂
4. Can I have badam ? If yes should I have it in empty stomach? With the skin peeled.
5. How can I manage the diet during travel? What can I carry?
6.My sister also is interested to take this diet, although she is fine in terms of weight but has fats stored in hands. However doc has adviced her not to consume any dairy products as she has some issues in her stomach. Can she try this diet without consuming dairy products and managing only with olive oil and coconut oil?
7. Can I use coconut milk? If yes how to use it.
Awaiting your reply eagerly
Thanks and regards
Renu
Hi Renu ,
Thanks for appreciation.
1. Is it mandatory to have multivitamin tablet? And if so should I take it everyday?
– No , its just for precaution to avoid nutrient deficiency. yes every day or alternate days .
2. My friend suggested me to take Himalaya liv.52 tab is it fine to take it?
– yes
3. What can I eat as snacks during break time or when I am not very hungry but I feel to munch something
– roasted Peanuts and sunflower seeds and flax seeds .
4. Can I have badam ? If yes should I have it in empty stomach? With the skin peeled.
-yes soake and peeled in the morning.
5. How can I manage the diet during travel? What can I carry?
– you will have to carry something from the mentioned list only . whether convenient or not
6.My sister also is interested to take this diet, although she is fine in terms of weight but has fats stored in hands. However doc has adviced her not to consume any dairy products as she has some issues in her stomach. Can she try this diet without consuming dairy products and managing only with olive oil and coconut oil?
– its better she doesnt follow thisone.
7. Can I use coconut milk? If yes how to use it.
– yes you can use it in your veggies or cooking chicken ..
Awaiting your reply eagerly
Hello mam I am 21 year old male height 5.3 weight 85 kgs can I lose 35 kgs and can I directly go for Keri diet .
yes
Hi…some of the ingredients mentioned here are not keto…just asking cause i have been doing keto from the last 3 mnths..lost a lot of weight and have done excessive research on the dos and donts.. For eg apple, soya and red channa are a strict no no in keto..please correct me if im wrong
Hi Ashita ,
As i have mentioned in the diet , this is an indianized version of original keto diet , and hence it includes some food products that are not a part of the original keto diet . but addition of these items have not affected weight los. if you scroll up and read the comments of my readers , you will find them most of them have lost more than 10 – 15 kgs plus in a short span with this diet . so all z well that ends well.
i have a habit of drinking warm water-ginger-cinnanom-lemon in the morning, can i take that with this diet?
Also, i am a student & need to study around 8-10 hrs a day, because of which i feel too hungry from time to time. But now i am worried about my weight.
Can i do this diet with my study routine?
what snacks or anything i can have in between the main meals?
yes you can ry . but this diet needs lo of dedication . and i will suggest you to use better way for weight loss that would not affect your studies .
Hi,
Can I have lemon water in morning on empty stomach and green tea in between hours.
yes you can
Hi Payal
Amazing blog ! Really helpful tipps
Any substitute for bullet proof coffee or substitute for it’s ingredients, specially coconut oil.
Thanks
thanks abhilasha ,
i am afrai there isnt any substitute
Hello Payal
Thank you so much for coming up with an Indian version of the Keto plan. We are from south India and are vegetarians, my parents don’t eat eggs, mushrooms, garlic. So we are limited to South Indian Vegetarian food without eggs, mushrooms, garlic. My mom is 70 years old and her diabetes is now out of control and want her to switch her diet to start losing weight and getting her diabetes under control. Can you please suggest a good diet she can adhere to?
Thank you so much!!!
check this – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hi, I HD tired a lot of weight loss but fails….. Can u help me???
Hi Hetal ,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
i wish to commence keto diet based on recommendations of a few friends. I have a modertely active life style wherein i run about 25 kms a week and enjoy some games. just wish to know if we could do some upper body workout in gym alongwith this diet. will it help in bulking up or will i lose muscle as well.
yes you can do upper body workout . you will not lose muslce weiht as this diet is rich in protein .
Hi Payal Banka,
This blog is so useful and I thank you so much for that. I wanted to ask if you could also provide a mean (or recipe) to prepare these meals since I would have to cook accordingly on a daily basis.
Also after the 4th week is there a particular diet we need to follow or eat cautiously normal food?
I would be strictly starting this from 24th April and let you know my progress.
Thanks
Hi Shashank , yes i am working on the recipes , but the blog isnt ready yet , will be posting it son. after 4 th week if you reach your goal , you can follow our 1200calorie diet plan for weight loss. this will make your weight steady and you will not gain back .
Hi
I am 31 years old and have a prod problem because of which I think my lower abdomen is heavy.The upper body is completely fine but since the lower portion is quite heavy I look fat. Can this diet lower down my lower abdomen area.
what is your weight ? diets cannot directly ake ou lose weight from a specific body part . it will help in over all weight loss . but while you exercise , youcan concentrate on your lower body workout and tone those muscles to sart looking thin from the bottom as well/
Hi, how much would i loose in a month if i strictly followed the diet prescribed by you? I am aged 27 years, Weight 83 kgs and height 165 cms. I want to loose at least 10 kgs fast. I am also doing workout daily for 45 minutes.
Hi Karan ,
well i cant predict how much you will lose , but my readers have been claiming for excellent weight loss by ollowing this diet .. you can read the comments mentioned here by other readers to get inspired
hi .. I am 31 yrs old and weigh 130 kgs 163 cm with a bmi of 49 with PCOD.
I’m being suggested gastric bypass/sleeve for my case.
would you think a weightless of 40-50 kgs would help via dieting and exercise with keto / intermittent fasting (veg+egg diet)?
I would want to avoid surgery if I can.
kindly need advice.
if you hae the patience and the motivation to do so , yes you cN ACHIEVE THIS weight loss. but you have to stqart with a proper balanced low calorie diet plan to begin with , and then shift to more comolucaed diet plans for weight loss. the intial weight loss will be easy for you . if you can walk and diet simultaneously.
hi
let me know how to get a keto diet chart
the diet chart is mentioned below in the article.
When you say Bullet Coffee (Coffee / tea mixed with coconut oil , cream and butter mix ) – what kind of butter to be mixed – salted or unsalted.
Also in what quantity.
I would like to follow this but have no clue about what quantity to eat. Also what happens when you go outside over the weekend.
Lastly how do you take this further than 4 weeks.
Hi Ragini ,
i always try the diets myself before i post my version of these classic diets on Dietburrp . Itried the bullet coffee with unsalted butter. and i think its better this way . 1 tsp butter in a cup .
quantity is just enuf to make you feel full without feeling guilty . i havent posted the quantity iof the food , coz it will varry according to the persons current weight .
you repeat it again from week 1 .
Hi Payal,
I am very thankful to you for making it simple in Indian style. I am week 2 of ketogenic diet and I am having acidity issues thus little bladder pain. Currently I am handling this with lot of water and lemon juice with salt only. Also figured out that coffee was reason to elevate acidity. Suggestion from your side on this would be really helpful.
Thank you !!
Hi ,
In that case , no matter which week you are in , please start your day with an apple . and make sure you eat something from the allowed list every 3 hours . dont go without food for longer than 3 hours /
Hai
Iam vidya ,Iam 25 year old with 175cm height and 85 kg weight… Iam suffering from hemmoroids … is it possible for me to follow this diet
Hi , sorry yaa , but this will aggravate your hemorrhoids
Hello mam!
I have just started keto 2 days back.On some websites it says we need to take 1.5-2.2 g of protein/kg of body weight or there’ll be muscle loss not fat burn.No matter how I alter my diet I can’t consume that much of protein without compromising fat and carbs intake.In few other sites it says 1 g/kg is sufficient.what do you suggest would be the right amount of proteins(I weigh 58 kgs,height 155cm and body fat % would be 25-30%).I exercise moderately,usually jogging,5km,sometimes brisk walk.
Thank you.
Hi Bharti ,
i know its very confusing out there , as every one has a different point of view about what to eat and how much to eat . i cant say about others , but i have done my homework and research before i wrote this article . i know my readers trust the information i provide . and follow it blindly . so i hold myself responsible for the hea;th of my readers .. and hence i can tell you , you can blindly follow the diet i had prescribed . it may help you for sure .
Hello. Your article was really helpful. I started keto since two days now. I recently started gyming. So was worried if i could do keto. I do 30 min of cardio. Didnt start with weights.
I am 78kgs. Female. Height – 5feet n 4 inches.
you can do the workout freely .. dont worry .
Read the diet. Any vegetarian option of the diet
I am afraid , i cant think of any …. i tried but was unable to account the similar nutritive values as per the diet;s requirement
Hi
Should I start again from week 1 after i finish week 4?
Thanks
yes ..
Thanks for useful info on Ketogenic diet. I have one query. You have mentioned Cheese Pakoda. To make a cheese pakoda, we need to use batter. This is increasing the amount of CARB which i can take in Keto diet. What should i do ?
make the batter out of besan , which is less carb and more protein
hello mam,
1)can i have black sugarless coffee in the morning?
2)can i take raagi with curd in the morning because iam used to this since last three years.
3)iam a vegeterian but i take eggs, can i consume soya chunks
1] yes
2] nope , not ok in keto diet .
3] yes
Hi,
I am 6ft 2 weigh 160 kgs and an type 2 diabetic
I take medicines along with my breakfast and dinner
On the days where there is no breakfast when do I take the pills. Also how stressful will it be on the kidneys
Are there any other effects I should take into consideration before begining the diet
Hi ,
Sorry , but i would not recommend this diet for you . you need a more balanced approach in terms diet and exercie if you need to lose weight.
Maam is this diet helpful for thyroid effected people also.
yes you can try this
Hii mam I am 24 yrs old and weight 115 kg n height 6’3 . I want to try keto diet but i want to know which multi vitamin brand will be best for this diet and i also want to know my father is 62 yrs old and want to try this diet he doesnt have any health issue like diabetes or bp.
Hi Ankit ,
this diet is not recommended for any person above 60 . you can take any multi vitamin .. there is no brand specification for it .
Great work! Reading more and more on your blog.
🙂 happy reading !!
Hello, can we have sausages, hams, salami?
yes
Hi,
Thanks for your guideline.
i am 33 years old, I have a child 5 yrs old .
height 5.1 ft weight 98 kg.
want to be 70 kg.
Please advice .
Thanks in advance
Regards
Tanusree
you can follow the above mentioned dioet plan if it suits you .
Hi,
I’d like loose around 15 -20kgs, through diet and light exercise ( walking mostly). I’m 38, f, 5’8″ and I would like to know if sprouts are good for a keto diet.
Can I substitute sprouts (moong , kala channa , moth beans)as one component of my lunch or dinner
yes you can .
Hi Payal,
Read your page on ketogenic Indian Dirt.
Since the time a retired doctor shared his experience about Ketogenic diet n how he has been benefited by following the same, I have searching n reading n experimenting about Keto, ketosis n keto diet. However in all this seems more like a diet used for weight loss predominantly. My concern is I wud love my body to burn fat for all my energy requirements and I am willing to get on a low carb moderate protein n high fat diet. This not for weight loss, but for a healthy lifestyle. I have a moderate physical activity for 4-5hrs a week, this includes walking, swimming, burpies, aerobic dancing, Surya namaskar n exercises to strengthen muscles. (All moderate nothing intensive) reading your post I was bothered, is it only for the month or do we follow a low carb moderate protein n high fat diet for life with a constant physical activity regime and weight training. (Moderate with changes in activities). My target is a healthy lifestyle off carbs n on fat for all energy needs. Can you help me on this. I could share details on personal chat or email.
Hi Mahalaxmi,
the body can burn fat for energy requirements only under specific conditions, and not redily .. hence majority of people have high fat % even if they are in their ideal weight range . you can check this link – https://www.dietburrp.com/indian-low-carb-diet-for-weight-loss/ it has the type of diet you would want to follow
Hi,
From Week 3, how to tackle acidity due to fasting. I tried drinking water, green tea, lemon tea, nothing is helping.
Hi Drink plenty of water , stop green tea and lemon tea for sometime, it aggrevates the acidity. eat an apple early morning on empty stomach whether or not its a part of keto , but this will help in keeping acids low.
I am PCOD patient 25yrs old 74kgs weight 4.10″ height
I want to loose around 20kgs pls help me..
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi,
I am looking forward to follow a Keto Diet soon but I have a query where I wanna know that you have given plans for Breakfast, Lunch and Dinner. Are’t we supposed to follow 6-7 meals per day to stop feeling hungry at times?
Please solve the above query.
you can have the same item in parts . to have total of 6-7 meals
Hi,
I am a current sports nutrition student and just came across this article. I do understand that you have tried to tailor it for an Indian diet but although the addition of cheese increases fat content but most of it (4g out of 7g in a normal cheese cube) is saturated fat.
Isn’t a ketogenic diet about consuming fats but unsaturated fats?
Hi Manav ,
Thanks for bringing this up . I actually had a very hard time bringing this diet up … the actual keto diet plan asks you to have plenty fats without any carbs , so that the body can enter the ketogeninc state . however there needs to be involvement of allll saturated , unsaturated and specially medium chain trigyecrides … hence if you see coconut oil and cheese are added at a lot of places to mark out on the saturated fat content . it was quiet mind boggling for me to draw a balance between the requirement while indianizing it .
Hi I am planning to start keto diet from today . I weigh about 60kilos and 5 ft in height. I am kind of overweight. I workout 6 days a week . Need your help for starting it
sure .. all the best
Hi payal,
Your blog was v interesting! I’m interested in following the keto diet but wanted to know if it’s safe during breastfeeding? I have a 9 mth old baby!…also I don’t know if regular exercise maybe possible, will not exercising be detrimental to the weight loss?
Hi Smita , please dont follow keto while breast feeding . It is importnat to eat a balanced diet so that you can nurish your baby with adequate nutrients . once your baby completes 1 year and can start to majorly eat solid meals , then you can do the keto diet . please see this – https://www.dietburrp.com/how-to-lose-pregnancy-weight/
How bad is this diet for the kidneys
it can be a little stressful for the kidneys to be filtering so many ketone body and othermetabolic wastes .
Hi mam
I’m glad to find this post on keto diet. I’m an Indian male. 36yrs old Nd active physically (I play lots of games but don’t run persay as running) I’m 15 kgs over weight (80kgs) Nd want to lose 15 kgs (come down to 65 kgs).
Kindly guide me on following….
1. At present I eat or drink anything from anywhere incl sweets alcohol junk etcetc. I also play a lot. Will following keto diet only will help me (I’ve started earnestly as per plan above 2 days back)????
2. Can we eat anything in addition to above or just follow what’s written?
3. If we don’t follow this plan for an occasional beer over a weekend will it hamper the entire course????
Thanks mam
Regards
Vikram.
1] yes it will help
2] ofcourse you can have any food that you feel will have a ketogenic effect on the body
3] im not sure , as i have seen it hampering some cases while in some clients it didnt affect much
What is the quantity of meal per portion in the diet that u have mentioned
Eg quantity of paneer or chichken or veggies
Also quantity of oil for cooking
there is not much of quantity restriction , just dont over eat … stop when you start doubting
Hi Ma’am
I am 28 years old with 102 Kgs weight. I am regular in exercise and once followed GM diet but now I want to loose some 15 Kgs weight. Can u suggest me a proper diet plan as I am pure vegetarian (no eggs). I need full meal plan that can help me to reduce some weight.
Regards,
Pradeep Dhillon
check this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hey… Its a great source of information for indians who want to follow keto diet…. I am on a keto diet fro last 2 days. Can you please tell me can i include cabbage, tomato and orange in my diet… Thanks in advance 🙂
yes
My weight is 90 hight 5.3 and thyriod want to loose fast for doing family planning so can u tell me can i do keto or and caliorie intake for me ?
yes you can do it . consume 1500 cals
Hi mam…I read ur article it is very useful … Can u give me a suggestion ?Should we consume all the ones you mentioned in lunch or dinner or should we choose one from lunch
Lucnh -week1
Simple salad ( spinach , capsicum , mushrooms , stir fried in olive oil and butter , sometimes with chicken , sometimes with eggs and sometimes only veggies topped with lots of cheese )
Cream of palak soup with stir fried mushrooms / broccoli
Solkadhi and baked french beans (whole ) with cheese
Cauliflower curry in coconut milk and coconut oil
hi ,
choose any 1 item
Im on keto n me lifting weights.
But i strictly want to loose ma weight
I can leave gyming.
Eating good amount of protein in eggs and chicken, wid spinach soup, curd, cheese, ghee, butter, peanutbutter in fats. and no sugar n no rice chapattis ( in 3 meals)
Its my 4 th day. But im feeling energetic no reduction in energy.
Alls pretty well.
But is it ok to take 100+ gms protein ?
Im 25 M
89kg / height 5’9″
Waist 36.
Goal – 70-75 kg
manpreet , follow eto and then after a month switch to atkins and follow the 100 + protein …
Hi,
I am 32 years old and weight is 96 KG. I have read your articles and these are very informative. I am little confused about following diet plans and need your help.
Please let me know which plan (Indian version) I should follow to reduce 10-15 KG weight in 3 months:
1. Ketogenic plan,
2. Atkins Plan
3. GM Plan
Please let me know if I need to follow all plans in a particular order for 3 months continuously.
Thanks in advance
Hi ,
al the plans mentioned above are crash ones , and i will never advice you to go on any of them in continuation for 3 months …
ketogenic diet will help you for a month , after which you need to switch to a general 1200 caldiet to balance on the nutrition. atkins is same 2 weeks to 20 days , and gm is only once in a month.
if you are exercising , then follow Atkins .. it is the least harmful and most effective in terms of weight loss. but it works only if you exercise along with it .
Alot of readers claim to be benefiting extraordinarily with the mentioned ketogenic diet . but that too has a time boundation .so try it and see what suits you best
Can we have fruits with this diet?
only where mentioned , or its best avoided .
hi mam i would like to start keto diet i am a begineer would u help me in setting up my diet plan as i am a non vegetarian . lot of people have suggested me different plans of keto can u suggest me a keto plan for a month
While browsing internet for keto Diet I came across your website. Kindly provide your guidance. Thank you!.
I started my keto diet 5 days back , but do not have a diet plan to follow. Looking forward for your guidance over the same.
I 32 years old Male, Current weight as of 24th Feb 2017 106.2 Kg. Height 187 cm.In last 5 days I have lost 2 kgs of weight. Intersected to loose fat near Belly area.
I generally take 30 mins of walk in morning. But no exercise. Have a sitting office Job.
Below is the diet plan I am following
· Morning : Warm water + Lemon + Honey (This I have taking for years.)
· Green tea
· 1 cup chena (broken milk) like paneer.
· Sprouts ( Moong + Chana)
· Lunch : 100gm chicken + vegetables (onion + tomato + Spinach + carrot + capsicum) suted in pan with half spoon of ghee.
· Cut cucumber + cut Carrots
· Evening Snacks : 2 Boiled Eggs with yellow
· Lemon tea with honey.
· Dinner : 100gm chicken + vegetables (onion + tomato + Spinach + carrot + capsicum) suted in pan with half spoon of ghee.
· 1 cup chena (broken milk) like paneer.
· Soup Spinach/Beet root
On vegetarian day the chicken will be replaced with Panner.
Kindly review and let me know your inputs. Will be waiting for your response.
Hi ,
What you are doing is right for now .. just stop taking honey , just take lemon water
Hello Ma’am,
I am a 22 years old male and I currently weigh 98 Kilos(47 % Body fat). My height is 169 cm. I want to loose a good amount of weight(15-20 kg) n 6 months time. I am planning to adapt the Keto diet for a month and then switch to a low carb diet. While doing so, I intend on doing HIIT for 45 mins in the morning and Strength training in the evening. Kindly give your comments and suggestions on the same. Thank you.
your plan of actions looks good .. please o ahead with it .. in case of queries , we are here to help
Lovely Post! So informative and well written. I wanted to know how is there a stress on the Kidney when on a Keto Diet? Isn’t drinking lots of water not enough? And I workout early morning and go to work, so I will loose muscle in this transformation too? Isn’t there any good news.
Awaiting your reply! 🙂
Hi Suraj ,
ofcourse you can try the diet for a smaller time period and it wont be as bad as it seems … later once you lose some kilos , you can shift back to balanced low cal diets
Hi.. I have been on a keto diet from the past 21 days.. at first I lost 6kg in two weeks.. but from the last 8 days there is no change in my weight.. can you tell me what should I do? All my carbs intake is below 20gm.. and calorie is below 900 each day… Don’t know what is the problem.. plz help
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
My mother has Hypothyroidism. Will this cause an issue while she tries out this diet? And after 4 weeks, can we go back to regular food with a few carbs and moderate exercise?
Hi Zen , yes she can follow it .
I get hungry between breakfast and lunch and lunch and dinner. So what can I eat between this?
Hi Kimaya ,
you can have green tea , or you can divide your lunch in 3 parts . like if you are havbing the mentioned salad and soup , you can have a part of it at 11.30 , then for lunch at 2.00 and then once again at 4.00 , then have green tea in between and dinner by 7
my age is 21 with weight of 91 and my height is 6 feet i want ti reduce my weight plzz set me a deit paln
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello there… I read this Indian version of keto diet.. And it’s awesome! Well planned.. I just have a small doubt.. Cheese and paneer have substantial amounts of carbs too so some say totally avoid “DAIRY” while u go on a keto! Kindly guide me thru this… Thank you!
Hi Aniket ,
yes , a lot of them ask you to avoid dairy , but this is indianized version , and to meet the daily requirement and to make the diet a little healthy , these are added things , i have mentioned it in the article. it works equally well so dont worry
Hi..Can you please suggest a diet for insulin resistance ..We eat eggs and chicken but no mutton
Hi Mala ,
do you mean you have diabetes ? sorry i cannot plan a general diabetic ketogenic diet without the needed info .
What should be the food intake/diet plan after the first 4 weeks of Keto?
take a simple low cal diet – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Ya also can we consume brown bread ?
not initially
Can we eat traditional Indian breakfast dishes like poha,upma ?
No , although they provide comple carbs , but they are not ketogenic .
Hi mam I am 21 yrs old. I am in graduation final year 3 years back after my class 12th board exams I started having pain in my both hands due to which both the hands use to stop working I consulted many doctors they gave me different medicines and after taking those medicine I started gaining weight horribly but the doctor’s were not able to find out that what had happened to me after that I went to vellore then there I came to know that I was suffering from depression due to which I suffered pain n as I gained weight that also bothered me a lot after coming back from vellore I did arabica gyming took herbalife nutrislim etc etc but I don’t loose weight I loose some then again back to the same I am 80 kgs and my height is 5’6 please suggest me which type of diet should I take and what should I do to get my figure back I have totally become helpless..
Hi Richi ,
Are you taking any medication ? the medicines related to the ailment you mentioned lead to weight gain … but there is nothing to lose , you can reverse the weight and the ailment with strong will and correct lifestyle …
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
After reading all sources for keto diet this is a welcome article. However, you have not mentioned the portion size for the meals you have mentioned. It would be great if you can update the article with the portion sizes.
Waiting for a revert.
Hi Harshad ,
thank you for your feed back , will soon be updating the article.
Hi following your diet now….I have a dietician who game me keto but not satisfied with it…..So I’m mix n matching ur diet with hers( mostly it’s urs) but can u tell me how much excercise sud I do while on keto…As I have a two year old son (so I keep running) I go to gym for two hours n I play badminton in the evening with friends for 30-45 mins ( I’m a professional player….) now I’m confused if I’m doing more exertion or it’s fine if I continue with this routine ?? Can u help me
Hi Mansi ,
thank you for reading at dietburrp .. ypou are exerting more than required … please reduce an hour from your gym workout … actually if you exercise correctly , only 45 mins workout in a day is enough … read this article – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Hi Payal can you please send me your contact details on vanessamattu@gmail.com. I would like to consult with you on keto diet as per my weight height and age . Thank you
Hi Vanessa,
you can write to me at care@dietburrp.com
Thanks for clear instructions and practical food plan… i have already started Keto diet and was looking for more information. Your blog is informative.
thanks 🙂
Hi Payal,
I had been following LCHF diet for almost a month now and lost 7 kgs.
But now the weight got stuck for more than 3 weeks and not going down .
Can I follow GM diet for a week and them continue LCHF from then on ?
yes you can do that
Hi,
will like to get a vegeterian diet plan for epelespiy.
thanks
you can use the points from above mentioned articles.
hi…would like to know which vegetables one can eat during this diet. also, how to rectify the deficiencies and negative effect on kidneys which might occur in the body while following this diet…..thanks.
spinach , capsicum , mushrooms , lady finger , broccoli, cabbage , cauliflower , other green leafy veggies. just avoid root veggies , other than them you can have almost all veggies .
Hey Hi,
Payal, I am 34, 5.7 height, 75 kg weight, and working very hard to loose my weight, I do not have control on my Eating habits, could u suggest me some diet and workout, so I can lose my weight without compromising my eating habits.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Can we add oats in our diet plan ?
keto diet plan ? nope . that is teh drawback .. you cant even add healthy carbs while on this plan
Hello I am 108 kg 40 year old female with high blood pressure and slightly high cholesterol. I am confused between keto and low carb diet . I am a house wife with normal activity level. Kindly suggest which diet to follow. ..so that I may loose weight in healthy way weight gaining it back.
Thanks
Hi Ruchi ,
please do not jump on such complecated diets .. the beginning is the hardest part of it .. so start with something that your body can sustain without much troble .. the intial 5 – 8 kgs can be easily lost .. once you reach 90s level, you will notice that weight loss will become tougher …. despite of all the efforts your weight loss rate will be slow .. that is the phase where you can get help from these diets …
you can try out our 1400 calorie and 1200 calorie diet plans to start with
Hi, I love your blog.
I was tired of searching indian keto diet plans and this is really very helpful.
Can you also provide the size/ qty/ amount , how much to eat? that will really help to plan the diet.
Thanks again
yes, many other readers have also demanded for the same … working on it 🙂
Hello mam..
Mam 3rd and 4th week’s diet is really difficult what else can I do instead of this
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Can u plzz help me with the recipes of meal plan
Hi can u help with only vegetarian diet and im working so how can I manage…thanks
Hi Vaneeta ,
it will be tough to follow if you are a vegetarian .. the only good source of protein that are available come from paneer , curd , and some legumes like soyabean channa , besan , this diet will not be much reliable … why dont you try other bnalanced diet plan , that will be easy for you to manage with your work routine , plus nutrion will not be compromised.
Hello mam.
Your article is very helpful. actually my cousin is suffering from epilepsy and i need detailed vegetarian diet plan for him.. I know the substitutes are very less for him.
kindly help me with this.
Hi Vaishali , i am afrai you will have to get help from a clinical nutritionist in your city .. we do only weight loss plans
Thanx Payal for a lovely Indian keto diet Only pl .specify the quantity of ingredienrs to b put in terms of cup or spoon measurement so that it would make it easy for a layman do decide what d wholemeal will finally result in d specified gms that one requires to consume
Thanx
yes .. working on it 🙂
Extremely encouraging plan and recipes for an Indian Keto diet Makes it v v easy to follow
Only one request was if quantity of d ingredients used in d recipes were specified as to how many spoons or cups to b used to b precise Cos for a layman it is difficult to judge or decide what exact quantity to consume even though the gms..have been mentioned Thank you
hi
i am 26 years of age with 94kgs as weight.
my height is 5’10”
i want to go for keto diet.
my recent total cholestrol levels were 200.
can i go for keto diet? i am confused whether high fat diet will create problems for me or help me lose weight?
for how much time, one needs to follow keto diet in general to shed away around 10-15kgs of weight?
Hi Aman ,
i feel you should follow a general balanced low cal diet … if you are exercising , you can follow our high protein low carb (atkins diet) instead of keto
Hi payal.. I’m 59 years old, 98 kgs, have had a hysterectomy and my weight is simply not budging..have to admit that I haven’t been very strict.. am concerned that keto will not work for me because I am out a lot, travel a lot and also am working full time. Any suggestion?
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi!! Please suggest the sources for vegetarians.
Hi Ma’am,
I am vegetarian and include eggs. I am on Leto for the past two months and I could reduce 2 kgs. I find it very difficult to find keto allowed food when I go out for social gatherings and eventually I have developed disliking towards eggs and panner. And so I find it very difficult to follow keto now. I tried to get recipes online but most of them include bacon. At the same time I am scared to stop keto in a fear that I will bounce back. Need your suggestions.
Hi Rohini ,
you can switch to atkins DIET FOR SOME time.
Hi what should b the ratio of the ingredients for the bullet coffee?
1:1:1
I’ve decided to follow keto plan , which I read right now.does it cause any great harm to our body?In the sense, are there massive side effects?I decided this because ,there’s a lot of fat collected in my legs ,thighs and my hip region ma’am.And also please let me know if there’s any substitute for chicken,paneer and cauliflower.can I follow this diet without the above stuff.Please clarify soon.Thankyou.
Hi Clara,
the related side effects are mentioned above in the article. you can skip cauliflower and choose other mentioned veggies . chicken and paneer can be replaced with other mentioned protein sources .
Hello Ma’am I am a medical student and I am keen on following a keto diet from January onwards. You have mentioned that there occurs muscle loss in this diet. However I workout regularly. So will there be any problem to maintain an aesthetic physique following this diet?
Hi Souvik ,
in that case you can follow atkins diet , this will lead to weight loss and at the same time support your muscles as this is high in protein
I contacted several times via mail as well as via putting comments n fb as well bt nt getting response….can u plz respond how to contact you for personalised diet??? Plz reply!!!
mailed you
Hi . Am krish now a days my weight was increased so more I feel like not fit . My height was 5.9 and my weight was 79 I am going to gym but muscles won’t be get tightened . Muscles was circulated by a layer some belly fat . But I have some tightened muscles but not completely tightened . So I want to make my meal a perfect fit for making my weight as 79 to 70 pls give some daily three meal diet plan……..
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal ,
Could you please help me the macros break down of the diet you have suggested?
Regards ,
Anil Khanna.
will have to do it , its time consuming .. will do and probably updte in the article so every one could benefit
What are the dishes that one can consume when at social parties or restaurants?
ypou can have grilled panneer or grilled chicken and fish . omlettes, nuts and smoothies
After losing the desired weight can I switch back to the normal diet?
es , make sure you exercise for atleast 45 mins to be able to maintain the lost weight and get back the muscle tone
Hello mam,
I have my wedding on feb’17. I’m trying to loose the extra fat i have…especially in my belly area…as i’m the bride to be i wanted to know if i will go for keto will it have ill affects on my skin coz i dont wanna loose my glow at this point at any cost…what kind of fruits m i allowed to have? Also i’m a lil low on my haemoglobin count so i have started taking beetroot and pomegranate juices as well..kindly temme abt the fruits m allowed to have while i m on keto
Hi Rohini ,
dont follow keto . you need to follow a more balanced diet to be able to keep ypour face glow intact
Mam, how long this keto diet should be followed?
Hi Shivani ,
as long as you can sustain and your goal is achieved .
I’m not sure why you would say that it’s a good thing for law fat. Keto is all about high fat, moderate protein and low carbs. Those chicken wings should be deep friend because that oil/fat is your new energy source. You shouldn’t skimp on fat.
The diet consists between 70-80% fat, 10-15% protein, and 5-10% carbs. Salads are okay but you shouldn’t make that the main portion of your diet since veggies can be high in carbs. 3-4 cups of veggies are all you need on this diet.
Hi Chanel ,
yes i agree with you , but i have modified the diet a bit to balance it out and that is clearly mentioned in the article. secondly , it is not about eating fried food . it is about ating the right kind of fat . For instance the mct type fat coming from peanut butter is much better and healthier than the transfats absorbed from eating deep fried food. hence the little twist !!
I am 35 F . height 5’1 with 70 kg weight married and a 6 yrs daughter…I am pure vegetarian.. no medication…can u pls suggest which diet to choose keto or GM?
I am going clerical job and house work 30 min skipping+suryanamaskar. but no weigh reduction..
Thanks in advance for your guidence
keto is hard to follow in vegetarians .. plz follow GM for 1 week , then follow oyr 1200 calorie diet plan for weight loss
Hi Payal!
I would like to know if there is anything I need to look into while folllwing these recipes? Could you provide a sample recipe so I know what to add or eliminate. Thank you.
will work on it and post it soon
Mam, I am a pure vegetarian. I don’t even eat eggs.
Can you provide a meal plan for ketone ic diet for me?
And for how much period should I continue the ketone ic diet?
What can I eat after that period? Can I start eating hotel food or wafers soft drinks etc again?
Would it put on my weight again.?
yes you will put on weight easily after stopping the diet .. hence im not in facior of following such strict diets for weight loss .. the above post is only to spread awareness and info about the diet .
specially in vegetarians , it is hard to sustain on this diet for long . a balanced diet is the best approach to weight loss..
hi mam,
I am using protein powder. But after drinking protein shake I feel stomach burn or heart burn. so can you suggest me how to digest protein foods.
the protein powder is not suiting you .. normally this never happens .
Hello payal, i did keto diet for a month and note on low carb diet. I’m doing it under a dietician. I lost 4 kgs in a month but now I’m stuck. I’m not losing. I’m 52 years, 5.2 height and 65 kgs.
Please advise me.
you should shif to a balanced low cal diet for weight loss … along with 45 mins of walking or other moderate workouts .. that will help you lose better and ore over , in sustaining your weight loss
Thank you Mam for answering our questions…. Could you pls help me out with wheezing complications.. What kind of foods can/cannot be prefrred??
Hi Nithya ,
do you have any respiratory isorder ? are you on medications ? what has the doc told the reason behind wheezing ?
Hi Payal,
Thanks for this article! Have some queries:
1. Can people of any age groups follow this? Any restrictions? I am 44, female, no Diabetics, BP
2. What should be the total calorie intake per day?
3. I am a vegetarian, can i replace eggs with Paneer (or any other protein)? Please suggest alternatives if available.
4. What all exercises one can do, or should do along with this diet?
Thanks again!
Cheers!
Hi ,
1 ] yes you can follow it .
2] calorie intake actually depend on your age , BMR and activity pattern .. for you 1500 cals should work
3] yes paneer it is
4] ou can start with walks and jogs and do power yoga to begin with
Mam as am overweight (92kgs 163cms with pcod & wheezing complications) many ppl force me to take protein shake.. I don’t have any idea about it.. Is tat herbal life product a good one.. Shall i take it or not..
Hi Nithya ,
if you are talking about the meal replacement shakes , then to be frank i m not really in favor of it … i have a whole lot of clients who were previously taking these meal replacement shakes , lost tremendous weight and after stopping the shake consumption , they gained more than what they ha lost with it … so please avoid it
Hi. I am 40 years old woman with two daughters aged 6 and 10 years. My daily routine involves usual kitchen work and taking care of kids with no physical exercise as such. My weight is 66 KGS but I have a lot of fat on my face, waist area, lower abdomen and hips area.
I want to reduce around 7-8 KGS of weight but majorly I want to reduce fat which is collected here and there on my body.
My brothers marriage is in Oct last week this year. So can I achieve my target in such a short span of time?
Also, can I follow Indian version of Atkins diet??
hi Poonam ,
as mentioned in the article , atkins works best nly when accompanied with intense workout .. if you are ready to work it out then you can do atkins , if not you should try our 1200 calorie diet plan for weight loss .
Payal….some problem with the net…anyways hope I can reach u now..I was reading abt CKD/ DIET…. I came across some interesting facts about soluble and insoluble fiber…. But it was too little and v technical for me….pl throw some light on their food sources….
Thanks
Usha
sure , will do an article on the same very soon .
Hi mam I want to know if this ketogenic diet can be followed without non vegetarian foods….is this the paleo diet….plz let me know if there is any substitute for eggs, chickens, meat all….I like all dairy products….also I dislike coconut oil….for bullet coffee is there any substitute as I don’t have tea or coffee….I’ll have anything with milk, curd, paneer, cheese….kindly clarify my queries mam…I’m 30 F with 152 cm weighing 65 kgs….single….TIA
Hi , paleo diet is different than keto diet . it is very difficult to follow a vegetarian keto plan , looking at all your questions , it is better to select other forms of diet , as there are several other flexible diets
Hi mam…
I read ur article it is very useful as usual…. Can u give me a suggestion ? Which fish is good for weight loss
Hi Baveesh ,
basically most fishes are good for weight loss. salmon, tuna, trout, mackerel and sardines, cod, halibut, haddock and red snapper. depends upon where you stay and which variety is available there