Indian Version Of Ketogenic Diet for weight loss (Indian keto diet plan)

A 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.

The ketogenic diet is also commonly known as a low carb high fat diet (LCHF diet) or Low carb diet.

How does a 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 fewer 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 number 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 fewer 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 gastrointestinal 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.

4 weeks diet chart of Indian Version of ketogenic diet for weight loss –

A proper keto cycle works for 4 weeks. let’s see the diet week by week

Week 1 –

You can alternate between or choose from the below-mentioned options for the entire week

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 torture to you, mix it up with your tea or coffee decoction. Add whatever spice it takes for your tongue to accept this. Please don’t add any sugar, you can use artificial sweeteners like Stevia and sugarfree natura. This mix will help a great deal in enhancing your fat loss.  Let us call this coffee mix as Bullet coffee.

Week 3 

As the week progress, the 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 12-hour fasting, we will have a fat full dinner. This is called intermittent fasting. (Read more about Intermittent Fasting )

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 for 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 the Indian version of the ketogenic diet, now you know how strict it is to follow. I strictly do not recommend you to follow this diet without the proper supervision of a dietician. You are responsible for your own health. So take care of it.

Hope you have now understood the 4 weeks cycle of this Indian version of the ketogenic diet.

Tips on Easy low carb cooking

Here are some cooking tips that you can use while following the Indian version of the 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 the 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 the 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 bloodstream. This will help in reducing the bad cholesterol levels in the body and prevent the 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 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 the ketogenic diet plan for any epileptic patient as well.

Disadvantages of following a 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 a strain on the kidneys

Our body burns carbs for energy requirements. When you refrain from eating enough carbs, the 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 the deficiency of certain minerals and vitamins that are contained by carb-rich foods.

You may be interested in reading –

• Indian Atkins diet
• The Indian version of GM diet (vegetarian )
• Paleo Diet ( Indian version )
• The 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 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.

Read – Indian ketogenic diet recipes.

What to eat after a keto diet?