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?
Buy Detailed Diet Chart of Indian version of ketogenic diet
If you are looking to get a complete , day by day Indian version of ketogenic diet chart, you can buy our E -book.
- This E- book consists of a detailed 4 weeks diet that will help you in your weight loss journey .
- It has a proper Exchange list of ingredients, that will help you buy the needed ingredients in advance.
- It has details of nutrients and calories that you will be consuming in this span of 4 weeks.
- Here is the link to buy this detailed Indian version of ketogenic diet
- You will get another E book free. This will be Keto recipe E book.
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.
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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.
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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!
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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.
Read – Indian ketogenic diet recipes.
Hi Payal.
Can you say something about yourself?
You have mentioned that this diet is for a sedentary lifestyle People.
I am 34 years old, 5 foot, active person..I weigh 50kgs..recently I have started to put on weight on all the wrong places.. I eat a lot of carbs. Want to reduce 5 kgs asap..pls suggest ?
I would like to buy your book.
Hi Reena ,
looking at your age and measurements . you really dont need to buy the Ebook . I think it is exercises that will help you better. Are you working out ?
Hi payal
You asked me about gastric problems as in acidity. Yes, acidity. If I eat chapati, bread etc then my chest burns and sour water comes in my mouth. This is my problem.
Hi Aditi ,
In that case , keto diet is better avoided . as it involves intermittent fasting , and fasting will further increase your acidity .
Hi I a. 53 years old And went on keto diet! I have lost weight on this for the first time in myife! I did not know that carbs was my enemy! Kalyani i
🙂 we are glad that we could help you .
Hello I’m 19 and I have a PCOS issue I’m going on a keto diet my height is 5’2 and I’m 67.5 kgs I need to lose my weight fast before I get into any severe prooblems is keto good for PCOS?
Hi Shreya ,
Actually a well balanced low calorie diet plan is anyday better to follow in your case and for your age . but if you are in a hurry , you can follow this for a week and then follow a balanced nutrition diet plan .
Hi,.
I have suddenly put on weight. I am 30 ; till I was 26 I was thin but with age and lifestyle extra pounds started kickin in. I was on antidepressants from almost 1.5 yrs . I have just left them as I wanted to be out of the medication as it was taking a toll on me and wanted to disconti ; I started doing yoga but felt short of breathe..recently I have discovered that my weight has jumped from 62 to 76 kgs which is worrisome . I am just 5-1 and carrying loads of weights over my legs. I have Plantar fasciitis which makes problem if I put on weight. I am desperately willing to loose weight but dunno where to start as due to anti depressants withdrawal I feel little zooned out , I get hungry in between so cant loose on food. I am doing yoga 3rice a week ; don’t hog junk food..my basic meals are I start my day with one glass Jeera water , 5 soaked almonds after an hour – Breakfast 3 normal parathas made in one teaspoon Ghea around 10 – Lunch around 1-2 ( Pineapple , apple and one cup pulses – Evening Tea with lite snack – dinner ( 2 rotis + 1 cup rice) – Milk.
So I fail to understand what wrong with my eating habit ; I do like junk food max to small burger or maggi like once a week.
Need your advice as I tried exercising but I am panting so badly.
Hi Deekha ,
stamina will build up slowly .. dont worry . yoga is very good in your condition .. you also need the morning sunlight , so go out for morning walks if you are not going . Also if you go to gym and do a bit of strength training , this will help you in great ways for building up stamina. only 3 times a week of yoga is not enough as a workout . hence following any of the above mentioned activuty in combination with yoa will really help you .
diet wise , you need to do a lot of changes . introduce green tea in your diet , you need to have fewer calories , increase liquid intake . Etc .. check this – https://www.dietburrp.com/diet-services/ ill lan a proper diet for you along with the needed anti depressant foods .
Hi mam,
Completed my three week of keto diet and strictly followed urs.Total weight loss is 4.5kgs in 20 days. Now am in 4th week of keto diet. I hv a doubt whether tender coconut water can be consumed in the 4th week of keto diet. Please reply me.
Hi Priya ,
Wow , thats pretty good weight loss. congratulations gal …. your efforts are paying . As far a coconut water is concerned, It is better avoided.
Hi dr Payal it’s tanu here I am 39 after pregnancy any baby birth I put lot of weight before I was 53-55 never put the. Weight I deliver my baby by c section so now my nearly 70 kg but now my baby son 1 half year old but weight not go down. I am breast feeding mother so plz suggest me diet plan I am just astmatic and recently had blood test so my cholesterol level high . My blood group o+
Hi Tanu ,
please check this – https://www.dietburrp.com/diet-services/
Hi Payal,
I’m 5ft and 75kgs. I want to loose weight. No health problems as such till now. I do eat healthy but love sweets so at time I end up eating more. I guess that were I’m going wrong.
Could you help me in this regard.
Regards
Sudha
Hi Sudha ,
check this – https://www.dietburrp.com/how-to-stop-food-cravings/
Hi Payal,
I gained 15 kegs from my pregnancy. I am looking at shedding them now. I have PCOS also. I am not breastfeeding now. Can you please help me with keto diet for vegetarians? I tried buying your book but it won’t accept international cards
Hi Gayathri ,
Thank you for reading at dietburrp . we are gla you are intersted in buying our book . However , this diet is only for non – vegetarians . and the book ha non – veg menu . Hence , if you are a vegetarian , please dont buy it . if you are a non – vegetarian , i can raise a paypal request and email you the book .
Hi mam.. Can I have foxnut (Makhana), roasted chana in keto diet
Hi Shalini ,
Fox nut has a lot of health benefit and they are definitely a very good snack for weight loss , but they have some amount of carb .Although these fox tail carb is a healthy carb , but since keto calls for restricting carbs , its not advisable to be taken during keto diet . If you are on a general low carb diet or a low calorie weight management diet than makhana and roasted channa are the best mid time munchies that you can have,
Hi Payal,
I have Completed three weeks of keto diet and lost about 6-7 Kgs in first week, but weight is not going down further. Should I stop it now and should come to low carb diet ?? Because I am diabetic and my Fasting Blood Sugar (FBS) is coming like 65-70 which is below average levels. Please Suggest.
Hi Apar ,
if you fasting sugar is coming this low , you must stop keto diet immediately . and check this plan – https://www.dietburrp.com/what-to-eat-after-keto-diet-how-to-maintain-weight-after-indian-keto-diet/
Hi. I have been on Keto diet for a few months now, and I just came across your website. Thank you for the Indian version, as it is always a challenge to match keto against our carb rich eating habits.
Can I please suggest that you add details on supplements needed to address negative effects of keto, as well. It will help safeguard people against damaging their kidneys or overstraining their liver. Magnesium, sodium, potassium, and a multivitamin are a must in the right quantities for safely pursuing this diet.
Hi Amit ,
Thanks for suggesting .. we sure will add them soon 🙂
Hi,
My age is 37 and my weight 79 kg. I am taking medicine for high cholesterol, can I follow keto diet? Is it helpful for me
Thanks in advance
Sunil kumar
Hi Sunil ,
I am sorry , but keto diet will do you more bad than any good . please avoid it . you can use so many other diet plans on dietburrp for weight loss. check this – https://www.dietburrp.com/category/weight-loss-diet/
Hi payal,
Soumya here.
Thanks for patientlfully giving such wonderful advices.
I have a concern too .
Being 33, 5 feet tall and 90 kg weighted with borderline sugar and BP can i opt for KETO.
i have heard very good reviews about you and want your support in my journey to weight loss.
Hi Soumya ,
Thank you so much for all the kind words . i am happy that i can be of help to whoever needs it . in your case , yes you can follow keto diet . but looking at your current weight , you have atleast 20 kgs to lose . so why to go the hard way in the initial phase . you know the intial 5- 8 kgs are very easy to lose , and with little modification in diet and workout , you can initiate the weight loss. once you come down by 8 – 10 kgs , its then when you can follow keto or other such set diets to lose further weight .
we also do personalized diet plans , in case if you you wish to subscribe , i am mailing you the details .
Hi, as you mentioned to have panner pakora and chill panner, but what quantity should I need to take
Hi Mehak , you can have 50 gms of paneer / cheese at a time .
Hi dear payal want to start keto diet, my weight is 61 how much total calories intake do I need to take in the whole day
1200 calories to start with should be good .
And is besan allowed to make paneer or cheese pakoda
yes a bit of it . just lightly roll it in batter , some people also dip the paneer and cheese in beaten egg white and fry it . that will be completely carb free
Hi Payal,
I am 24 years old, weigh 51 with height 4’11 and want to cut down some inches on my core and lower body within the next 3 months. Will keto help and if so should I follow the diet mentioned above? I have tried various diet plans and according to my BMI i need to consume 1200 calories a day, however I don’t see much difference unless I workout vigorously along with the diet. Can you give me any suggestions for a balanced and effective weigh loss.
Thanks!
Hi Archana ,
Your answer lies in your question itself . For a person who has only a last few bits of weight to lose , diet and exercises in combination works best for losing that little fat layer and toning up the muscles . You sure can follow keto diet . if you need 1200 calories , you can buy our E book , it is planned for similar calorie intake and is a detailed diet chart for 1 full month. along with recipes . exercises wiae , you can hoose any workout that you are comfortable doing . including walking , swimming , gym workout , aerobic , cardio , zumba , kick boxinging Taichi etc . as per suitability.
Also which cheese is best to consume.
feta cheese is good and healthy . if not u can settle for cheddar and mozerella as well.
Hi payel,
Am taniya,
In keto, is it true that any kind of fruits is not allowd??
I am 5’3″,and 70 kg weight. How long i will continue this keto diet??
Hi Taniya ,
you can have avacados . and other fruits are to be restricted as you are on a very low carb allowance. you can still have a bit of fruit in the first week . bbut not after that in the coming weeks . a proper keto is to be followed for 4 weeks , each phase is to be followed for 1 week.