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.
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.
If you are a vegetarian, check this Vegetarian Keto diet plan.
If you are a Diabetic, Check this Diabetic Keto diet plan.
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
Breakfast
- Cheese pakora (fried in peanut oil/coconut oil)
- Cheesy egg omelet 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:
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.
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 Ladyfinger 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 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 )
Breakfast
- Bullet Coffee
Lunch
- Fasting, just keep on sipping water and sugarless green tea/lemon water with pepper
Dinner
- 6-8 soaked Almonds every day 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 omelet 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 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.
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 spices and cream dressing
- Chicken stew
- Thai chicken
- Lemon chicken
- Stir-fried paneer with spinach and bell pepper
- Almond flour pancakes
I 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?
Buy Detailed Diet Chart of the Indian version of ketogenic diet
If you are looking to get a complete, day by the day Indian version of ketogenic diet chart, you can buy our E-book.
- This Ebook 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 the ketogenic diet
- You will get another Ebook for free. This will be Keto recipe E-book.
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.
Hi…
Does this eBook (Ketogenic diet plan for weight loss) consists of Indian Plan and recipes or western… I was looking for Indian options other than the one mentioned in tis link.
Thanks !
Hi , the recipes are more of assortments of indian foods and veggies. we hadto use some exotic veggies for their carb contents are very low. but over all definietly easy to follow in indian household. If you need any alteration , we can help you accordingly.
my height – 177cm, weight- 101kg
cholesterol level is 246mg/dl
hdl- 48
LDL- 145(HIGH as per lab value)
VLDL- 53(high)
Triglycerides- 265(High)
risk factor 1- 5.1 (high)
also my liver sr protein-8.4(High)
sr globulin- 3.8(High)
shall i start a keto diet with these condition? please reply
yes you can start. but please do it under supervision of a dietician or doctor , liver function improve if keto diet is done correctly .. but I you do it incorrectly , it will worsen the levels.
I am new to keto diet and recently analyzed with high LDL levels but all other tests are normal. Can I still start with a keto diet? Do I need to plan my meals of my own of course after reading all different kinds of meal plans and customize my own or should I consult my doctor? What if the doctor says no to this diet?
you can follow keto but choose the right kind of fat so that the ldl comes down and the weight too.
Hi can I continue 4 th week of Indian keto for a month.
yes
Hi mam,
I’m samikshya. My height is 5’3″ and weight is 56.
What should be my healthy weight according to my height?
https://youtu.be/5Y5Gc1fvn9w check this
Hi Payal,
Great diet plan. But I would have really appreciated if the diet was planned with the local ingredients that are grown in India rather than western ingredients. The diet has to be a part of your lifestyle and if local ingredients are used many can stick to it. Instead of using cheese, olive oil or using baking techniques (many of us do not own an oven) it shall be helpful if traditional cooking techniques are used. Let’s also take care of the environment whilst taking care of ourselves.
Hi Ru ,
Thanks for your input. Will try to incorporate. Actually we do such plans for those clients who take personalized diets from us.
Hi Payalji
I am on week 3 now, after loosing 2.7kg in week 1 I have lost nothing till now, infact on 2 occasions i put on 400 gms and then lost them back to go to post week 1 weight….feeling a little confused as to where am I making a mistake.
I am following strictly even 12 hour intermittent fasting that is required in week 3.
I am 6 months post partum and partially breast feeding though my baby is fully weaned.
Please help.
Thank you and regards.
Hi Nishtha,
1] have you got your menstrual cycle after delivering ? hormones affect weight loss a great deal .
2] week 3 is 16 hours fasting and not 12 hour fasting …. please re check .
Thank you so much for replying Payalji.
1. Yes I did get at 5th month and now its delayed after that, havent got this month.
2. “So we are going to eat early breakfast, no lunch and after 12-hour fasting, we will have a fat full dinner” i have copy pasted this bitfrom description above in week 3 hence did 12 hours
Would me being pistpartum and breast feeding have affected this?
Iam still carrying on with full hope that may be i will get some result at the end.
Thank you and best wishes
Hi Nishtha ,
sorry about the confusion , just check the menu again … yes it is like that … so basically it must be your hormones that are interfering with the weight loss. have you checked you measurements ? any changes there ?
Hi,
If we successfully follow 4 weeks of diet and if we want to continue the diet, should we start again from week 1 or keep continuing week 4??
Hi Disha,
if you want to continue, its best to follow each week 2 times. if you have already followed for a month , then follow from week 1
How much quantity of food should we eat? in your first week 1
or we have to eat as much to fill our stomach
you can eat as much you need , slowly the appetite will go down on its own , and you will start eating less anyway
I am 16 year old boy want to try keto for some fun.So isit okay to do keto at the age of sixteen?
I wiill do it for 3 to 4 weeks only.
does it will affect my growth as i am dooing it only for some weeks and i will not continue after 4 weeks.
you can do better things for fun, too young to be trying this. please dont play with your hormones.
Hi Payal ,
have read your post found it helpful, i work in night shift and do bit of aerobics , my height is 5.4 and my weight is 80kg, i am looking for a diet to reduce around 20 kgs .. or a diet which can give me weekly results.
could you plz suggest a diet chart according to my life style .
Hi Hena , please check this – https://www.dietburrp.com/diet-services/
i want to start keto i am a beginner.
any supplements to be taken with the diet.
instead of fish what can i use?
almost how much will i’ll lose in one month?
keto food list – https://youtu.be/b3Ob2ZsaTc4
Keto Flu – https://youtu.be/eWeLbohMrF8
10 signs of ketosis – https://youtu.be/cDmJk9AcGnU
keto food list – https://youtu.be/b3Ob2ZsaTc4
Keto Flu – https://youtu.be/eWeLbohMrF8
10 signs of ketosis – https://youtu.be/cDmJk9AcGnU
check these videos
Hi there can u please clarify that for how long continuously we can do keto diet … as in after a month should we go for a balanced diet or should we again continue the keto diet … plzz reply
Because of absence of researches on long term health effects and safety of keto diet, we recommend that you follow it for only 1 -2 months at the max. and then switch bac to regular balanced diet
Hi Payalji,
If we want to a 14 day keto diet is it a possibility or does it have to be 30 days?
I am looking for 2week vegeterian diet.
Thank you so much
follow week 2 and 3
Hii mam I am Avantika
I have two questions
1. Kya brockli ki jagah cabage use kar sakte hai…?
2.after 4 weeks agar continue karna ho toh again week-1 se start karna hai ya week-4 hi continue karna hai..?
1] yes
2] nai , aap har week ko 2 times repeat kariye
Diet plan for thyroid patients,
https://www.dietburrp.com/indian-diet-plan-hypothyroidism/
Hi Payal,
i have only single Kidney (by birth) is it any problem??
should noit be aproblem , just dont over work them .. a balanced diet plan is always better for you rather than following keto .
Instead paneer, can I eat tofu?
yes. you can also have feta cheese and cheese
Hi Payal,
Can you please tell me …any restriction of quantity (i mean lbd) of food for dinner or lunch
Do you mean you have IBD ?
Hi,
How do I continue the diet after the 4th week?
Please advise.
Regards,
Archana
https://www.dietburrp.com/what-to-eat-after-keto-diet-how-to-maintain-weight-after-indian-keto-diet/ check this
Can we have tea in morning 1st week with milk
Yes , but avoid sugar
Hii mam I am Avantika
I have two questions
1. Kya brockli ki jagah cabage use kar sakte hai…?
2.after 4 weeks agar continue karna ho toh again week-1 se start karna hai ya week-4 hi continue karna hai..?
Can we eat Makhna in keto diet
Hi Kalpana ,
No Makhana is high in carb