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
I have hypothyroidism & i have also had my gall bladder surgery. Is it okay for me to do a high on fat diet?
Also, I am based outside India, do you accept PayPal for payment?
Thanks
Hi Chenilla,
a balanced diet is anyday a better option for you .. there are several ways to lose weight the healthy way . i would recommend that you try our personalized diet plan for a week and check for yourself on how it benefits you .
yes we do accept paypal payments. please read this – https://www.dietburrp.com/diet-services/
let me know if you are interested , i will send you the needed information .
Hi Payal,
Thanks for ur valuable replies.
My 2nd week Keto started now my weight 63.7kg from 68.4kgs. But still i have pear shape body what to do for make it in shape, any particular exercise????
In this 2nd week how much kgs I’ll reduce????
Thanks
Hi Seema ,
As told earlier , there is no set weight number that i can give you … but congratulations on losing good weight in week 1 . for body toning , exercises are must . You need to workout for atleast 60 mins every day …. you can look for hip and thigh fat bursting tabata workout videos on youtube.
The diet is effective ,I lost 08 kgs in 1.5 months from 88 I came down to 80.4 kgs.i had some junk food recently and today when I checked my weight came to 82.4 kgs which is depressing. I have two questions to ask first does cheats effect the weight so badly that within 7 days you gain 2 kgs .second question do I have to start from week 1 all over again or can I do only 2nd and 3rd week alternatively.plz guide
Hi Sashwat,
yes, Keto diet is extremly efficient .. but more than the actual plan , shifting back to a regular regime in a better way where you eat calculated carbs nd slowly increase the carb intake is important … once you are back on your regular track o food , then a bit of binge wont harm you much … have you seen our post keto diet ? if not , please check it and follow that in the end …
starting keto from week1 is more effective way .. the body gets used to the food and supports the diet.
Hi Payel,
I’m 35 yrs old having height 5’4″ & weight 72 kgs which creats a problem in Pregnency. Report says having fatty ovaries. Dr. Suggested me to reduce my weight by 12kgs. Is this diet plan is applicable for me. Waiting for your reply.
Hi Samita,
yes you can do this diet , but exercises are a must . so do a 45 mins workout / walking
Ratio of ingredients in d bullet coffee??
Hi Mukta ,
You can check it here -https://www.dietburrp.com/ketogenic-indian-recipes/
I have a few questions:
1. Since soya is allowed in Keto diet, Can we make rotis from soya flour?
2. Amul or Britannia cheese / butter can be used, right?
3. Can you please help with Indian Vegetarian Keto diet that includes eggs??
4. Your page on intermittent fasting does not open saying “host server timeout”. Please help.
I must mention that of all the pages I have referred to on the internet regarding Indian version of keto, Dietburrp has been the most to the point and helpful. Thank You.
Looking forward to hearing from you.
1]If you do not have thyroi , you can use soya flour, for the first week.
2]yes
3] you can choose the vegetarian options mentioned in the video .
4] it will open now .
Thank you for your kind words Anagha , Alot of websites have directly copied our plan and made some tweaks here and there , and calling it theirs … But its ok , we are here to help our audience . After following the diet , one would know how genuine the plan is .
I have hypothyroid and have been taking 25mg tab for the past 6yrs. Is it okay for me to do the keto diet?
you can do it for a month , not more than that , as it might harm your hormonal status een further .
Hi payal. Im 22 yrs. I have a doubt that following keto diet may decrease my balance of taking protein and vitamins. What would you suggest. Can i go for keto diet?
Hence these diets are followed only for a short term. protein and vitamin are still adequate , but carb goes missing completely , and might harm your hormones .
Can I do Each phase for 2 weeks?
My Reason is what happens after phase 4?
What if I want to do it for longer?
I do not recommend you to do it for more than a month , it might do more bad to your hormones than any good if followed for more than a month .
Can a Pcos condition do this diet?
Hie I am Riya, my current weight is 87 kgs and I am 30kgs overweight. Will this diet help me ? I have tried a lot of diets and nothing seems to work. Can you give me an honest opinion.
Hi Riya ,
Yes this will help you for a month , dont follow it for more than a month . because your total weight loss goal is 30 kgs , its best to start with healthy balanced diets for weight loss, loss 15 kgs with them , and then turn to such difficult diets like keto to lose the last few kilos which are stubborn . check our 1200 calorie diet plan for weight loss.
What should one do to loose fat,but not muscle
Hi Preeti , Thank you for reading at dietburrp. check this – https://www.dietburrp.com/indian-diet-plan-to-decrease-body-fat-percentage/
Hi Payal, thank you ever so much for this write up amd guidance…I have started following this plan and will soon go to week 2…I geberally am a breakfast person and have noticed that week 2 has only bullet coffee for breakfast…I have 2 questions for you:
1. Can we have bullet tea instead?,
And
2. If I feel hungry and bullet tea/coffee is not enough, can I have some berry fruits as well?
Thank you.
Nishtha.
Hi Nishtha ,
Thank you for your kind words . Yes you can have it , bit its best to keep fruit intake to a minimum, hence have avocado instead.
Dear Dr Payal,
I am.approching week three tommorrow, I do not eat eggs and hence the only option left is paneer chilli…can you please suggest couple of more options for variety?
Thank you 🙂
Nishtha.
Hi Nishtha,
Thank you for reading at Dietburrp ad for following our diet . You can use soya in different forms. or just a yogurt based smoothie with cream .