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.
Benefits of Himalayan Salt Lamp :Jalaiye Ek Diya Swasth ke Liye
Hi i am a 22year old female, i have very busy n sedentary lifestyle. I had put on a lot of weight in a year. I am now 70kgs n my height is 5.2.
I have mo time for exercise. Should i go for keto diet. Please reply
Hi Arnaz ,
if you are a NOn – vegetarian , keto is a good option looking at your details.
Hi Payal,
I am 5’4″ and weigh 178lbs. I am struggling to lose weight. Would like an uncomplicated meal plan based on the list of items that I like and usually buy. Items that are easy for me to prepare and eat as well as pack for work.
I walk for 45 minutes in the mornings x4. My work life is sedentary. With my schedule gym will be difficult
I am a vegetarian and avoid taking cheese but do eat paneer,
Spinach
Broccoli
Egg plant
Beans
Tomatoes
Capsicum
Avocados
Berries (straw berry, blue berry, black berry)
Paneer
Nuts (almonds, walnuts, sunflower seeds, peanuts, cashews)
Green tea
lettuce, tomato, garbazo beans, onions – salad
home made yogurt from full fat milk
Usually take green tea in the morning.
around 11 am Soy latte and a mixed berry, green apple, carrots, cucumber salad with a handful for mixed nuts
Broccoli or spinach or cauliflower and potato soup about 10 oz for lunch
Dinner lettuce salad with garbanzo, tomato and onions
two dosas or two chappathis with moong dhal and vegetable side dish and a cup of yogurt
Tell me what I should change or include to make it a good diet which will help me with my weight loss.
I try to drink 8 glasses of water.
Thanks much,
Pam
Hi Pam , your diet seems good . lot of fiber and good carbs and protein . so no issues in that . you should lose good weight with it .
Hey Priya,
I have been following your diet plan and lost almost 3 kg n just 4 days. My doubt here is,if i can have curd n keto diet and also honey?
Hi Karthika ,
wow , thats great . congratulations . yes you can have curd , but not honey.
I am looking to loose around 25 kgs. I’m currently at 100kg. I’m 5’8′. I have already lost around 20 kgs in last 4-5 months. But now it’s stagnant. Now I want to try keto diet if it can help me Loose another 25 kgs. Can I have your help to design personalised keto diet plan for me. I’ll pay the professional fee.
Thank you for contacting Dietburrp. we are glad you are interested in our services . well if you want a ketgenic diet only , you can purchase our ebook , its efficient, realistic . and has gven lovely results to majority of our clients . easy to follow and pocket friendly .
if you are looking fo a healthy weight loss, and not sure about choosing between tough diets like keto , or other , we would love to plan a personalized diet for you husband after evaluating his current health status , food patterns , lifestyle and medical issues if any … i will send you the needed information about our services
Hi, i am 32years old . 66 kg and 5ft 3 inches. sometimes i see my sugar levels are little higher in the morning sometimes i was gestational daibetice during my two pregnancies . i tried some workouts at home to reduce my weight but no luck.i feel due to sugar levels not able to succeed. i want to try keto diet. i am vegetarian and will eat egg. can you help me how can i ensure my protein levels are met.i prefer to eat cooked vegetables than salad. can you guide some vegetarian recipes for one month. please let me know if i need to buy any services for personalised diet plan.
Hi Divya ,
Hi ,
A vegetarian keto diet is almost not workable in vegetarians , as all the vegetarian sources of protein come with some amount of carb . so its best to follow a general low calorie diet plan .
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 Payal,
After going through about the ketogenic diet I understood that it is maximum of fat and minimum of carb. I would like to know whether this diet plan will be suitable for person having lypoma ?
Hi Ghayathri ,
well much researches have not been done about lipoma and keto diet relationship, but the internet is full of reviews from people who claim to have followed keto and theier lipomas vanished … even those onese with heridietary effects were gone .. i really dunno how much to beleive these reivews , as internet i full of right and wrong information at the same time .. but i dont think there is any harm in trying it for a month and seeing the results . however , if there is anything unpleasant that you experience while on the diet , please stop following it .
Hi Payal, Thanks for providing a nice read. I am 6 feet weight around 105kgs I am looking to start the Keto diet for weight loss with regular exercise. But I a bit confused weather you suggest to try this diet just for 4 weeks or if I should continue it for a longer duration ? And after this diet could I switch back to the normal diet just cutting down on the carbs a bit?
Thanks
Hi Gireesh ,
, Keto diet is a short duration diet , as you know , t is high in fat , hence this fat may create some health issues in the long run , but when you follow it for only 1 month , the side effects can be avoided . Hence , i have repeatedly told my readers that it is a short duration diet plan , follow it for a month , then take 1 month off , before you repeat it.
and for post keto diet , check this – https://www.dietburrp.com/what-to-eat-after-keto-diet-how-to-maintain-weight-after-indian-keto-diet/
Can we use onions ?
yes
I m 16yrs old and 5’11” in height and 79kgs…I m on first week of ketosis…will it be disadvantageous for a muscle building….and for advanced body workout and studies.
Hi Aakash , there is nothing of this sort , keto actually supports in building a masculine body if you are strength training and doing all the right and required workouts too. you can include protein shakes and supplements too to support more muscle gain.
Hello mam, i have started ketogenic diet for the second time. At first i failed totally on the very first day i have migraine issues and lil acidity problem should i continue keto diet again. i feels like vomiting and all
Hi Bhavya ,
with aciidity , you will not be able to carry on with this diet , the fat an intermittent fasting will further increase your acidity. It is best that you follow any other diet plan to lose weight . we have so many good diet plans for weight loss, choose according to your suitability,
Hi Payal!
M 45, weigh 49 kgs n my height is just under 5 ft. My husband strictly follows a Keto diet and has been pushing me to do the same as I want to knock off the 3 kgs I gained this winter! M not so concerned but hate the tyres arnd my middle! I can’t avoid rice, use brown rice n the chapatis, can I do Keto without giving up on brown rice n chapati but just reducing the portion size! My breakfast is alternate days of oatmeal’s n Kellogg’s K! N I also suffer from acidity
Hi Eva ,
sorry , that will no longer be a keto . But if its just a matter of 2-3 kgs , follow this diet instead . – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
Mam, I have followed this diet for 2 months and have lost 13 kgs, but I want to maintain that weight…so should I go on with this diet? My weight was 103kg but I have also lost a bit of muscle…but I am feeling so energetic and healthy…
Hi Vishal ,
wow , so glad that we could be of help to you . check this one – https://www.dietburrp.com/what-to-eat-after-keto-diet-how-to-maintain-weight-after-indian-keto-diet/
Hi,
Im 29 years old and have hypothyroid and pcod. Im 5’3′ and 70kg. Im not able to reduce my post pregnancy weight and it keeps on adding. I cant manage hunger and I have never fasted. Due to my working time, i always feel like i dont get enough sleep and I dont have time to exercise properly. Is it advisable for me to follow keto diet? Pls advice.
Hi Sasi , if you are a non vegetarian , then you can follow keto , it will surely help
Hey! I am 20years old 5’5 and about 58kgs. I wanted to opt for keto diet but i have a bit of acidity issues.
Also after the keto diet will i gain weight quickly?
Hi Niharika ,
you can follow the 1st 2 phases of keto diet . week 3 intermittent fasting starts and this will not suit you if you have acidity issues.
Hi Payal,
I am in the 3rd week of keto diet and so far I have lost 3 kgs. Thank you so much for this.
As per your advice, I tried to meet my calorie goal in the previous weeks even though i was feeling satiated. However, in the third week I am feeling sleepy and lethargic all day. It feels difficult to focus on something. What should I do? Pls guide me.
Also my weight loss was only in week 1, second week onwards no movement in weight. What am I doing wrong?
Hi Sukriti ,
wow , 3 kgs is a good weight loss . well are you taking any medicines , or expecting chums ? these have important roles to play with weight . If not , please go back to week 2 and follow that , instead of going further head to week 3 and 4 , if it is making your feel dull and tired . a lot of my clinets follow the week 1 and 2 and then go back to folowing week 1 and 2 again instead o 3 and 4 as they are very difficult ,
Hi Mam
Iam 31 years old & my weight is 110 kg.I have no any problem in my body except High Uric Acid.Can I try keto diet for weight loss.my blood group is O negative.
Hi ,
sorry , buy=t if your uric acid levels are high , than keto is not a right diet for you , as the diet requires eating a lot of non veg food and that inturn increases your uric acd levels . Hence it is better avoided.
Hi Payal,
I have been following keto diet from 1 week and I’m not feeling hungry that often. Is it ok to not eat? Is it compulsorily required to complete the daily calorie goal of 1200?
Hi Sukriti ,
Yes you better eat , coz if not , you will not be able to cope up with the weeks ahead. you will feel weak and lethargic .
Hi Payal Ma’am
i saw the article..it says this diet is for sedentary people..well i am one of them.
i am a Nineteen year old student. Tried working out in a gym for a while..did lose weight but due to some circumstances i quit the gym.
i am 6’1 and Now weigh 85 kilos.
Tried some diet plans but couldn’t work. This ketogenic seems a way out, due you think it will help me to reduce weight faster than going to the gym ? and should i buy that E-book ?
Hi Daksh ,
if you are a non vegetarian , keto diet will really help in weight loss. buying the book is completely your wish , but yes , if you buy , you will get all the details about each day menu along with receipes .
by the way, even while on kto diet , if you can walk for 45 mins a day , this will help you in a beter way to lose weight .
Hi Payal,
I am done with the first week of keto diet and I am starting to notice that I do not feel hungry as often. After breakfast I feel full till 4 PM or so. Is it ok if I do not eat? Is it required to complete the daily calorie intake of 1200?
HI Do you also do one on one consultation?
Hi Amit ,
yes we do online consultations . check this page – https://www.dietburrp.com/diet-services/
Hello,
My father is suffering from renal failure, can he start this keto diet.
Please advise
Hi Prithvi ,
sorry , but keto diet is not for a renal failure patient . This will further put a lot of load on his kidneys . he should strictly avoid this diet in any form .
Hi Payal,
This is great. I am 35 and 5’7 inches tall. I weigh around 70kgs. I want to build my lean muscle and loose fat. I tried to hit gym weekly 4 times and do some weight training. I am vegetarian and want to follow vegetarian keto diet. How can I calculate my calorie intake properly. Also in your above meal plan should I just pick one vegetarian per meal? Also I don’t see what amount of serving I should consume each meal.
Thanks
Hi Ram ,
Trust me , there is no such benefit of eating a vegetarian keto diet plan . as all vegetarian sources of protein come with some amount of carb . and limiting carb as per the keto diet norm is really not possible even if you pick one vegetarian option per meal that i mentioned . see i dont want to lure you into something that will not help you . Rather , you will end up increasing your cholesterol levels .so it is best that ypou follow a high protein and high fiber , and moderate carb diet . something like an Atkins diet , or check our six pack abs diet . that will help you way better than a vegetarian keto diet . and i am already working on a diet plan that will help you gain lean body mass . will be posting it soon .
check – https://www.dietburrp.com/indian-version-of-atkins-diet/
Hi. I am 18 years old. I currently weight 80kg. I tried serval things to losse my weight but I fail miserably every time. I am student so can you just a easy diet so that I could reduce my weight or should I just follow me to diet ?
Hi Khushi ,
At your age , weight loss is best possible with exercises and eating a clean fat free / junk free / fast food free diet . But if you wish to go for keto you can try it . make sure you work out as well.
hi i am 17yrs and i weight 59kgs and even my height isnt growing further can you tell me is this diet good for me and how can can i lose upto in 1month
Hi Gayatri ,
what is your height ? in your age , following keto diet is not a very good idea . you need to follow a proper balanced diet along with workout for weight loss.
Hello ma’am
I’m a 19 year old boy with 73 kgs as my body weight. I really want to take up the the keto diet. Do you recommend me ordering your e-book?
Hi Prabudh ,
If you are a non vegetarian , and doing any form of exercises , than you are fit to follow keto diet . This diet is strictly for 18 plus, and you being above the age , you can follow it.
hello mam i am of 17years and i weight 59kgs even my height isnt growing i am 4’9 i dont feel good when my friends make my fun i am having vacations of 1 month starting from 1st can i lose weight in 1month by following this diet and how much can i lose upto
Hi Gayatri ,
this diet has nothing to do with height . for increasing your height check this – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/ . as far as weight loss is concerned , i think you should wait for 1-2 more years to follow such diets , as these strict diets can interfere with your hormonal levels and mess uo the entire metabolism , cause pimples etc. so the best thing yo can do for your weight is to follow a balanced low calorie diet plan . check our 1200 calorie diet plan for weight loss .and with that follow a 45 mins workout routine to be able to lose weight without affecting your health in any way .
hi.. i am 26yr old and am 5’3” tall weighing 66kgs. i have been regularly gymming and working out really hard but i just cant seem to lose weight!! please tell me if going on a Keto diet will help :( i am really worried.
Hi Reetika ,
yes , if you work out in the gym , you should try out Indian atkins diet for weight loss, or even keto diet will work .
Hi,
I am 23 and I weigh 68.3 kg. My BMI is 29.6
I want to lose 10-12 kg in 2 months because I will be at home for 2 months and can control my food habits. After that I will be joining MBA and will not able to control what I eat in hostel effectively. Also, I have PCOS.
How long can I exercise on keto? I have started 20 minutes cardio and 40 endurance training recently.
How long should I be on keto? 1 month or 2 months?
do it for 1 month first , lok at the effects . the exercises you mentioned is ok ..
Hey,
Please suggest brands names available in India for butter and cheese. I’m unable to get unprocessed cheese and butter.
Thank you
Brittania , amul and govardhan , all have natural cheese available. you can buy those
Hi, I have heard about keto diet from a friend who has lost 20kgs in three month’s. Am 39yrs old taking bp and cholesterol medication. Am 5’3 and weigh 89 …is keto safe for me.
Hi Reetika , if you have high cholesterol , then it is better to choose other balanced diet to lose weight . we can help you in a good weight loss , at the same time help you in reducing your cholesterol to normal. if interested let me know , i will send you the details.
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.
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 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.
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 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 .
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 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,
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. 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 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 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 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 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 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 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,.
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 .
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 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 .
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 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 ?