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 payal
I am 42 year old woman. I am 5 feet and my weight is 77 kg. I am diabetic and have thyroid.
Please suggest me a eggetarian diet plan so that i can gradually loose my weight.
Payal i have main belly and thigh fat. My hands and legs are very weak. Basically my legs . That’s why whenever i start walking or workout my legs started paining.
Please help me.
Thanks and regards
Anju
anjukaushik2002@gmail.com
Hi payal
I am 42 year old woman. I am 5 feet and my weight is 77 kg. I am diabetic and have thyroid.
Please suggest me a eggetarian diet plan so that i can gradually loose my weight.
Payal i have main belly and thigh fat. My hands and legs are very weak. Basically my legs . That’s why whenever i start walking or workout my legs started paining.
Please help me.
Thanks and regards
Anju
anjukaushik2002@gmail.com
Hi Anju ,
Do you want to follow a keto diet ? if yes , check this – https://www.dietburrp.com/indian-keto-diet-plan-for-diabetes-control-blood-sugar-lose-weight/
Hi Payal..I want to get started on Keto diet and found this website with the sample Veg Indian plan..I eat eggs in my diet..what is the expected approx weight loss if the diet is followed for 4 weeks.
Are there any other supplements to be taken in terms of magnesium or sodium and can we have milk tea with no sugar ?
no milk tea with sugar is not allowed
Hi ! So black coffee is good. But may I know the approx weight loss for 4 weeks on an average that can be expected ?
And any alternate diet for eggetarians ?
5-6 kgs can be lost in a month .. we are making a keto version for eggitarians . will be posting it soon
That’s great. Is it posted already ? I will be starting it by June 10th.
Kindly share the sample diet for eggetarians.
The e book is ready .. so if you want to buy , i will be posting it here by tonight.
Hi Payal I am 28 year old and dentist by profession . I have delivered baby on last August by c-section and have gained rigrous weight and now my weight is 80 kgs . I am thinking to start keto diet so I need your advice should I follow keto diet and what should be followed and diet plan suggestions pls
Hi Kritika ,
If you are not breast feeding , then you can follow keto diet . The exact diet plan and tips and other details are mentioned in the article and the vieo. if you have any specific doubt about the mentioned menu or other , please feel free to ask . All the best.
Hi Payal..I want to get started on Keto diet and found this website with the sample Veg Indian plan..I eat eggs in my diet..what is the expected approx weight loss if the diet is followed for 4 weeks.
Are there any other supplements to be taken in terms of magnesium or sodium and can we have milk tea with no sugar ?
yes you can follow it with eggs . it can lead to around 8 kgs of weight loss in a month. regarding supplements check this – https://www.dietburrp.com/frequently-asked-questions-ketogenic-diet-faqs-of-keto-diet-in-india/
Dear Payal,
This post on Keto diet is really interesting. Appreciate your efforts in reaching various people through your needs.
I have few questions for you. Before that just want to let you know that i am a bachelor and working in an IT Firm. Hardly i get time to cook anything, especially cooking lunch is close to impossible.
Going by Week 1 diet, Breakfast i believe i can prepare omlet. wanted to check with you on the number of eggs each day for breakfast? If not olive oil, then whats the alternative.
For lunch : Can you think of any alternatives which i can get from office environment. The one’s mentioned by you are really hard to get it here.
For Dinner : Can i have barbecue chicken week 1 itself for all days, as it easily available. IF yes, how many pieces am i allowed to have. If not, any other alternate you suggest
These are my few questions for the 1st week. Hope you will be able to assist me.
Hi Vicky ,
Thank you for your kind words. Pease find my replies below –
Going by Week 1 diet, Breakfast i believe i can prepare omlet. wanted to check with you on the number of eggs each day for breakfast? If not olive oil, then whats the alternative.
Payal – you can use upto 3 eggs based on your appetite. If not olive oil , you can use sarsoo oil , coconut oil , butter and ghee for keto diet .
For lunch : Can you think of any alternatives which i can get from office environment. The one’s mentioned by you are really hard to get it here.
Payal – well i have no idea of what you get at office caffeteria.. but you can try for mushroom soups, chicken pops like kfc ones. or let me know what non veg food is available there and i will help you in selecting
For Dinner : Can i have barbecue chicken week 1 itself for all days, as it easily available. IF yes, how many pieces am i allowed to have. If not, any other alternate you suggest
payal – yes you can . you can have 200 gms for 1 meal.
Thanks a ton for your help. It’s so nice to see you reply Payal.
Well, as you said, I shall go with 3 eggs to prepare omlet for 1st week. Any alternative you can suggest for a bachelor.
For lunch. Hardly I get anything nonveg at my workplace . Max I get Subway nonveg salads. So if I am allowed to have that, pls let me know.
For dinner, as you said. I’ll continue with barbecue chicken (200gms) for entire week 1. Is there any other alternative which I can have if I get bored.
Other than the foods what is mentioned above, am I allowed to have any food during the course of my day.
Also, I am prone to have high BP, will this diet affect me anyways.
Its my pleasure . Yes it may affect your blood pressure , so you need to be careful. there is a lot of variety in menu mentioned, you can select based on what is available in the cafeteria. yes you can have subway salad in keto diet. any chicken based salad is ok . just refrain from adding honey mustard sauce on it. olives and jalepenos and lettuce and tomato can be used for veggies.
in week 1 calories is not an issues , and hence you can eat midtimes whenever hungry , but as you move ahead , in week 3 and 4 , intermittent fasting is introduced and you must have only 0 calorie liquids as mentioned in the video.
I am finding it hard to understand the calories I intake for the day. How do we know that. It’s not easy to check each and every item you eat for a calrofic value.
What are the best snacks I can have on keto?
Can I have the epigamia yogurt available in market, If not do you suggest any replacement.
During night I feel too hungry, so can I have cheese or eggs during this time.
Also, am I allowed to eat watermelon or strawberry juice or as whole fruit?
I kindly need your help on all these. Thanks so much Payal.
Hi Ashwin , please find my replies below –
I am finding it hard to understand the calories I intake for the day. How do we know that. It’s not easy to check each and every item you eat for a calrofic value.
payal – You can use any health app for this . Check this – https://www.dietburrp.com/top-5-weight-loss-apps-for-indians/
What are the best snacks I can have on keto?
Payal – You can have nuts and oilseeds , avocado , boiled eggs, other things mentioned in the plan above
Can I have the epigamia yogurt available in market, If not do you suggest any replacement?
payal – yes you can have epigamia yogurt.
During night I feel too hungry, so can I have cheese or eggs during this time.
Payal – Yes
Also, am I allowed to eat watermelon or strawberry juice or as whole fruit?
Payal – you can have whole fruit, and all berry fruits are allowed like strawberry , blueberry , blackberry
Sorry Payal, I forgot to tell you that I also suffer from hyper acidity and take an antacid every morning. Is it okay for me to start off with the Keto diet.
All the more reason to avoid keto diet. dont worry dear , dont be upset , You have better options for weight loss. check the video i asked you to …
Hi Payal,
I am very grateful to you for having answered so many questions that everyone has posted. I am hypothyroid and have been taking 125 mcg of thyronorm since the last 4 years. I am 40 and I weigh approximately 85 kgs. Can I go ahead with the Keto diet. Are there any precautions I need to take because of my thyroid? Also I am anemic and just got off my iron transfusions in February this year. Is it okay for me to start the Keto diet.
Hi Bharti ,
If you are severely anemic , then its best to avoid keto diet as it will further lead to malnutrition and deficiency. Keto is purely based on fat and protein foods , and very littel veggies and rare fruits , and these definitely do not suit your health condition. I would recommend that ypu see this – Indian diet plan for weight loss – https://youtu.be/UXkXK93vhaY
Hello,
Thanks for the excellent diet chart. I am planning to start this tomorrow. I have few questions regarding this diet.
1. I see multiple options(bullet points) under some meals. We have to choose one out of those right?
2. I normally eat just one tiny avocado as my breakfast. Can I continue that instead of paneer pakora?
3. Do u hv another menu where avocado is also added?
4. For Salads – can i add cucumber, lettuce, carrots, Channa & 1 tbsp corn?
5. Some days, i see paneer pakora for dinner & lunch.
Is it k to gave 2 rounds?
Thanks.
Btw, i am a vegetarian, Weighing 137 lbs , 5’1” tall. Targeting to loose around 20 lbs.
Hi Vidhya ,
find my replies below –
1. I see multiple options(bullet points) under some meals. We have to choose one out of those right?
Payal – take any 1
2. I normally eat just one tiny avocado as my breakfast. Can I continue that instead of paneer pakora?
Payal – ofcourse you can.
3. Do u hv another menu where avocado is also added?
Payal – our Vegetarian Keto E book is in the making and you can avail it by next week.
4. For Salads – can i add cucumber, lettuce, carrots, Channa & 1 tbsp corn?
carrots and corn needs to be avoided , rest of the veggies can be used.
5. Some days, i see paneer pakora for dinner & lunch.
Is it k to gave 2 rounds?
payal – Yes.
Hi Payal
I am 42 yrs old lady. 6 yrs back I had gone through gallbladder removal surgery. Today I am 70 kg. Can I go for keto diet? Or should the normal balance diet will be better for me?
Hi Annu , a normal balanced diet is anyday better for you. check thi – https://www.dietburrp.com/7-days-vegetarian-diet-for-weight-loss-5-10-kgs-indian/
hi mam, my girlfriend wants to go for keto diet for weight loss. she weighs 57 kg and her height is around 5′. can you please suggest a keto diet plan for her. she is vegetarian but can ear eat aggs.
https://www.dietburrp.com/indian-vegetarian-keto-diet-plan-for-weight-loss-veg-keto-diet/ check this
Hi Payal,
I am 36 years old and 96 kgs. I have Hypothyroidism for the last 11 years. I take 112mg synthroid. Obviously, I have a lot of weight to lose, to get to my target weight. My question is, if I do one month of keto diet, and lose weight, and go to keto diet for weight maintenance, can I go back to the 1 month weight loss plan after a few days/months. If yes, how long should I wait to restart the 1 month keto weight loss diet again.
Also I am 5’6″ tall
I also have another question. When you say cheese, what kind of cheese are you actually talking about.
you can have the following types of cheese while on a keto diet – cottage cheese, sour cream, cream cheese, mozzarella, Monterey. jack, brie, blue cheese, Colby, fraiche, parmesan, cheddar, swiss cheese, feta cheese.
Thank you so much for your immediate reply
:)
Hi! Can we have the normal processed cheese cubes and slices by amul and all?
yes . also check this – keto food list – https://youtu.be/b3Ob2ZsaTc4
there should be a 1-2 months gap between 2 repetitions of keto diet plan for weight loss.
Hello Payal,
Greetings.
I feel by far this is one of the best indian version of Keto I have come across. I am epileptic since few years and I weigh 61 Kg right now I am aiming to get back to 55-56kg as I am 5’6″ tall.
Will Keto be good?
Also, is it possible to have replacement for sugar – Stevia, Erythrol etc. What do you suggest?
For how long should this be followed as I have read its not a good diet to be followed for long term in one’s lifestyle
Hi Prachi ,
Thank you for your kind words of motivation. i am glad you liked our work. looking at your medical condition , i think keto is a good choice for you , as it will not only help in your weight management , but also in your medical state. yes ofcourse you can use stevia and other sucralose based sweetners. please refrain from following thi diet plan for mproe than 2 months in continuation . as there are not much researches on the topic , and none of the studies claim the long term effects of this diet on health whether positive or negative . hence for a safer practice , we ask every one to follow it only for a month , nd in extreme cases for 2 months. but not beyond that
Hi i am 35 years old . my weight is around 85 and i want to follow let’s diet .i am too ffoody wanted to know for how long i can continue Keto diet and when can i stop keto deit. Will i put on weight if i stop keto and follow nor normal deit.
you can follow it for 1 month or max 2 month ,becaue beyont that the safety levels of having a high fat diet are not announced . and hence it should be follow for not more than 2 months.
Hi,
I don’t workout will I still loose weight after following keto?
yes you will, but with workout the weight lose rate is better
Hi,
I am a beginner for keto ,its bit difficult to follow but yes i am trying,could u please tell me how much weight can i loose if i follow this diet in a month ? And after 1 month and following a normal diet how easily can i gain weight ?
you an lose around 8 kgs weight in this month . follow our post keto diet plan to maintain the weight you lose with this diet
Hi there. I plan to start the 4 week keto diet from tomorrow. I have one query. I am a caffeine addict. Can I have regular black coffee during the first week of the diet?
without sugar , yes .
My mother is 70 and she is diabetic. Can she undergo keto diet. She is 92 kg
Hi ,
A balanced diet will help her better. looking at the age.
Hi…this is Mihir…I am 130kgs and I have started keto diet for the past 3 days…what all should I ensure in the diet and how can I make it more effective???? And what time span do I need to wait for the results…and is it good for me???
You can do exercises with keto diet to make it more effective. Also if you can workout 2 tims a day and add green tea without sugar , you will lose more effectively. follow it for 1 month .
Hi Doctor, you have not mentioned anything about consuming liquids between the three meals.. Apart from water, what all can we drink?
You can have sugar less green teas , avocado juice , smoothie if this ifts in your calorie budget , or have detox water , infused waters.
Hi, i have downloaded your ebook. I wanter to understand what does Exchange mean in your 2nd page Index? Also the day we are suppose to have fish can it be replaced with something just incase of unavailibility? Bit confused if i can do that. In your youtube video u have given couple of choices for lunch and dinner whereas in the ebook its briefly written what to eat on what day.. can we select like that or stick to it? Let me know please.
Hi Payal,
I have just purchasef your ebook for keto. I havd pcod issues and thyroid too. My recent report shows my thyroid is bit under control but i still take meds 50 mcg on weekdays and 75 mcg on weekends. I had lost weight a year go and I have put on again. I hope the keto diet works for me since i want to keep my insulin in control due to pcod.
Hi Deepika ,
Dont worry , this keto will help you in all regards. If you face any issue while following our diet plan , please feel free to mail us at care@dietburrp.com. All the best !
Thanks for your response, I wanted to understand what does Exchange mean in your 2nd page Index? Also the day we are suppose to have fish can it be replaced with something just incase of unavailibility? Bit confused if i can do that. In your youtube video u have given couple of choices for lunch and dinner whereas in the ebook its briefly written what to eat on what day.. can we select like that or stick to it? Let me know please
You will find an exchange list before the detailed diet plan each week. exchange list will help you in 2 ways – it helps in calculating your macros, so you know how much carb, protein and fat you will be eating in that phase. and secondly to shop grocery items for that week.
in the video, we have simply given menu options, but the book contains detailed macro distribution for each meal. Yes, you can replace meals each week and swap lunch menu with a different lunch menu from that week. same with dinner menus. but remember swap lunch with lunch and dinner with another dinner menu only.
You can replace fish with eggs.
If you have any more queries , please feel free to ask .
Thank You
Is there a recipe for making coffee with cream? How can i go about making it? It’s not mentioned in your recipe book.
Hi Deepika, we haven’t mentioned it in the recipe book because we have covered the recipe in our article here – https://www.dietburrp.com/ketogenic-indian-recipes/ You will also find 9 more recipes which will be beneficial in following the plan.
Thanks for this wonderful guide. It would be greatly helpful, if I could get the recipe of all above mentioned dishes.
Hi Ram ,
thanks for your kind words . you can find some of the recipes here – https://www.dietburrp.com/ketogenic-indian-recipes/
Hi PayPal,
I have stones in both my kidneys..can I do this diet??
Hi Ankita ,
Befoe starting keto , i think you should concentrate on the stones issue , and try to get relived from this conditio. have you tried homeopahy for the stones treatment ? it really works well. also check our kidney stone diet plan.
Exercise is a must, yes. But doing strength training can help in getting stronger bones and increase in muscle mass so that you look leaner and toned. Normal workout will burn fat only during that 45-60 minutes, but lifting weights will help you burn fat throughout the day. It will not make you look Manly because we women don’t have that much of testosterone hormone to make us look like Hrithik Roshan or John Abraham. Only 25-30 mins, 2-3 times a week will do and you can start with as low as 4 kgs. I am 30 and I feel I look way better than I did in my high school and college days. Must try!
Hi payal, i have purchased your keto diet plan. Its only been a day since iv started the plan. I dont feel very hungry after breakfast. Im used to eating limited carbs. Do you recommend following the 2nd week diet with the bullet coffee instead of following week 1 diet can i start with week 2 directly.
If it is not recommend to start week 2, can i decrease the protein content for lunch n dinner?
Please let me know. Thanks
Hi Sneha ,
Thank you for purchasing our E – book . we wish you all the best for your health journey. Feeling full and not much hungry is a part of keto diet. The excess fat and proteins will keep you full most of the time, and you will not feel hungry.
However, it’s best that you stick with the week 1 plan and go in the same order so that your body can get used to the ketogenic foods and lands in ketosis safely. The week 1 plan is made in a way that you can handle the keto flu well, without it impacting on your health negatively. so the transmission of entering into ketosis is smooth for you. You can, of course, cut down on the quantity of food mentioned to sit your hunger.
No other diet for weight loss is near to keto diet. Fast loss of weight was never so easy. This post covers all about keto diet, great job. If you’re new to this diet and wanna know the mechanism, what to eat and not, benefits, types of it, FAQs and some of the biggest mistakes to avoid in a keto diet. Read this
The link to the e-book does not work.
Hi William . it is live . checked now :)
I take 75mcg thyronorm daily since 2 yrs. Can I do keto diet?
yes you can follow it for a month . dont prolong the period .
Dear Payal
Wanted to thank you for such detailed explanation on Keto .
Iam 36 years old lady having hypothyroid from past 8 years . I am following your Keto Diet plan but finding it very difficult or nearly impossible to follow week 3 and week 4 with just Dinner as I follow shifts working schedule .
Can I go back to week 1 or week 2 instead , for the balance 2 weeks remaining . I also go to gym 4-5 times in a week for 30 mins .
I have around 8 kgs more to reduce . your suggestion will be really appreciated .
Best Regards
Sameera
Hi Sameera ,
Ofcourse you can go back to following week 2 and continue to follow the same . and while we are at it you must see this video , we have added some additional information on keto and thyroid. https://youtu.be/dZ16LgLkQc4
hi Payal
im following ur diet plan for 3 weeks now. its hard to go on with my routine with only dinner in a whole day. can it be switched to only lunch ? would that adversely affect my plan
Hi Swetha ,
yes you can do that . can you please share your progress in terms of weight ?
Hi Payal,
I have followed your Keto Diet Plan and it has helped me in losing weight. From 75 Kg, I came down to 68. . Your website is the one that I follow for Keto. It is very simple and easy to follow.
Now I need your help please suggest me which fish are used in 4th week keto
Thank You Payal mam
Hi Juveria ,
Thank you for your kind words . you can use any fatty fish like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Shellfish.
Hi Ma’am Could you please tell me about the water intake during the day while following keto?
Hi Anju , water intake remains normal . you need to have 2-3liters in a day . whenever thirsty . there is no time as per .
Hi Payal,
I am diagnosed with PCOS and have gained weight. Can i go for your Keto diet plan for weight loss. since i stay in remote hill station , consulting a dietician before starting the diet plan is difficult. kindly advice.
Hi Dhanlakshmi ,
If you have been diagnosed recently , i will advice you to follow a proper balanced diet instead of following keto . this will help you in getting your hormonal status back to normal . if you follow keto , your hormones can go haywire, its best to follow our pcod diet plan for weight loss.
Hi Mam,
I am shitha my Ht-164cm and my weight is 70kg.iam 31 year old and working woman.iam having PCOD ISSUES past few years.with in 1 year i gained almost 6kg,i tried to reduce my weight with the help of dieting but its end up with bad headache.so i discontinued.again i joined weight loss program past 1 month i reduced 3 kg.unfortunatly some health issues i dropped.i need your help to formulate healthy diet plan to reduce my weight minimum 6kg to max 10kg.
Hi Shitha , please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I have followed your Keto Diet Plan and it has helped me in losing weight. From 72 Kg, I came down to 68. Then I had given up Keto for the holiday season, starting now again with Keto. Your website is the one that I follow for Keto. It is very simple and easy to follow.
Thank You for such amazing guidance.
Susmita
Hi Sushmita ,
Thank you for your kind words . All the best !
Hi Payal,
Can I eat tandoori chicken in keto? If yes then plz mention the quantity.
Also plz let me know how many eggs or how much paneer I one should consume in keto per day.
Thank you in advance
Hi Anindita ,
the quantity depends upon which week of keto you are in , and your calorie allowance for that week . if you are in week 1 or 2 , you can have 75- 85 gms of chicken in any form. 3-4 eggs a day , and 100 gms of paneer in a day .
Hi payal
I received your both e books i.e diet plan and recipe book, but found that there are only 11 recipes. Please suggest some more.
Can you please suggest alternative for fish! My wife is planning to start keto diet as per your diet plan but she don’t like eating fish. Rest broccoli is missing in your diet plan.
Hi Jagdish ,
Thank you for buying our Ebook . You can email us the neames of the dishes that you want the recipe for , and we will email them to you. you can find some additional recipes here as well – https://www.dietburrp.com/ketogenic-indian-recipes/
our email id – care@dietburrp.com
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 .
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.
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 Mam I came across ur keto diet ,, I’m wiling to start it to reduce my over weight,, but is bullet proof coffe z compulsory to take or is thr any alternate to it becoz I can’t have coconut oil as I have already gave a try in keto, thank u Mam
Hi ,
Thank you for reADING AT dIETBURRP. If coconut oil is the issue , you can ad olive oil or butter in your coffee instead.
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.
Can a Pcos condition do this diet?
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 .
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 .
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 i am 35 years old . my weight is around 85 and i want to follow let’s diet .i am too ffoody wanted to know for how long i can continue Keto diet and when can i stop keto deit. Will i put on weight if i stop keto and follow nor normal deit.
Hi , you can follow keto for 1 month . after which you can follow our post ket diet to assure hat you odnt put on any lost weight.
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 .
Ratio of ingredients in d bullet coffee??
Hi Mukta ,
You can check it here -https://www.dietburrp.com/ketogenic-indian-recipes/
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
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 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.
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 .