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
Amazing blog ! Really helpful tipps
Any substitute for bullet proof coffee or substitute for it’s ingredients, specially coconut oil.
Thanks
thanks abhilasha ,
i am afrai there isnt any substitute
Hello Payal
Thank you so much for coming up with an Indian version of the Keto plan. We are from south India and are vegetarians, my parents don’t eat eggs, mushrooms, garlic. So we are limited to South Indian Vegetarian food without eggs, mushrooms, garlic. My mom is 70 years old and her diabetes is now out of control and want her to switch her diet to start losing weight and getting her diabetes under control. Can you please suggest a good diet she can adhere to?
Thank you so much!!!
check this – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hi, I HD tired a lot of weight loss but fails….. Can u help me???
Hi Hetal ,
Thank you for reading at Dietburrp. 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.
i wish to commence keto diet based on recommendations of a few friends. I have a modertely active life style wherein i run about 25 kms a week and enjoy some games. just wish to know if we could do some upper body workout in gym alongwith this diet. will it help in bulking up or will i lose muscle as well.
yes you can do upper body workout . you will not lose muslce weiht as this diet is rich in protein .
Hi Payal Banka,
This blog is so useful and I thank you so much for that. I wanted to ask if you could also provide a mean (or recipe) to prepare these meals since I would have to cook accordingly on a daily basis.
Also after the 4th week is there a particular diet we need to follow or eat cautiously normal food?
I would be strictly starting this from 24th April and let you know my progress.
Thanks
Hi Shashank , yes i am working on the recipes , but the blog isnt ready yet , will be posting it son. after 4 th week if you reach your goal , you can follow our 1200calorie diet plan for weight loss. this will make your weight steady and you will not gain back .
Hi
I am 31 years old and have a prod problem because of which I think my lower abdomen is heavy.The upper body is completely fine but since the lower portion is quite heavy I look fat. Can this diet lower down my lower abdomen area.
what is your weight ? diets cannot directly ake ou lose weight from a specific body part . it will help in over all weight loss . but while you exercise , youcan concentrate on your lower body workout and tone those muscles to sart looking thin from the bottom as well/
Hi, how much would i loose in a month if i strictly followed the diet prescribed by you? I am aged 27 years, Weight 83 kgs and height 165 cms. I want to loose at least 10 kgs fast. I am also doing workout daily for 45 minutes.
Hi Karan ,
well i cant predict how much you will lose , but my readers have been claiming for excellent weight loss by ollowing this diet .. you can read the comments mentioned here by other readers to get inspired
hi .. I am 31 yrs old and weigh 130 kgs 163 cm with a bmi of 49 with PCOD.
I’m being suggested gastric bypass/sleeve for my case.
would you think a weightless of 40-50 kgs would help via dieting and exercise with keto / intermittent fasting (veg+egg diet)?
I would want to avoid surgery if I can.
kindly need advice.
if you hae the patience and the motivation to do so , yes you cN ACHIEVE THIS weight loss. but you have to stqart with a proper balanced low calorie diet plan to begin with , and then shift to more comolucaed diet plans for weight loss. the intial weight loss will be easy for you . if you can walk and diet simultaneously.
hi
let me know how to get a keto diet chart
the diet chart is mentioned below in the article.
When you say Bullet Coffee (Coffee / tea mixed with coconut oil , cream and butter mix ) – what kind of butter to be mixed – salted or unsalted.
Also in what quantity.
I would like to follow this but have no clue about what quantity to eat. Also what happens when you go outside over the weekend.
Lastly how do you take this further than 4 weeks.
Hi Ragini ,
i always try the diets myself before i post my version of these classic diets on Dietburrp . Itried the bullet coffee with unsalted butter. and i think its better this way . 1 tsp butter in a cup .
quantity is just enuf to make you feel full without feeling guilty . i havent posted the quantity iof the food , coz it will varry according to the persons current weight .
you repeat it again from week 1 .
Hi Payal,
I am very thankful to you for making it simple in Indian style. I am week 2 of ketogenic diet and I am having acidity issues thus little bladder pain. Currently I am handling this with lot of water and lemon juice with salt only. Also figured out that coffee was reason to elevate acidity. Suggestion from your side on this would be really helpful.
Thank you !!
Hi ,
In that case , no matter which week you are in , please start your day with an apple . and make sure you eat something from the allowed list every 3 hours . dont go without food for longer than 3 hours /
Hai
Iam vidya ,Iam 25 year old with 175cm height and 85 kg weight… Iam suffering from hemmoroids … is it possible for me to follow this diet
Hi , sorry yaa , but this will aggravate your hemorrhoids
Hello mam!
I have just started keto 2 days back.On some websites it says we need to take 1.5-2.2 g of protein/kg of body weight or there’ll be muscle loss not fat burn.No matter how I alter my diet I can’t consume that much of protein without compromising fat and carbs intake.In few other sites it says 1 g/kg is sufficient.what do you suggest would be the right amount of proteins(I weigh 58 kgs,height 155cm and body fat % would be 25-30%).I exercise moderately,usually jogging,5km,sometimes brisk walk.
Thank you.
Hi Bharti ,
i know its very confusing out there , as every one has a different point of view about what to eat and how much to eat . i cant say about others , but i have done my homework and research before i wrote this article . i know my readers trust the information i provide . and follow it blindly . so i hold myself responsible for the hea;th of my readers .. and hence i can tell you , you can blindly follow the diet i had prescribed . it may help you for sure .
Hello. Your article was really helpful. I started keto since two days now. I recently started gyming. So was worried if i could do keto. I do 30 min of cardio. Didnt start with weights.
I am 78kgs. Female. Height – 5feet n 4 inches.
you can do the workout freely .. dont worry .
Read the diet. Any vegetarian option of the diet
I am afraid , i cant think of any …. i tried but was unable to account the similar nutritive values as per the diet;s requirement
Hi
Should I start again from week 1 after i finish week 4?
Thanks
yes ..
Thanks for useful info on Ketogenic diet. I have one query. You have mentioned Cheese Pakoda. To make a cheese pakoda, we need to use batter. This is increasing the amount of CARB which i can take in Keto diet. What should i do ?
make the batter out of besan , which is less carb and more protein
hello mam,
1)can i have black sugarless coffee in the morning?
2)can i take raagi with curd in the morning because iam used to this since last three years.
3)iam a vegeterian but i take eggs, can i consume soya chunks
1] yes
2] nope , not ok in keto diet .
3] yes
Hi,
I am 6ft 2 weigh 160 kgs and an type 2 diabetic
I take medicines along with my breakfast and dinner
On the days where there is no breakfast when do I take the pills. Also how stressful will it be on the kidneys
Are there any other effects I should take into consideration before begining the diet
Hi ,
Sorry , but i would not recommend this diet for you . you need a more balanced approach in terms diet and exercie if you need to lose weight.
Maam is this diet helpful for thyroid effected people also.
yes you can try this
Hii mam I am 24 yrs old and weight 115 kg n height 6’3 . I want to try keto diet but i want to know which multi vitamin brand will be best for this diet and i also want to know my father is 62 yrs old and want to try this diet he doesnt have any health issue like diabetes or bp.
Hi Ankit ,
this diet is not recommended for any person above 60 . you can take any multi vitamin .. there is no brand specification for it .
Great work! Reading more and more on your blog.
:) happy reading !!
Hello, can we have sausages, hams, salami?
yes
Hi,
Thanks for your guideline.
i am 33 years old, I have a child 5 yrs old .
height 5.1 ft weight 98 kg.
want to be 70 kg.
Please advice .
Thanks in advance
Regards
Tanusree
you can follow the above mentioned dioet plan if it suits you .
Hi,
I’d like loose around 15 -20kgs, through diet and light exercise ( walking mostly). I’m 38, f, 5’8″ and I would like to know if sprouts are good for a keto diet.
Can I substitute sprouts (moong , kala channa , moth beans)as one component of my lunch or dinner
yes you can .
Hi Payal,
Read your page on ketogenic Indian Dirt.
Since the time a retired doctor shared his experience about Ketogenic diet n how he has been benefited by following the same, I have searching n reading n experimenting about Keto, ketosis n keto diet. However in all this seems more like a diet used for weight loss predominantly. My concern is I wud love my body to burn fat for all my energy requirements and I am willing to get on a low carb moderate protein n high fat diet. This not for weight loss, but for a healthy lifestyle. I have a moderate physical activity for 4-5hrs a week, this includes walking, swimming, burpies, aerobic dancing, Surya namaskar n exercises to strengthen muscles. (All moderate nothing intensive) reading your post I was bothered, is it only for the month or do we follow a low carb moderate protein n high fat diet for life with a constant physical activity regime and weight training. (Moderate with changes in activities). My target is a healthy lifestyle off carbs n on fat for all energy needs. Can you help me on this. I could share details on personal chat or email.
Hi Mahalaxmi,
the body can burn fat for energy requirements only under specific conditions, and not redily .. hence majority of people have high fat % even if they are in their ideal weight range . you can check this link – https://www.dietburrp.com/indian-low-carb-diet-for-weight-loss/ it has the type of diet you would want to follow
Hi,
From Week 3, how to tackle acidity due to fasting. I tried drinking water, green tea, lemon tea, nothing is helping.
Hi Drink plenty of water , stop green tea and lemon tea for sometime, it aggrevates the acidity. eat an apple early morning on empty stomach whether or not its a part of keto , but this will help in keeping acids low.
I am PCOD patient 25yrs old 74kgs weight 4.10″ height
I want to loose around 20kgs pls help me..
Thank you for reading at Dietburrp. 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 – https://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. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://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,
I am looking forward to follow a Keto Diet soon but I have a query where I wanna know that you have given plans for Breakfast, Lunch and Dinner. Are’t we supposed to follow 6-7 meals per day to stop feeling hungry at times?
Please solve the above query.
you can have the same item in parts . to have total of 6-7 meals
Hi,
I am a current sports nutrition student and just came across this article. I do understand that you have tried to tailor it for an Indian diet but although the addition of cheese increases fat content but most of it (4g out of 7g in a normal cheese cube) is saturated fat.
Isn’t a ketogenic diet about consuming fats but unsaturated fats?
Hi Manav ,
Thanks for bringing this up . I actually had a very hard time bringing this diet up … the actual keto diet plan asks you to have plenty fats without any carbs , so that the body can enter the ketogeninc state . however there needs to be involvement of allll saturated , unsaturated and specially medium chain trigyecrides … hence if you see coconut oil and cheese are added at a lot of places to mark out on the saturated fat content . it was quiet mind boggling for me to draw a balance between the requirement while indianizing it .
Hi I am planning to start keto diet from today . I weigh about 60kilos and 5 ft in height. I am kind of overweight. I workout 6 days a week . Need your help for starting it
sure .. all the best
Hi payal,
Your blog was v interesting! I’m interested in following the keto diet but wanted to know if it’s safe during breastfeeding? I have a 9 mth old baby!…also I don’t know if regular exercise maybe possible, will not exercising be detrimental to the weight loss?
Hi Smita , please dont follow keto while breast feeding . It is importnat to eat a balanced diet so that you can nurish your baby with adequate nutrients . once your baby completes 1 year and can start to majorly eat solid meals , then you can do the keto diet . please see this – https://www.dietburrp.com/how-to-lose-pregnancy-weight/
How bad is this diet for the kidneys
it can be a little stressful for the kidneys to be filtering so many ketone body and othermetabolic wastes .
Hi mam
I’m glad to find this post on keto diet. I’m an Indian male. 36yrs old Nd active physically (I play lots of games but don’t run persay as running) I’m 15 kgs over weight (80kgs) Nd want to lose 15 kgs (come down to 65 kgs).
Kindly guide me on following….
1. At present I eat or drink anything from anywhere incl sweets alcohol junk etcetc. I also play a lot. Will following keto diet only will help me (I’ve started earnestly as per plan above 2 days back)????
2. Can we eat anything in addition to above or just follow what’s written?
3. If we don’t follow this plan for an occasional beer over a weekend will it hamper the entire course????
Thanks mam
Regards
Vikram.
1] yes it will help
2] ofcourse you can have any food that you feel will have a ketogenic effect on the body
3] im not sure , as i have seen it hampering some cases while in some clients it didnt affect much
What is the quantity of meal per portion in the diet that u have mentioned
Eg quantity of paneer or chichken or veggies
Also quantity of oil for cooking
there is not much of quantity restriction , just dont over eat … stop when you start doubting
Hi Ma’am
I am 28 years old with 102 Kgs weight. I am regular in exercise and once followed GM diet but now I want to loose some 15 Kgs weight. Can u suggest me a proper diet plan as I am pure vegetarian (no eggs). I need full meal plan that can help me to reduce some weight.
Regards,
Pradeep Dhillon
check this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hey… Its a great source of information for indians who want to follow keto diet…. I am on a keto diet fro last 2 days. Can you please tell me can i include cabbage, tomato and orange in my diet… Thanks in advance :)
yes
My weight is 90 hight 5.3 and thyriod want to loose fast for doing family planning so can u tell me can i do keto or and caliorie intake for me ?
yes you can do it . consume 1500 cals
Hi mam…I read ur article it is very useful … Can u give me a suggestion ?Should we consume all the ones you mentioned in lunch or dinner or should we choose one from lunch
Lucnh -week1
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
hi ,
choose any 1 item
Im on keto n me lifting weights.
But i strictly want to loose ma weight
I can leave gyming.
Eating good amount of protein in eggs and chicken, wid spinach soup, curd, cheese, ghee, butter, peanutbutter in fats. and no sugar n no rice chapattis ( in 3 meals)
Its my 4 th day. But im feeling energetic no reduction in energy.
Alls pretty well.
But is it ok to take 100+ gms protein ?
Im 25 M
89kg / height 5’9″
Waist 36.
Goal – 70-75 kg
manpreet , follow eto and then after a month switch to atkins and follow the 100 + protein …
Hi,
I am 32 years old and weight is 96 KG. I have read your articles and these are very informative. I am little confused about following diet plans and need your help.
Please let me know which plan (Indian version) I should follow to reduce 10-15 KG weight in 3 months:
1. Ketogenic plan,
2. Atkins Plan
3. GM Plan
Please let me know if I need to follow all plans in a particular order for 3 months continuously.
Thanks in advance
Hi ,
al the plans mentioned above are crash ones , and i will never advice you to go on any of them in continuation for 3 months …
ketogenic diet will help you for a month , after which you need to switch to a general 1200 caldiet to balance on the nutrition. atkins is same 2 weeks to 20 days , and gm is only once in a month.
if you are exercising , then follow Atkins .. it is the least harmful and most effective in terms of weight loss. but it works only if you exercise along with it .
Alot of readers claim to be benefiting extraordinarily with the mentioned ketogenic diet . but that too has a time boundation .so try it and see what suits you best
Can we have fruits with this diet?
only where mentioned , or its best avoided .
hi mam i would like to start keto diet i am a begineer would u help me in setting up my diet plan as i am a non vegetarian . lot of people have suggested me different plans of keto can u suggest me a keto plan for a month
While browsing internet for keto Diet I came across your website. Kindly provide your guidance. Thank you!.
I started my keto diet 5 days back , but do not have a diet plan to follow. Looking forward for your guidance over the same.
I 32 years old Male, Current weight as of 24th Feb 2017 106.2 Kg. Height 187 cm.In last 5 days I have lost 2 kgs of weight. Intersected to loose fat near Belly area.
I generally take 30 mins of walk in morning. But no exercise. Have a sitting office Job.
Below is the diet plan I am following
· Morning : Warm water + Lemon + Honey (This I have taking for years.)
· Green tea
· 1 cup chena (broken milk) like paneer.
· Sprouts ( Moong + Chana)
· Lunch : 100gm chicken + vegetables (onion + tomato + Spinach + carrot + capsicum) suted in pan with half spoon of ghee.
· Cut cucumber + cut Carrots
· Evening Snacks : 2 Boiled Eggs with yellow
· Lemon tea with honey.
· Dinner : 100gm chicken + vegetables (onion + tomato + Spinach + carrot + capsicum) suted in pan with half spoon of ghee.
· 1 cup chena (broken milk) like paneer.
· Soup Spinach/Beet root
On vegetarian day the chicken will be replaced with Panner.
Kindly review and let me know your inputs. Will be waiting for your response.
Hi ,
What you are doing is right for now .. just stop taking honey , just take lemon water
Hello Ma’am,
I am a 22 years old male and I currently weigh 98 Kilos(47 % Body fat). My height is 169 cm. I want to loose a good amount of weight(15-20 kg) n 6 months time. I am planning to adapt the Keto diet for a month and then switch to a low carb diet. While doing so, I intend on doing HIIT for 45 mins in the morning and Strength training in the evening. Kindly give your comments and suggestions on the same. Thank you.
your plan of actions looks good .. please o ahead with it .. in case of queries , we are here to help
Lovely Post! So informative and well written. I wanted to know how is there a stress on the Kidney when on a Keto Diet? Isn’t drinking lots of water not enough? And I workout early morning and go to work, so I will loose muscle in this transformation too? Isn’t there any good news.
Awaiting your reply! :)
Hi Suraj ,
ofcourse you can try the diet for a smaller time period and it wont be as bad as it seems … later once you lose some kilos , you can shift back to balanced low cal diets
Hi.. I have been on a keto diet from the past 21 days.. at first I lost 6kg in two weeks.. but from the last 8 days there is no change in my weight.. can you tell me what should I do? All my carbs intake is below 20gm.. and calorie is below 900 each day… Don’t know what is the problem.. plz help
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intakingf. this happens in a lot of cases where despite of all efforts you dont lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity .. for ex – you have been walking all these days , so now change your activity to swimming / zumba dancing / skatting / gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kick boxing and pillates work excellently in such cases., i know its hard to find time and availabilty of such sports around you .. but if you want to get there .. you need to find harder !!
Food wise – surprise your body yet agin by co nsuming food stuffs that you never did .. it changes your metabolic graph and hence makes you lose weight …. ex – if you have been eating wheat and rice as staples so far … dont eat them for an entire week , and consume other cereals like bajra , jowar , or ragi …. this funda has worked superbly with my clients .. you can try and see if it suits you too ..
My mother has Hypothyroidism. Will this cause an issue while she tries out this diet? And after 4 weeks, can we go back to regular food with a few carbs and moderate exercise?
Hi Zen , yes she can follow it .
I get hungry between breakfast and lunch and lunch and dinner. So what can I eat between this?
Hi Kimaya ,
you can have green tea , or you can divide your lunch in 3 parts . like if you are havbing the mentioned salad and soup , you can have a part of it at 11.30 , then for lunch at 2.00 and then once again at 4.00 , then have green tea in between and dinner by 7
my age is 21 with weight of 91 and my height is 6 feet i want ti reduce my weight plzz set me a deit paln
Thank you for reading at Dietburrp. 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 – https://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. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://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.