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
Hello maam! I’m a 20yr old girl. Height 5ft and weight 65kgs. I do workout daily and eat less. but still my weight is same for last 8/9 months. Should I do this keto diet?
Plz Help. Thank you.
Hi Sita , yes you can do this diet or do this one – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/ your body neds a change in routine
Hello, greetings of the day, I’m currently 5’7″ of height, 77kg of weight and 23 of age. My body type is mesomorph. I was doing workout for around 3 years, however I left it for past 9 months, and gain some weight and fat around belly. Currently my fat percentage will be around 20%. Now I’ve started my workout training from last week and considering ketogenic diet for loosing fat. I wokeup early and drink black coffee (without sugar and milk) before 20 minutes heading to gym. I do intense training for around 1 hour. After workout, I drink around 2-3 glass of lemonade (water and lemon only), eat 2 full eggs, eat one amla, eat a cup of chickpeas, and do breakfast with two chapaties within one hour of workout. I take simple salad for lunch comprising tomatoes, onion, beatroot and kakdi. I take black coffee around 5pm, eat two or three amla in evening around 7 pm. And i do dinner around 10pm, i take around 3 chapaties in dinner. Currently my diet has less fat items like cheese etc. I avoid sugar and salt as much as i can. I do not eat chicken and fish on regular basis. I drink around 3-4 liters of water. I take multivitamin tabs for vitamin balance and cod liver oil capsule for omega 3. My query is what should i add on my current diet and what should i reduce to achieve the goal to get flat tummy and abs and reduce overall body fat? Are chickpeas socked in water good? If I have to eat cheese which brand should i consider? What should I change for my rest days? Should i add more fats in my diet? I’m more concerned about my dinner because i don’t know how to cook and i need to depend on what my mom cook for dinner. Any help and suggestion are appreciated.
Hi ,
your diet routine is good. although it is not a keto diet . keto diet will involve a lot of fried food and a lot of meat . no roti at all .. will you be able to manage it ? if yes then please follow the plan mentioned above as it is . if not then i will suggest you to follow any of our 1200 calorie diet plan for weight loss.
yes soaked chikpeas are good . but eating food within 1 hour of workout will make you gain weight in stead of losing weight . so please change that
Hi Payal,
I am 5 feet 7 inches and 80 kg in weight. I have started gym last week. I am trying to start a diet plan. And here is the crux, it takes around 4 hours to and fro from office. And after reaching home, I go to gym. I want use this keto diet plan. My question is how much quantity should I eat, i.e. if I eat cheese pakora in my breakfast(W1), then how much 2, 3 or 5?
you can have 4 to 5 pakoras .
4 weeks keto diet ke baad kya hum phir se 1 week se start kar sakte hai keto diet taki aur weight kum ho jaye ? Ma’am please jawab dijiyega.
yes you can start from phase 1 to lose more weight with keto diet plan
Hi ,
Thankyou for the diet plan. I am a5 feet 1 inch with 70 kgs . I am trying to lose weight . I do almost one hr cardio / weight training 5 days a week . Can I follow this diet ? Do we need to eat all that is mentioned in breakfast / lunch / dinner or only any one item
? Also I do get bloating issues when I try to eat protein rich foods such as Brussels broccoli etc . I Am a non veg and eat chicken
Hi Vidhya ,
yes you can follow this diet .. the sign ” / ” is for ” or ” . so you need to have either one of the mentioned item.
Thank you for your prompt response. I don’t eat meat, fish or Chicken. Why can’t I do Keto diet being as vegetarian? What is an alternative do you suggest? If eating cheese and fat help reduced weight, I don’t have any trouble following it. It was my only concern as I have gained a lot and afraid of getting worst. Can you propose vegetarian meal plan, that I can follow and still do keto diet? Do you think, I should add more exercise? if yes, please propose what type?
I know I am asking lots of questions but your inputs will be much appreciated.
Hi Parnita ,
basically vegetarian protein sources have some amount of carb . and i will definitely not advice you to start living on fat and cheese , weight loss will be there , but your body will become home to many many deficiencies and low immunity and other diseases will be invited soon. Keto diet is hence best to follow only when you have meat and fish consumption. so i suggest you to start working out intensively … change your current pattern and timing and activity .
do tai chi / kick boxing / pillates instead of the regular ones . these help in losing weight quickly . specially helps in losing the stubborn weight. diet wise follow a healthy 1200 calorie diet reime . if you want i can prsonalize a suitable chart for you . check this – https://www.dietburrp.com/diet-services/
Hi Payal I am 45yrs old 5’3″ tall weighing 63.5kg. Want to reduce around 6-7 kg. Can I follow the diet menu u have mentioned above. I also have hypothyroidism.
yes you can follow the menu .
Hello Payal,
Thank you for sharing this. I am 29 years old with height of 5.6″ and weight of 78 kg. This is my post pregnancy weight (it’s been 6 months). It was 63 kg before pregnancy. I ate lots of cheese, butter and oily food during my pregnancy as I was craving a lot. I thought I would go back to my normal weight in 6 months but looks like that is not happening. I have started keto diet since a week and lost only 2 kg on;y. I haven’t follow your diet plan as I was wondering it has lots of cheese and butter and might increase my weight instead. I do 45 min walk everyday about 3 miles. I take omelette in breakfast with cup of milk, Salad in lunch which includes lettuce, tomatoes, spinach with cup of yogurt and dinner Curry with 1 oat Chapatti(Small). Could you please tell me if I am going on right track?? Also, would it help me lose weight if I follow your diet plan, keeping in mind that I have already gained a lot and have lots of fat in my body. How your diet plan which contains lots of cheese, butter and oil can help reduce weight?? I want to avoid fatty food as I am scared that it will put on some weight and fat in my body. I have heavy upper body then lower body and I still havebig tummy portion after pregnancy.
Your feedback and advise would be extremely helpful to me. Thank you again and would really appreciate your response.
Hi Parnita ,
you have mentioned egg but no meat . do you eat fish and chicken ? if yes , then please move ahead with the keto diet . the cheese and all fatty foods like butter are included because that is what keto diet is all about . fat and protein take the body in a ketosis phase.
if you dont eat meat / fish , then keto is not a right choice for weight loss. let me know .
Hi Payal – I’m 5.9 and 82 KG fatty guy :( followed too many ways to get rid of my belly fat and over weight problem. from tomw i’ll start your diet plan and will keep on posted the results.. I’ve only request since i’m pure veggie guy ( not even egg) its difficult to survive for whole day ultimately I have option starving.. and that I dont want to do that….
Could you please share other supplementary options that I can follow being pure veggie guy. I’m sure few of here also looking same kind of response..
thanks
Madhur
Hi Madhur ,
i am really sorry to dissappoint you , but keto diet is really not for a vegetarian . the diet does not have much impact on weight and has more sideeffects then the good ones . i would advice you to change your decision . there are several other diet plan on dietburrp that are truly suitable in your case for intiating weight loss. please look at our weight loss diet section and choose accordingly.
Hello mam , I was suffering with seizers (fits) frequently . I consultanted many doctors they simply told to use tablets. Is it helpful for me by following this diet to increase my brain strength and be free from that disease
yes you can use this ketogenic diet fo get rid of your seizures too
Hello Payal ,
Replying to your response to Rajesh on September 11, 2017 at 3:53 pm.
Yes , Iam following the diet mentioned in your article i.e 4 week keto diet.
All diet food is same as mentioned ,Except Bullet coffee ,I just drink plain black coffee without sugar.
First 2 week reduced 4.5 kilos , 3rd week completed but no change in weight loss.
My workout every day includes 30 mins brisk walk approx. 3 KM ,15 mins regular body excercises ,50 to 75 Abdominal crunches (Ab-Crunch).
Please help next course ,Now again iam starting the 1st week keto diet plan.
Help me
Hi Rajesh , can you increase your walking to 45 mins ? and bullet coffee is extremly important. please use the same formula as mentioned .. do this for 3 days and see the weight change … if not , then go back to week 1
Mam do tell me my by is 26.25 n wt.is 65kg my height is 4’11” I want to reduce my body fat n wt. I’m doing 1hour strength training exercises at home watching utube pls.mam guide me for how long I have to take this diet.
Hi Seema , do it for a month and lets see the results and then we can decide for how long you need it .
Hi.. Mam I am Rahul 30 years old 82 kg weight…I want to know …I m goin to start keto diet …how much gms of carbs I should intake for startup and what type of it? … and I read your article about diet plan ….is that what I exactally should follow??? and u wrote that there are some side effect of it …is that any cure or precautions to get rid of these side effects ?.and if I achieve my goal of mantain my weight between 65 to 70 kgs..after that will I continue with keto diet or start normal diet plan according to my weight..
Hi Rahul ,
too many questions .. please see your answers below –
how much gms of carbs I should intake for startup and what type of it?
– start with 1500 calories , and take 5 % cals from carbs. any carb is ok
… and I read your article about diet plan ….is that what I exactally should follow???
– yes you can do that .
and u wrote that there are some side effect of it …is that any cure or precautions to get rid of these side effects ?
– nope , all diets that restrict 1 nutrient over other come with some side effects and keto is one of those.
.and if I achieve my goal of mantain my weight between 65 to 70 kgs..after that will I continue with keto diet or start normal diet plan according to my weight..
– ypu can follow our 1200 calorie diet plan .
Hi madam
I am new to your blog. My age is 31. I am trying for pregnancy for 2 years but unsuccessful. My height is 155 and my weight is 72 kg. Recently I have been diagnosed with uterine fibroid (4 multiple fibroid) size is small about 5cm. But they are not in cavity still I am not able to conceive. I want to reduce my weight and shrink those fibroid without surgery. I don’t have any other problem of fertility. Could you please suggest the diet and exercise to reduce at least 10 kilo in 2 months and shrink fibroid.
Thanks and Regards
Parijat M Choudhuri
Hi Parijat ,
see this – https://www.dietburrp.com/diet-services/
Hello Madam,
Iam rajesh..age 36 and height 175 cms. I weight was 99 kilos 3 months back…now reduced it to 89 kilos through strict diet,gym workout,walk and jog .
So total 10 kilos in 3 months..its really good.
I have followed your 4 week keto genic plan as mentioned in diet burp.. In first 2 weeks of it i lost 3.5 kilos with 1 hour daily workout…3rd week which is fasting also completed now on 9th day when measured my weight it is same as seen in last week i.e 9 days back. It remained same 89 kilos.
Now iam bit confused can you help me or suggest what next should i go for ?
Iam healthy and energetic now i do not have any symptoms..
Awaiting you reply please
Regards
Rajesh
Hi Rajesh ,
what are your exercise schedules ? are you following the plan as mentiond in the article or with variation
Hello madam, I am 5.2 and weight 74, ivf patient on medication.. done my egg retrieval but still implantation not done. Doctors want me to loose more weight. So I am on glyciphage 500, ecospirin 75mg, folvite now please suggest how to reduce my weight fast. Regards
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.
Hi Payal,
Bumped into this site and it seems amazing. My husband is about 5’8″ and is slim overall. He has a bloated belly and it does not go with any amount of workout and diet. He works out on the cross trainer/outdoor walking for 45 min a day (has been doing this for 4-5 months now)
His food habits are very controlled too.
Breakfast: Idli/Dosa with coconut chutney
Lunch: 3 chapatis with a bowl of vegetables/dal
Dinner: Bowl of fruits
Two glasses of ABC juice everyday
Starch removed rice only once a week
We are vegetarian who eat egg as well. Can you please suggest whats the best way to get rid of bloated stomach and lose fat from the stomach?
Thanks a ton!
Parinitha
Hi Parinitha ,
walking and cross training will not have a direct impact on his abdominal muscles . he should do some exercises which involve abdominal muscles , t his will help in toning up and losing the belly fat . planks done after every walking and cross training sessions will definitely help . you can find more details here –
https://www.dietburrp.com/tips-to-lose-belly-fat/ and https://www.dietburrp.com/how-to-lose-tummy-fat/
Hello Mam,
Just wanted to ask i do workout for 5-6 days a week, at rest days should i reduce my calorie intake or should i keep the same..
if you are looking for weight loss, then please reduce the calorie intake. that will be beneficial.
Hi Payal, thanks for this article!
I would like to know more of what can be eaten and what not when in keto diet. For example, ghee, which fruits can I eat and what to avoid, etc.
I had one question: Which diet will be the best in case of hypertension/high BP and borderline cholesterol?
Hi Rohan ,
if you have high cholesterol , then instead of following keto diet , you can follow this short 1 week diet plan that will help you in both regards , then follow our hypertention diet plan or 1200 calorie weight loss diet plan . check this – https://www.dietburrp.com/indian-vegetarian-diet-plan-lose-weight-7-days-gm-diet/
Hello payal.
I am 183 cms and 145 kgs. I need to loose weight i started gymjng and had a back injury. How effective is keto diet with moderate exercise?
Hi Rahul ,
yes you can follow the diet , if exercise is moderate , then decrease some calories from your total intake .. my be 200 calories less will be good.
Can we eat soya chaap or soy nuggets ,
Also its a plus point in social gatherings as it ia easily available in Indian restaurants.
yes you can , but mind the quantity as soya comes with some carbs , it is not carb free like meats .
Hello Mam
I am a vegan and want to lose weight. I m of 169 cms with 74 Kgs of weight. I have started gymming when I was of 78kgs, thereby reducing 4 Kgs. Bt after that my weight becomes constant even after gymming. Could you please suggest me a vegan Keto diet to acheive my set target of 68-69 Kgs. I usually spend 60 mins in gym on weekdays which includes cardio and weight exercises both.
Hi Piyush , i am afraid i havent worked out on a vegan keto diet as yet . will let you know when i do.
hi payal mam..m 26 yrs old n 60kgs.. my height is 156 cms.. my upper part is heavier dn lower.. is keto is suitabl for me.. i can go for veg or non veg both.. n how mch is this beautiful effective.. for how mch tim i hv to do workout n vch kind of workout?
you can workout for 1 hour a day , follow the non – veg version for better results . you can do any intensive workout
Dearest Payal
Thank you for this keto diet plan.I am a big time foodie .But unfortunately, this healthy (kind of fat ) girl is planning to get married in early next year and like always I want to lose weight.I am 56 and my weight should be 50.
Kindly suggest me a diet plan .Please
Hi Loni ,
what is your height ? if you are a non vegetarian , the above mentioned diet will help .
Hi Payal ,
I am 43 years old , stand 5′.3″ tall and weigh 58 kgs ,,and working for a private company. My day starts at 5 in the morning and i hit the bed at about 11 at night , with a busy day its tough to take out time for gym / exercising . Request you to kindly share a personalized diet plan for me. I am briefly sharing my daily diet
Morning starts with a warm glass of water with lemon , before leaving for work around at am a seasonal shake or a glass of milk without sugar with 5-7 soaked almonds , around 10 i take a cup of tea with one medium size parantha or brown bread sandwich , around 12 Papaya , at 1:30 one Chapati with sabzi/dal , around 4 green tea , at about 5:30-6 i either eat a sprout salad or a sandwich again brown bread ,or fruit ,, i usually skip dinner but in case i feel hungry i only eat Dal/sabzi that’s made.
Please help i need to loose at least 5 kgs.
Thanks in advance
Hi Garima ,
to get a personalized diet plan , please check – https://www.dietburrp.com/diet-services/
the diet you mentioned is not a keto diet , but a general low cal diet . since when are you using this diet ? have you lost any weight qith it ? we can proceed accordingly
Hi, Payal
I intend to start my keto diet in a week time. I am vegetarian person (donot mind eating eggs). I live in Gujarat state. I am 50 years old male, 86 kilo weight, 6 feet height. Can you please recomment me few recipe for my keto. Or suggest me the vegetarian recipe book kito diet. Do I need to take extra electrolite while in keto diet. Please guide me…thanking you in advance.
Hi I m a vegetarian but egg is fine with me.I am 65 kg my idle weight should be 55.Request you to please suggest me a diet plan
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.
For got the email id : amitabhtrehan@gmail.com
mailed the details
Hi Payal.
I would like to get customized Keto eggetarian diet if possible to loose 6 to 7 kilos in a month.
Please advice and email on
Appreciate your help and guidance for healthy living.
Regards
Jalpa
Hi Jalpa ,
Have removed your email id from commet for better …. i have emailed you the details for customized diet plan … please check .
Hello Payal. Would it be possible to get a one week diet plan. I am a non vegetarian but have sugar and thyroid issues. Can u send me a plan to get me started please.
Hi Sbilpa , sure . please check this page – https://www.dietburrp.com/diet-services/
Payal how do I get a customised keto diet plan from you. Kindly email me at samira.shariff@ymail.com
Hi samira ,
mailed you the details .
Hi Payal
I am a 32 ye old homemaker mom.my weight is 74.kgs n I am 5’3″.can you please tell me is the keto diet ok in the long run.i have read there is tremendous load on kidneys. Also what basic changes can I make in following the keto diet. I like the above plan n want to start it asap
Hi Shweta ,
yes its not good in the long run , but you can follow it for a short duration like a month. the basic changes are the changes made in week 1 .. please see the article , it guides you through all 4 weeks.
Can we use (Fortune) mustered oil in keto diet..??
yes
Hello payal
I am 19yrs old my height is 5’7 and weight is 76 i want to loose my weight .i went to gym but not regularly as i am a student so can i follow this diet for weight loss
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.
Hi Payal
I am Dhruv, 28,6’1″,89 kgs. I want to reduce my weight to around 80kgs. Since i am a regular gym goer i take 1 scoop of protein powder which has about 25gms of protien and 3 gms of Carbs. Can i follow this diet and reduce the weight while still consuming protein everyday?
Thanks
Hi Dhruv,
yes , 3 gms carb is ok , it comes under the allowed carb intake.
Hi Payal
It is motivating to read your tips and advice. I am 53 years old and 150 cms height. My weight has skyrocketed to 90 kgs. I hv tried various weightloss methods and they hv all worked well for me. The problem is sustaining. I hv hypertension and thyroid problem. I am on medication. Pls advise of i can follow this diet. Thank you.
Hi Naliniji ,
Thank you for your appreciation ! yes you can follow this diet for a short period , like 1 month , then switch back to a normal , balanced 1200 calorie diet plan .
Hi Payal,
I suffer from rheumatoid arthritis. Can I follow your plan especially with autoimmune disorder and high inflammation? Would high fat content cause any issues? I am 38 years old,153 cms tall and weigh 74. My doctor wants me to loose weight.
Kind regards
Hi Bonika ,
you should follow a much healthier , balanced diet plan for weight loss . seriously , that will help … check these –
1] https://www.dietburrp.com/indian-diet-for-arthritis/
2] 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.
please get back to me if you have any doubts .
Hey, I am 24 years old and I have been suffering from PCOD since a while. My height is 165cms and I weigh 65kgs. I exercise regularly but I am still finding it very difficult to lose weight. My gynecologist has said that all I should care about for my PCOD is lose weight, rest all will be fine. Do you think I should go for keto diet?
Hi Pooja,
if you are a non – vegetarian , you should definitely try following this indian keto diet for weight loss.
Hi,
I am suffering from hypo thyroid,taking some medications for dry skin and also my SGPT is slighly high so taking medication for that too. My weight is 96 and my height is 170 cm. I want to follow your diet plan. Is it safe with these medication going on? Plz help
YES . YOU CAN
Hello Payal,
My weight is 93KG and Height 175 cms . I want to reduce my weight to 80 kg as per my BMI it is 78.
I go for 40 mins walk every day in the morning .no other physical activity after this
I read your 4 week ket diet plan and sounds good to go with it .
My question is in this 4 weeks keto diet how much weight will be lost if followed strictly.
2nd question what about the diet after 4 weeks ?
Please suggest
Hi Rajesh , weight loss differ from person to person hence i cannot give you the exact numbers , but it can be anywhere between 8 – 10 kgs.
after this cycle . you can follow our 1200 calorie diet plans or weight loss.
Why was my comment deleted ? I even sent an email to ask for a personalised diet chart.
Hi Saakshi ,
we dont delete any comment , unless they have spamming links or objectionable language . your comment is not posted immediately , as it is queued for moderation and a suitable reply / solution to your query / comment . it will appear on this page soon . your emails must have been answered by now as well .
Hi , I am Sarath , age 22 weight 105kg.. i need to reduce atleast 20kg.. do i have to follow this diet strictly or eat less ?
follow the diet as mentioned above in the article .
Hello Payal,
This is Mukesh age- 32 , weight – 87-88kg, height- 5.9” from Mumbai, I want to loose weight n at same time want to maintain it around 75-77 kg. I have heard that before any diet we should detoxify our body then it will affect more. Will you please suggest some detoxification process or things to eat or to consume to detoxify the body and diet for me? and what will be the best diet for me to start then ketogenic diet. especially i have digestion problem, gas acidity and all. and one more issue that i am a vegetarian, not even eggetarian :(
Kindly help me out Payal ji. I will be very thankful to you.
Thanking you.
Mukesh
Hi Mukesh ,
looking at the health issue and your food type , it is best if you follow a balanced 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, I am 32 years old and have high blood sugar levels. I am not taking any insulin or medication because i wish to reverse it through diet and exercise.
Is ketogenic diet safe or suitable for me?
Hi Sakshi ,
it is ok in the short run , but the best way to lower and control your sugar is with a balanced diet , this will help in all possible ways . if your current levels are very high, you can follow keto diet for a while , and then shift to following something better nutrition wise.
Hi Payal! Thanks for sharing the beautiful information. As we Indians are used to rotis and all, can you please tell me what is the substitute for wheat or jowar roti in keto diet? I heard almond flour can be taken but is it safe? Can you include any other options for flours. And can we take dal, like mooong or tuar ki dal? Please include some options for vegetarian person
yes almond flour can be taken . you can make cookies and cake out of it along with butter and have . vegetarian sources of protein like dals , moong and tur , are not free from carb , they have some carb in them , so it is better to avoid these foods. are you a vegetarian or a non – vegetarian ?
I am nisha 22yrs old
my weight is 65kg
my height is 157cm
i have irregular period .Doctor said to reduce 10kg. i gained 8kg in past 6month.how can i reduce my weight fast.please tell some simple exercise and diet to reduce my arm fat and weight in 2 month.because i am getting married in 3 month.
Hi Nisha ,
If you are a non vegetarian , this keto diet will really help you in losing good weight and that too very quickly . a 45 mins workout should be incorporated in your daily routine . you can choose from walking / gyming / running / jogging or whatever you choose.
I m rohit 32 height 5’11” weight 110 pure vegetarian cn i strt this diet.
Hi Rohit , Avegetarian keto diet , will not do much in terms of weight loss in comparison to a non – veg keto diet . if you are in to workouts , you can rather check the indian version of atkinsdiet for weightloss, here good vegetarian options are possible and weight loss is good too. please check this – https://www.dietburrp.com/indian-version-of-atkins-diet/
Hi Payal i m 39 year old vegetarian and eggitaria I am 65 kg ,thyroid with 50 mg medication from past 8 years ,could you please suggest if I would loose weight with this diet.i have a month to target as there is a wedding to go I indeed to loose 7 kgs.i m ready to adopt an extremely strICT diet but I need to loose this weight .will no carb diet will make sense to me to achieve my goal or keto will work for me.i started today itself had eggs in desi ghee for breakfast but had green tea with it too is it wrong to do so .can you please post me a plan my need base .i like to binge every two hours as it is my stress burster could you guide me if it is wrong to do.
Hi Gugu,
I think you will get better results if you followed an indian version of Atkins diet – https://www.dietburrp.com/indian-version-of-atkins-diet/ vegetarian or only eggs in keto diet will bore you , and the results will not be very effective as veg sources of protein contain some carb .
Hi Payal,
I just wanted to check the portion of coconut oil, cream and butter are all in same proportion like one spoon each.
I am following below diet from last 04 days :
Breakfast : two egg omelette either with capsicum and cheese or spinach and cheese cooked in butter
one day i made besan and ragi chilla with groundnut and coconut chutney
Snacks : Green Tea/ Black Tea/ pista/ Almond
Lunch : chicken / paneer / brinjal
Evening : Black coffee / apricots / walnuts
Dinner : Chicken sausages / paneer / cucumber
one day i made palak panner
What should i change in my diet????
First two days i felt bit low in energy and had terrible headache. Now I am fine.
Hi ,
yes 1 tsp each .
the diet looks ok , exceot the ragi chilla . it has carbs .. include fish in your diet
Hi Ms. Payal,
this diet looks very interesting and can be followed.
i am getting married in February and according to the charts since i am 5.6″ and my weight is 75 kgs. i want to reduce to about 63-64 kgs.
but since i will again have to eat certain foodstuff after getting married even if it means in very small portions. can i lose weight with this diet n reach maybe 61kgs and than eventually get my body used to the rest of the food slowly so that i dont gain 3X faster. please help me understand how do i go about it?
one more thing i have heard if you do a protein rich diet you need to drink lot of water so that it doesnt strain the kidneys and all the extra uric acid is removed from the body. is that true?
Hi Samira ,
yes you have heard it right about the increased water intake . after finishing the keto diet 4 weeks , take a break for 1 week and follow our 1200 calorie diet plan for weight loss , this will bring in stability in your routine and you wont put on the lost weight
Hi Payal,
Hi Payal,
I am 35 yr old with 80 kg weight and 5’4” ht. Vegetarian and eggeterian.I have 2 kids. I have active lifestyle. I am low on cheesy food , rarely visit restaurant and love to eat home cooked food. On thyroid pills now also triglyceride level is inclined. Is Keto diet good for me? or should I start Low carb diet ? I do exercise 4 days a week and also started water therapy to cut down excess fat. Thank you.
Hi Gauri ,
you will not be able to stick by keto diet because of your vegetarian food choices . egg is not enough . keto is best followed if you eat other bnon – veg food . other wise , it is best to stick to a low carb . high protein type diet.