A ketogenic diet is the most trending weight loss diet this season. A lot of my readers asked me if I could help them with a ketogenic diet plan for weight loss. So here I am with my very own Indian version of ketogenic diet. You must be wondering why did I make an Indian version of ketogenic diet? Well if you search the internet for ketogenic diets, all you will find is Non-vegetarian food which we Indian hardly use. So why not carry a useful diet plan that derived from other nation and Indianize it for the benefit of my readers.
The ketogenic diet is also commonly known as a low carb high fat diet (LCHF diet) or Low carb diet.
How does a keto diet help in weight loss?
Contrary to most weight loss diets and programs, a ketogenic diet works on the principle of consuming less of carbohydrates and more of fats.
- Ketogenic diet requires you to eat fewer carbs.
- The body thus enters a state of ketosis.
- Ketosis involves breaking down of stored fats in the liver in order to produce energy for the body. The stored fats in your body will be used and you lose weight faster.
- When Fats will not get deposited in the body, you will become leaner and healthier.
- When you have fewer fats, your body is saved from various harmful diseases such as diabetes, coronary heart disease, and cholesterol. This helps to increase your quality of life and also gives you longevity. This might seem difficult in the beginning but we humans can adapt our bodies to changes in a very short time.
Modifications required for adapting to a ketogenic diet
If you’ve decided to try the ketogenic diet, you would definitely need to take some time to plan your meals. Firstly, just reflect and figure out the number of carbohydrates you eat every day. Now decide how much you can cut them from each meal. Carbohydrates should not be more than 15% of your entire day’s diet. You should plan a diet such that each meal contains just 5% carbohydrates.
To begin with, try and cut down the traditional sources of carbs.
- If you eat three chapattis for lunch, reduce it to two.
- Eat only one chapatti for dinner.
- Green leafy vegetables, root vegetables and fruits contain lots of vitamins and minerals and they supply very fewer calories to the body. They can easily supply the required amount of carbs to your body every day. Moreover, they make you feel fuller faster and for longer periods of time.
- Avoid eating refined flour since it can affect your gastrointestinal system adversely and also contains lots of calories.
- Stay away from aerated drinks, packaged juices and sodas as they contain lots of sugars and they will put all your efforts in vain.
Indian Version Of Ketogenic Diet for weight loss
The following plan is tailored for Indians with a sedentary lifestyle. This plan provides around 1600 calories in total. It includes 20 gms of carbs giving 80 calories, 74 gms of protein giving 296 calories, and 136 gms of fats giving 1224 calories. You can add or decrease calories based on the type of lifestyle you live and your personal requirements.
Tip -To increase Calorie intake – increase the amount of olive oil, Peanut oil, Little Butter and coconut oil. use them as a dressing on your salads and veggies. make your low carb snack in it or use it to cook veggies of your choice.
To decrease calorie intake – You can simply use the portion control trick or just minus a meal.
If you are a vegetarian, check this Vegetarian Keto diet plan.
If you are a Diabetic, Check this Diabetic Keto diet plan.
4 weeks diet chart of Indian Version of ketogenic diet for weight loss –
A proper keto cycle works for 4 weeks. let’s see the diet week by week
Week 1:
You can alternate between or choose from the below mentioned options for the entire week
Breakfast
- Cheese pakora (fried in peanut oil/coconut oil)
- Cheesy egg omelet with lots of cheese (cooked in olive oil and butter )
- Cheesy scrambled egg with lots of capsicum (cooked in olive oil and butter )
Lunch
- Simple salad (spinach, capsicum, mushrooms, stir-fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes only veggies topped with lots of cheese )
- Cream of palak soup with stir-fried mushrooms/broccoli
- Solkadhi and baked french beans (whole ) with cheese
- Cauliflower curry in coconut milk and coconut oil
Dinner
- Baked spinach with cheese and cream
- lemon chicken stew
- Fried Paneer pakora
- Stir-fried mutton with spices of choice
- Cabbage salad / Cabbage thoran with coconut (Kerala style veggie)
Week 2:
This week we introduce a special mix of coconut oil, cream, and butter. all you need to do is beat these 3 ingredients together and gulp it down. I know it is hard, but you will do it if you want to lose weight. If this sounds like torture to you, mix it up with your tea or coffee decoction. Add whatever spice it takes for your tongue to accept this. Please don’t add any sugar, you can use artificial sweeteners like Stevia and sugarfree natura. This mix will help a great deal in enhancing your fat loss. Let us call this coffee mix as Bullet coffee.
Breakfast
- Bullet Coffee (Coffee/tea mixed with coconut oil, cream, and butter mix )
Lunch
- Simple salad (spinach, capsicum, mushrooms, stir-fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes only veggies topped with lots of cheese )
- Spiced, fried paneer pakora
- Red channa salad
- Lemon chicken
- Soya nugget curry
- Stir-fried Ladyfinger with peanuts (Maharashtrian style)
Dinner
- Stir-fried French beans with cheese topping/cheese fondue
- Cauliflower cooked in coconut milk and coconut oil
- Cream of mushroom
- Chicken stew
- Cheese Pakora
Week 3:
As the week progress, the keto diet is going to get tougher by each passing day. Week 3 calls for a fasting stage. So we are going to eat early breakfast, no lunch and after 12-hour fasting, we will have a fat full dinner. This is called intermittent fasting. (Read more about Intermittent Fasting )
Breakfast
- Bullet Coffee
Lunch
- Fasting, just keep on sipping water and sugarless green tea/lemon water with pepper
Dinner
- 6-8 soaked Almonds every day for this week
- Chicken in pesto sauce with paneer and spinach leaves stir-fried in olive oil
- Paneer Chilly
- Chicken barbecue with spinach and cheese salad
- spinach egg omelet with lots of cheese
Week 4:
It really really getting very tough now. this week you are required to eat only dinners. while fasting for the entire day. Yes, you can have green teas, lemon water (with salt and pepper ), Green Teas (without sugar), and yes lots and lots of water. If fasting this strictly seems difficult for you, you can go back to week 2 and start following from there on again.
*Note – Although I am giving you all the information about the Indian version of the ketogenic diet, now you know how strict it is to follow. I strictly do not recommend you to follow this diet without the proper supervision of a dietician. You are responsible for your own health. So take care of it.
Breakfast
- Black tea/lemon tea/peach tea (without sugar)
- Black coffee
Lunch
- Green tea ( Without sugar)
- Lemon water (without sugar )
- Lots and lots of water
Dinner
- Stir-fried Green beans with coconut and peanut
- Shezuan chicken
- Spinach cooked in milk, cream, and cheese
- Stir-fried veggies with spices and cream dressing
- Chicken stew
- Thai chicken
- Lemon chicken
- Stir-fried paneer with spinach and bell pepper
- Almond flour pancakes
I hope you have now understood the 4 weeks cycle of this Indian version of the ketogenic diet.
Tips on Easy low carb cooking
Here are some cooking tips that you can use while following the Indian version of the ketogenic diet
- Instead of eating meats with rice or roti, you can simply consume some organ meats such as heart, liver, and kidney since these will give you ample proteins but take care not to overdo it.
- Just wrap the meat patty in lettuce and enjoy a healthy meal.
- Have you ever tried a sandwich without the bread? Just put some vegetables and the patty in two slices of cheese; you don’t need those unhealthy carbs!
- Can’t think of eating a vegetable curry without a chapatti, grill the vegetables and/or the chicken and season them with salt and pepper. That itself is a meal that will fill your tummy.
- To satisfy your hunger, eat lots of salads. By salads, we mean low carb salads. Do not add heavy dressings like mayonnaise or other dressings. Mayonnaise was anyways never a salad dressing; use only olive oil or hung curd. Your salads will taste simply amazing and will be highly nutritious too.
- Baking the food is another option. Baked chicken wings are not only low on fat but also extremely delicious. Sauté a chicken breast in olive oil and add some broccoli along with some cheese. Add some seasoning to it and enjoy a healthy snack.
These low carb recipes in the Indian version of ketogenic diet will not only be a welcome change from your traditional meals; they are also more nutritious! What more can a person ask for?
Buy Detailed Diet Chart of the Indian version of ketogenic diet
If you are looking to get a complete, day by the day Indian version of ketogenic diet chart, you can buy our E-book.
- This Ebook consists of a detailed 4 weeks diet that will help you in your weight loss journey.
- It has a proper Exchange list of ingredients, that will help you buy the needed ingredients in advance.
- It has details of nutrients and calories that you will be consuming in this span of 4 weeks.
- Here is the link to buy this detailed Indian version of the ketogenic diet
- You will get another Ebook for free. This will be Keto recipe E-book.
Advantages of the Indian version of ketogenic diet
A ketogenic diet has the following advantages:
Weight loss becomes easy
Since your body is utilizing all the fats, you tend to lose weight faster. When you lose weight rapidly immediately after following a keto diet, it acts as a driving force to motivate you further and helps you to keep in shape.
You, Will, feel energetic
Fats are the most effective source of energy and you would feel energized throughout the day. Fats are supposedly the most reliable source of energy that you can give to your body.
Your Blood cholesterol will be controlled near normal
The fats of your body will be used constantly for energy. Fats will not get deposited in your bloodstream. This will help in reducing the bad cholesterol levels in the body and prevent the clogging of arteries. This will also reduce the risk of heart disease and stroke.
Blood sugar levels are within range
A keto diet makes you consume more healthy foods which have fewer sugars and the fats that you consume are being utilized. This helps to keep the blood sugar levels within the normal range.
Helpful in treating disorders of the brain
Image : Copyright: carlacastagno / 123RF Stock Photo
Research has shown that the keto diet has helped in treating various brain disorders such as epilepsy in children and for cancer patients. You can use this Indian version of the ketogenic diet plan for any epileptic patient as well.
Disadvantages of following a Ketogenic diet plan for weight loss
A ketogenic diet for weight loss has some disadvantages:
It Makes you lose muscle
When the body is in a state of ketosis, you also lose muscle. This can make you feel fatigued in the long run.
Puts a strain on the kidneys
Our body burns carbs for energy requirements. When you refrain from eating enough carbs, the body starts burning fats to get energy. This puts a lot of stress on the kidneys.
Makes it difficult to eat at social events
Let’s face it! A keto diet does put a lot of restrictions on your diet and it can become cumbersome for a person to attend social events. It is difficult to get custom-made food outside the house, neither can you avoid going out!
May cause nutritional deficiencies
When you cut down on the carbohydrates in your food, you might suffer from the deficiency of certain minerals and vitamins that are contained by carb-rich foods.
You may be interested in reading –
- Indian Atkins diet
- The Indian version of GM diet (vegetarian )
- Paleo Diet ( Indian version )
- The Indian version of GM diet (Non-vegetarian)
- Low carb diet
- Indian Gluten-free diet for weight loss
The keto diet has gained popularity in India in a very short span of time. The very fact that it makes the body burn all the stored fats is enough to make a person go for it. Many people, who have tried it, claim that they have lost significant weight within just 10 days of starting. Although, it might be true one must remember that each individual’s body has a different metabolic rate so you must consult a dietitian before you go ahead with this! If you have any questions for us on our Indian version of ketogenic diet please feel free to leave a comment. we will definitely try to help you.
Read – Indian ketogenic diet recipes.
Benefits of Himalayan Salt Lamp :Jalaiye Ek Diya Swasth ke Liye
hi i am 77 kgs and 5’3 in height. i want to know how effective this ket diet is and especially the third and the fourth week have a lot of gap in meals so is it ok to do so? also how can i introduce chia seed in my diet? how effective is keto diet ?
Hi Ana ,
yes it is effective in weight loss . and it has its own pros and cons . every thing mentioned in the article above . yes the gaps are planned . and it works well only with this.
Hi,
I am 27 yr old female, 5’2″ and weigh around 62 kgs. I am vegetarian and would like to follow the Keto diet. 2 things I’m worried about: 1. Sometimes when I skip meals or when food is delayed by even an hour, I experience sweating and fatigue and cannot progress with my work till I have sugar (like a bit of chocolate). 2. Other times, staying hungry results in gas and severe migraine which lasts 4-5 hours where I am completely put out of my daily routine. The migraine does not quell unless I take painkillers.
Is Keto diet good for me? I am really interested in doing the diet but these 2 points are my major concerns.
Hi Suwarna ,
i dont think keto is apt for you looking at the problems you hve mentioned . have you tested your thyroid ? your body will not react well to no carb or low carb diet . it is best that you follow a general low calorie diet plan for weight loss.
Hi..i am 42 years. 5’6″ height, 69kgs. Wanna lose around 8kgs. I don’t eat rice and roti. Only vegetables, fish, Chicken, eggs, mutton. And I do Zumba thrice a week. Please help.
you can follow the diet plan mentioned above
Hi, I am 20years old and willing to start keto can you please suggest the quantity of the meals you have mentioned.
Hi Disha ,
we are soon uploading the entire plan with quantity and calories
Hi , I am Abhinav Khanyal 27 years old ,weight 94 kg ,height 172 cm ,I’m doing regular cardio for 1 hour and 1 hour weight training exercises since 4 months but my weight remain the same till date.
Is it the diet that I have to change and I don’t eat junk foods at all.
Please mam guide me with keto diet plan, I can have veg n non veg.
I will be very thankful to you.
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 ..
Hi Payal,
Hi. I am 50 years old woman working woman with sedentary life style. My daily routine involves usual kitchen and house work, with no physical exercise as such. My weight is 82 KGS but I have a lot of fat on my waist, abdomen and hips area.
I want to reduce around 15-20 KGS of weight but majorly I want to reduce fat which is collected here and there on my body.
Owing to this fat accumulation I have a lot of knee and joints pain. Need your advise and help.
Hi Anju ji ,
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.
hey, i am 17 and wnat to loose 10 kg ,i am cureently running and doing HIIT training with school can you tell me any diet which i cn manage with school? or keto will be the best?
Hi Lisa , what are your height and weight stats ?
Hello, I am Jwmwi ,24 yr old, 5.4″, 84 kg. Since I stay in the hostel and cookin is not allowed I couldnt follow proper diet plan.Can you plese suggest me keto diet plan which is possible
Hi ,
Sorry i dun have any specific plan ready as per your requirement . but you can check this – https://www.dietburrp.com/how-to-lose-weight-while-staying-in-a-hostel/
hey ,
Im sindhu . I am 5’4 and my weight is 78kg . I have vitamin d and b12 deficiencies. Is it still okay to follow keto? if not can you suggest any other diet and where can i get the ebook?
Hi Sindhu ,
dont worry , the type of food you are allowed to eat in keto will help you improve your VIt D and Vitamin B12 . if you are a non vegetarian .
Hello Maam I am huzaifa I am 182 cm 92 kg man.I just want to know the exact recipe for bullet coffee ie should i take 1 tsp of all or 1tbsp of all if the three ingredients and can I cut cheese it’s not like I am lactose intolerance I just don’t like it.
yes you can cut on cheese . 1 tsp of all
Hello Ma’am,
I am Sayantan. Aged 23 height 5’9″. Most important problem is my weight which is 95kgs. I really want to loose this thing. I don’t have any other health issues and I am pretty active throughout. Please suggest KETO will be helpful or not? Or any other plan
Hi Sayantan ,
you should start following a balanced low calorie diet plan to begin with . once you lose the initial easy kgs , then add up keto diet to your routine , this will help in further weight loss.
Hi, I want to follow Kito diet, My height is 5.11 and weight is 105 kg,
Can I follow above mentioned keto diet plan.
Thanks in advance.
yes you can
Hi. Payal,
I wanted to know how many hours of work out is ideal/essential with this diet plan? Also how intense?
yes intense workout of atleast 45 mins . check this – https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Hi Payal, I am 26 year old female and weigh 67 kg. I gained almost 10 kgs in 6 -8 months span. Please suggest a plan that can help me with this.
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,
Thank you! for your encouragement and suggestion on Insulin diary. I have meter to check glucose levels at home. Will start on the diet and will let you know the progress. Thanks! :)
Sneha
sure !
Hi Payal. This is Rose
I am 34 yrs old.i have a four year old daughter..my weight is 87 kg 155cm height..i have hpothyroidisim and pcod..i was recently diagnoised with nephrotic syndrome. Can i follow this diet? Will it harm my kidneys?
hi rose ,
yes this is a proetein rich diet and may have adverse effect on your kidneys . it is best to not follow this diet . specially if your urea and creat and pottassium levels are high
Hello Ma’am,
Thank you for your keto plan. I am a vegetarian and from your previous comments I gather that it isn’t effective enough for vegetarians.
I am 5” 4’ aged about 24 years weighing 61.3 kilos. I have excessive fat around my stomach area and my thighs. I regularly do Yoga. I have a target of losing around 5 kgs more so in the problem areas mentioned above. I have reduced intake of rice or any fatty food and replaced it with ragi and fruits.
Is there any way to achieve my goals by doing anything apart from the ones I already do?
P.S : My target time is one month :x
Thank you for your time and consideration.
Hi Sri Laxmi ,
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,
Can you do one keto dietary plan for vegetarian without eggs. Since I am a vegetarian I neither consume egg or tofu. So can you suggest me some alternatives for that?
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
My name is Arjun. I have been trying to reduce my weight for years but i couldnt able to complete it. Finally now i have made up my mind completely.. and i need to do it. Now i am going to gym daily and having a normal diet plan as i am in hostel. So i thought of starting up with keto diet. With minimum things that can get in the hostel. So what should i do can i start??
hi arjun , yes , if you have non veg food items easily available in the hostel then you may start
Madam I have cyst in the breast and fibroid in the uterus, due to that I hv heavy menstrual pain and migraine sometimes….I hv no weight issue only belly fat…should I follow Keto diet or any other diet ?
Thanks in advance.
Hi Sheela ,
you need a balanced diet , instead of keto . exercises will help you in all round way
I am 20 yrs old i am suffering with pcos when i started gym i was 60kg now i am 72kg my height is 5’2 i should reduce nearly 15 kgs is keto a correct diet for me i have huge muscle fat want to reduce it . i have one more query if u stop keto diet is there a chances of putting weight back immediateley ,please help me out with this ….
Hi Manasa ,
yes keto diet will help . you can sart following the keto diet and see how it goes .. let me know the progress and then we will see about amintainance
Hi Payal,
My name is Mihika and i am a vegetarian. I do not eat egg also. I am looking to loose around 10kgs. My current weight is around 68.50 kgs and height is 5.3″.
I am not quite sure about the diet plan. Could you please guide with me with same?
I have joined hot yoga for atleast 4 times a week and walks on the weekend for around 2 hours each on saturday and sunday.
Will it be possible for you to email me all the details and also whether the exercise plan will work?
Could you please email me the details?
Thanks,
Mihika
A vegetarian keto diet is almost not workable in vegetarians , as all the vegetarian sources of protein come with some amount of carb . so its best to follow a general low calorie diet plan .
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi dear
I m in dire need of your help Payal.I m 44yrs old,height 161cm,, weight 75,want to loose atleast 10 kgs ,cnt do much exercises as I hv improper gait issues .Pl pl pl suggest me some best plan ,I hv family marriage function after 1 month.
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 m robin 29 years old I m 5.4 feet and 74 kgs. I have a big tummy I want to reduce my weight and flatten my tummy I have started Keto diet since two days but the only problem is tat I do not know wat to eat instead of rice wat is the other option to eat ?? Can I have brown bread or chappati which is ok
Hi Robin , you cant eat carbs like rice and chapati on keto . its only about meat and cheese basically
Dear Payal,
I am 32 years old, with 165 cm (5’4″) height and weigh around 105 kg. Recently I am diagnosed with Type 2 diabetes (in border line) and PCOD (irregular periods). I have bronchial asthma from almost 10 years, which troubles me when I am exposed to allergens or cold breeze. I am working with an MNC and leading a sedentary lifestyle. I find excuses to workout or walk. I have a 4.5 year old son. My BMI is above 30. I used to lead an active life in school, but slowed down after that, adding more and more mass to my body. Junk food, chocolates, ice creams etc have very less contribution to my weight. I am from south india and can eat rice three times a day. My portions of meal are also usually on the higher side, which I believe have contributed to the weight. But I cannot resist eating more. I feel hungry if I cut down on my portions and will try to eat more the next time.
Weight has been a troubler for quite sometime now, but I could never stick to a regimen of workout or diet for long.
Recently I have seen my friend transform totally with Keto and wanted to go for it. I eat both veg and non-veg. I am planning to start this diet. But my friend says, diabetic people shouldn’t go for this diet, while I saw in few links that it works wonders on diabetic people. Iam confused. Can you please suggest, if I can at all follow this diet? If yes, do I need any variations or can I follow as is? Please help. Thank you!
Hi Sneha ,
Thank you for reading at Dietburrp . Firstly congratulation . You just covered the first tiny step towards weight loss. Making up your mind and deciding that its time that you lose weight is the hardest part of all. you have crossed that .
yes i feel you can follow keto diets. this will definitely help yoyu in both weight loss and diabtes. but the only thing is Motorization ! you need to closely monitor your every day sugar levels to make sure the diet is taking you in the right direction . If you have a glucometer at home , you can start following the regular keto diet . But remember , you need to maintain a diary with every day sugar level reports.
Hi ,
My age is 25 with 5.8 height and weight is around 80 kg , and i am planning to try for keto diet for weight loss.I workout 4-5 times a week but my weight is constant from long time . So can you please suggest me a Vegitarian Keto diet plan.
Thanks.
Hi Harshit ,
a vegetarian Keto diet plan is not possible as all vegetarian protein sources contain some amount of carb . you can follow Indian atkins diet plan for weight loss. this is best suitable for weight loss plateau. specailly when you are working out
Hi Payal
M amaan and m 43 I weigh 124 kg and m 6 fts tall due to menascas tear in right knee can’t exercise much but I need to loose atleast 30+ kg m non vegetarian would this diet help ?? And shud I try this straight away or consult smone
Hi Amaan ,
I feel you should try with other regular low calorie diet plabs for weight loss. coooz the first few kgs are always easy to lose. so why to undergo a hard diet for that . once you lose 10 – 15 kgs , the weight loss rate will fall down and you will not lose weight easily .. this is when you will need tough diets to lose further weight . follow keto diet after losing the first 15 kgs of weight. we can plan a diet for you . please check this – https://www.dietburrp.com/diet-services/
Hey pls upload few keto recipes.. it’s a request as I am starting this diet from this Monday and its my marriage in Dec .. kindly pls upload some vegetarian and eggetarian recipes..
sure :)
Hi,
I would like to follow a diet for weight loss.
I am a diabetic on morning one time insulin and medication.
Target weight loss is 25 kgs.
What diet you suggest I should adopt?
I am a non vegetarian on Monday Wednesday Friday and Sunday.
Regards
Anurag
check this – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
follow this plan for intial 5- 10 kgs weight loss. and then you can follow the keto diet to lose further weight.
Hi Payal,
I am latha 34 years and 89kgs. Please suggest me some good diet plan keto or paleo . It would be great if you share the daily diet plan.
Hi Latha ,
you can go for keto diet . it will help you reat deal in losing weight . a sample plan is mentioned above , and our e book will be published in this week , so that you get a daily diet chart
Hi,
I want to follow this keto diet. I am 75 kg and 5ft 6 inch, 41 yrs old. I cannot fasting in the day what you have mentioned for week 3 and week 4, because I have gastric problem. How I will continue this for weight loss? Pls suggest me. What minimum exercise is required with this diet for loosing weight?
HHi Anindita ,
if you have acidity issues , its is best to avoid these diets . you are only over weight , not obese , hence you can lose weight with other balanced low calorie diet plans and exercises. see this – https://www.dietburrp.com/diet-services/
Hai I am 46 year s old my weight is 125 I had hiBP means 160/100 what type of diet is suitable for me,using Bp tablet at morning after breakfast
Hi Phani ,
https://www.dietburrp.com/indian-diet-plan-for-high-blood-pressure-dash-diet/
Hi Payal ,
I am 27yrs old and my weight is 70kgs.
My height :158cms
I am a vegeterian and i would like to follow keto diet .Please suggest me
Hi Meera ,
I am afraid , a vegetarian keto diet plan is not as fruitful , because all vegetarian protein sources come with some amount of carbohydrate in them . you can follow a general high protein , low carb diet . this also helps in a very good way to lose weight.
Hello PAYAL , nada here ,was wondering if the ebook of keto is uploaded or not
delayed due to diwali . but the work is on .. will be publishing it before this month ends
Hi Payal I did keto diet as suggested by my dietician
Morng bullet coffee
Breakfast 3white egg with 1york with cheese n mayonnaise
Lunch chicken ,fish,meat
Snacks handful of almond n walnut
Dinner same as lunch
I did for 45dys but hardly 4kg lost where I went wrong
Pls guide me
Hi Kalpana ,
please share your body stats too . your body weight , age , height , and activity levels play an important role when it comes to weight loss. Those who are obese , shed more weight in less span than those who are overweigt by a few kg.
Hello Payal,
I am surprised you mention vegetarian diet and include Chicken in several places. Is it optional in your plan and/ do you suggest alternatives? Thanks!
Hi Suchitra ,
I checked the article several times after reading your comment to see if i have actually done that in any place by mistake , but unfortunately i did not come across any such statement where i said this is a vegetarian diet . rather i have been telling my clients that a vegetarian keto diet is not a practically successful diet as all vegetarian sources o proteins will contain some or more amount of carbs.
it will be kind of you if you can highlight that staement so that i can correct it if at all i have mentioned it. TIA
Hey Payal! By the cream in bullet coffee do you mean Malai or the ready-made cream like Amul Cream?
you can buy ready made fresh cream or at home , you can take the malai and beat it till it softens and then use this . both ways are equally good
Hi payal,
I am 28 yrs and weigh 66 kg . I want to follow this diet but i have have thyroid issue so can i follow this diet. I really want to lose wait
Hi Seher ,
yes you can use this diet
Good Afternoon, could you please tell me if lentils with tarka are allowed? Many thanks
Hi Manish ,
Lentils with tadka , are allowed in the 1st phase . but after that they will not be allowed as they have carbs . so if you are having these lentils after phase 1 then weight loss results will be compromised. Make sure they fall in your carb allowance window.
Hello Payal,
I have been following the 4week plan and have lost 4 kgs. How do I take it forward? What should I do from the second month? Do I start the 4 week plan again for another month?
Kindly advise.
Hi Ashwini ,
what is your current height , weight and BMI . if you plan to lose more weight , then you can redo the plan from week 1 . if you have reached your target then you can follow our 1200 calorie diet plan for weight loss . this will help you maintain the lost weight.
Also if you want to take a gap and then redo this same diet , then follow 1200 calorie diet plan to make sure you do not put on the lost weight.
Hello PAYAL,
This is with respect to keto diet , I’m a pcod patient and have epilepsy too . My doctor suggested me to follow ketogenic diet . Is there any possibility to find out what foods are allowed and what’s not on keto diet .
Thanks and best wishes
Hi Nada ,
yes , some foods are mentioned above in the article . also we are uploading an entire ebook with diet chart for 4 weeks in detail . it will be available for download within this week . please come back after a week and you can use this ebook for yourself .
Hi Payal,
I am 29yrs and weighs 211 lbs. i am looking to follow the keto diet but i am severly Lactose intolerant. I also suffer from PCOD, so i dont loose weight easily. Can you help me with diet thats Lactose free.
Thanks!
Hi Sunita ,
ypoou can use the above mentioned chart . just replace milk items with soya / almond milk and paneer and cheese with tofu .
Hello, keen in starting Keto diet, can u just help with detailed diet for a vegetarian person, being in office for most of the day, request diet accordingly
Hi Praveen , ofcourse . please check this – https://www.dietburrp.com/diet-services/
Hi Payal,
I am looking to start this Keto diet….but I have couple of questions regarding the same:
– Can we drink normal tea/coffee in the morning or through the day with breakfast while following what’s in diet?
– Can I continue my workout in gym? both weights and cardio?
Hi Saurabh –
yes you can have black tea / coffee . if you want to =have with milk , then just avoid adding sugar .
yes you can continue your workout . infact workout is very important to lose good weight while following keto diet
Hi, I am 21 years old and workout daily but recently my weight loss has stalled so should I go for this diet?
Also I have low muscles in my legs already so I dont want to lose them more so is this diet suggested?
Hi Ritu ,
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 ..
Hi Payal,
Your keto diet plan is very interesting and I am very eager to start it. I am not a person who eats red meat (bacon, steak etc) . Few of my colleagues suggested Indian food. This type of Indian Diet is What I am looking for . However I am confused with the recepies, wordings and ingredients . It will be great If you give some more information on the recepies and type of ingredients.
Hi Kay ,
we are in a process of uploading an ebook with the detailed diet plan along with ingredients and recipes . you will get it here in a week’s time . till then lease bare with us .
Hi payal,
I m 23 yrs old n m height is 5’0.2 n weight is 59 kg. I m prof n have very busy schedule due to this i am not able to do proper breakfast n lunch on time n my prblm is m belly fat. I hav also join the gym so plss jst tell me how can i reduce m belly fat. And in kito diet they have told to eat dairy items. So is it safe toeat which can burn by belly fat.
Hi Komal ,
yes you can go ahead with keto diet . if you are gyming and following a keto diet simultaneously , you ll lose body fat from all partds of body including the tummy
Dear Payal,
I want to use this diet for myself and my daughter, we are 50 & 27 years old, and weigh 200 & 230 lbs respectively.
About myself – I have type II Diabetes since last 5 years, and I have been told that this diet can help reverse it, so I am quite hopeful and would like to do it. Life is rife with the usual tensions being a working woman. Any special advice?
Now about my daughter – She has been obese since childhood, being a foodie and very stubborn about her eating habits and because of my mom’s over feeding. She has never participated in any sports, and uses more brain muscles. She has not had her periods properly even once I think, have shown her to many doctors who always have said that she needs to lose weight so that her PCOD problem to be resolved and because she has PCOD problem losing weight becomes difficult for her. She just doesn’t take it seriously enough. Her body shape is very weird with a lot of weight on her back and middle. She is getting severe pain in her legs and feet (she is flat foot) She is studying abroad to be a Doctor of Clinical Psychology and lately she has started feeling that she is not going to be able to meet someone suitable /or find a life partner. However as soon as the topic of weight loss comes she says that fat girls also find a life partner. I am really very stressed because of all these health issues she has, I don’t want her to get type 2 diabetes at all. PLEASE HELP
Hi Theresa ,
i understand your concerns. but i must tell you that unless your daughter take it on her mind she will never focus enough for weight loss. yes this ketogenic diet has helped so many people in losing a lot of kgs quickly , so this is for her if she is up to the mission of losing weight.
all the tips and special advices and concerns are already mentioned in the article . if you want clarification for anything in particular than let me know and i shall try to help you
also please let me know your blood sugar levels and weight before you start following , so we can assure this ketogenic diet will only help ou in controlling weight and diabetes without any side effect .
Hey, I was wondering is there a recipe book or blog we can follow to make these dishes? Like how to make the cheese pakoras? Using besan or what as the outer covering? What kind of cheese to use? Also if I follow this diet super strictly how much weight can I lose if I follow a very strict 2 hours per day excercise routine which includes 1.5 hours gym and 30 mins swimming? Thanks .
Hi Megha ,
yes we are soon going to publish our ebook on this keto diet which contains all the mentioned food items ka recipes . so it will be easy to follow. the weight loss can be anywhere from 2 – 5 kgs in each phase . depending on your body type
Hi
I have pcos and im allergic to dairy products can i start keto diet?nd how do i follow without havin dairy products in my diet.tq
Hi Rikitha ,
are you a non – vegetarian ? if yes then you can follow the diet by consuming maximum of fish and poultry . you can consume soyabeans , soya milk and tofu and almond milk and almond flour for variations .