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 Mam,
I am regular visitor of your website it helps me a lot thank you. I am imressed with this ketogenic diet plan and wanted to buy but payment fails. But I have some simple doubts Ma’m about ketogenic diet. How to get back into normal diet routine from being on ketogenic diet without any complications and preferred physical activity to be involved while on ketogenic diets please guide me on that and also please let me know if there is is any age and other health restrictions for following this diet. Thank U so much in anticipation.
Hi Vatsalya,
Thank you for reading at Dietburrp and for appreciating my work . You can switch ffrom keto by following our 1200 calorie diet plan . you can follow any physocal activity of your choice like walking , jogging gym workout , zumba etc based on convenience . 30 mins for maintaining the weight and 45 mins to lose further weight. what is your age ? and what are the health cnditions in question here ? please specify .
for payment fails , the link is working fine . but it has to be done using any Indian account or Indian cards . If you were using any international or foreign bank , then it would not go through , in that case ill send you ad different link . let me know.
Hello Payal,
I am trying to buy the e book for the vegetarian ketogenic diet plans but it says payment fail. I just started following the sample 4 weeks diet plans, but I am interested in getting more detailed diet plans if possible.
Hi Jagruti ,
Just wanted to inform you that this is a non – vegetarian diet plan . and clearly not a vegetarian diet plan . so please buy only of on – veg plan will help you .
Secondly , reason of payment failure can be that you are making payment using any non indian card / account . please let me know .
Hi Payal,
I want to start ketogenic diet but ,As it is mentioned in the disadvantages that we can face deficiencies in vitamin that normal carb diet provides us ,How can we fill those deficiency ,before starting keto i need to know ,Is it required to consult a dieticians
Hi Wasi ,
it is always preffered that you consult an expert before you start something with your body . yes keto diet can cause the mentioned side effect . but they are not ery severe if it is followed only for a month.
Hi
I am. Curious about kito diet but not sure if you need to consult a expert in diet for this plan.
I am obese now and my work. Out is yoga.
How long should one follow this diet? Till you lose weight or life long once you start? How can get a plan for my body type.?
You can just follow it for 1 month . Simple ay is to follow the plan mentioned in the article. if you need a detailed diet plan for 1 month , buy our e book . folow the plan for 1 month and see how much you lose . and then decide further on .
Hi Payal,
Your article is very helpful fkr Indians who wanted to do keto diet. Thanks for the Indian version.
Me and my husband wanted to start keto diet. I am 5’1″ and my weight is 85 kgs and I am 40 years. I have irregular periods.
Coming to my husband he is 5’11” and weight is 112 kgs and age 43 years. He has thyroid problem.
Can we both start keto diet. We eat eggs and no meat.
Hi Sirisha ,
hmm, keto diet is actually a non – vegetarian doet . the results with vegetarian keto are not that promising and hence we dont practice. You can rather try a high protein diet plan, which will be low in carb. include all protein foods like eggs , and lentils etc. avoid carbs like roti , rice , breads . this will lead to good weight loss.
Hello payal maam, I am 17 yeats old and i weigh abt 86 lgs and ht 5.4 can i go ahead with keto diet??
Hi Shreeya ,
Yes you can . But make sure you workout too. at your age , workouts make 50 % difference , and they wonderfully tone the body giving you a good figure.
Hey,, it’s Prasidha, weighing 82.9kg..
I started keto diet as ma gym trainer suggested..
Am having 5grms of raw paneer+5 grams of Butter+1 cup milk(200ml) three times in a day, except that am having only water..
Having the plan of continue it for 10 days min,, will it be fine…?
Hi Prasidha ,
the items you have mentioned are very restrictive … this wil make you lose weight , but you will immediately gain weight once you get back to routine food.
Hello ma’am!
I’m 25 years old and my weight was 88kgs 2 months back then I started gyming now it is 82kgs currently. I wanted to start keto diet. Is it safe? If yes thn could you plz suggest me a perfect keto diet plan!
yes you can follow it . Sample diet plan is mentioned above . for detailed diet plan you can buy our ebook . it has a detailed diet plan for 4 weeks .
Hi Payal, good evening. This is Anil k J. Iam diabetic and hypertensive. Age 52. Night 8’10. Weight 72. Diabetic moderate control. Hb1Ac 7.4.
Hypertension 130/90.
Do you suggest me keto diet ?
Can you help me to gain little more weight as iam looking weak.
Hi Anil ,
Thank you for reading at dietburrp . i think keto diet is not for you right now. and the weight loss is due to excess sugar . i would rather suggest ou follow this diet – https://www.dietburrp.com/type-2-diabetic-diet-plan-for-indians-1500-calories/ this will help you control your sugar and look up for ypur weight as well.
Hello Payal Mam,
I have kidney stone and i’m taking medication. Can i follow this diet?? My body weight is 75kg H: 5.5″ most fat is around belly 39 inches. In artical it mentioned high pressure on kidneys, so does it lead to kidney failure ??
Thanks,
Nikilesh
Hi Nikilesh ,
no it doesnt lead o kidney failures . it just puts load on them for clearing the metabolic wastes . so if one dinks enough water , this is taken care of .
Hi,
I was initially 82kgs but with diet and proper exercise i reduced to 68kilos. This was few years back.
Now, i have put on lot of weight after my marriage and weighed 79kilos. I did GM diet which made me come down to 76kilos.
Can i switch to keto directly as I want to get back to 68kilos.
Its very difficult for me to control on food as I am a total foodie, eat out most of the times and dont cook daily
Hi Niharika ,
then keto diet is the most appropriate choice for you . please go ahead .
Hello mam..is amount of food items are written in your keto diet book?
Yes ..It has detailed exchange list for all 4 weeks with menu,dish and the ingredentints required to make the dish in exact quantity is mentioned in the book .
For further details you can read the description in the link here :- http://imojo.in/fcymsf
Hi ma’am
Whr can i find elaborate recipes for the food items that you have mentioned.kindly help ua with the recipes.simple and sustainable.not the complicated keto recipes that are all over the internet.thanks for the great article.keep up the good work.
Hi Sabi ,
you can buy our e – book for all teh details required . link is mentioned in the article above . Thank you for appreciating
Hi. I am Snehal. I have Pcos. I am trying to conceive naturally but not able to. Can keto diet help me. I am 34 year old height 5.4 n weight 77kg
yes ,It will help
Hello Ma’am,
My name is Reema. I am 27 years oud. Currently my weight is 102.6 kgs. When I stated the Diet I was 104.7 kgs. I am a non Vegitarian. I am Following a diet for the past week.
Breakfast: Two half Boiled Eggs. and Green Tea/ Coffee.
Lunch : A Banana/ Orange and Mixed Nuts.
Evening Snanck – Green tea.
Dinner : Salad/ Grilled or Roasted Chicken or Fish.
Will this diet help in the long run to loose weight? Ma’am, How will I Find that I have landed in Ketosis.
Hi Reema , banana doesnt look ok . you can buy iur ebook for detailed diet plan .
Hello, I liked the keto diet, however I don’t intend to reduce weight, as my BMI is 74kg, 36yr,5.10inch, which I feel is good currently. So following this diet, will it cause any drastic reduction of weight in my case. Please advise.
Hi Purab , what are you aiming at ? what is your health goal ? do ou workout ?
A person with diabetes who is overweight and need a wight loss then does’nt going on keto diet will be harmful fo him as already he have ketoacidisis?
If you are already into acidosis , then you should avoid this plan . if you are diabetic but do not have any complications then this will help . thebest ios to follow this diet in your conditions – https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hello Mam
I wish to start the keto diet mentioned above.
I am quite a bit over weight and need to loose around 60 kgs atleast.
Will this diet be helpful for me ??
And with this diet wat all excersise do i need to follow ??
I am a pure vegetarian so suggest me the best that you have mam.
Hi Nacool ,
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 , There is no mention of any pulses in any of ur diet plan. Is it a big no no in keto diet ??
Hi Vinay ,
yes , as pulses have carbs . your body will not land into ketosis.
Hi , I am shreya(female) i am 25yrs old and my height is 5’6 and i weight about 82kgs. I want to reduce atleast 10 -15kgs of weight .Can you suggest me a proper diet plan should I follow.I am a working lady ,I don’t have time for exercise on that it would be great if you could give me a proper 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.
Hi ….can we include pulses nd sprouts in keto diet
Hi shweta ,
I am afraid , you cant include these as they have carbs and hence the body will not land in ketosis
One more doubt mam ! I am a keralaite and is there any problem if I follow the Kerala cuisine diet plan ? Will I be able to knock off my 80 kg? And can we have chappathi In stead of missi roti?
Thank you mam
Hi Lakshmi ,
check this – https://www.dietburrp.com/kerala-diet-plan-weight-loss-1200-calories/
Hi mam!!
Can we reduce our carb intake in your 1200 kcal diet !!!! Will it provide weight loss and will that diet help me reduce my 80kg weight ?
Thank you mam
yes ofcourse you can . and it will definitely help
Hi Payal
I followed Keto diet in Aug and lost 6kgs. Thanks for your guidance. After that i have been following less carb routine. only once a week i take roti or rice. In sep. I had undergone surgery for endometriosis and i want to start the diet again.
My physical exercise is low due to my surgery. Should i do Keto diet or follow any other diet???
Hi Rashmee,
I am s glad that our diet could help you lose the extra weight . but for now it is best that you follow a balanced diet plan which is low in calorie . you can repeat keto after 2 months from now.
Are all The options given for a meal to be taken or any one per day?
Hi Malu ,
you can choose any 1 option .
Hey i’m jasmine. I’m 22 years old and i dont workout because of my busy schedule. But nowadays i’m trying to eat healthy and less carb diet so i can reduce some weights but i’m not able to follow proper diet due to lack of correct knowledge in this
Hi Jasmine ,
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.
Very help full information thx…
Hello Mam… I am 29yrs old male, 5ft 8in height and 105kgs. I have almost a sedentary lifestyle. I do cycling, swimming or play badminton once or twice in a month. I am quiet fed up with this and want to improve my health and body shape. I am a foodie but i have to do it. Will your Keto diet plan above mixed with daily swimming and weekly cycling will help me reduce lot of my weight in 2-3months without any weakness?
Hi Kittu ,
Iwould suggest you that start with a nominal low calorie die plan and workout . that will help you cut down the intial 10 kgs easily , after which you should follow the keto diet plan to further lose 10 – 15 kgs of weight. you can check out our 1200 calorie diet plan for weight loss. it has helped many of our readers lose upto 15 kgs weight in 2 months .
Hi Payal,
I am 39 , my height is 5 ft, and weigh 64KG, I have no time to exercise, and i want to loose atleast 7-8 kg. I was going through the Keto diet chart, but unfortunately i am vegetarian and dont even eat egg.
Do u have any diet plan for me
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.
Hello, I am 34 F . height 5’1 with 62 kg. I was 52 kgs but gained during and after pregnancy. Now I am 9 months post partum and started my keto diet 4 weeks back and lost only 3.6 kgs (and this I lost in 2.5 weeks) and I guess after that I hit a plateau.. My goal is to lose 8.6kgs more by early Feb. I am very depressed these days as I don’t see any weight loss .
Can you suggest how to proceed further ?
One more thing which I am worried about is my breakfast. I eat 2 boiled eggs and I feel eating 2 eggs might give me cholesterol(I never had cholesterol in my past).
Hi Rachel ,
are you breast feeding ? if yes , then keto diet is not a right choice for 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
I am ravikiran weighing 68 kg age 33 yr height 165 cm can you suggest me keto diet for weight loss… Thank you
Hello ravikiran ,
the sample keto diet is mentioned above
Hi , I am raj (female) i am 26yrs old and my height is 5’6 and i weight about 75kgs. I want to reduce atleast 10 -12kgs of weight as i am getting married . Can you suggest me a proper diet plan and what kind of exercises should i follow. I hate cheese and paneer can i find an alternative for that?? I am am working woman too so depending on that it would be great if you could give me a proper 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.
can I take multivitamin tablets while I am on ketogenic diet? also should I workout at the gym while on ketogenic diet or not?
and what do I do after being 1 month on the ketogenic diet?
Hi Dev ,
yes you can take multi vitamins and do gyming while on keto diet .
after a month if you reach your goal . you can follow our 1200 calorie diet plan for weight loss . this will help you maintain the lost weight . and then you can shift to a routine
Hi Payal,
My name is Sonali and I am 38 yrs old. After my second pregnancy I lost my weight properly until last 2 yrs, however, since last 2 yrs I am not able to loose any weight and I m thinking of going on a Keto diet. IS it safe to go for it, I am worried about the disadvantages listed above.Also how do i fit Indian food in Keto.
Hi Sonali ,
yes it is ok . The sideeffects mentioned above are surel there , so it is upto you if you ant to go into this . there are ofourse safer ways .
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’m 44 yrs female weighed around 92 kgs ..diabetic till 55 days back.
Now into lchf diet under the guidance of a Doctor. i’m out of medications as my blood sugar level has become normal, I lost 10 kgs in this 45 days. Now for the pasr 10 days,,im into into intermittent fasting – 2 meals a day. amidst of fasting,. I have not lost a single kilo in these fasting period. Should I need to continue my fast or what should I do to,loose more?
Hi ,
check this post – https://www.dietburrp.com/intermittent-fasting-your-one-stop-guide-to-weight-loss/
and can we take small amount of sprouts during keto diet? I want to reduce my fat around my belly.
Hi Om ,
sprouts have some ampunt of carb and hence wont be effective in keto diet
hi mam,
I am 80kgs for a height for a height of 5’3 and i have mild PCOD issues which will subside only if i lose weight. i am a vegetarian and is there any harm if i do keto veg diet ? and can we take oats during keto diet?
Hi OM,
i am afraid a vegetarian keto doet is almost not possible , and if you try , the effect is not half as good as it will be if you follow a balanced low cal diet dor weight loss. hence 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’m 19 female. I’m 5’3″ and weigh 50 kgs. The doctor said I have heamoglobin deficiency. I have weight around my waist, stomach and thighs and its hereditary. I want a specific diet and exercise plan to reduce and have a perfect jeans size 26/28(now30). Can u please suggest?
https://www.dietburrp.com/diet-services/ check this
Hi payal,first i want to thank you for the effort you provide to obese person.i really appreciate your commitment towards health…….I am 28 years,leads a sedentary life style of 12 – 13 hr sitting .i am a student.no physical work except 1 hr of brisk walking .my weight is 110 kg and my height is 6 feet. On my calculation i want to loose of 40 kg weight (especially fat).i want to adopt keto diet i have studied a lot about it. I decided to be on 20 gm of carbs and 100 gm of protein and 200 gm of fat in my diet.with this i supliment my 1 hr walking and 45 minimum weight training.I want to know about the brand of extra virgin olive oil that i can use.and calories range (starting to end ) i should go. Suggest me some basic diet plan for my keto diet
Hi Shanav ,
Thank you for appreciating My work . i will provide you a detailed diet plan . check this – https://www.dietburrp.com/diet-services/
HI
I am Grishma , 23 yrs old and i weigh 70 kgs. I have gained my weight as i have moved backed to my home after completing college. I did go to gym for somedays but did not see any changes so can you please suggest me some exercises and diet to reduce .
Hi Garishma ,
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
I am a 30 yr old female
Have hypothyroid but now witg meds tsh is under 4. Looking at is a struggle for me. Can I try keto diet with hypothyroid?
yes ofcourse you can .
hi payal
I am 37 years old,height 5 feet 3 inches.n weight 75 kg.ve PCOS issue.can i start this keto plan?n how much exercise is necessary for me?
Hi AAina ,
yes you can follow keto . a minimum of 45 mins of workout is necessary for you
Also the quantity to take on each day of each week is missing. I have not found it anywhere in the post. Can you guide me on the quantity intake for BF,Lunch and Dinner (Or snacks when applicable)?
Hi Kerthi , it is not mentioned , as there is no fixed calorie intake . it will differ from person to person based on body stats and activity level . you can calculate your current calorie intake and substract 500 cals from it .
Hi,
The cheese intake mentioned in the diet plan is refereed to “Processed Cheese” or “Cottage cheese/paneer” ?
And for frying pakora’s can we use any other oil than peanut or Coconut oil? I feel nauseated with the smell of Peanut and coconut oil when they are heated up and do no like the flavor.
Hi Keerthi ,
this is processed cheese . i am afraid you cant replace the mentioned oil . at the max you can use olive oil .
Hi
I am anurag, Weight 78 kg , 5.8 ft . Working 4 times a week , Since last 3 months my weight is not changed. I am trying to loose weight .So i am willing to try Keto diet .Since i am a vegitarian and did not even have eggs, Kindly can you guide me how to follow the keto diet.
Can you please instruct me the diet for keto.
Thank you
Hi Anurag ,
Avegetarian keto diet is almost not workable in vegetarians , as all the vegetarian sources of protein come with some amount of carb . so its best to follow a general low calorie diet plan .
Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal,
I am 30 years old female. 5ft with 59kgs with endomorph body type.
Being an IT person I am mostly on table job. Do you thik this diet will work for me?
Please suggest as I want to lose my arms and lower body.
Hi Pooja ,
i guess you should start to include some workout in your routine . only adding wirkouts to a clean diet can help you tone your body and lose the intial fat weight , after which you can follow keto diet to attain your ultimate goal .
Hi Payal,
Can you use almond flour to make patties, burgers, pancakes etc on week 2 and 3?
or you should only eat almond flour on week 4?
And can you use the keton strips to test you are into ketosis state. How long does it take 1/2 weeks?
Thanks,
Megha
Hi Megha ,
yes you can use almond flour from week 1 . yes use the strips . it will show results only after a week . when your body enters ketoosis
Hi i am kirti 20years old and weigh 69kg with height of 160cm. I will want to loose weight please tell me what to do?
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.
I am 23yrs old. My current weight is 72 KGS and height is 5’6″.
I am preparing for an exam which requires me to sit in one place for hours. I have started working out for the past one week and still continuing. I have made dietary changes where I eat less and count my calories. I don’t let it exceed more than 1200 a day. I have eliminated white sugar about 90% from my life.
I also have PCOD under no medication.
I need to lose 10kgs. But I don’t know how to. I have a lot of time and resources but I no guidance.
Is keto diet good for a PCOD pt? And how long does it take to lose that much of weight by this diet.
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.
if you want to use keto diet , ou can do that . you can lose 5-8 kgs in a month with keto diet
Hello Payal Mam ,
First of all thank you for answering questions from so many followers . Really answers most of my questions.
However , I have three questions more :-)
FYI I am in phase 1 . I eat chicken and fish too. Iam 32 Yrs and 70 Kgs . My target is fat loss + muscle gain.
1. I am a addicted to Indian coffee ( little skimmed milk + 1/2 spoon SUGAR + coffee). I almost have 3 cups of coffee . Does this milk and sugar consumption hamper in any way.
2. How about ginger and masala teas ?
2. Help me about info with AFTER ketos weight maintenance. How will I go about maintaining my weight with what food habits.
Hi Madhuri ,
1 ] you can have full cream milk instead of skimmed milk and instead of sugar , please add sugar free or any other sugar substitute and you are good to go .
2] same .. ginger and masala is ok , use full cream milk and sugar substitute
3] 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 to maintain the lost weight