A ketogenic diet is the most trending weight loss diet this season. A lot of my readers asked me if I could help them with a ketogenic diet plan for weight loss. So here I am with my very own Indian version of ketogenic diet. You must be wondering why did I make an Indian version of ketogenic diet? Well if you search the internet for ketogenic diets, all you will find is Non-vegetarian food which we Indian hardly use. So why not carry a useful diet plan that derived from other nation and Indianize it for the benefit of my readers.
The ketogenic diet is also commonly known as a low carb high fat diet (LCHF diet) or Low carb diet.
How does a keto diet help in weight loss?
Contrary to most weight loss diets and programs, a ketogenic diet works on the principle of consuming less of carbohydrates and more of fats.
- Ketogenic diet requires you to eat fewer carbs.
- The body thus enters a state of ketosis.
- Ketosis involves breaking down of stored fats in the liver in order to produce energy for the body. The stored fats in your body will be used and you lose weight faster.
- When Fats will not get deposited in the body, you will become leaner and healthier.
- When you have fewer fats, your body is saved from various harmful diseases such as diabetes, coronary heart disease, and cholesterol. This helps to increase your quality of life and also gives you longevity. This might seem difficult in the beginning but we humans can adapt our bodies to changes in a very short time.
Modifications required for adapting to a ketogenic diet
If you’ve decided to try the ketogenic diet, you would definitely need to take some time to plan your meals. Firstly, just reflect and figure out the number of carbohydrates you eat every day. Now decide how much you can cut them from each meal. Carbohydrates should not be more than 15% of your entire day’s diet. You should plan a diet such that each meal contains just 5% carbohydrates.
To begin with, try and cut down the traditional sources of carbs.
- If you eat three chapattis for lunch, reduce it to two.
- Eat only one chapatti for dinner.
- Green leafy vegetables, root vegetables and fruits contain lots of vitamins and minerals and they supply very fewer calories to the body. They can easily supply the required amount of carbs to your body every day. Moreover, they make you feel fuller faster and for longer periods of time.
- Avoid eating refined flour since it can affect your gastrointestinal system adversely and also contains lots of calories.
- Stay away from aerated drinks, packaged juices and sodas as they contain lots of sugars and they will put all your efforts in vain.
Indian Version Of Ketogenic Diet for weight loss
The following plan is tailored for Indians with a sedentary lifestyle. This plan provides around 1600 calories in total. It includes 20 gms of carbs giving 80 calories, 74 gms of protein giving 296 calories, and 136 gms of fats giving 1224 calories. You can add or decrease calories based on the type of lifestyle you live and your personal requirements.
Tip -To increase Calorie intake – increase the amount of olive oil, Peanut oil, Little Butter and coconut oil. use them as a dressing on your salads and veggies. make your low carb snack in it or use it to cook veggies of your choice.
To decrease calorie intake – You can simply use the portion control trick or just minus a meal.
If you are a vegetarian, check this Vegetarian Keto diet plan.
If you are a Diabetic, Check this Diabetic Keto diet plan.
4 weeks diet chart of Indian Version of ketogenic diet for weight loss –
A proper keto cycle works for 4 weeks. let’s see the diet week by week
Week 1:
You can alternate between or choose from the below mentioned options for the entire week
Breakfast
- Cheese pakora (fried in peanut oil/coconut oil)
- Cheesy egg omelet with lots of cheese (cooked in olive oil and butter )
- Cheesy scrambled egg with lots of capsicum (cooked in olive oil and butter )
Lunch
- Simple salad (spinach, capsicum, mushrooms, stir-fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes only veggies topped with lots of cheese )
- Cream of palak soup with stir-fried mushrooms/broccoli
- Solkadhi and baked french beans (whole ) with cheese
- Cauliflower curry in coconut milk and coconut oil
Dinner
- Baked spinach with cheese and cream
- lemon chicken stew
- Fried Paneer pakora
- Stir-fried mutton with spices of choice
- Cabbage salad / Cabbage thoran with coconut (Kerala style veggie)
Week 2:
This week we introduce a special mix of coconut oil, cream, and butter. all you need to do is beat these 3 ingredients together and gulp it down. I know it is hard, but you will do it if you want to lose weight. If this sounds like torture to you, mix it up with your tea or coffee decoction. Add whatever spice it takes for your tongue to accept this. Please don’t add any sugar, you can use artificial sweeteners like Stevia and sugarfree natura. This mix will help a great deal in enhancing your fat loss. Let us call this coffee mix as Bullet coffee.
Breakfast
- Bullet Coffee (Coffee/tea mixed with coconut oil, cream, and butter mix )
Lunch
- Simple salad (spinach, capsicum, mushrooms, stir-fried in olive oil and butter, sometimes with chicken, sometimes with eggs and sometimes only veggies topped with lots of cheese )
- Spiced, fried paneer pakora
- Red channa salad
- Lemon chicken
- Soya nugget curry
- Stir-fried Ladyfinger with peanuts (Maharashtrian style)
Dinner
- Stir-fried French beans with cheese topping/cheese fondue
- Cauliflower cooked in coconut milk and coconut oil
- Cream of mushroom
- Chicken stew
- Cheese Pakora
Week 3:
As the week progress, the keto diet is going to get tougher by each passing day. Week 3 calls for a fasting stage. So we are going to eat early breakfast, no lunch and after 12-hour fasting, we will have a fat full dinner. This is called intermittent fasting. (Read more about Intermittent Fasting )
Breakfast
- Bullet Coffee
Lunch
- Fasting, just keep on sipping water and sugarless green tea/lemon water with pepper
Dinner
- 6-8 soaked Almonds every day for this week
- Chicken in pesto sauce with paneer and spinach leaves stir-fried in olive oil
- Paneer Chilly
- Chicken barbecue with spinach and cheese salad
- spinach egg omelet with lots of cheese
Week 4:
It really really getting very tough now. this week you are required to eat only dinners. while fasting for the entire day. Yes, you can have green teas, lemon water (with salt and pepper ), Green Teas (without sugar), and yes lots and lots of water. If fasting this strictly seems difficult for you, you can go back to week 2 and start following from there on again.
*Note – Although I am giving you all the information about the Indian version of the ketogenic diet, now you know how strict it is to follow. I strictly do not recommend you to follow this diet without the proper supervision of a dietician. You are responsible for your own health. So take care of it.
Breakfast
- Black tea/lemon tea/peach tea (without sugar)
- Black coffee
Lunch
- Green tea ( Without sugar)
- Lemon water (without sugar )
- Lots and lots of water
Dinner
- Stir-fried Green beans with coconut and peanut
- Shezuan chicken
- Spinach cooked in milk, cream, and cheese
- Stir-fried veggies with spices and cream dressing
- Chicken stew
- Thai chicken
- Lemon chicken
- Stir-fried paneer with spinach and bell pepper
- Almond flour pancakes
I hope you have now understood the 4 weeks cycle of this Indian version of the ketogenic diet.
Tips on Easy low carb cooking
Here are some cooking tips that you can use while following the Indian version of the ketogenic diet
- Instead of eating meats with rice or roti, you can simply consume some organ meats such as heart, liver, and kidney since these will give you ample proteins but take care not to overdo it.
- Just wrap the meat patty in lettuce and enjoy a healthy meal.
- Have you ever tried a sandwich without the bread? Just put some vegetables and the patty in two slices of cheese; you don’t need those unhealthy carbs!
- Can’t think of eating a vegetable curry without a chapatti, grill the vegetables and/or the chicken and season them with salt and pepper. That itself is a meal that will fill your tummy.
- To satisfy your hunger, eat lots of salads. By salads, we mean low carb salads. Do not add heavy dressings like mayonnaise or other dressings. Mayonnaise was anyways never a salad dressing; use only olive oil or hung curd. Your salads will taste simply amazing and will be highly nutritious too.
- Baking the food is another option. Baked chicken wings are not only low on fat but also extremely delicious. Sauté a chicken breast in olive oil and add some broccoli along with some cheese. Add some seasoning to it and enjoy a healthy snack.
These low carb recipes in the Indian version of ketogenic diet will not only be a welcome change from your traditional meals; they are also more nutritious! What more can a person ask for?
Buy Detailed Diet Chart of the Indian version of ketogenic diet
If you are looking to get a complete, day by the day Indian version of ketogenic diet chart, you can buy our E-book.
- This Ebook consists of a detailed 4 weeks diet that will help you in your weight loss journey.
- It has a proper Exchange list of ingredients, that will help you buy the needed ingredients in advance.
- It has details of nutrients and calories that you will be consuming in this span of 4 weeks.
- Here is the link to buy this detailed Indian version of the ketogenic diet
- You will get another Ebook for free. This will be Keto recipe E-book.
Advantages of the Indian version of ketogenic diet
A ketogenic diet has the following advantages:
Weight loss becomes easy
Since your body is utilizing all the fats, you tend to lose weight faster. When you lose weight rapidly immediately after following a keto diet, it acts as a driving force to motivate you further and helps you to keep in shape.
You, Will, feel energetic
Fats are the most effective source of energy and you would feel energized throughout the day. Fats are supposedly the most reliable source of energy that you can give to your body.
Your Blood cholesterol will be controlled near normal
The fats of your body will be used constantly for energy. Fats will not get deposited in your bloodstream. This will help in reducing the bad cholesterol levels in the body and prevent the clogging of arteries. This will also reduce the risk of heart disease and stroke.
Blood sugar levels are within range
A keto diet makes you consume more healthy foods which have fewer sugars and the fats that you consume are being utilized. This helps to keep the blood sugar levels within the normal range.
Helpful in treating disorders of the brain
Image : Copyright: carlacastagno / 123RF Stock Photo
Research has shown that the keto diet has helped in treating various brain disorders such as epilepsy in children and for cancer patients. You can use this Indian version of the ketogenic diet plan for any epileptic patient as well.
Disadvantages of following a Ketogenic diet plan for weight loss
A ketogenic diet for weight loss has some disadvantages:
It Makes you lose muscle
When the body is in a state of ketosis, you also lose muscle. This can make you feel fatigued in the long run.
Puts a strain on the kidneys
Our body burns carbs for energy requirements. When you refrain from eating enough carbs, the body starts burning fats to get energy. This puts a lot of stress on the kidneys.
Makes it difficult to eat at social events
Let’s face it! A keto diet does put a lot of restrictions on your diet and it can become cumbersome for a person to attend social events. It is difficult to get custom-made food outside the house, neither can you avoid going out!
May cause nutritional deficiencies
When you cut down on the carbohydrates in your food, you might suffer from the deficiency of certain minerals and vitamins that are contained by carb-rich foods.
You may be interested in reading –
- Indian Atkins diet
- The Indian version of GM diet (vegetarian )
- Paleo Diet ( Indian version )
- The Indian version of GM diet (Non-vegetarian)
- Low carb diet
- Indian Gluten-free diet for weight loss
The keto diet has gained popularity in India in a very short span of time. The very fact that it makes the body burn all the stored fats is enough to make a person go for it. Many people, who have tried it, claim that they have lost significant weight within just 10 days of starting. Although, it might be true one must remember that each individual’s body has a different metabolic rate so you must consult a dietitian before you go ahead with this! If you have any questions for us on our Indian version of ketogenic diet please feel free to leave a comment. we will definitely try to help you.
Read – Indian ketogenic diet recipes.
Benefits of Himalayan Salt Lamp :Jalaiye Ek Diya Swasth ke Liye
Hi Payal
I m 38 years old woman. I m a house wife. I m thinking to start keto diet plan. I have gastric problems and headache. I do not go gym. My weight is 72.Can I follow this diet?.
gastric problems as in acidity ? please spiecify so that i can help you better
Hi All,
I have been on this Keto Diet for the last 3 months and I’m seeing incredible results.
I have made few changes to my diet as per my body requirement. So anyone who is struggling with your weight loss can refer to me and comment here and I will certainly help you all.
Can i eat lunch food in dinner and dinner food in lunch ?
Also can i eat lemon chicken from restaurants?
Hi Rithik ,
yes , and yes :)
hi… what should be the serving serving portion for those recipes.
let’s for example Fried Paneer pakora. I mean how much paneer for a serving?
How much coconut oil , cream and butter for serving of bullet coffee?
Hi Dibya jyoti ,
You can have 50 gms of paneer marinate it and fry it .
for bullet coffee- check this – https://www.dietburrp.com/ketogenic-indian-recipes/ there are other recipes too , along with exact portions needed .
Hi Payal,
I have lost about 4kg in 2 weeks. Hoping to loose more in coming 2 weeks.
If i eat early breakfast its hard for me to reach 16 hours without eating. So I am currently skipping breakfast to strictly follow intermittent fasting. Please advise if I am doing the right thing.
Many Thanks
Haris
Hi Haris ,
Yes you are . All the best !
I was following paleo after that i want to try keto so tried urs mam. For 1st week i lost 2.4 kgs.. Now in next week will surely update you.. thanks a lot..
oh thats lovely :) all the best ! you can write to me in case if you have any queries . and if you havent yet , dont forget to subscribe to our Youtube channel , we have some lovely videos on weight loss coming up . here is the link – https://www.youtube.com/channel/UCyaCNGT6iHvzz4UyCIzTxMw?sub_confirmation=1
I am 20years old male, height is 5’9 and weight is 90. I want to buy this detailed keto diet plan but how will I know how much calories to intake daily. Also wanted to know if I will get a shopping list for the diet plan and recipes ?
Hi Mark ,
Thank you for reading at Dietburrp and showing your interest in buying our book . We have made an exchange list before every week , so you can buy the products based on this list . so dont worry about it .
In this book all the dishes are mentioned with the exact quantity you need to intake as well as the calories this dish will be providing you . so its an all in one thing .. dont worry , we have such lovely comments on the book from our readers , and they have also lost such good amount of weight . you will not be disappointed . i Assure u ! :)
Hello,
I am on keto diet and just reached 3rd week. I would like to know if i can have a early breakfast in my 3rd and 4th week.
Thank You
Hi Haris ,
Yes you can . :) How much weight have you lost so far ?
Hey,
I am a vegetarian looking to follow the keto diet to lose some weight and to experiment with food habits.
I would like to purchase the e-book, however, the footnote says it’s a non-vegetarian recipe book. I would like to know if you have a vegetarian recipe book for the same.
TIA,
Abhishek
Hi Abhishek ,
Actually a vegetarian keto iet is really not possible, because all protein sources that are vegetarian have some amount of carb . where as non veg sources of protein are completely carb free.
Trust me , it wont work, i am a vegetarian myself and i try all the diets before i post it for my readers . i had tried making a vegetarian keto diet , but it failed to show any weight loss , rather i gained 2 kgs at the end of 15 th dAY Because of all the fat . hence i never posted it .
However , if you are into intensive workouts , you can try the high protein high fiber , that is indian version of atkins diet . this really helped in losing weight.
if you have other lifestyle , let me know , ill try to help you as much apossible . you can mail me your details at care@dietburrp.com.
Hello there,
The diet plan looks great! I would like to know how this works on people who do heavy workouts.
I workout in the evenings for 60 – 90 minutes and my workout usually includes a combination of cardio and strength training. Week 1 and 2 look fine. But I am worried that week 3 and 4 might leave me drained off energy by evening affecting my workout.
Having lunch and skipping dinner and breakfast might be a better option in my case. Will that be as effective as your original diet plan? Please suggest.
Thanks!
Hi ASH,
YES , THE FIRST 2 WEEKS SHOULD NOT BE PROBLEM , AND 3 RD WEEK ON YOU WILL HAVE TO REDUCE THE INTENSITY OF WORKOUT BASED ON YOUR STAMINA AND COMPLIANCE. actually breakfast is important , you cant change the meal pattern in this one . it wont give much results.
Hi there, I had bought ur book on detailed ketogenic diet. It was awesome. I dedicatedly followed it for 1 month. Now i have lost around 6-7 kgs. I want a break for 2 weeks and come out of keto to a normal lifestyle. Then again I will start the 1 month ketogenic diet cycle. Please kindly suggest me how to maintain the hard-earned weight for these 2 weeks in my normal lifestyle.
Hi Anusree,
You have no idea , how happy i am after reading your comment . Thank you for making my day . i have been getting a lot of comments about hoe great the book is , but only a few readers mentioned the amount of weight they lost with it . i am really glad that we could be of help to you . well i am already in a process of making a diet plan that one can follow after keto diet . will be publishing it very soon . till then you can check this diet plan , and follow it – https://www.dietburrp.com/?s=1200
Hello Ma’am I’m 23 years old and have 67 kgs weight and I have started Keto diet 4 days before. since I’m living in rural areas I don’t much options because I’m vegetarian. So from my keto meal plan I consumes upto 500 calories a day is this good way to loose weight fast. Should I take multivitamin tablets to avoid malnutrition. Help me please.
Hi Sunil .
i am sorry but vegetarian keto really does not exist . all vegetarian protein foods have carbs . you can say you are folloing a high protein diet , but this will work only if your are really really working out a lot … so atleast 1 hours workout ka 2 sessions in 1 day .
Hi Payal,
The keto diet interests me but since I am a working mom (36 yeras) with two kids in ages 11 and 6 who require a lot of my time I am afraid that I cannot stick to a fixed diet plan.
Due some reading I undersatnd that the main motto is to deprive the body of carbs.
Would be effective to include more keto recipes in my daily diet ?
Do I have to completely avoid milk?My calcium levels are not upto th expected mark.
Also I am from the southern part of India and rice is a very essential part of our food,but I have cut down the intake of rice a lot(weekly one meal has rice) and taking a small cup of Quinoa in lunch and chicken,fish or some salads for dinner.
Hi Sushma,
in that case , its better if you follow a restricted calorie diet plan . this will help you in much better ways then following a fixed diet pattern . just eat half the quantity of food that you are eating no . and see the magic happening.
Hi,
Is avoiding fried/packaged/sugary food & flour/rice based items good enough to get started on the weight loss journey?
This way one has a lot more choice – but I’m wondering if it will still trigger ketosis? Or does ketosis necessarily need a reasonably high intake of fats?
I am aged 33, ht: 5’11” & wt: 88 – was looking to get to sub-80 mark in 3-4 months by mainly cutting down extras and with some basic exercise..does that work?
Hi Sriram ,
well for a healthy weight loss, the first step is definitely by avoiding these packaged , fried , junk , processed foods. you should read this once – https://www.dietburrp.com/how-to-lose-weight-effectively/
well to trigger ketosis in your body , the most important factor is to deprive the body of carbs . when carbs are absent , the body turns towards fats for energy requirement . which inturn leads to ketone body production as the cycle is inturrupted due to lack of carbs .
I know it a bit hard to believe that intaking so much fat will lead you to weight loss. but it has helped so many people around the globe .
Hi,
I have purchased your book for the keto diet, and mailed you with a screenshot of the payment yesterday. Request you to email me the recipes that are mentioned in the book. Thanks :)
Hi Naireet ,
Thank you so much for buying our Ebook . i really hope this will help you in losing good weight as it has to many of our readers. The link to the recipe E book is mentioned in the Email you recieve immediately after making the payment . kindly confirm if you have received it . if not , i will mail the ebook to you immediately .
I am not from metro where I can get this much of cheese so can you suggest any alternative.
you can have home made paneer or also have groundnuts in the place of cheese.
Hi,
Can we eat an entire chicken breat approx 150 gms for dinner? Either baked or stir fried in olive oil? Asking as it contains carbs as well.
you can have 50 -60 gms only :) and this depends upon your current weight status as well.
Hi,
I had a C-Section 10months back. I am putting on weight terribly. I used to workout but now I am still not able to workout as much I used to before. I am a vegetarian and I can eat egg. I read in one of your posts that keto diet is mainly meat. Then how can vegetarians be benefited? Can you please help me out as I badly want to reduce the weight. I am 95kgs now. Height 5’3. Please help !
Hi Tejasvi ,
if you are a vegetarian , keto diet is not for you . you should start slow . check these 2 articles , they will really help you in your weight loss journey . if you wish , we can also plan a customized diet plan for you based on your prsonal requirements and lifestyle and food pattern.
check – https://www.dietburrp.com/diet-services/
– https://www.dietburrp.com/how-to-lose-weight-effectively/
– https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
I have gout , can i follow Keto plan
Hi Vinod ,
You should never follow a ketogenic diet if you have gout. Keto diet is all about eating more meat and fat . Meat has high amount of Purine and can alleviate the symptoms of gout. what is the use of such weight loss ? It is better that you follow a low calorie , balanced nutrient diet plan that helps you in reducing your uric acid levels as well as reduces your body fat at the same time. Check this diet plan – https://www.dietburrp.com/indian-diet-plan-for-gout/ this will help you reduce your gouty symptoms as well as in weight loss.
Hi madam.. I am a29 year old female with height 150cm and weight 68kg.. wanna loose 18 KGS…. I am having a baby 1year 8 month old.still breast feeding. Was 70 at time of delivery. I am having hypothyroidism on eltroxin 75..And have ovary with pics… Periods not regular… 216 total cholesterol
Fbs 89. I wanna to lose weight… Upto 50kg. I was 54 kg before marriage . Madam
pls help me to lose weight
Hi Soumya,
If you are a Non – vegetarian , keto diet is a good diet plan for you to start with. I would also suggest you to read this article once before you start your weight loss journey . This will clear all your ideas and concepts of weight loss. https://www.dietburrp.com/how-to-lose-weight-effectively/
Hi payal, I am Nupur and I am 14 years old iwanted to get into a good fitness regime with a well planned healthy diet. After finding out the keto diet I got to know that weight loss is really easy and fast through this diet. I am still confused about which diet to pick can you please help me out? and please advice me about the diets I can choose from. My weight is 62 kg and my height is 5 7′ feet. Thankyou.
Hi Nupur ,
At 14 years of age , you should really not play with your metabolism. otherwise you can easily acquire ill effects on health . the serious ness of this is far beyond explaination . and hormonal changes will also bring unwanted changes . it is best that you workout , exercises , dance or do any physocal activity in t erms of a sport. and follow a simple balanced diet , which will help you in losing weight and toning your body and maintaining over all well being . trust me ! dont fall into this weight loss ka kichad . you can check this diet plan .. follow the menu , but eat in a quantity that satisfies your hunger . 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 ma’am , I am Soumya Dey of class XII . I want to adapt keto diet. My weight is 78 Kg , height 6.1 feet .
Hi Soumya ,
I think you are too young to be adapting keto diet . if you want to lose weight , 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 43 yrs old , 5.4 ht and 85kgs . I have no medical condition apart from high bp. Wud like to start with keto diet. Pls suggest if ok.. I have a sedentary lifestyle..managing house with two young kids.
Hi Shalini ,
Yes , you can start with keto for sure . :) just mind the amount of salt you use in your food.
Ma’am I also have gastro problem few months back i had constipation from long time but now I have problem of gas. Is there any problem??
could be , please see a doctor .
Hi ma’am I’m 22 years old pure veg my exams will start next month can i start keto diet without any pressure on mind
Hi Sunil ,
normally this diet will not harm your routine , but the last week is a tedious one , and it will dfall around your exam time , hence i will suggest you to follow the diet only after the exam so both the goals can be completed without affecting each other.
Hello Payal…. I M 32 yrs old nd suffering from pcos should I include milk/paneer/yoghurt in my deit. Plz can you suggest me any deit plan for pcos
https://www.dietburrp.com/indian-diet-plan-for-pcod-pcos/
Hi mam,
Iam pure vegetarian and my height is 5ft4inch and wt 75 suggest me best vegetarian 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.
Hi,
I like to start my day with a cup of tea (with ginger, sugar, milk) and cannot refrain from this habit. And can I eat 2 slices of brown bread for breakfast along with cheese omelette. Kindly let me know. Thanks!
Hi Savita ,
you can have your regular cuppa tea in the morning , the only issue is sugar so either you add less or you add a sugar free tab . and enjoy your tea while on ketogenic diet . no issue . But please dont eat brown bread along with omlette . if you were not on keto, brown bread is ok to have . bbut with keto , you have to eat as little carb as possible . good carb or bad carb is better avoided .
Hi Payal,
I’m a pure vegetarian who doesn’t even eat egg. I see the above plans are inclusive of eggs. What do I replace egg with?
Hi ,
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,
Does the daily calorie intake remain the same for all days (including fasting days) or does it decrease over the weeks? I’m supposed to consume 1586 kCal a day and I’m not sure how to start.
Hi Vartika , start by consuming 1400 calorie a day for a week , and gradually reduce 100 calories each week
Hi what can one do to avoid constipation while on non veg keto
check this to get rid of constipation instantly – https://www.dietburrp.com/how-to-get-rid-of-constipation/
best way is to drink a glass of milk at bed time and add 2 spoon ghee in it . avoid sugar
Hi I can’t understand that how to take 70 graham’s of butter I’m unable to take the butter more please suggest me how to use
distribute it through the day in various dishes you have .
Hi Team,
I am loosing minor proteins in urine. So will keto plan will suit to me or not, if not please suggest correct diet plan.
Hi Sridhar ,
In case of proteinurea, it is better to avoid keto diet for the moment .
Hi, I am a 22-year-old male, I am 110 kg. I am planning to start a keto diet, I am really confused with all the online recipes and diet plans. can you give some guidance on this matter and help me out. I am a non-vegetarian so any food will do. hope for a reply soon. I am from Kerala, India (just in case you need this info)
Hi Sreedhar ,
you can buy our detailed keto Ebook .. it has the detailed diet plan along with timings and quantity . and we will mail you all the recipes seperately .
Hi Payal.. m a 38 yr old working women. I like ur article..since 7 Feb m on keto diet..m non vegetarian but unable to cook food with variation..kindly send me ur receipes u have mentioned in ur article.. I ll be grateful to u..
Regards
Rubeena
Hi Rubeena ,
please check this – https://www.dietburrp.com/ketogenic-indian-recipes/
Is keto diet helpful to lose weight for a person without galbladder and diabatic.please suggest your advice.
Hello sir,
Thank you for reading at dietburrp . Sorry sir , but i will not advice a person without gall bladder to follow a keto diet . keto diest are high in fat . it will become hard for you to digest this fat . hence it is better avoided .
Hi payal… I m female 27 yrs..74kg..n m teacher..I m on strict keto diet for more than 3 weeks…bt still I have just loose 1.2kg….i not getting… where I m wrong..I m vegetarian with eggs
Hi Pooja ,
keto diet works only when you consume meat and fish . the non – vegetarian protein foods come with all protein and zero carb , while vegetarian foods come with some amount of carb and hence a vegetarian keto diet is not very successful in weight loss. you can rather try other diet plans from our website . they will help you lose weight faster .
in the above recipes, the quantity of the ingredients is not given, for example how much cheese can be consumed? or how much oil to be used per recipe?
Hi Jyoti ,
it is not given coz this is a general plan , and requirements of calories differ from person to person . hence no standard was set .
Hi…i am an Indian vegetarian . Please could you suggest me vegetarian food replacing meat. I do eat egg.
Thanks
Hi ,
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, i am planning to start the diet, is there a cheat day in this diet. as i have my sister wedding coming up.
Hi Supritha ,
no yaa .. no cheat days
Payal,
I have purchased this diet plan and sent details about the purchase to care@dietburrp.com
Can you please share the details about the receipes specific to Tamil food style.
Also please send the do’s and don’t to this diet plan.
After 1 Week, can i switch back to my regular food style?
Thanks,
Aravindh
Hi Aravindh ,
I have mailed you the recipes of the keto plan that we have mentioned in the ebook . the do’s and donts that are important are mentioned in the article . after this 1 month keto diet , you can follow – https://www.dietburrp.com/tamil-diet-plan-for-weight-loss/
Hi payal, i am on border level of sugar & cholestrol. So would you recommend me for keto diet?
Hi Dharmendra ,
nope . i would suggest you follow a balanced low calorie weight loss diet . along with exercises so that the cholesterol can be controlled.
What after week 4?
after week 4 , you can come to a regular diet by controlling calories . try this – https://www.dietburrp.com/?s=1200+calories we have it in all indian cuisine , you can select the plan according to your cuisine preference.
Hello ..dis is from Andhra…are the recepies available
In your book??? And is dat in Indian style or not???
Hi Yamini ,
yes the plan is indian . recipes are not included in the book . but we will mail you seprately after you buy the book . please mail us at care@dietburrp with a screen shot of your payment , or just mention the same email id you mentioned in the transaction and we will immediately mail you the recipes.
Hi Payal,
I work in IT Industry and do not have healthy lifestyle. Gained lot of weight recently due to hectic work schedule. Currently Im weighing at 97 kgs and height 176cms.
Can you please let me know whether below plan will be effective with light exercises for 30-45 mins daily?
Keto 4 Week Diet Plan : https://www.dietburrp.com/indian-version-of-ketogenic-diet/
Hi Aravindh ,
Yes you can follow the plan . It will help . you actually need only 45 mins workout while following this diet . so it will work well.
Hi Payal
I am from jabalpur and I not able to follow keto diet because of the three reason
As most recipes especially baking contain egg..wat is the substitute for it
Many ingredients are not available in our markets like avocado pesto etc
May I swap lunch with dinner
Pls suggest
Hi Avita ,
1 ] eggs can be replaced with paneer , but mind the quantity , as eggs are carb free, but paneer has some amount.
2] pesto sauce can be mae at home , you can find recipe online. Skip avacado if unavailable.
3] yes you can swap lunch and dinner
Hi Payal, Thank you so much sharing this wonderful weekly plan. I’m 35yr old, 5’6” and currently weighing 87.4kgs. I followed something called ‘Cambridge weight Plan’ for a month and half and lost 6.8 kgs… this plan is much more strict and is on the same concept of Ketosis but one needs to buy the packed powdered meals like soups, pasta, porridge, shakes etc. and restricts to consuming 600 calories a day…
But after a while it becomes extremely difficult to eat the tasteless meals and it breaks. I tend to go on n off. But now I want to eat proper food and still be on diet. Your diet sounds heavenly to me cuz I absolutely love cheese, coconut cream, eggs, chicken etc.
i was wondering if it will be ok for me to jump from having 600 calories a day to 1200. Ot should i take a break for a week, eat notmal 3-4 carb filled meals… and then start? Please help as to how should I kick start with this diet. Thanks a ton
Hi Anu ,
It will be best if you take a break , add 2-3 carb meals , so that yours stores can be replenished. and then you can start with keto diet after 1 week .
Dear Ma’am,
I am a student at BITS Pilani Hyderabad Campus. We are going to start a parallel mess in our college for those who wish to lose weight, go to gym or a diet freak. Can you help us out in deciding the menu for the mess that could be followed for 200 students with different nutritional requirements. You can mail me and we can have this discussion there.
sure prafful , you can mail me the current menu of your mess , this will help me in deciding a few things .. also pleae mention the health expertise that you guys are looking for . so you need weight gain diets , weht loss diets , just fitness diets , what will be the budget , how many item allowance is there etc etc , what ideas you uys already have on the menu . .. and ill ge back to you . mail id – care@dietburrp.com
Hi ,
I am working in IT-Industry and every time we will use sit in chair’s and seeing the desktop continuous it leads to take me over weight and suffering with low-back plain as well.My age is 29 and weight is 89kgs and height is 174cms.Basically iam nonvegeterian.
Can you please suggest me which plan i can follow.
Hi Thiru , if you are a non vegetarian , you can easily follow this diet . this will help you lose good weight in a short span .
hi there
i am 43 years old male and my i have sedentary lifestyle. though since last one week started jogging and abs and crunches. since last 8 days my avg jogging 8.12 kms. my present weight is 83.5 kg and my height is 5’8.
kindly suggest keto diet
Hi Satish , a sample diet plan is mentioned in the article above . if you wish to get the detailed menu for 1 month of keto diet , you can buy our book . link is available above.