Overview

The Indian Keto Diet is a popular low-carb, moderate protein and high-fat diet program that is claimed to help the followers lose at least 5 to 8 Kgs of weight in a month without any exercise.

When you eat these keto friendly foods, your body goes into a state called ‘Ketosis‘ and produces ketones.

These ketones are used as a fuel source for body functioning and for additional energy, the body taps into the stored body fat to survive.

This way, you’ll burn more calories than you normally burn when you eat regular foods.

Bottom Line: When a person enters ketosis state, the fat burn mechanism functions at a high speed and helps in losing weight fast.

So, basically, we’re providing the body all the proteins and nutrition it needed to keep the vital functions running, while losing weight due to less supply carbohydrates.

Having said that, you can’t just go and eat all the proteins and think of losing weight as excess protein intake also leads to spike in glucose levels.

So, here is a recommended healthy ratio for serious fat loss.

Ideal Keto Macros: Fat = 75% | Protein = 20% | Carbohydrates = 5%

Tip: If possible, combine Ketogenic Diet with any Intermittent Fasting Routine of your choice and you’ll see amazing weight loss results for sure. Just give it a try.

Indian Keto Diet Plan for Vegetarians

If you’re an eggetarian, you can simply replace paneer with eggs and have them in any form (boiled, fried or as a base).

Sample Vegetarian Keto Meal Plan – Week 1

When to Eat?What to Eat?
Early Morning1 glass of warm water with lemon juice
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchGrilled Paneer (100 gms) + Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
EveningA handful of peanuts
DinnerVegetable soup of your choice

Sample Keto Meal Plan for Vegetarians – Week 2

When to Eat?What to Eat?
Early Morning1 glass of warm water with ¼ tsp cinnamon powder
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchGrilled Mushrooms (100 gms) + Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
EveningAir fried pop-corn
DinnerCheese Broccoli soup + Grilled paneer cubes

Sample Keto Diet Vegetarian Plan – Week 3

When to Eat?What to Eat?
Early Morning1 glass of warm water with 1 tsp apple cider vinegar
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchPaneer Bhurji (70 gms) + Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
Evening2 Brown bread slices toasted with a tsp of peanut butter
DinnerCabbage soup + roasted sunflower seeds and flaxseeds

Sample Vegetarian Keto Diet Menu – Week 4

When to Eat?What to Eat?
Early Morning1 glass of warm water with lemon juice
Breakfast1 cup Bulletproof coffee, 10 soaked almonds and handful of walnuts
LunchFlaxseed & Almond flour roti + Paneer bhurji and Vegetable salad (cucumber, ½ carrot, tomato, cabbage, boiled broccoli)
EveningA glass of green juice
DinnerSpinach Mushroom Soup + roasted veggies of your choice

Well, these are just sample Indian keto vegetarian meal plans for you to get started without worrying about planning.

Once you’re accustomed to the diet routine and food choices, you can plan your own diet menu based on your personal tastes and diet preferences.

On any given day of the Indian keto diet for vegetarians, you can have the following beverages without worrying about being kicked out of ketosis.

  • Buttermilk – Add 2 tbsp of curd in 1 liter of water along with 1 lemon and blend it together.
  • Green tea – Natural detoxifier without any calories or carbs.
  • Black coffee – Improves your mood and gives you energy. But, don’t drink in the evenings as it will not make you sleep properly.
  • Warm water with lemon juice – Always the best choice for weight watchers.
  • Bulletproof coffee – Zero carbs and high on fats. What more do you want on a keto diet?
  • Green vegetable juice – A powerhouse of antioxidants, vitamins and minerals required for the functioning of vital organs of your body.
  • Cabbage soup – Natural fat burner with negligible amount of carbs and calories.

Indian Keto Diet Plan for Non-Vegetarians

We’ve provided multiple Keto diet meal plans for non-vegetarians. Choose the one based on your personal preference.

Keto Breakfast Options: Pick 1

  • Bullet coffee (coffee/tea mixed with coconut oil, cream and butter mix)
  • 10 Soaked Almonds + 1 tbsp Sunflower Seeds + 1 tbsp Flax Seeds
  • 5 Walnuts + 10 Almonds + 5 Pistachios
  • Whey Protein Shake with water
  • Strawberry Smoothie, Tofu (Soy Paneer) & Cheese Pakora
  • Omelette with 2-3 Eggs and Cheese (non-veg)
  • Scrambled Eggs with Cheese, Capsicum, Cabbage etc… (non-veg)
  • Paneer Bhurji with Vegetables and Cheese
  • Keto Almond bread with Cheese – (recipe)

Keto Lunch Options: Pick 1

  • Spinach Soup with Mushrooms and a dab of White Butter
  • Butter Chicken + Veggies (allowed) – (non-veg) – (recipe)
  • Boiled Chicken & Vegetable Salad stir fried in olive oil and butter (non-veg)
  • Cauliflower rice pulao (with egg/paneer/chicken/fish/prawns) – (non-veg) – (recipe video)
  • Spiced, Fried Paneer Pakora
  • Naans using Almond Flour + Flaxseed with Paneer Butter Masala
  • Lemon Chicken Curry with Cauliflower Rice (non-veg)
  • Stir Fried Lady Finger with Peanuts – (recipe)
  • Keto Pav Bhaji – (Recipe video)

Keto Dinner Options: Pick 1

  • Keto Egg Masala – (non-veg) (recipe video)
  • Stir Fried Chicken & Vegetable Salad (non-veg)
  • Stir Fried Paneer & Veg Salad
  • Baked Spinach with Cheese and Cream
  • Stir Fried Mutton with Cauliflower Rice (non-veg)
  • Cream of Mushroom + Veg Salad (Stir Fried)
  • Chicken in Pesto Sauce with paneer and spinach leaves stir fried in olive oil (non-veg)
  • Chilli Paneer with Vegetables
  • Chicken Barbecue with Spinach and Cheese (non-veg)
  • Spinach Egg Omelette with lots of Cheese (non-veg)
  • Stir fried Veggies with spices and cream dressing
  • Almond flour Pancakes
  • Mutton keema curry with cauliflower rice (non-veg) – (recipe link)

Keto Snack Options: Choose 1

  • Bullet Coffee (Coffee / tea mixed with coconut oil , cream and butter)
  • Black tea / lemon tea / peach tea (without sugar)
  • Black coffee (without milk & sugar)
  • Green tea (without sugar)
  • Lemon water (without sugar)
  • Lots and lots of water

Non-Vegetarian Keto Diet Recipes

Courtesy: Headbanger’s Kitchen

Keto Diet Indian Foods List (Allowed)

Below is a list of Indian foods that are allowed on the Ketogenic diet lifestyle.

  • Seafoods – Tuna, Shrimp, Salmon, Sardines & all sea food
  • Vegetables – Cabbage, Broccoli, Cauliflower, Onions, Spinach, Tomatoes, Cucumber, Bell Peppers, Mushrooms, Eggplant, Lady Finger and all low carb veggies
  • Meat & Poultry – Chicken, Eggs, Bacon, Beef, Pork
  • Dairy – Greek Yogurt, Paneer, Butter, Mozzarella, Heavy Cream, Butter, Mayonnaise
  • Fruits – Strawberries, Blackberries, Raspberries, Avocado, Olives
  • Nuts & Seeds – Almonds, Walnuts, Peanuts, Chia Seeds, Coconut, Pistachios, Flax Seeds, Sunflower Seeds etc..
  • Healthy Fats – Coconut Oil, Olive Oil, Avocado Oil, Flaxseed oil
  • Herbs & Spices – salt, pepper, ginger, garlic, cinnamon, mustard and oregano

Keto Diet Plan Indian Foods List (Not Allowed)

Apart from the foods mentioned above, you should stay away from all the other foods, especially those listed below to stay in Ketosis state and yield better weight loss results.

  • All Grains – Wheat, Oats, Corn, Pasta, Bread etc…
  • No Sugar & Sweets – Instead use Stevia
  • Processed Foods – Everything that is canned
  • Alcoholic Beverages – No booze
  • All other kinds of fruits – Fructose also raised insulin; try to avoid them while on keto
  • Milk – At least while on the Keto routine; milk by-products are fine
  • Refined Fats and oils – Only use those oils that are allowed
  • Factory-farmed fish and meat – try to get only organic meat

Conclusion:

If you’re serious about losing weight on the Indian Keto diet chart, then you should strictly avoid the foods that are not allowed on the diet and stick to the ones that are allowed.

Another important thing that you should remember is that you should not exceed the number of carbs to no more than 50 grams per day in order to stay in the Ketosis state, else you’ll automatically be kicked out of Ketosis and won’t gain any results.

Hope you understood the concept of Keto diet for weight loss and we wish you all the best.