11 Jan 4-Week Vegetarian Keto Diet Plan for Indians to lose weight
“Hello Friends, I am Seema and I lost 28 Kilo weight naturally. You can view my weight loss Diet and Journey here.“
Today we will talk about Keto diet plan for vegetarians in India.
Whether you are a newbie to Ketosis or have considerable knowledge about Vegetarian Keto diet,gear yourself up to bid adieu to carbs and start making fats your new choice of living. You heard that right! Ketogenic diet or low carb high fat diet (LCHF) involves a process wherein you rely on fats for energy instead of carbohydrates.
So, What Exactly is Ketosis for Weight Loss?
It is a natural process to get rid of unused fats in the liver by using them as energy instead of starch and glucose. This can be achieved by switching to a balanced diet which involves a lot of proteins and vegetables instead of starch and edibles with high carbs.
The weight loss diet known as Keto Diet Plan involves a lot of vitamins and mineral rich foods along with essential fatty acids so that you can get cent percent nutritional value by consuming healthy and tasty vegetarian food.
Once the body stops getting cheap and easy energy from starch and sugar, it starts burning the stored fats for energy. This way those extra fats which were in the form of unused energy pack are put to better use.
Benefits of Keto Diet:
- Weight loss: This is the most effective vegetarian diet of all when it comes to losing weight. Transitioning to shedding off fat will aid in weight loss as well as make intuitive eating easier.
- Energy: Once you are adapted to burning fat as your primary fuel, you will notice the stability in energy. So, no more ups and downs!
- Cholesterol: According to a research, Keto diets have shown to improve cholesterol levels.
- Blood Pressure: Another research claims that following a Indian ketogenic diet has positive effects on blood pressure.
- Hunger: Eating Ketogenic food which is high in fat leaves you feeling more satisfied and thereby limiting consumption.
Next question would be, what Keto diet should comprise of?
The diet is not about starving calories, but starving carbohydrates. The diet typically allows 60%-80% fat, 15%-35% protein and 5% carbs.
If you are wondering whether there are considerable Vegetarian dietary choices or the diet plan fits Indian cuisine (which are usually rich in carbs), then you are at the right place.
While this can be a little challenging, there are various veg ingredients that you can easily find in your kitchen. Also, since Indian meal is packed with a variety of fruits, veggies and flours, if planned wisely, this can be a great success. Here’s the compilation of some of the vegetarian Keto diet plan to swear by.
Before we dive in, let’s do some analysis:
#Track Your Calories:
For weight loss, keeping a count of what you eat and how much you eat matters a lot. There are many online applications and free mobile apps in the market today that do this job for you. You can also calculate how many calories you need for weight loss.
First, start looking at Indian Ketogenic food in the form of numbers:
The food items mentioned below are must-haves on daily basis:
| Food Items | Panner | Protein Powder | Extra Virgin Coconut Oil | Total | Required Amount |
| Required Qty. | 200 | 120 | 43 | ||
| Fat (60%-80%) | 40 | - | 35 | 75g | 70g |
| Protein (15-35%) | 40 | 50 | - | 90g | 80-120g |
| Carb (5%) | 9 | 3 | - | 12g | <20g |
Similarly you can Google other vegetarian food items such as grains, leafy veggies, low-fat dairy, fats, and other vegetables for its nutritional value.
As a vegetarian, you need to work all these numbers to pull off your diet. So to start with, you can track all your macros you consume on a daily basis. You can use: Calorie.net and freedieting.comfor the same.
Now after having an idea of the calorie intake, we can now look at the Indian diet plan for 4 weeks based on a strict vegetarian diet.
#4-week Keto Diet Planner
While studies suggest the ideal intake to be 1200 calories per day for weight loss, other factors like age and physical stats need to be considered to calculate one’s calorie requirement. Using tools like Our site Calculator to know the calorie requirement can help to plan your diet wisely.
The chart can give you an idea for an Indian Keto diet Plan:
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4-Week Vegetarian Keto Diet Chart
Week 1
Breakfast – Strawberry smoothie and tofu, Cheese Pakora
Lunch – Black bean soup + Green salad, Salad (Mushrooms, spinach, capsicum, stir fried in olive oil and butter)
Snack – Upma /poha/cucumber slices
Dinner – Spinach + paneer soup, Baked spinach + cheese and cream
Dessert – Almond and flour pancake
Week 2
Breakfast – Bullet coffee (tea mixture: Coconut oil, butter and cream)
Lunch – Red Channa Salad, Stirred lady finger with peanuts, Salad (Mushrooms, spinach, capsicum, stir fried in olive oil and butter)
Snack – Upma /poha/cucumber slices
Dinner – Cream and mushroom, Cheese Pakora, Cauliflower with coconut milk.
Dessert – Ketogenic Malai Peda
Week 3
Only dinner and drinks for entire day
Breakfast – Bullet coffee
Lunch – Water/ Green tea
Snack – Watermelon slices
Dinner – Creamed Spinach, Paneer Chilly, 6-8 soaked Almonds, Baked French beans with cheese
Dessert – Keto flax and cranberry muffin
Week 4
Only dinner and fasting for entire day. If difficult start from week 2 again.
Breakfast – Black tea/ lemon tea
Lunch – Water/ black or green tea
Snack – Lots of water, Lemon tea without sugar
Dinner – Cheese Pakora, Stirred fried beans = coconut + peanut, Fried veggies with cream, Cooked Cauliflower/Broccoli with coconut oil + coconut milk
Dessert – Keto coconut bars
Dont Forget to check – My Diet Plan which helped me to lose 28 Kilo Weight.
You can make your very own chart by listing down the ingredients of your choice and using tools like Supertracker to check the count.
Let’s now look at the Checklist of what you should avoid and what you should definitely have in your basket-
Keto-Friendly Intakes
You need to ditch the bad eating habits and pick on the below listed staple vegetarian food options:
| Fat Sources | Protein Sources | Carb Sources |
| Olive Oil | Cheese | Leafy Greens |
| Avocado | Dairy Products | Herbs |
| Mayonnaise | Eggplants | Spices |
| Ghee | Fruits like Berries | Kale |
| Butter | Whey protein | Lettuce |
| Nits | Greek Yogurt | Broccoli, Cauliflower |
| Coconut Oil | All kind of beans | Onions, Tomatoes |
| Flaxseeds | Peas | Mushrooms |
Also View – Top 35 Vegetarian High protein Indian Foods
Healthy Oil options for Vegetarian Keto diet
- Olive Oil – (Fats: 28 g, Protein: 0 g, Net Carbs: 0 g)
- Coconut oil – (Fats: 28 g, Protein: 0 g, Net Carbs: 0 g)
- Avocado Oil – (Fats: 28 g, Protein: 0 g, Net Carbs: 0 g)
- Flax Seeds Oil – (Fats: 28 g, Protein: 0 g, Net Carbs: 0 g)
Keto Veggie Snacks Options In India:
Indian diet has plenty of options to choose from, but when it comes to vegan supplements, this can be a task. Keeping that in mind, here is the list of some of the best Indian snacks for Keto diet plan.
Disclaimer:Limit the quantity of consumption for best results-
| Indian Snacks | Calories |
| Idli | 120 |
| Cucumber Raita (1 bowl) | 130 |
| Poha (1 bowl) | 250 |
| Upma (1 bowl) | 248 |
| Veg. Sandwich (Homemade) | 120 |
| Fruit Salad (Homemade) | 80 |
| Daliya (1 bowl) | 120 |
Also View – 16 Best Healthy Snacks for Weight Loss
Any Exercise Regimen to Follow?
Not particularly a full-fledged exercise, but I suggest taking up at least 15-30 minsof walking or jogging sessions for overall health benefit irrespective of following a particular diet or not.
It is recommended to spend at least 15 minutes daily in the morning or in the evening. Now that you are on ketosis diet chart, special attention should be given on workouts that matches your Indian diet.
Starting with gentle warm ups, you can do squats (10 to 15 reps), lunges (10 to 15 reps), wall sit (60 seconds), planks(60 seconds) followed by mountain climbers. Finally, you can wrap you can wrap up the session by spending 10 minutes on meditation. This gives an instant boost and energy to start the day with a feeling of unexplainable bless.
Have Big Belly Fat? – View Easy Exercises to Reduce Belly Fat.
What to Avoid When You Are on Keto Meal Plan
By now it is evident that the thumb-rule is to avoid food rich in carbohydrates. Now, let us look at the food items which you may resent eating if you are on a strict Ketogenic diet for weight loss:
- Processed food: As they have sulphites, carrageenan etc.
- Artificial Sweeteners: Mainly because they instigate sugar cravings
- Dairy products: Although consuming them in small amounts can maintain the equilibrium.
- Alcohol: Strict no-no. Replace them with some healthy drinks or smoothies to quench your craving.
- Starchy food like Potatoes: For the obvious reason of high carb content.
- Grains: Rice and whole meat should be off your list. Although you can slip in some occasionally.
- High carb fruits: Like Pineapple, mango and banana. Go for berries, avocado etc. instead.
- Also, say no to soy products and white gluten
- Do not have corn, pasta or bread
- Food ingredients such as maltose, glucose and dextrose should be avoided
Want to lose weight in 7 days? – Than check GM Diet Plan which can help you to lose 3-7 kilos in a week.
10 Indian Keto Diet Tips To Make It Happen
- Sweat it out: Integrating low-intensity exercise such as walking or swimming will help in maintaining ketosis by balancing blood sugar levels. Again don’t overdo it which may increase the blood sugar levels and inhibit ketosis.
- Improve Gut Mobility: This keto diet menu Improve your gut motility by consuming fermented foods which can prevent constipation.
- Consume Salt: Get 3-5gms of sodium from natural food such as celery and cucumbers.
- Practice intermittent fasting to maintain ketosis.
- Drink enough water: Keeping yourself hydrated is a must. Drinking purified water within the first hour of waking up followed by 1.5-2 liters of water before noon is a good practice.
- Don’t overdo it! While consuming protein is a healthy choice, overdoing it can have its consequences, especially for weight loss. Aim for 1 gram/ kg of body weight for starters and increase to 1.5 if you are trying to gain muscles.
- Choose carbs wisely: In Keto meal plan consume nutrient rich carbs such as non-starchy veggies, berries etc.
- Quality sleep helps: Depending on the stress levels, you need to concentrate on your sleeping time and hours. Ideally 7-9 hours are considered to be the best to have a fresh start next day.
- Trim down stress level: Under chronic stress, you might have this urge to discontinue the Keto diet. Prolong stressful conditions raises blood pressure and reduces ketones. Start to practice natural stress relieving methods and go for a vegetarian diet which is not too strict too handle.
- Regular intake of healthy snacks: A little munching before lunch and before dinner can help you to reduce appetite. With this, you can avoid stuffing to a large extent!
5 Possible Side Effects of Keto Diet:
If the diet doesn’t suit your body type or if you are having any peculiar medical conditions, you must consult an expert before you start such diets.
Here are the possible side effects:
- Constipation: This is due to the unavailability of enough quantity for bulk formation.
- Keto Flu: The most common one, this can be seen at the onset of the Ketogenic diet. This may include nausea, headache and fatigue which can be dealt with proper planning.
- Dizziness: As you may not get fully adapted to the Ketogenic diet at the initial stage, you may feel a little weakness and sometimes dizziness as well. Dizziness may be due to blood pressure dysregulation.
- Muscle Cramps: You may experience leg cramps due to loss of minerals. One has to stick to abundant consumption of water to avoid it.
- Smelly Breath: At times there may be the smell of acetone which is created during Ketosis. A good oral hygiene and breath freshener can help you to deal with this.
Did You Personally Try the Keto Diet?
NO, I managed to shed down almost 28 kilos by following the low carb Low fat vegetarian diet plan. I made this weight loss plan, as many of my friends asked me about Keto diet and a few close friends even asked me to make them understand the Keto diet and map out a plan for them.
As very few sites provide Indian Vegetarian Keto diet plan, it took efforts to curate the chart. In my opinion and experience, it’s worthy to step into keto diet, but as we know, every human body tends to react differently to different diets. So consult your doctor/dietician before starting the routine.
Do you Know? – Balanced Diet Plan can help you to make healthy, fit and intelligent.
Frequently Asked Questions on Keto Diet
Q: How much weight can we expect to lose on a Keto diet?
Ans: The weight loss normally ranges from 1% to 4%. My friends who have tried saw considerable changes in their waistline area, neck, biceps and hips. The average loss is around 1 to 2 pounds which may vary a little less or more.
Although there might be a different scene altogether. Some weeks might seem to be zero loss week but again when you weigh after a week or two, you can be down significantly by 3 to 4 pounds. So, it is imperative to give your body some time to adapt to ketosis and work its magic.
Q: How Long Does It Take To Get Into Ketosis?
Ans: Increased energy, dry mouth, increased thirst, ketones in the breath and increased urination are some of the symptoms of you getting into the regimen.
When it comes to specifics, it is highly unlikely to get to a conclusion as everyone has unique metabolism and varying resistance to insulin. Typically you can expect to reach ketosis within 2-10 days from the start of the Indian Keto diet plan. As mentioned above, more than 25-30 gms consumption of carbs can deteriorate your Ketogenic diet so maintain the limits to achieve your goal faster.
Q: I cheated and want to get back on keto. How do I do that?
Ans: Firstly, what was the reason behind your cheat day? Dinner outing? On holiday mode? Free meal?
Whatever the reason is, if you diligently want to get back into the ketosis, you can get back to track almost within a day or two.
Some of the tips that can help you with this are:
-Don’t extend the cheat period over a certain length of time. Remember, the longer you stay away from ketosis, the longer it will take for you to get back into it.
-Wait until next hunger which means no munching, snacks et cetera.
– Do not try to restrict your calorie count and notch up nutrition in loads.
Q: I’m not losing any more weight. Now what?
Ans: There may be various reasons associated with this weight loss issue. Rule of thumb is to not give up!
- Find out which factor is affecting:
- Track the protein intake- whether it is high or low
- Cheating on carbs intake
- Exceeding calorie count
- Snacking too much on nuts and diary
Amongst others…
If you are someone who has just started, give the vegetarian diet plan some time. Let your body adjust and adapt to the flow. Keto diet menu is certainly one of the best working tools, but again that doesn’t show results on everyone, just like any diet approach. All you need to figure out what went wrong. Hunger issues can be one of the prime reasons which when consulted with an expert can get you on the right track.
Q: How to maintain after I reach my goal weight?
Ans: Stick to the last amount of calories you took and then you can always experiment by adding about 100 calories more in your vegetarian Indian diet. Check if that increases or decreases the weight and based on the analysis you can set your calorie intakes. This process is known as reverse dieting.
If you tend to add some extra calories after you reach your goal you can always put some extra efforts like lifting extra weights or any other form of keto to back up. Of course, if you return back to your original eating habbit that can ruin all your efforts on one go. So it is advised to keep ketoing in some form, step on the weighing scale regularly and get a check up once a month.
Q: What Are Macros and Should I Count Them?
Ans: Macros or macronutrients are the essential food components – fats, proteins and carbs which are the fuel for our body. They should be in a proportion of : 20-25% protein, 5-10% carbs and 70-80% fats. In terms of grams: 80-120g protein, 20-30g carbs and 70 g fat per day.
Tracking macros can sound easy but it gets crazy as you start. There are many apps available in the market which does this job for you such as MyFitnessPal, KetoDiet Buddy etc. Although there are such options, a simple excel tracker can work as well. All you have to do is map out your daily intake.
Q: Common Terms and What They Mean
Ans: 10 of the most used terms are:
BPC: Bullet Proof Coffee
BF: Body Fat
CICO: Calorie in, Calorie Out
Gluconeogenises: The process whereby the liver converts excess protein into glucose.
Glycolysis: The primary state when your body has enough carbs to convert. When all of the carbs are consumed, your body then switches to ketosis.
Keto Flu: When you are on your Indian keto diet, the liver may eventually start dumping electrolytes as they start producing fatty acids or ketones. During the induction phase, you may experience flu-like symptoms which are called keto flu.
LCHF: Low Carb High Fat
LBM: Lean Body Mass i.e. Weight of your body – (minus) essential fats.
SA: Sugar Alcohol (Carb free sweeteners)
Difference between Paleo and Keto: While ketogenic diet is high in fats, paleo diet plan is a diet high in protein.
Also View – 20 Best Home Remedies to Lose Weight Naturally
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.
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