Indian Keto Diet Plan For Weight Loss

idian-keto-diet-plan-for-weight-loss

As you know a balanced diet and a healthy lifestyle lead you to lose weight. To do so Indian keto diet plan for weight loss is one of the best ways. Sometimes we starting to lose weight through a proper diet plan, but at some point, our weight is stuck and doesn’t decrease. To do so we recommend you try this keto diet plan. 

 

Although there is ongoing research on this keto diet plan you can follow this for at least one to two months. After that, we suggest you quit. Because after one or two months, it may start negative effects. 

Keto diet plan:

You may have heard the word keto, but do you know what is meant by a keto diet plan? Keto-diet means using a high amount of fats, an intermediate number of proteins, and a low amount of carbohydrates. 

As you know carbs are the main source which makes you obese. This Indian keto diet plan will reduce carbs from your day-to-day meals and breakfast so you can lose your obesity and have a healthy lifestyle. 

Indian foods list for keto diet plan:

You are here to follow the Indian diet which consists of low carbs. To achieve this goal we are here with a food list with low carbs and can easily be found in India.

Visible fats and oil:

Frying:

For the frying purpose, you can use:

  • Ghee
  • Coconut Oil
  • Mustard Oil

Saute:

  • Butter
  • Virgin Olive Oil

Salad Dressing:

  • Extra Virgin Olive Oil (Low smoke point)

Fishes:

As we Indians are very fond of fish so we categorized it in two.

Fatty Fishes:

  • Catfish
  • Salmon 
  • Cod
  • Trout 
  • Tuna
  • Mackerel 
  • Halibut 

 

Shell Fishes:

  • Clams
  • Crab
  • Lobster
  • Squid 
  • Oystep
  • Scallops 

Meats:

Meats are rich in protein and fats with low carbs. The following are the best options when you are starving for meats. 

  • Ground beef
  • Steak
  • Chicken/ duck/ quail
  • Goat/ lamb
  • Pork/ ground pork/ pork chops/ ham
  • Bacon/ sausage 
  • Organ meats (read the label)
  • All forms of eggs

Nut Butter:

  • Almond butter
  • Macadamia nut butter
  • Cashew butter
  • Peanut butter

Nuts and Seeds:

  • Almond
  • Walnut
  • Pinenut 
  • Macadamia nut
  • Pecan nut
  • Avoid pasta and Kaju
  • Sunflower seeds
  • Pumpkin seeds

Note: Almond flour and coconut flour can also be used but to limit.

Vegetables:

Except for roots and tubers, every vegetable contains a small number of carbs, which are best for a keto diet plan. Still, we collect some options to make things easy.

  • Palak/ kale leaves
  • Lettuce leaves
  • Broccoli and cauliflower
  • Cabbage 
  • Mushrooms
  • Green beans
  • Capsicum
  • Tomato
  • Eggplant
  • Limited garlic and onion

Fruits:

  • Avocados
  • Watermelon
  • Peaches
  • Lemons

Barries:

  • Blackberry
  • Straw berry
  • Blueberry

Local:

  • Jamun
  • Palsa
  • Karwande

Dairy Products:

  • Greek Yogurt
  • Heavy whipping cream
  • Paneer
  • Feta/ Swiss cheese
  • Cheese spreads
  • Cream cheese
  • Sour cheese
  • Brie/ blue cheese

Liquids:

  • Water
  • Bullet coffee
  • Black coffee
  • Black tea
  • Green tea
  • Almond milk
  • Coconut milk
  • Lemon water

Spices:

  • Salt
  • Chili/ pepper powder
  • Cinnamon
  • Cumin seeds 

Indian Keto Diet Chart for Weight loss:

To track the Indian keto diet plan for weight loss, we summarized the meal plan for one week which you have to follow if you are interested in weight loss through the keto diet plan. This diet chart is easy to follow and contains all those meals which can be easily found in India. The time range and meal range for each meal is mentioned, so try to take the meal at the mentioned time.

Moreover, this diet chart for the keto diet plan is meal-friendly. This means many of your favorite dishes are included to keep you motivated. So, without any delay let’s start your keto diet chart for weight loss.

Keto Diet chart

Best time to eat:

Break Fast: Take breakfast in the very first hour when you wake up. The ideal time is between 06:00 am to 08:00 am.

Pre-Lunch: Pre-lunch helps to make you less hungry for lunch, so you won’t eat more in lunch. The best time for pre-lunch is 10:00 am to 11:00 am.

Lunch: At the time of lunch your metabolism is at its peak which helps you to make your digestive system function strong. Make sure that your lunch shouldn’t be more than your breakfast. The most appropriate time for lunch is 01:00 pm to 02:30 pm.

Evening Snack: Most of us are very addicted to this snack more than a pre-lunch snack. If you avoid this; it would be helpful. But you can take this lightly. You can take this from 05:00 pm to 06:00 pm. 

Dinner: As for dinner, try to take it one to two hours before you go to bed. The ideal time to take this meal is between 07:00 pm to 09:00 pm.

Day-wise schedule of Keto Diet Plan:

As you read the meals’ times, now it would be better to present the everyday menu to take meals. This would help you to take meals with low carbs and high fats and proteins. 

Day 1 Day-wise schedule of Keto Diet Plan
Breakfast: Before getting a meal, start your day with detox water.

Two egg whites with a half cup of yogurt and a cup of tea (150 ml milk).

Pre-Lunch: Four to five almonds or walnuts.
Lunch: 100-125 gm chicken piece with palak panner and one besan roti.
Evening Snack                          One cup of green tea.
Dinner: 200-250 gm of fish with maxed salad.
Day 2 Day-wise schedule of Keto Diet Plan
Breakfast: Omelet (two egg whites and one egg yellow ) with a slice of brown bread.

One cup of coffee.

Pre-Lunch: 100-150 gm blueberry.
Lunch: 100-125 gm steam lamb piece.

1 cd size Alsi ki roti.

One Tbsp coconut oil.

Evening Snack:                          Sunflower seeds (limited).
Dinner:

One palate green beans.

One roti (made in ghee)

Day 3 Day-wise schedule of Keto Diet Plan
Breakfast: One cup of coffee with cream cheese + one brown slice of bread.
Pre-Lunch: 10-15 black Jamun.
Lunch: 3 Egg white Omelet 

1 Slice Cheddar Cheese 

1 Slice Brown Bread 

 Evening Snack:                   Black tea ( one cup)
Dinner:

100g to 150g Steam Beef Piece 

1 CD Size Badaam ki Roti

 1 Tbsp. Mustard Oil

Day 4 Day-wise schedule of Keto Diet Plan
Breakfast: Cras sedBefore getting a meal, start your day with detox water.

Two egg whites with a half cup of yogurt and a cup of tea (150 ml milk).

 Pre-Lunch: One medium-size peach.
Lunch: 100-150 gm salmon fish.

One glass lasi.

 Evening Snack:                       One cup of green tea with 7 pista.
Dinner:

Cras sed100g to 150g Bar B Q Chicken 1 Cup Fresh Salad  

1 CD Size Baison ki Roti

Day 5 Day-wise schedule of Keto Diet Plan
Breakfast: 2 Full Egg Spinach Omelet 

1 Slice Brown Bread 

Pre-Lunch:  Two Avocados
Lunch: 100g to 150g Beef Qeema

1 Cup Cauliflower 

1 CD Size Badaam ki Roti 

Evening-Snack: 1 Cup Green Tea 

15-gram Peanuts

 Dinner: 

Mushrooms ( One palate)

Mixed salad

One Tbsp desi ghee

Day 6 Day-wise schedule of Keto Diet Plan
Breakfast: 3 Egg White Mushroom Omelet 

1 Glass Almond Milk

Pre-Lunch:    100-grams Strawberries.
Lunch: 100g to 150g Mutton Qeema 

1 Cup Shimla Mirch 

1 CD Size Alsi ki Roti

Evening-Snack:      One cup of bullet coffee with sunflower seeds.
Dinner:

100 g Trout fish

One cup of Greek yogurt

1 Tbsp Sarson ka Oil

Day 7 Day-wise schedule of Keto Diet Plan
Breakfast: 1 Boil Egg 

1 Slice Brown Bread 

Pre-Lunch: 1 Glass Coconut Milk
Lunch: 100g to 150g Paneer 

1 Cup Boiled Spinach 

1 CD Size Badaam ki Roti 

Evening-Snack:             100 Gram Mix Fruits (Berries | Guava | Peach | Melon)
Dinner:

2 Boil Egg White

1 Slice Brown Bread

1 Glass Strawberry Smoothie

Frequently Asked Questions about Keto Diet Plane:

What Indian dishes are keto?

Most of the Indian dishes which are keto are mentioned above in the Indian keto diet chart for weight loss. Along with that, more Indian dishes which are keto are:

  • Cauliflower upma
  • Keto poha
  • Paneer Jalfrezi
  • Broccoli spinach soup
  • Butternut squash thoran
  • Creamy mushroom soup

And so on……

How can I do the keto diet at home in India?

All the keto diet plan dishes are homemade. You can choose any of the combinations, but keep in mind the low carb. The recipes of all the foods which are described above are simple and easy. You can also search for the recipes on YouTube or Google.

What is a keto diet plan for weight loss Indian veg?

Indian keto diet plan for weight loss is the diet plan which consists of low carb and high fats and proteins. As most of the people in India are vegetarians, so it means that taking those vegetables which are low in carb and high in proteins and fats.

Is Dal allowed in the keto diet?

Dals are rich in proteins which are the positive point. But it also contains limited amounts of carbs. So, if you are a huge fan of dals, you can take it but in a very limited amount. Instead of dals, you can take a keto-friendly salad.

What you Cannot eat on keto?

To be honest, the keto diet plan is not that much strict as many think. All you need to take care of is the number of carbs. Try to avoid those foods and dishes which are rich in carbs. Instead, try to have those foods which contain high proteins and fats.

  • This is the foods list that contains high carbs:
  • Sweet potatoes
  • Brown rice
  • Bananas
  • Navy beans
  • Milkshakes

And so on…

We will be happy to hear your thoughts

Leave a reply

Diet Plan For Weight Loss
Logo