Best keto diet plan for Indians [Including 4-week menu 🥗 for beginners]

Hello and welcome to this lovely Keto diet article where we will talk about food food food and yes food that helps you in losing weight.

I am Fenil and in this article, we are going to talk about the most trending weight loss diet of the season with an Indianised twist.

A diet routine that practically all famous people are following to be fit and be in shape “the keto diet”.

We have Indianised this diet for you and here we present before you the Indian keto diet plan for weight loss.

Now you may be wondering what is a Keto diet?

The keto diet works on the theory of consuming high-fat, high protein and with a very limited amount of carbs

You may be thinking about how can one lose weight with a high-fat diet. Now what happens is without carbs your body enters into a state of ketosis and starts using the stored body fat for its calorie requirement

So you begin losing the body fat and become flimsy (thin) and healthy

So now without wasting through any further time let’s start with the Indian keto diet plan for weight reduction.

The below table is the timeline for the ketogenic diet plan for weight reduction.

Total weeks Total weight loss
1st week around 2 kgs
2nd week around 1.5 to 2 kgs
3rd week around 1 to 2 kgs
4th week around 2 kgs

An appropriate ketogenic diet is to be followed in four stages. Each stage ought to be followed for 1 week.

4 stages of the Indian keto diet plan

4 stages of keto diet plan

So now we should begin with week 1 or stage 1 of the Indian keto diet plan for weight reduction.

Stage 1 of the Indian keto diet plan

This particular week you need to consume a total of 1500 calories, 20 grams of carbs, 100 grams of proteins and 115 grams of total fat that has to come from Monounsaturated fatty acids as well as indirect fat from the food.

What to consume Total Amount
Calories 1500
Carbs 20g
Proteins 100g
Total Fat 115g

So here is the sample diet plan for week 1 of the Indian ketogenic diet plan for weight reduction.

Stage 1 of the Indian keto diet plan

Starting with breakfast you can have any of these options mentioned:

  1. Cheese pakora fried in peanut oil or coconut oil.
  2. Cheesy egg omelet with lots of cheese and capsicum that can be cooked in a little bit of olive oil or butter.
  3. Cheesy scrambled eggs with a lot of capsicum cooked again in low olive oil or butter

Moving to lunch you can have any of these options:

  1. A simple salad that contains capsicum, spinach, mushrooms stir-fried in olive oil and butter. You can also have this salad with chickens, egg and sometimes only veggies topped with a lot of cheese.
  2. Cream of palak soup with stir-fried mushrooms or broccoli.
  3. Solkadhi with baked french beans with cheese.
  4. Cauliflower curry prepared in coconut milk and coconut oil.

Next comes the dinner meal: For dinner, you can pick any of the below-given choices:

  1. You can have baked spinach with cheese and cream in it.
  2. Boul of lemon chicken stew.
  3. Fried paneer pakoras or you can have stir-fried mutton with seasonings of your choice
  4. A cabbage salad with coconut that is Kerala style

So this was week 1! If you follow this diet properly you can lose around 2 kgs of weight in this 1st week.

Getting down to week 2 that is stage 2 of the Indian ketogenic diet plan for weight reduction.

Stage 2 of the Indian keto diet plan

In this particular stage, we will be introducing you to bullet coffee. it is a mix of coffee decoction, coconut oil and cream.

In week 2 you need to consume a total of 1200 calories with 15 grams of carb, 75 grams of protein and 98 grams of fat.

What to consume Total Amount
Calories 1200
Carbs 15g
Proteins 75g
Total Fat 98g

The diet plan for this week is as below

Stage 2

In the breakfast, you can have this bullet coffee that is a blend of coffee decoction with coconut oil cream and some butter.

If you don’t love the taste of this coffee you can generally add a sugar replacement like stevia.

Coming to lunch: lunch options include:

  1. simple salad again which can be made using spinach capsicum mushroom, which is stir-fried in olive oil and butter and sometimes you can add chicken or sometimes you can add eggs to it.
  2. You can have the fried paneer in which you can spice it with whatever flavorings you like.
  3. Red chana salad. You can boil the red Chana and make a salad out of it.
  4. Lemon chicken or you can have soya nugget curry or you can have stir-fried ladyfinger with peanuts made in Maharashtrian style.

Coming to dinner options: You can have multiple options like

  1. cheese pakora
  2. Boul of chicken stew
  3. Cream of mushroom
  4. A bowl of chicken soup for your dinner plate

If all goes as organized and you are following this plan strictly, again you will lose around 1.5 to 2 kgs this week.

Coming to week 3/stage 3, now in this week 3, we introduced intermittent fasting.

Stage 3 of the Indian keto diet plan

In this stage of the Indian ketogenic diet plan for weight loss, you need to consume a total calorie of 900, 12 grams of carb, 58 grams of protein and around 70 grams of fat.

What to consume Total Amount
Calories 900
Carbs 12g
Proteins 58g
Total Fat 70g

The week 3 keto diet we have to follow intermittent fasting. So in this fasting, we will have an early breakfast, skip lunch and with the 12 hours of the break, we will have a fat full dinner meal.

Stage 3 of the ketogenic diet plan

You can have your breakfast as early as 7’o clock and you need to have a bullet coffee along with 6 to 8 soaked almonds every day for this week.

After 12 hours of the gap, you need to have dinner and in dinner, you can have

  1. Chicken and pesto sauce with paneer and spinach leaves as stir-fried in olive oil
  2. You can have paneer chili
  3. You can have a chicken barbeque with spinach and cheese salad
  4. Spinach egg omelet with lots of cheese

Now because you are following an intermittent fasting diet you do not need to eat anything between your breakfast and your dinner.

What you can do is drink a ton of water or you can make green teas without sugar and continue having them in one hour or two hours of a break so you don’t feel hungry in the middle.

In stage 3 of the ketogenic diet, you will lose around 1 to 2 kgs of weight.

Coming to week 4 that is stage 4 of the ketogenic diet plan for weight reduction.

Stage 4 of the Indian keto diet plan

You need to consume a total calorie of 600, carb intake should be 8 grams, 40 grams of proteins and 50 grams of total fat.

What to consume Total Amount
Calories 600
Carbs 8g
Proteins 40g
Total Fat 50g

Now it is really really getting tough now. This week you are required to eat only dinners while fasting for the rest of the day.

Stage 4 of the diet plan

You can have green teas and lemon waters with a little salt and pepper no sugar, green tea again without sugar and lots and lots of water throughout the day.

If fasting this strict seems difficult to you you can always go back to week 2 and start following from there again.

So this stage 4 of ketogenic diet goes as beneath.

You can have black tea, lemon tea, peach tea without sugar or black coffee for your breakfast.

At lunchtime again you can have green tea without sugar, lemon water without sugar and lots of water.

Coming to dinner, which is going to be the only meal you are having these days. you can have any of these options.

  1. Stir-fried green beans with coconut and peanuts
  2. Shezuan chicken
  3. Spinach cooked in milk, cream and cheese
  4. Stir-fried veggies with spices and cream dressing
  5. You can have chicken stew or you can have Thai chicken or you can have lemon chicken
  6. Stir-fried paneer with spinach and bell pepper
  7. You can have almond flour pancakes and the last option you can have is the fried fish.

So this is week 4 again and you will be losing around 2 kgs of weight in this particular week if everything goes as planned.

Conclusion:

Despite the fact that I am giving all of you the info about this Indian ketogenic diet plan for weight reduction, now you realize that it is so difficult to follow.

I strictly don’t prescribe you to follow this diet plan without the best possible supervision of a dietitian.

If you like this keto diet plan please share with your friends whoever needs it. you can ask us your queries in the comment section below.

Thank you for reading this article till the end. Happy Dieting 🙂

You may also like to read our article on Tips and tricks to lose belly fat in 3 days.

FAQs on Ketogenic diet

⭐ Is keto diet good for Indians?

As Indian food is wealthy in carbohydrates, fitting in a keto diet can be a tough task. In any case, our Indian diet plan incorporates an assortment of vegetables and flours which are low in carbohydrates and combine well with the keto diet plan.

⭐ How much weight can you lose on Keto in a month?

In case you’re sticking to the diet appropriately, not cheating with the diet regularly, your body will effectively be destroying fat for energy. The normal month to month weight reduction on keto is around 2 to 5 kgs.

⭐ Is milk allowed in Keto?

Milk yet particularly evaporated and dry milk is not a beneficial keto food. This is due to the high amount of lactose present in milk. Milk has almost 5% lactose, evaporated milk has about 10% lactose, and dry milk has 50% lactose present in it.

⭐ Who should not do Keto?

People who have kidney disease (counting those with type 2 diabetes), in addition to people with or in danger for coronary illness, and pregnant or breastfeeding ladies, shouldn’t attempt the keto diet.

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