Here is a weight-loss keto diet plan for Indian vegetarians:
Breakfast:
Butter and coconut oil are added to coffee to create “bulletproof coffee.”
scrambled eggs with cheese and spinach
Avocado, coconut milk, spinach, and protein powder in a keto-friendly smoothie
Lunch
Stir-fried cauliflower rice with veggies and paneer
Avocado, cucumber, tomato, and feta cheese in a keto-friendly salad
Pesto-topped zucchini noodles with parmesan cheese
Snack:
Macadamia or almond nuts
Smoothie made with spinach, coconut milk, and protein powder for people on the keto diet
Cubed cheese
Dinner will be a stir-fried dish with tofu. with riced cauliflower
Cauliflower rice with palak paneer (spinach and paneer curry)
soup with broccoli and cheese and a side salad
It is significant to remember that while on a ketogenic diet, it is essential to get adequate healthy fats and protein and to limit your intake of carbohydrates. A healthcare practitioner should be consulted before beginning any new diet or exercise program.
What is an Indian vegetarian keto diet?
A low-carb, high-fat diet that excludes all meat and fish and places an emphasis on vegetarian sources of protein including paneer, tofu, and low-carb veggies is known as an Indian vegetarian keto diet. While limiting carbohydrate consumption, this diet promotes the consumption of healthy fats like coconut oil, ghee, and avocado. By decreasing or omitting high-carb items like potatoes and lentils, traditional Indian recipes like dals and curries are transformed into low-carb versions. The diet’s objective is to bring on a state of ketosis, in which the body uses fat for fuel rather than carbohydrates.
Rules to obey in the Indian vegetarian keto diet plan for weight loss
Following these guidelines will help you lose weight while on an Indian vegetarian keto diet:
Limit your intake of carbohydrates to 20 to 30 grams per day when following a ketogenic diet. Avoiding high-carb foods including grains, legumes, fruits, and starchy vegetables is necessary to do this.
Increase your fat intake because fat is the main source of energy for a keto diet. Include wholesome fats in your meals, such as those found in coconut oil, olive oil, avocados, almonds, and seeds.
Despite being a necessary nutrient, excessive protein consumption can prevent the body from entering the ketosis state. Maintain a moderate protein intake from foods like tofu, paneer, and almonds.
Pick low-carb vegetables: Low-carb and high-fiber vegetables like spinach, broccoli, cauliflower, and zucchini are excellent choices for a ketogenic diet.
Keep hydrated: Stay hydrated all day long to avoid dehydration, which can happen more easily on a low-carb diet.
Stay away from processed foods, such as packaged snacks.
Composition of Indian vegetarian keto diet plan for weight loss
An example Indian vegetarian keto diet plan for weight loss is shown below:
Breakfast:
Tofu scrambled in coconut oil with mushrooms and spinach
Using unsweetened almond milk and coconut oil, make bulletproof coffee.
Breakfast Snack:
1 cup of hummus-dipped raw cucumber, carrot, and celery sticks
a green tea
Lunch: Stir-fried cauliflower rice with a variety of veggies, including broccoli, bell peppers, zucchini, etc. with tofu or paneer
1 cup of cucumber and tomato salad with lemon juice and olive oil dressing
mint relish
Lunchtime Snack:
Almonds, 1 ounce
Coconut yogurt without sugar
Dinner:
Instead of using ordinary cream, Palak Paneer (spinach and paneer curry) is cooked with coconut cream.
1 cup of riced cauliflower Before bed, have some cucumber and onion raita.
Camelback tea
A certified dietician should be consulted to develop a personalized meal plan that takes into account your unique nutritional requirements and weight loss objectives. Additionally, be careful to routinely check your ketone levels and modify your diet as necessary.
List of foods allowed in Indian vegetarian keto diet plan for weight loss
The main component of the Indian vegetarian keto diet plan for weight loss is the consumption of meals that are high in protein and healthy fats but low in carbohydrates. Some of the foods that are permitted on this diet include:
1. Spinach, broccoli, cauliflower, zucchini, bell peppers, asparagus, green beans, mushrooms, and leafy greens like kale and arugula are examples of low-carb veggies.
2. Avocados, olives, coconut, and berries like strawberries, raspberries, and blackberries are examples of low-sugar fruits.
3. Almonds, cashews, walnuts, chia seeds, flax seeds, pumpkin seeds, and sesame seeds are some examples of nuts and seeds.
4. Olive oil, coconut oil, ghee, avocado oil, and butter are examples of healthy fats.
5. Dairy products low in carbs: cottage cheese, heavy cream, cheese, and yogurt.
6. sources of protein include eggs, tofu, paneer, lentils, chickpeas, and kidney beans.
7. Turmeric, cumin, coriander, ginger, garlic, and black pepper are among the spices and herbs.
While the aforementioned foods are permitted in the Indian vegetarian keto diet plan, it’s essential to track your macronutrients and make sure you’re staying below your daily carbohydrate limit in order to enter and stay in ketosis.
Week 1 sample menu – 1500 Kcal diet plan
Here is a sample menu for a 1500-calorie diet plan:
Breakfast
- 1 whole wheat English muffin
- 1 large egg
- 1/2 avocado
- 1 small apple
- 1 cup black coffeeSnack
- 1 small plain Greek yogurt
- 1/2 cup fresh blueberries
Lunch
- 3 oz grilled chicken breast
- 1/2 cup brown rice
- 1 cup steamed broccoli
- 1 tbsp olive oil and lemon dressing
- 1 small orangeSnack
- 1 small carrot
- 2 tbsp hummus
Dinner
- 4 oz baked salmon
- 1 cup roasted sweet potato
- 1 cup mixed greens salad
- 1 tbsp balsamic vinaigrette
- 1 small pear
Snack
- 1 small apple
- 1 oz almonds
Remember to drink plenty of water throughout the day and adjust portion sizes and ingredients to meet your individual needs and preferences.
Week 2 sample menu -1200 Kcal diet plan
Here’s a sample 1200-calorie diet plan for a week:
Day 1
- Breakfast: 1/2 cup of oatmeal with 1/2 cup of unsweetened almond milk, 1/2 medium banana, and 1/2 tablespoon of honey.
- Snack: 1 small apple
- Lunch: Turkey sandwich made with 2 slices of whole wheat bread, 3 oz of sliced turkey breast, 1 slice of low-fat cheese, and 1 tablespoon of mustard. Serve with 1 cup of baby carrots.
- Snack: 1 oz of almonds
- Dinner: 3 oz of grilled chicken breast with 1 cup of steamed broccoli and 1/2 cup of cooked brown rice.
- Snack: 1 small pear
Day 2
- Breakfast: 1 small whole wheat bagel with 1 tablespoon of peanut butter and 1/2 medium banana.
- Snack: 1 small orange
- Lunch: 2 cups of mixed greens topped with 3 oz of canned tuna, 1/4 avocado, and 1 tablespoon of balsamic vinaigrette.
- Snack: 1 small container of non-fat Greek yogurt
- Dinner: 3 oz of grilled salmon with 1 cup of roasted sweet potato and 1 cup of steamed green beans.
- Snack: 1/2 cup of sliced strawberries
Day 3
- Breakfast: 2 scrambled eggs with 1 slice of whole wheat toast and 1 small orange.
- Snack: 1 small apple
- Lunch: 2 cups of vegetable soup with 5 whole grain crackers.
- Snack: 1 small container of non-fat cottage cheese
- Dinner: 3 oz of grilled shrimp with 1 cup of roasted asparagus and 1/2 cup of cooked quinoa.
- Snack: 1 small banana
Day 4
- Breakfast: 1/2 cup of plain Greek yogurt with 1/2 cup of sliced strawberries and 1/4 cup of low-fat granola.
- Snack: 1 small pear
- Lunch: 3 oz of deli turkey with 1 whole wheat pita, 1/4 avocado, and 1 tablespoon of hummus. Serve with 1 cup of baby carrots.
- Snack: 1 oz of mixed nuts
- Dinner: 3 oz of grilled chicken breast with 1 cup of steamed green beans and 1/2 cup of cooked quinoa.
- Snack: 1 small apple
Day 5
- Breakfast: 1 small whole wheat bagel with 1 tablespoon of cream cheese and 1 small orange.
- Snack: 1 small container of non-fat Greek yogurt
- Lunch: Turkey wrap made with 1 small whole wheat tortilla, 3 oz of sliced turkey breast, 1 slice of low-fat cheese, 1/4 avocado, and 1 tablespoon of mustard. Serve with 1 cup of baby carrots.
- Snack: 1 small banana
- Dinner: 3 oz of grilled salmon with 1 cup of roasted Brussels sprouts and 1/2 cup of cooked brown rice.
- Snack: 1 small pear
Day 6
- Breakfast: 1/2 cup of oatmeal with 1/2 cup of unsweetened almond milk, 1/2 medium banana, and 1/2 tablespoon of honey.
- Snack: 1 small apple
- Lunch: 2 cups of mixed greens topped with 3 oz of canned tuna, 1/4 avocado, and 1 tablespoon of balsamic vinaigrette.
Week 3 sample menu -1000 Kcal diet plan
It’s important to note that a 1000-calorie per day diet is a very low-calorie diet and should only be followed under the supervision of a healthcare professional.
Here’s a sample menu for a 1000-calorie diet plan:
Breakfast:
- 1 hard-boiled egg (78 calories)
- 1 slice of whole wheat toast (60 calories)
- 1/2 cup of fresh blueberries (42 calories)
- Black coffee or tea (0 calories)
Total: 180 calories
Mid-morning snack:
- 1 small apple (55 calories)
Total: 55 calories
Lunch:
- 1 small skinless chicken breast, grilled (120 calories)
- 1 cup of steamed broccoli (55 calories)
- 1/2 cup of cooked brown rice (55 calories)
- 1 small orange (45 calories)
Total: 275 calories
Afternoon snack:
- 1 medium carrot, raw (25 calories)
- 2 tablespoons of hummus (70 calories)
Total: 95 calories
Dinner:
- 1 small fillet of grilled salmon (150 calories)
- 1 cup of mixed greens (10 calories)
- 1/2 cup of cherry tomatoes (15 calories)
- 1/2 cup of sliced cucumbers (10 calories)
- 1 tablespoon of olive oil and balsamic vinegar dressing (40 calories)
Total: 225 calories
Evening snack:
- 1 small pear (60 calories)
Total: 60 calories
This sample menu provides a total of 890 calories. You may choose to add additional snacks or increase the portion sizes to meet your daily calorie needs. However, it is important to ensure that you are still following a balanced diet that includes all necessary nutrients, even when consuming fewer calories. It’s always a good idea to consult with a healthcare professional before starting any new diet plan.
Week 4 sample menu -800 Kcal diet plan