Indian vegetarian Keto diet for weight loss (1 Month Plan)

Indian vegetarian Keto diet for weight loss – Keto diet is a difficult choice for vegetarians since it becomes extremely hard to find out which food item goes well to trigger ketosis, especially when you are vegetarian in India.

Before I jump on the list of Indian vegetarian keto diet and food list let’s understand how the Keto diet works.

The key with any keto diet is to trigger the process called ketosis.

It’s actually a process to force your body to utilize the excess fat as energy instead of using any carbohydrates.

This process is triggered when we adopt a scientific way to give our body all the nutrients by limiting the carb intake.

So as a general rule of thumb any food that is high on fat and low on carbohydrates can make it to the list of keto-friendly foods.

So next time when you search online keep one thing in mind, i.e. keto diet does not have standard list of items in it.

On the contrary the logic should be anything that is high on fat or protein but low in carbs can be considered as a keto food, since that will trigger the ketosis process.

Keto diet allows you to consume fatty items, the only caveat it has is that you cannot consume sugar, sweets, and food items high on carbohydrates (example: Potato).

Having said that taking the keto approach will give you results in as less as 8 – 10 days.

Let’s take a quick look at the list of topics covered.

What is Ketosis?

Ketosis is a metabolic state in which your body uses fat as a fuel or energy source instead of carbs (1).

During ketosis, the body produces ketones from fat and uses it as a primary source of fuel instead of carbs (2).

Ketosis with no reason can be alarming and dangerous, on the other hand, nutritional ketosis induced by a calculated diet can be healthy and give good results in the short run.

When we talk about keto diet and ketosis it actually refers to nutritional ketosis which is induced by a diet limited in carb (3).

So when we limit carbs for long periods, our body forces itself to use fat as its source of fuel instead of carbs (4).

In the Modern day, the Keto diet is used as a tool to lose weight fast and effectively as it triggers a metabolic response to burn fat faster (5).

To get into ketosis you should limit your carb intake to a maximum of 50 grams per day. This is just an estimation as not everybody is the same.

Keto diet works by lowering the levels of the hormone insulin and releasing the fatty acids stored in the body.

Furthermore, to achieve faster results, you need to get rid of certain types of food such as grains, bread, soda, and other sugary drinks, more on that later.

So the question now is…

How long does it take to trigger Ketosis?

Ketosis process begins in as less as 3 days. The best way to test the ketosis is to do a simple ketones urine test.

The moment you see the presence of ketones in urine, it means you are in ketosis.

Don’t do this test within 3 days of starting your Indian keto diet. Instead do the test after 4 to 5 days as that will give you the most accurate results.

Note that, it may take longer than normal if you are extremely obese as your body needs to first utilize the unused fat before going into ketosis. So stay disciplined and you should see keto effect taking place.

Having said that it’s easier to ruin this whole approach the moment you intake sugar, sweets or carbohydrates.

If you do so you will end up putting more weight so stay away from sugar and carbs at all times when following Indian vegetarian keto diet or even western keto diet.

Ketosis VS Ketoacidosis

Ketosis is not the same as ketoacidosis.

While healthy and calculated nutritional ketosis is a normal metabolic response, ketoacidosis is technically a dangerous condition where the glucose levels and ketones increase exponentially in the bloodstream.

Ketoacidosis can be found in individuals who abuse alcohol consumption & also in cases of uncontrolled type 1 diabetes (6).

Types of Keto Diet

There are different opinions here from different health experts & nutritionists. Some say there are 5 to 6 types and some say only 4 and I agree with the latter.

Typically there are 4 types of Ketogenic diet and the other variants circle around these four (7).

Let’s take a quick look at these 4 types of Ketogenic diets.

Standard Keto Diet

This is a conventional and the most popular ketogenic meal plan. In fact, the majority who claim to follow keto, actually follow this diet.

The Standard Keto diet typically contains 70% Fat, 20% to 25% Protein, and 5% to 10% carb (8).

So yes, it contains a bit of carb as well.

If you are a non-vegetarian, it will be super easy to start a keto diet as it will involve meats, fatty fish, eggs and fatty food items.

On the other hand with vegans, they may face challenges with the choice of food as veg food items are generally high on carbs.

With this diet, there is no set rule to follow 70% Fat, 20% Protein and 10% carb is ideally what you would want to achieve, but It can vary as everyone is different.

Having said that, to start a good keto diet try to come up with a plan that will keep the carb intake as less as possible.

The major reason why the standard ketogenic diet is so popular is that it has shown some excellent results by not only reducing weight but also keeping the blood glucose levels in check, specifically due to low carb intake (9).

Furthermore, it is considered to be the safest of all the types of ketogenic diet as it does not completely eliminate carb and other nutrients needed by the body..

So in a nutshell, in this weight loss diet majority of the calories should come from fat.

Cyclical Keto Diet

Cyclical Ketogenic Diet is completely different as compared to the standard version.

With cyclical keto plan, as the name suggests there are cycles of high carb intake and then another cycle of Ketogenic days.

So it’s similar to intermittent keto days, where you are allowed to be on keto diet for more than 5 days and then after the first cycle, you can move onto a normal carb based diet.

This cyclical diet does not have any limits, it completely depends on the type of results you are expecting.

Having said that, this type of diet is mostly followed by athletes to restore the glycogen lost during workouts.

Targeted Keto Diet

With this diet plan you are allowed to consume carbs during workouts and stick to keto plan during non workout hours, that’s the precise reason why it’s known as Targeted Keto diet.

The logic behind this diet is that carb consumption before or after workouts can be processed efficiently to fulfil muscles demand.

High Protein Keto Diet

As the name suggests, the protein content in this diet is on a higher side.

Typically this diet contains 60% to 60% fat, 35% protein and 5% carbs. This diet is considered to be an aggressive version of the standard version and should be taken with precautions.

Being an aggressive high protein and high-fat diet, it can help to lose weight much faster than the other diets (10).

Out of all the above-mentioned diets, the standard diet is the most recommended and there is a lot of research around it as well.

Since we will be following a standard vegan ketogenic meal plan it’s important to find the right replacement for non-veg items.

Remember, a standard ketogenic meal plan will include a bit of carb and that is absolutely fine, as long as you are not overshooting carb consumption by over 10% to 15% you should be good.

Alright! Now that you know what the keto diet is, its type, and how it works, let’s take a quick look at the list of 88 keto food items that I think can fit into your Keto plan.

Keto Friendly Foods

1. Mint (pudina)
2. Coriander
3. Mustard leaves
4. Spinach (palak)
5. Tomato (in moderation)
6. Mushroom
7. Sweet Potato (in moderation)
8. Carrots (in moderation)
9. Radish (in moderation)
10. Ginger
11. Garlic
12. Onion
13. Cucumber
14. Bottle gourd
15. Eggplant (beingan)
16. French beans
17. Chia seeds
18. Walnuts
19. Okra (bhindi)
20. Cottage cheese (paneer)
21. Cheese
22. Butter
23. Fresh Cream
24. Nuts & Seeds
25. Almond
26. Cashew
27. Pistachio
28. Walnut
29. All Herbs & Spices
30. Soy Products
31. Soya nuggets
32. Brazil nuts
33. Almonds
34. Yogurt
35. Soybean
36. Soy milk
37. Tofu
38. Legumes & Lentils
39. Kala chana
40. Black beans
41. Cooking Oil/fat
42. Coconut oil
43. Ghee
44. Chickpeas or Chana
45. Pear
46. Tamarind
47. Onion
48. Tomato
49. Mushroom
50. Carrots
51. Radish
52. Ginger
53. Garlic
54. Pistachio
55. Spinach
56. Mint
57. Coriander
58. Mustard leaves
59. Cucumber
60. Bottle gourd
61. Okra
62. Eggplant
63. Walnut
64. All types of herbs and spices
65. Soy Products
66. Soya nuggets
67. Soybean
68. Soy milk
69. Pumpkin
70. French beans
71. Nuts & Seeds
72. Almond
73. Cashew
74. Tofu
75. Black chana
76. Black beans
77. Chickpeas
78. Cooking Oil/fat
79. Coconut oil
80. Ghee
81. Chia seeds
82. Walnuts
83. Brazil nuts
84. Almonds
85. Cottage cheese
86. Cheese
87. Butter
88. Fruits that goes well when on Indian Keto diet

• Avocado
• Musk melon
• Apricot
• Orange
• Lemon
• Strawberry
• Apple
• Tangerine
• Tamarind
• Pumpkin

This list can go on forever, I have tried to list down fruits and veggies that are easily available.

Enough of info, let’s deep dive into your one-month vegetarian keto diet program starting from the very first week.

One Month Indian Vegetarian Keto Diet Plan

Jump to: Week 1 | Week 2 | Week 3 | Week 4

Week 1 of your Indian Keto Diet

Monday

• 6 AM – Glass of fresh sugar-free juice (Preferably Lauki juice)
• 9 AM – Breakfast – Paneer Bhurjee and Quinoa and Soy flour roti
• Between these periods drink lots of water
• 1 PM – Lunch – Soya bean sabzi or curry with Quinoa or soya flour roti
• 5 PM – Roasted chana (a handful should suffice) and green tea
• 7 PM – Cucumber or carrot
• 9 PM – Dinner – Vegetable soup, Spinach sabji and 2 – 3 quinoa or soy flour roti.

Tuesday

• 6 AM – Glass of fresh lemon juice with Honey
• 9 AM – Breakfast – Paneer Paratha followed by bullet coffee.
• Drink lots of water in this time frame
• 1 PM – Broccoli sabji and 2 Quinoa chapatti
• 5 PM – Roasted Chana with green tea
• 7 PM – A handful of peanuts
• 9 PM – Lotus stem soup and a bowl of green salad

Wednesday

• 6 AM – 100 Grams of wheatgrass juice
• 9 AM – A bowl of Salad
• Don’t forget to drink lots of water in between
• 1 PM – Soyabean green peas Kheema with 2 Quinoa flour roti
• 5 PM – An Apple
• 7 PM – Beet and cucumber
• 9 PM – Black Dal and 2 – 3 Soy flour roti

Thursday

• 6 AM – A glass of Chana Water soaked overnight
• 9 AM – Paneer pakoda
• Drink water, this will balance your metabolism
• 1 PM – Spinach or Kale Sabji with grated cheese and 2 – 3 Quinoa flour roti
• 5 PM – A handful of Roasted chana followed by green tea
• 7 PM – Cucumber and carrot
• 9 PM – Vegetable soup with limited butter in it.

Friday

• 6 AM – A glass of Chirata water soaked overnight
• 9 AM – Drink a glass of Green smoothie (Spinach, Tomato, Cucumber, Carrots)
• 1 PM – Green Salad, Palak Paneer 2 Quinoa and soy flour roi
• 5 PM – Green Tea handful of dry fruits (Almonds, Nuts, Anjeer etc.)
• 7 PM – Half Beetroot and half carrot
• 9 PM – Zero Oil Paneer Matar with 2 – 3 Quinoa and soya flour roti.

Saturday

• 6 AM – A lemon water mixed with one spoon apple cider vinegar
• 9 AM – Rava Idli with coconut chutney (No Sambhar)
• Drink at least 3 – 6 Glasses of water here.
• 1 PM – Paneer cooked with mixed vegetables (except Potato and veggies high on Carbs)
• 5 PM – Bullet Coffee and a handful of dry fruits
• 7 PM – Cucumber
• 9 PM – Palak paneer, 2 Jowar roti, and Lotus stem sabji

Sunday

• 6 AM – 4 piece almond soaked overnight
• 9 AM – Green Smoothie
• 1 PM – 2 – 3 Quinoa Methi Roti, Soyabean mutter and a small bowl clear soup.
• 5 PM – Bullet Coffee followed by handful of Roasted chana
• 7 PM – Pear fruit
• 9 PM – Palak Paneer and 2 – 3 Soy flour roti

Week 2 of your Keto Diet

Monday

• 6 AM – Start your day with a fresh fat cutter drink i.e. Lemon Juice and Honey
• 9 AM – Black Chana Masala with 2 – 3 bajra roti
• Don’t forget to drink water as its extremely important
• 1 PM – Brocoli, Carrots and green peas sabji with a bowl of green salad (No roti’s with it)
• 5 PM – Cucumber slices or carrot slices (No green tea)
• 7 PM – Lemon juice (No honey and salt)
• 9 PM – Palak Paneer with 2 Soya flour roti

Tuesday

• 6 AM – Chana water along with Chana soaked overnight
• 9 AM – Cheese pakora
• Keep drinking water atleast 5 glasses till the time you reach lunch.
• 1 PM – Brocolli, spinach, carrots and Lotus stem soup with grated paneer
• 5 PM – Handful of roasted chana followed by green tea.
• 7 PM – Cucumber Slices
• 9 PM – Spinach and Lauki soup followed by a bowl of green salad with grated cheese.

Wednesday

• 6 AM – Lauki Juice
• 9 AM – Bullet coffee followed by fruits
• 1 PM – Brown bread vegetable cheese sandwich without potato
• 5 PM – Green Tea
• 7 PM – A pear fruit
• 9 PM – Broccoli sabji with 2 Quinoa chapattis.

Thursday

• 6 AM – Wheat Grass juice
• 9 AM – Bullet coffee and handful of Dry druits
• 1 PM – Soya Pakora with a bowl of fresh salads
• 5 PM – A handful of peanuts
• 7 PM – Cucumber and beetroot slices
• 9 PM – Soya chili with quinoa chapati

Friday

• 6 AM – Lauki and Cucumber juice combo
• 9 AM – Paneer paratha made from Quinoa flour
• Drink water diligently
• 1 PM – Soya chili (No ajina moto) + 2 quinoa chapatti
• 5 PM – Green tea followed by a handful of dry fruits
• 7 PM – Beetroot and slice cucumber
• 9 PM – Lotus stem, carrots, spinach and broccoli clear soup with grated cheese.

Saturday

• 6 AM – Chirata water soaked overnight
• 9 AM – Soya bean kheema with 2 Quinoa Chapati
• 1 PM – Clear Vegetable soup (Excluding potato)
• 5 PM – A handful of dry fruits
• 7 PM – Cucumber slices
• 9 PM – Green salad with cheese grated cheese, if feeling hungry then consume lotus stem soup.

Sunday

• 6 AM – Ajwain water soaked overnight
• 9 AM – Peanut butter with 2 Slices of toasted brown bread followed by Bullet coffee
• 1 PM – Paneer paratha with a mild butter
• 5 PM – A handful of roasted chana
• 7 PM – A pear fruit
• 9 PM – Black chana masala followed by a bowl of green salad (No rotis)

Week 3 of your Vegetarian keto diet

Monday

• 6 AM – Carrot Juice
• 9 AM – Peanut butter with 2 slice brown bread
• 1 PM – Mixed vegetables cooked with coconut milk followed by green salad (no chapattis)
• 5 PM – Moderate quantity dry fruits
• 7 PM – Beet root and carrot slices
• 9 PM – Cheese pakora with lotus stem clear soup.

Tuesday

• 6 AM – Lauki Juice
• 9 AM – Peanut butter with 2 quinoa rotis followed by bullet coffee
• 1 PM – Soya bean with mixed vegetables and 2 quinoa Rotis
• 5 PM – A handful of roasted chana
• 7 PM – Green Tea
• 9 PM – Clear vegetable soup with grated cheese

Wednesday

• 6 AM – Ajwain water
• 9 AM – Green vegetable smoothie
• 1 PM – Palak Paneer with 2 soya and quinoa chapatti
• 5 PM – An apple
• 7 PM – Cucumber slices
• 9 PM – A bowl of fresh green salad with grated paneer and cheese.

Thursday

• 6 AM – Cucumber juice and carrot juice
• 9 AM – A large glass of vegetable green smoothie
• 1 PM – Small bowl Tomato soup followed by a green salad with grated cheese
• 5 PM – Lauki Soup
• 7 PM – Cucumber slices
• 9 PM – Vegetable smoothie followed by clear soup.

Friday

• 6 AM – Ginger, lemon and honey mixed with a glass of water
• 9 AM – Cheese pakora followed by bullet coffee
• 1 PM – Palak Paneer with quinoa and soya chapattis
• 5 PM – Green Tea followed by handful of roasted chana
• 9 PM – Paneer bhurji with 3 slice multi grain brown bread

Saturday

• 6 AM – One glass luke warm water with 1 clove chopped garlic (as a supplement)
• 9 AM – Green Smoothie
• 1 PM – Soya green pea’s sabji and a bowl of green salad with grated cheese
• 5 PM – A handful of peanuts
• 7 PM – Cucumber slices
• 9 PM – Multi grain Brown bread paneer sandwich with grated cheese on it

Sunday

• 6 AM – 4 Almonds along with the water (soaked overnight)
• 9 AM – Multigrain Brown break chickpeas sandwich
• 1 PM – Soya bean kheema and a bowl of green salads
• 5 PM – A handful of roasted chana
• 7 PM – Lemon tea without sugar
• 9 PM – Paneer bhurji OR Paneer Matar with 2 quinoa chapati

READ: 1800 Calories Indian Diet Plan

Week 4 of the Indian keto diet

Monday

• 6 AM – Lauki Juice
• 9 AM – Brown bread vegetable and paneer sandwich with grated cheese (Without Potatoes)
• 1 PM – Palak paneer with 2 quinoa chapattis
• 5 PM – A handful of roasted chana
• 7 PM – A pear fruit
• 9 PM – A bowl of green salad with grated cheese followed by clear vegetable soup.

Tuesday

• 6 AM – Karela Juice
• 9 AM – Green Smoothie
• 1 PM – Broccoli, Spinach, carrots and other mixed veggies soup (Excluding potatoes)
• 5 M – A handful of dry fruits
• 7 PM – Cucumber and beetroot slices
• 9 PM – A bowl of green salad with small pieces of paneer and grated cheese.

Wednesday

• 6 AM – Lauki Juice
• 9 AM – Green Smoothie
• 1 PM – Paneer paratha with a little bit of butter
• 5 PM – A handful of peanuts
• 7 PM – Sliced cucumber and beetroots
• 9 PM – Soya bean and mixed vegetable followed by green salad (No Chapattis)

Thursday

• 6 AM – Chirata water OR Jeera Water
• 9 AM – Paneer bhurji with 2 quinoa chapattis
• 1 PM – Soya bean kheema with 2 Quinoa chapattis
• 5 PM – An apple
• 7 PM – cucumber and carrot slices
• 9 PM – Spinach sabji with one quinoa chapatti

Friday

• 6 AM – Beet juice
• 9 AM – Green Smoothie
• 1 PM – Vegetable soup (excluding potato) with grated cheese
• 5 PM – A handful of roasted chana
• 7 PM – Sliced carrots and cucumber
• 9 PM – Quinoa chapatti rolled with mixed veggies and grated cheese (exclude potatoes)

Saturday

• 6 AM – Coriander juice
• 9 AM – 2 Brown bread toast with spinach butter
• 1 PM – Keto Paneer Chilli with 2 methi Quinoa Chapati
• 5 PM – Bullet coffee
• 7 PM – A Pear
• 9 PM – A bowl of clear lotus stem soup followed by a bowl of green salad with grated cheese

Sunday

On this day cravings will be at its extreme, you need to get through this phase as your body will be demanding carbs, don’t have any items that are sweet or have carbs in it, it will ruin the hard work.

• 6 AM – Plain Lemon water (No honey and no salt)
• 9 AM – Bullet coffee and some dry fruits
• 1 PM – Clear vegetable soup with grated cheese
• 5 PM – Green Tea
• 7 PM – Sliced cucumbers
• 9 PM – One small bowl green soup, and 1 Paneer Paratha made from Quinoa flour.

This concludes our One month Keto diet regimen.

Once you reach your target weight, you can afford to switch to food of your choice. Idea is to do at least 70% right.

If you are doing 70% right and 30% not so ok our body is good enough to tackle it. But 100% is not acceptable.

Following a vegetarian keto diet comes with heaps of benefits, some of the well-known benefits are listed below.

Benefits of Indian vegetarian Keto Diet

Cures Acne

Due to low sugar and low carb intake the skin tends to become much clear than before.

Excess carbohydrates have a negative influence on Hormone levels, therefore acne appearance is extremely common amongst those who have a high Carb diet.

Anti-Cancer

Cancer cells feed-in Sugar and carbohydrates as their primary food to multiply.

Reducing the carbohydrate intake and processed sugar intake reduces the chances of cancer and cell mutation more than 50%.

So if your family has a history of cancer, you may want to reduce the intake of acidic food and food items high on carbs and Sugar.

Suppresses Hunger

 Low Carb eating can suppress your hunger thereby helping you to avoid consuming more calories (11).

In Fact, studies show that those who consume a diet that high in fat & protein tend to consume fewer calories (12).

So the bottom line is when you are on a mission to lose weight don’t hesitate to add protein & fat by limiting the carb intake.

Reduces Triglyceride Levels

Studies show that those who cut carbs may experience a significant reduction in triglyceride levels (13).

If you are sedentary and don’t follow an active lifestyle, there are high chances to see elevated Triglyceride levels.

Many individuals relate triglyceride to fat therefore they go on a  low fat diet. If you are one of those then think twice as studies show the opposite.

Studies indicate that those who are on a low-fat diet may see elevated triglyceride levels (14).

Since the Keto diet focuses on high fat, high protein & limited carbs, it may just be the right choice for you.

Improved heart function

When on the Indian version of Keto Diet the positive benefit that one can see within few days is the improvement in the exercise capacity. As you lose weight the load on your heart also reduces,

Also when you implement the use of fresh veggies and fruits in your diet, your heart muscles also tends to strengthen.

Keto diet is often known to promote good cholesterol levels also known as HDL.

The higher the levels of HDL to LDL ratio the better it is, since you will be on a low carb diet it’s most likely you will have a good HDL to LDL ratio (15,16).

Blood Pressure

Reduction in blood pressure is another byproduct that comes along with this diet. As you lose weight the body has to spend less energy when in resting mode.

Inclusion of food high on essential fatty acids as well as fruits high on Potassium helps to keep blood pressure away.

Blood sugar

The prerequisite of any keto diet is a low carb and low sugar model. So naturally, when you starve your body of sugar and carbohydrate, the body’s insulin response also improves.

In fact LCFH (Low Carb High Fat) diet is highly recommended for those who suffer from elevated sugar levels.

Reversal of fatty liver

There is a common myth that I keep hearing, i.e. consumption of fatty food leads to fatty liver, let me tell you it’s absolutely false.

Fatty liver is caused due to multiple reasons such as excessive consumption of alcohol, Sugar, carbohydrates and Modern antibiotics.

Our body needs essential fatty acids to stay in good shape.

Fat is never a problem, in fact fat was never a problem (Except you are suffering from heart disease). If you can tune your body to use fat as a source of energy instead of Carbohydrates, fat assimilation will never be a problem.

Fights inflammation

Most of the food items that fall under keto category are anti-inflammatory.

Even though animal products are considered as inflammatory, when you starve the carb intake the inflammatory response is neutralized.

Boosts Immune system

Fresh veggies, low carbs, high fat, and protein only help to boost the immune system in the longer run. Having said that Keto diet is good only in short term.

For long term modify the lifestyle.

Helpful for controlling seizures

Keto Diet has also shown signs of curing epilepsy & reducing seizures amongst children.

In one of the studies conducted on children, it was found that children following the keto diet saw a 50% reduction in seizures and 16% became seizure-free (17).

Possible Side Effects on an Indian Keto diet or any Keto Diet

One of the common side effects seen when following a Keto diet plan is Keto Flu (18). Having said that the symptom goes away within a few days.

Additionally, below symptoms may also be observed.

• Bad Breath
• Craving for Sugar
• Low energy levels
• Constipation
• Frequent Urination
• Low Blood sugar
• Dizziness
• Muscle Cramps

Most of the symptoms go away in a few days. If it continues, it’s advisable to stop this diet.

Following the Keto diet for a long duration is not advisable as it may have adverse effects (19).

Risky side effects include:

• Build up of Fat in Liver
• Stress in Kidneys
• Kidney Stones
• Low protein levels in blood
• Nutritional deficiency
• Poor Appetite
• Increased Acid levels in blood

If you are suffering from diabetes, it’s advisable you consult your doctor before starting any form of diet.

Things to avoid when on Indian Keto diet

• High carbohydrate intake
• Sweets
• Processed foods
• High starch items like pumpkins, green peas, corn, and Potatoes
• Avoid any type of rice
• Avoid fruits that are high in fructose
• While brown bread is OK Occasionally, avoid white bread at all cost
• Smoking and Alcohol (weaker cardio will only help you to add extra pounds)
• Avoid poor quality oil – I have listed the best Oils below
• Artificial juices that use preservatives to prolong the shelf life, instead consume fresh juice.
• Avoid consuming Table salt
• Burger and Pizza is a big no-no.

10 Ways to Make your Indian vegetarian keto diet a Success

1. Go for 30 Minutes’ walk daily
2. Have a good sleep
3. Adopt a holistic approach, don’t focus on weight loss instead focus on overall wellness, try doing yoga for 30 minutes
4. When in the office move your body every 2 hours (This habit can give you long term benefits)
5. Use staircase instead of elevators (This is the best of all)
6. Keep yourself hydrated
7. Avoid Keto supplements as there is nothing better than your food to fulfill your body’s demand, instead consume ayurvedic herbs that assist in weight loss.
8. Add more fibers to your diet.
9. Fatigue is the short term phenomena don’t give up by consuming carbs or sugar.
10. Drink Lots of water
11. Drink Lauki juice daily on empty stomach, it can boost the metabolism and correct digestive and metabolic disorders.

Quick Indian vegetarian Keto recipes for weight loss

Indian KETO cottage cheese bhurji

If you have noticed the diet chart above I have mentioned paneer quite frequently, I had to since its loaded with protein.

To make Paneer bhurji you would need below ingredients

• 100 Grams Paneer or Cottage Cheese
• One Tablespoon of Cow ghee
• One Teaspoon cumin seeds
• About 40 grams of chopped onions
• Chopped Ginger and garlic on teaspoon
• One chopped green chili
• 60 Grams chopped tomato
• Turmeric Powder
• Red chili Powder
• Coriander Powder
• 70 – 80 grams chopped capsicum
• Grated cheese about 30 grams
• Sal to taste
• Chopped coriander leaves
• One teaspoon butter

How to make Keto Paneer bhurji?

To make Paneer bhurji follow these 10 easy steps

Step 1: Start by grating the Paneer

Step 2: Heat the Pan and add One and a half tablespoon of cow ghee

Step 3: Add cumin seeds, let it start to crackle.
Put the chopped onions now.

Step 4: Once the onions start to turn light pinkish, add chopped ginger and garlic and a whole chopped green chili.

Step 5: Mix everything well and once the onions turn light brown, add the chopped tomatoes and mix it well.

Step 6: Add all the masala’s i.e. Turmeric powder, coriander powder and red chili powder.
Mix all the masalas well for a minute or so

Step 7: Add some water, mix everything well, cover it with lid and let it cook for 6 – 7 minutes.
Make sure the tomatoes and onions have broken down evenly.

Step 8: Now add capsicum followed by Grated paneer, Mix it well.

Step 9: Add grated cheese, mix it well.

Step 10: Now add chopped coriander leaves followed by one teaspoon butter.

Your Indian Keto food is ready.

Keto Palak Paneer

To make keto Palak Paneer you would need below ingredients in your kitchen

• One table Spoon cow ghee
• One teaspoon Cumin seeds
• Chopped ginger and garlic
• One chopped green chili
• Chopped onions around 60 Grams
• Spinach around 180 Grams
• Turmeric Powder
• Red chili Powder
• Coriander Powder
• Garam masala Powder
• Cumin powder
• Fresh Cream
• 100 Grams Paneer
• Grated cheese
• Chopped coriander leaves

How to make Keto Palak Paneer?

Once you have the above ingredients ready, you can make a tasty Palak paneer in 7 easy steps.

Step 1: Heat the pan and add one tablespoon of Cow ghee

Step 2: Add the cumin seeds, sauté it for a while and put chopped garlic and ginger and keep Sautéing it. Now add one chopped green chili.

Step 3: Now add chopped Onions, cook until onions are mild brown.

Step 4: Add the spinach or Palak and put a pinch of salt.
Mix it well and cover it with lid and let it cook for 3 – 4 minutes.

Step 5: Open the Lid and mix it well.
Put the lid back on for a minute or so.

Step 5: Put the cooked spinach in a Blender and blend it fine, as we need a thick and even gravy

Step 6: Cook the masala’s
To cook the masala’s add one tablespoon of ghee to that same pan.
Start adding the masala’s one by one, i.e. cumin powder, Turmeric powder, Coriander powder, Red chili powder, and garam masala.
Mix it well and let that strong aroma disappear.

Step 7: Add the spinach puree to the Masala’s and mix it well.
Let it cook for a minute and then add paneer cubes.
Mix it well and cover it with lid to cook for 2-3 minutes.

Your Indian vegetarian keto food is ready to be consumed with Quinoa or Soya chapatti.

Keto Bullet Proof coffee for weight loss

This Indian keto recipe is easiest of all, actually this recipe is used worldwide. If you are on a Indian vegetarian Keto diet then this is something you should have in your diet regimen.

Let’s learn how to make bullet proof coffee.

How to Make Bullet Proof Coffee?

To make bullet proof coffee you would need below ingredients

• 1 and a half Teaspoon Coffee
• 1 Tablespoon butter
• 1 teaspoon coconut Oil

Let’s make our coffee now in three easy steps…

Step 1: Make a black coffee

Step 2: Add one Tablespoon of butter followed by Coconut oil

Step 3: Blend all thoroughly

Your Indian Keto drink is ready.

Note that, this should give you around 300 grams of coffee, for each 250 grams you brew add one tablespoon butter and one teaspoon pure coconut oil.

Keto Cauliflower

To make this Indian keto dish you would need below ingredients.

• Evenly cut bite sized cauliflower (Wash it thoroughly)
• Three tablespoon Olive Oil
• Salt for seasoning and taste
• Tandoori Masala
• One Teaspoon cumin seeds
• Ginger Garlic Paste
• Tomato Puree
• Red chili powder
• Garam Masala
• Turmeric powder
• Kasoori methi
• Coriander Powder
• 3 Tablespoon coconut milk
• Chopped coriander leaves

How to make dry keto cauliflower tandoori?

Once you have the above ingredients in place you can make this keto food in 5 easy steps.

Step 1: Take the cauliflower in a bowl and mix it with a tablespoon of olive oil, a pinch of salt, and tandoori masala.
Put it in the oven tray and cooked it for 20 minutes at 180 degrees.

Step 2: Simultaneously you can make the sauce.
Heat the Pan
Add One tablespoon of Olive oil followed by one teaspoon of cumin seeds.
Let it crackle, then add ginger garlic paste.
Cook it for a while and then add tomato puree

Step 3: Add all the masala’s i.e. Turmeric powder, Red chili powder, Coriander powder, Garam Masala, and Kasoori methi
Mix it well, cover it with a lid and cook it for the next 10 – 12 minutes

Step 4: Open the Lid and add three Tablespoon of coconut milk followed by chopped coriander leaves and add some salt to taste

Step 5: BY now your cauliflower is also ready, therefore take that baked cauliflower in a bowl and mix it with the sauce.

Step 6: Put the cauliflower back to the Owen tray and cook for 15 minutes at 180 degrees.

Your Indian vegetarian keto diet food is ready to be consumed (This dish does not need chapatti or roti, instead you can consume it directly).

Indian Keto Upma

Upma is generally cooked using Semolina flour but since its high on carb it’s wise not to use Semolina.

In this case we will use Cauliflower and broccoli.

Ok, so let’s take a quick look at the ingredients needed to make our Keto upma for weight loss.

• 150 Grams Cauliflower
• 50 Grams Broccoli
• 2 Tablespoon ghee
• 10 grams peanuts
• Three teaspoon chopped ginger garlic
• 40 Grams Onions
• 5 curry leaves
• 1 Tablespoon cumin seeds
• 1 Chopped green chilies
• Coriander leaves
• 1 teaspoon Mustard seeds
• One and a half teaspoon Turmeric powder
• 1 Teaspoon garam masala
• Salt as per taste

How to make Indian Keto Upma for weight loss?

Once you have the above ingredients in your kitchen, you can make this Indian Vegetarian Keto dish in 5 easy to follow steps.

Step 1: Finely grind the Broccoli and cauliflower in a blender (Don’t use water, we want to have that semolina feeling)

Step 2: Heat the Kadai, add two tablespoon of cow ghee, let it heat and then add cumin followed by mustard seeds. Let it crackle

Step 3: Now add the chopped ginger and garlic to it, wait for a while and add the chopped onions and sauté it well.

Step 4: Add the curry leaves followed by chopped green chili, sauté it well for a minute or so and now add the turmeric powder.

Step 5: Now it’s time to add your peanuts, mix it well and once the peanuts are half cooked, put some salt.

Step 6: Once the onions start turning mild pink add the broccoli and cauliflower, mx it well and fry it with the masala’s

Step 7: Add some water and cover it with the lid for 4 – minutes.

Open the lid and check, make sure nothing sticks, keep stirring in between.

Your 100% Indian vegetarian keto diet food is ready to be consumed for breakfast or even snacks.

Tips for eating out

Want to go out for dinner with family? Well, most restaurants offer Paneer, Okra, Rajma, Black Chana & Plant-based items. Order these high protein and low carb food items instead of standard food items that are full of carbs.

Preferably order Palak Paneer or other paneer-based dishes like grilled paneer. Also, see if you can get cheese pakora or Paneer pakoda.

Some may call these as junk food but that is what you wanted to have right in the restaurant? 

To cut the long story short, try to order specific types of food that are high in fat and low in carb.

Keto Friendly Snacks

When following a planned diet, at times it becomes difficult to control the cravings especially if you are someone who likes to eat during odd times.

It’s important that even during odd timing you don’t break the discipline. Therefore consume light snacks that are extremely low in carbs.

You can consume below food items during cravings OR consume it as snacks.

• Peanut butter
• Chia seeds
• Roasted pumpkin seeds
• Roasted Almonds
• Mixed nuts and seeds
• Chia seed pudding
• Full-fat cottage cheese also known as Paneer (Grilled OR Non-Grilled)
• All types of Cheese
• Kale Chips
• Legumes
• Spinach Chips
• Fatty fruits such as Avocado
• zucchini chips
• Full-fat Greek yogurt with walnuts
• Butter from grass-fed cows
• Tofu
• Eggs (If you are vegetarian but don’t mind eating eggs)

Indian Vegetarian keto Diet FAQ’s

Conclusion

There are multiple choices available, whether you choose a zero oil diet or Keto diet, discipline is the key.

Eat good, sleep well, and don’t forget to put in at least 30 minutes of workout a day.

That’s all that you need to stay in shape and fit.

Reviewed by Shantanu Jha, Diploma in Dietetics & Nutrition | ✔Evidence-Based & Fact Checked

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