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.

Summary

Healthy Nutritional Ketosis is a metabolic process to force the body to use fat as fuel instead of carbs. Ketosis can be achieved by limiting carbs to as less as 20 grams to 50 grams a day.

So the question now is…

How long does it take to trigger Ketosis?

How long does it take to start 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

Indian vegetarian Keto food items
  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

Week one of Indian vegetarian 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

Week two of Indian vegetarian 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

Week three of Indian 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

Indian vegetarian Keto diet - Week Four

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

Indian vegetarian keto diet benefits

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

Indian vegetarian keto recipe - Paneer 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

Indian Vegetarian Keto recipe - 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

Indian vegetarian Keto recipe - Bulletproof coffee

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

Indian Vegetarian keto diet - 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

Indian vegetarian Keto recipe - Cauliflower 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

Indian vegetarian keto diet - FAQ's
Is Indian keto diet different compared to western Keto diet?

The answer to this is no. The only difference is the name of the dish, the core items such as Keto vegetables remain the same.

What type of Indian Dal can be eaten in a Keto Diet?

While Lentils are not recommended when on a Keto diet, occasionally moong dal can go well. But again if you want to lose a lot of weight then stay away from any form of lentils as the majority of lentils are non-ketogenic by nature.

What type of Oil goes well with Keto diet?

When On keto it’s best to use cow ghee and butter to cook food, having said that below is the list of oils that tend to go well.

Mustard Oil
Olive Oil
Coconut Oil
Flax Seed Oil
Rice Bran Oil

How to maintain weight after achieving the target weight?

It’s recommended that you follow a healthy diet and exercise. No need to prolong the keto diet. If you are extremely obese keep continuing the keto diet until you have achieved the target weight. Once the target is achieved following a normal diet switch to a balanced diet and follow a healthy lifestyle

What type of foods to avoid when on Indian vegetarian Keto diet?

Any food that disrupts the ketosis process should be avoided. Food items such as potatoes, Corn, White Flour, Rice, Instant noodles, Cookies, Sweets, Sugar, Lentils and Legumes, Cakes, Pizzas, and burgers are extremely Non-Ketogenic.

Is High-Fat safe?

When you take calculated amount of fat and induce nutritional ketosis for short period of time, it is usually considered to be safe.

What’s the difference between Keto diet and Low-Carb diet?

The purpose of keto diet is to trigger a process called ketosis which is generally achieved by consuming high fat and moderate protein content, typically the plan is to consume 70% fat, 20% protein and 10% carb. Whereas Low carb diet does not have a fixed range, the focus on low carb diet is to only restrict the carb intake. Having said that carb consumption is lowest when you are on keto.

Why do I see some carb based food in this diet plan?

This is a general ketogenic diet plan designed to be safe and effective at the same time. Furthermore, the idea is not to reduce the carb intake to zero, on the contrary, the idea is to achieve anywhere around 5% to 10% carb intake and increase the fat and protein content.

Do I need to be on Keto Diet after losing weight?

No, You need not be on keto after losing weight. In fact it’s not recommended to follow keto diet for long time. Best is to switch to low carb diet and follow an active and healthy lifestyle.

For how long should I follow Keto diet?

Keto diet should not be followed for long periods of time. It is known to affect renal functions, therefore its important you monitor the health when you are on Keto diet. Ideally you should be on keto for not more than a month.

How much carbs can I take when on keto?

Its recommended you keep the carb intake to 20 grams at max and in worst case it can go up to not more than 25 grams.

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 |

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149 thoughts on “Indian vegetarian Keto diet for weight loss (1 Month Plan)”

      • Hi

        Thanks for the keto Indian diet plan. It is well designed.

        I want to know about timing you have mentioned, generally I have dinner by 7:30-8pm. Then what will the schedule ?pls help.

        • Actually that’s the best time Rupal and best practice keep the same thing going. You can start your day little early say around 6 AM so by the time you reach the lunch time, it’s around 12:00 PM

  1. Thanks a lot. It was very difficult finding an indian veg keto diet plan. Can you share some more useful resources for vegetarians on keto?

  2. You have mentioned Quinoa, Black chana, Soyabeans are these good to go for keto ?

  3. If you want us to avoid table salt, then which salt can be used for cooking?

  4. Which flour do we use to make the pakoras? And parathas? If possible pls share the recipe. On an average how much of weight loss can happen in a week?

  5. I’m sorry but out of 88 items listed as keto friendly, I see actually close to only twenty are low in carbs. Carrots radish beans lentils legumes chana gram tomato onion are all high in carbs as opposed to their other nutrients. And there are possibilities that they will throw you out of Keto.

    • Nope they wont… these are food items that goes well with keto diet and they are not keto food by itself. No matter what diet you follow you should include foods that detoxifies your liver and provide much needed vitamins and minerals.

  6. You have mentioned quinoa quite offen, but some says it is high in carbs. So is it safe to eat in keto.. And bajra also. Please let me know what to do.

    • Dont worry if you use it along with the other combination mentioned it will trigger ketosis. Also we are not focusing on zeroing carbs, instead the focus is to reduce the carb intake. If you find quinoa uncomfortable and want a more aggressive version of roti then opt for rotis made with almond flour.

    • Hello Dwivedi,

      Thanks for stopping by and reading the diet plan… if you look at the diet plan I am not recommending Bajra daily… bajra is recommended from nutritional point of view. If you follow the above plan it will surely trigger the ketosis having said that different people needs different types of diet plan… this plan is not an aggressive plan but instead it focuses on sustainable weight loss as there is no point if you lose 5 kg in one month and regain those 5 kgs in next month.

      • Now it make sense, when I just read it I felt that many of them are not keto approved ( like carrot, quinoa…). Thanks for putting a Indian keto plan!

  7. Many thanks for the resourceful post. I have few queries and will be obliged by your reply.
    How long at a stretch is it safe to follow the keto diet as I am 25 kilos overweight?
    Is there a substitute for quinoa like maybe amaranth, bajri, jowar etc because quinoa is not available where I live and its fairly expensive online?
    Also, is there a substitute for soy for making roti because I’m allergic to soybeans?
    Any suggestions as I suffer from sugar withdrawal when I refrain from sugar completely

  8. Thanks a lot. I was trying to find keto diet plan for an Indian everywhere then finally my search ends here.. your information is very good.
    Thanks again for your valuable Post

  9. Why have you recommended honey and grains like quinoa? You’ve also suggested parantha. Arent grains off limits in keto?

    • You are 100% Correct, but over here I have tried to balance everything and limit the carbs. Also when I say honey it has to be organic if you are unable to find organic honey then I would recommend Stevia extracts for sweetness.

  10. Hey! Thank you so much for such an organised plan. Can you please tell me if there is any way of substituting lotus stem? It’s not that easily available in the market.

  11. Is wheat flour chappathi a good option for the keto diet?
    And i am a lactating mother,is it ok if i.follow the keto diet?

  12. Your diet chart is good but there is some confusion. You are including lentils and legumes in both – food for keto diet and food to avoid during keto diet. Please clarify.

    • Yes thats because its a diet plan to stay fit and lose weight… we are not focusing on crash diet that cuts weight alarmingly. Also not everyone can follow pure keto diet for longer time.

  13. I did some research and found that quinoa is high in carbs so how you can have it daily for lunch and dinner when on ketosis?

  14. Can we have eggs in this diet? For example can I have eggs for breakfast? and poha or cheela? please suggest

  15. I see people using Psyllium husk for binding, is this a keto supplement? Can this be used in this diet. Please do let me know ASAP. Thank you:)

  16. I need to lose40-50 kgs. Is it possible with Keto. For how long can I continue on Keto at a stretch?

    • Besan ki roti is a strict NO especially when you are on Keto diet instead use Jowar roti if its difficult to prepare other forms of keto rotis…

  17. Hi..sir i have hypothyroidism so can i follow dis diet plan n cane i drink green tea instated of coffee. Please suggest.

    • You can definitely consume green tea but stay away from keto diet… the reason you must stay away is because keto focuses on giving Fat and proteins to the body and limit the carb intake…. in your case it may work differently.. But if you really want to lose weight then I would say go on 50% Raw food and 50% home cooked food diet… this will not only help you lose weight but alsokeep your thyroid under check, once you go on a raw food diet monitor your thyroid levels after 3 months as there are high chances your thyroid may disappear.

  18. I’m so excited to have found this!!! Thank you so much for creating this! I used to eat low carb before I became a “non-dairy vegetary”, a term my son coined for me. I’ve gained weight since I stopped eating meat and it’s tricky to eat keto on a veggie diet. I’m so grateful for this and excited to learn these recipients (I LOVE Indian food!!!) which leads me to my question… where can I access all the recipes for all the dishes mentioned in the 4 week program? I’d hapilly pay for them if there is a book or a download.

    Can’t wait to get started!!!

    👍😍🙏 Sandi

    • No, it is not keto friendly.. If you are looking for a keto friendly shakes then I would recommend Procel Keto Protein powder, it acts as a meal replacement shake and also it helps you to stay in ketosis.

  19. Sir,
    I took keto diet for 72 days & loose 13kg weight. Then I consult dietician and came on normal diet. Now I want to loose 5 kg more. Can I take keto diet again for one month. Now is it effective or not after 2 month gap.

    • Yes you can, make sure its organic and its of highest quality. You may need to mix it with other multigrain flour in moderate quantity so that you can make a roti. It’s difficult to make roti only from soya flour.

  20. Hello Hemant!

    Thanks a lot for sharing the knowledge and guiding the starters like me… Can we include only soy flour chapatis for lunch as well as dinner to stick to keto diet plan? Also, can we consume coconut water occasionally in place of fruit/lauki juices in the morning?

    • 1.) Coconut water is an excellent way to nourish your body.
      2.) Dont stick to only one type of Roti as its boring and you wont enjoy it in long run.

  21. Hello Hemant sir , Thanks for shareing this diet n I’ll definitely follow it but I have question ,that I suffer some times with severe acidity so any other food item need to add or cut from plan .

    • If you are acidic try to include more alkaline food in your diet such as green vegetables and fruits. Drink a glass of lauki juice on empty stomach every morning, you will soon start seeing the benefits. It will take time so please be patient with the process.

  22. Also, in addition to my previous question, are sprouts a good choice for keto diet? Like moong moth chana etc…

  23. Hello sir,
    I am karishma and want to loose weight bcz having pcod and arthritis .l following diet through my dietician who said you will not take carbs more than 50gm for looking weight . Can you advice me this vegetarian diet is under how much carbs. And my temperature alwz been 96.5 .is any problem.
    Plz advice me
    Sir bcz l am able to afford expensive treatment for loosing weight through dietician.

    • Hello Karishma,

      Please check with your doctor if you can follow a Keto diet at the first place, if you get a green signal from your doctor you can follow a Keto diet. In this diet plan the carb content is extremely less. Having said that above diet plan is not a ZERO carb diet, it does have carbs in it but its extremely low… low enough to trigger ketosis. We could have made a more aggressive diet by cutting carbs even further but that is not safe, hence if your doctor permits keto diet go for it the carb content is extremely less.

      If you look above some of the fruits are not a keto food in itself but makes an excellent addition to your keto diet I have tried to maintain the balance.

      Hope this helps.

  24. Hello sir,
    Can my mother in law can follow this keto diet.she is 65 yrs old.
    Thanks,
    Priyanka

    • Hello Priyanka,

      I would advise not to go for keto especially for 65 years old. Keto is about giving your body fats and proteins and starving it for carbs. Doing this for a 65 year old may have adverse side effects such as build up of cholesterol, triglycerides and other problems that may give rise to heart related ailments. Instead I would advise a zero oil diet backed with 50% raw food for longevity.

      Thanks.

  25. Hello Hemant,

    Your excellent Keto plan has helped me a lot. In 3 weeks I have lost 3.5 Kg weight. My target of loosing weight is more but I read in on of your advise that keto should be followed for one month and then we should take break? May I know the reason? When u take break , u are relaxed and not deciplined for you routine. So I nned ur advise if I can continuyfor one more month and then take break

    • Hello Rupali,

      It’s exciting to know that this is working for you. The reason you need to come out of ketosis after sometime is because it will help to balance your vatta, Pitta and Kapha. Give a gap of 15 days and follow a no junk diet meaning try to include lots of fruits and green veggies. Keto is all about giving fat to your body and starving it for carbs. But you also need tons of greens so that you are healthy in long run. Also Keto diet is hard for your body in long run. I would say give a gap of 15 days and during this time frame consume lots of greens. And yes don’t forget to drink lauki juice it will strengthen your cardiovascular system and keep cholesterol under check.

  26. Hello Sir,

    I’m have hypothyroidism and I have few questions which are:-
    1. There was a comment which you answered in which u said about having 50% raw food and 50% of home cooked. Can u give an example of 50% of raw food and 50% of home cooked?
    2. As i have hypothyroidism can i start keto diet?. If yes what kind of modification would u suggest for me in keto diet. If no then what should I do yo loss my weight?
    3. Can u pls provide a diet plan for weight loss for people who have hypothyroidism?
    4. For how long should I continue keto diet?

    Thanx

    • Its quite a long question and I may need a separate article to explain you but cutting the long story short here is my response.

      1.) 50% Raw food and 50% home cooked food means simply keeping 50% of your meal as normal home cooked meal such as Khichdi and 50% should be in form of boiled veggies or raw veggie smoothies.
      For example:
      If you eat 2 rotis and sabji, make sure you also eat equal amount of raw veggies, it can be in form of beet roots, cucumber, Boiled spinach, Boiled Karela or even a smoothie of multiple raw veggies. Make sure when you try this, you use organic veggies.

      Also, if you are looking at diet as a cure then I would have to say, you need to be extremely disciplined.

      2.) I wont recommend a Keto diet for Hypothyridism since in Hypothyroid our body works differently and it keeps adding weight.
      Instead you can try doing the following for a month.
      Early morning when you wake up drink 300 ml lauki juice.
      Do one hour Anulom Vilom pranayam
      For breakfast stop tea, coffee, biscuits, bread and butter and anything that is processed.
      Make sure your breakfast consists only of fruits and organic vegetable smoothies.
      Lunch should be 50% home cooked i.e. Multigrain roti and home cooked sabji (1 roti will give approx 75-100 calories so 3 should be enough). The other 50% should be in form of salads and greens in raw form.

      3. I am already working on a diet plan for Thyroid and PCOS, please allow me sometime to come up with a detailed plan.
      4. Follow a raw food diet, you can definately follow a keto diet for not more than a month but it may not help you. The real medicine is in the food.
      Make sure to check the thyroid levels after a month of following the raw food diet as thyroid levels may come back to normal.

      Hope this helps.

  27. Hello.. I saw 1 month veg diet list but not able to get 1 month non veg diet plan.

    Please do share

  28. Hello Sir,
    I just wanted to know that if we can eat steamed quinoa like how we eat rice as a substitute for roti.

  29. hello sir
    Can we eat cooked quinoa (as we eat cooked rice) instead of quinia roti or soya roti

  30. Hello Sir
    Can I eat cooked quinoa (as we eat cooked rice) instead of quinoa roti

  31. Is it possible to get the recipes for the roties you’ve mentioned in this 30 day plan ?

  32. Hello sir, Iam 26 years old male! Can i follow this diet as it is? And Iam a vegan but also eat eggs. How can include eggs in the above diet?

  33. My hb count is always on the lower side, and iam 5.6 “in heght and way abt 70kg in my 30’s. I eat eggs and avoid other meat products. Would like to see myself 10kg less. Is it possible?

  34. Its difficult to make roti from quinoa nd soya do we mix them in other flour to get better rotis

  35. Thanku for the great list and looking forward to start the diet as soon as possible. Can u Pls share the recipe for green smoothie

  36. Really apprehensive about starting keto diet. But I badly need to lose weight at least 25 kg. Somehow would like to be convinced that it is absolutely safe before starting.

    • Hello Lakshmi,

      Your concerns are quite valid, I would say go for a 50% raw food diet and 50% home cooked diet to achieve your weight loss goals if Keto is not convincing you. The challenge with this diet is that not everyone is able to sustain it for longer duration, again choice is totally yours.

  37. Hey Hemant

    Thanx for such a detailed plan.

    I m a vegetarian.I am planning to go on Keto Diet based on your diet plan.
    But I cannot follow exactly your plan.
    Can I interchange/repeat items (all no carbs) as per availability/suitability?
    ( And skip some of the item totally)

    • Yes you can, there is no hard and fast rule to follow word to word… having said that keep your carb intake in check or else it will ruin the whole process.

  38. Please tell me the portion of food for lunch and dinner. Also I do eggs , so need to know how do I incorporate that.

    • Portion depends on the body type and weight. As a general rule of thumb you should restrict the calorie intake between 1500 – 1800 calorie per day.

  39. Hi Hemant Sir,
    I am about to start keto diet. But I am not able to get almond and soy flour in my town, as of now ordered everything from Amazon. Hopefully it works. I have few questions:
    1. Can I use butter instead of coconut oil to cook?
    2. Can I drink amla juice instead of lauki or add one amla to lauki juice?

    Thanks in advance!!

    • yes you can use butter and both lauki and amla are good you can use either one. But please dont ignore or avoid it as it plays a key role.

  40. Hello Hemant

    Thanks for this details plan. Its God sent for me 🙂 . I am a bit curious to know about the Pakoras. Please can you share the batter ingredients ? also I assume these will be deep fried…so in coconut oil ?

    Thanks

    Deepa

  41. hello,
    Even I have started your planned diet, it’s been 3days and I feel better following it. I am thankful to your suggestion and comments which gives me proper idea how to follow. Just have only 1 query can I have intake of rava for snacks?.
    Thank you and will be waiting for your response

  42. Thank you for a fantastic plan. A few questions please.
    1. Can I have regular milk Or should it be full cream only ? also if home made yoghurt is ok ?
    2. Absolutely no lentils right ? ..like Toor or Chana dal ? …what about 2-3 spoons of sambar made with toor dal ?
    3. When u mention roasted chana ….is that chana whole (like kabuli chana or brown chana) or chana dal ?
    4. Are sprouts ok ?

  43. I am asthmatic, hypertensive and have fatty liver grade 2 and 100 kg of weight is keto diet is fine for me

  44. In fact, if you can combine a 24 hour to 48 hours fasting once a week and skip one meal a day and eat a moderate Keto diet (meaning, eating some unrefined flours, dal etc), weight loss will be faster and can help reverse Type 2 diabetes and high blood pressure.

  45. Hi Hemant,

    Amazing blog. Thanks for putting the effort.
    Unable to find good recipe for Paneer Pakoda/Pakora. Can you help with a possible link?

  46. Hello
    Can u pls provide a veg diet plan for weight loss for people who have pcos ?
    Or they can follow keto diet you shared.

  47. I just wished to write down a fast expression in order to give thanks an individual for all those amazing points and ideas you might be exhibiting on this site.

  48. Thanks a ton. I realise I cannot take the keto diet as I do not have the discipline. Half raw half cooked is fantastic. It sounds so much more doable

  49. Hi I have quinoa grain…what should be the quantity if I use it instead of flour…

  50. Hi u have given an amazing diet chart.
    I am following it from last 15 days but to be frank not fully following but mostly things I am doing. Like I have stoped wheat and replaced it with quinoa and millet flour. I am taking early morning vegetable juice and for lunch I am taking quinoa and millet rotis and for dinners I am taking soup, curd , pineapple mostly .
    With all of these I am doing workout for 1.5 hrs but still my weight is the same. Very first week it showed me downfall of 1 kg but then again it’s the same from where I started .
    I know I am not following your diet chart fully but doing mostly of it. Please help me in this
    I am 33 yrs and 15 kgs extras

    • Stay patient, avoid junk and implement more greens along with Keto. Thats normal to lose weight slowly, initially it takes sometime but then after that there is a snowball effect, meaning the weight loss happens much faster.

  51. You are suggesting to use almond flour at many places instead of soy or quinoa four. Isn’t will add much calories in diet? How weight loss will happen without calories restrictions.

    • If you look at the overall plan, you will end up consuming optimum amount of calories. I don’t suggest starving yourself to lose weight, unless you want to follow a calorie deficient plan. This is a Keto plan and not a calorie deficient plan, alternatively I am writing on 1500 calorie plan for weight loss, stay tuned..

  52. Hello,
    Repeating my question…any difference in quinoa grain n flour….I HV quinoa can I use it instead of roti…also roti should be make with soya+quinoa flour or any one of it… kindly reply….two three people HV asked the same question….

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