Indian Keto Diet Plan for Weight Loss (Free 7-Day Meal Chart Included)

Last updated on January 16, 2025

I never thought it would be simple to write about the Indian keto diet plan for Indians. After visiting many Keto websites and joining Facebook groups, I was amazed by what my Keto counterparts were eating in other parts of the world.

They were having a great time!

The biggest advantage they have is that they can easily scan the barcode of any food, input the data into a fitness app, and create their diet plan. In India, it’s not that simple.

I live in a town in north India where it’s difficult to find low-carb and sugar-free food. Before starting Keto, I’d never heard of almond flour or chia seeds. Almond flour is within a 170 km radius of where I live.

And the cost of chia seeds is equivalent to a pair of silver hoops. Not going to give up. I make the best of the food I can easily get and achieve my target weight no matter what. A few important considerations were made when I was starting my Indian Keto diet plan:

• Simple food ideas, that are easy to cook and store
• Meals that can be carried to work
• Carbs and calorie breakup for each meal

How Does the Indian Keto Diet Plan Work?

Consider shelf life and cooking time when creating your Indian Keto diet plan. My Indian Keto diet plan includes dairy in the form of cheese and paneer and stevia as the natural sweetener. I stop consume milk, Because milk is heavy in lactose and can induce stalling.

Coming back to planning an effective Keto diet plan for weight loss, it doesn’t necessarily have to be overly complicated. The whole purpose of an Indian Keto diet plan is to simplify the meal prep process and save you time. Here is a complete 7-day Keto diet plan, and meal prep tips to set you up for weight loss success. 

  MON |  TUE |  WED |  THU |  FRI |  SAT |  SUN 

Day 1: Monday

☕ Breakfast

Bulletproof Coffee

Directions & Ingredients

Step: 1	Whisk 2 eggs together
Step: 2	Add salt and pepper
Step: 3	Fry in 2 teaspoons of butter
Step: 4	Add 2 Bacon (Pan-fried)

Add one fresh cream in whisked eggs then pour into a hot non-stick skillet. Once it is cooked to a fine golden color on one side. Let it cook some more and take it off the pan.

Related:  5+ Simple Keto Egg Recipes You Need to Try Today!

🥗 Lunch

Mutton Seekh Kebab

Because I work six days a week, my lunches must be portable and at room temperature. My freezer is always filled with ready-made mutton, chicken seekh kebab, and bacon.

Directions

I just took one seekh kebab out of the packet after thawing it.

1. In a non-stick pan, I shallow fry it in ghee.
2. Then I cut it into small roundels and pack it in a small Tupperware container.
3. You can sprinkle some chaat masala on it. Make sure to read the label because different firms have different breakups.

For emergencies and days when you don’t have time to prepare meals, they store prepared and half-cooked meats. Try your best to eat fresh food if that’s the case.

Blanched Broccoli with Salt and Pepper

Broccoli comes in very handy in Keto. It is a versatile ingredient that can be incorporated into all three meals. I always keep some blanched and ready in my fridge.

🍟 Evening snacks 

Milk is rich in lactose and carbs. Avoid it on a Keto diet. Cheese, cottage cheese, and yogurt are all fine in moderation, but you should keep a careful eye on if they make you leave ketosis. In the evening I have a handful of peanuts. Somedays, I replace the peanuts with 6 almonds and 4 halves of walnuts.

🥘 Dinner

Omelette

Try Keto spinach egg omelet for the dinner. It is healthier than non-keto things and tastes better. When time is of the essence, the recipe is the favored choice because it requires less preparation.

Day 2: Tuesday

☕ Breakfast

Bulletproof Coffee

Start a day with Bulletproof Coffee, but you can switch it with green tea or any beverage.

Hard-boiled eggs with Mutton Seekh Kebab

Mutton Seekh Kebab

You can have a single kebab and 3 eggs or change it according to your taste. Choose your portion. In a non-stick pan. I shallow fry it in ghee. I suggest having the eggs with homemade mayo or mint chutney.

Ingredients

Mint leaves (washed and chopped)	250 grams
Coriander or cilantro leaves (washed and chopped)	100 grams
Lemon juice	of 2-3 lemons
Red onion (sliced)	1 medium
Green chilies (roughly chopped)	4-5
Pink and white salt	As per your taste
Red chilly powder	As per your taste
Stevia (optional)	A few drops

Procedure

Blend all ingredients until they form a fine paste. Some Indian women add a spoonful of sugar to the dish. This chutney should be stored in an airtight container for a week.

Recipe for homemade Mayo

🥗 Lunch

Shallow Fried Cottage Cheese

This is one of my favorite meals. It’s delicious hot or cold. For this, you need 100 gms of cottage cheese. Eat them sometimes and only if they are part of your diet.

Ingredients

Cottage cheese	100 grams
Turmeric powder	½ tbsp
Chilly powder	½ tbsp
Coriander powder	½ tbsp
Salt	1 tbsp
Chaat Masala (optional)	½ tbsp
Mango powder (dried)	½ tbsp

Directions

1. Make a thick paste of all these dry masalas, with water or oil.
2. Fork the cottage cheese from all sides.
3. Now apply this paste on all sides and let the cottage cheese rest for 15 to 20 minutes.
4. Heat a griddle, add some ghee and fry this piece of cheese by turning it on all sides.
5. When it gets a lovely golden color on all sides, then switch off the stove.
6. If you have the time, before you apply the paste on the cottage cheese, slit it in the middle and apply the mint chutney.
7. After you are done frying, let it cool down, and now cut it into small cubes. Some days I also fry a few juliennes of green peppers or capsicum on the same pan and add to the dish.
8. The chat masala can also be sprinkled in the end, along with a few drops of fresh lime juice. Chat masala is a mixture of pungent dry spices, often used in Indian cooking to sprinkle over tikkas, and other fried stuff.

🍟 Snacks

After a long day at work, we all look forward to a small snack at home. You can choose to have some chopped strawberries some almonds or peanuts. Or just grab a glass of salted and chilled buttermilk. Whatever you have ensured that it is within your macros.

Half cup of cut Strawberries

Buttermilk/Lassi (250 ml)

Tip: Make your lassi or buttermilk more interesting by adding 1/2 tbsp of roasted cumin powder and a sprig of fresh mint to it — Priya Dogra.

🥘 Dinner

Shredded Chicken Breast in Soya Sauce

This an easy recipe, that can be cooked in a jiffy and has very little prep time.

Ingredients

Chicken breast	1
Garlic	2 cloves
Soya sauce	1 tbsp
Ghee	1 tbsp
Salt	As per your preference
Black pepper	½ tbsp

Directions

1. Just cut a chicken breast into fine slices.
2. Add soya sauce, black pepper, and if you want a few chilly flakes.
3. Let it rest for half an hour or so.
4. Now heat a few cloves of garlic until tossed pink.
5. Now add the chicken and cook on high heat. The chicken will be ready in no time and it tastes delicious.

Find out the full Indian Keto diet plan for Tuesday

Day 3: Wednesday

☕ Breakfast

Masala Omelette with Cheese with Smoked Bacon

Ingredients

Eggs	2
Finely chopped cilantro leaves	A few
Green chilly  (finely sliced)	1 small
Cheese slice	1
Button mushrooms (finely chopped)	4-5
Salt and black pepper	As per your taste
Ghee	2 tbsp
Mint leaves (finely chopped)	A few

Directions

1. Whisk the eggs with salt and pepper till they become nice and fluffy.
2. Now add the herbs, mushrooms and green chilly to the eggs.
3. On a hot pan put some ghee, and pour the egg mixture on it.
4. When slightly cooked, shred the cheese slice in the middle and fold the omelet.
5. Cook till whatever color you please.

I like it a nice golden and usually, have it hot with mint chutney.

Smoked Bacon

Bacon is a very Keto-friendly food item. As it has carbs, proteins, and fats in the perfect Keto ratio. It is easy to cook and gives you immense satisfaction too. You can add the bacon in the filling or have it on the side.

🥗 Lunch

Parboiled Cauliflower in Mayo with Mutton Seekh kebab

Ingredients

Florets of cauliflower	8 or 9
Salt and pepper	to taste

Directions

1. Boil the cauliflower for about ten minutes in water.
2. Add some salt to the water.
3. Now strain the cauliflower and toss it in butter, salt, and pepper.

You can have the florets just like this or mix them with some homemade sugarless Mayo.

Mutton Seekh Kebab 

You might think that I mention mutton seekh kebabs daily, and I admit I do. They taste delicious, are easy to make, and can be had in any meal. And they are pretty Keto-friendly. Make them at home this recipe.

🍟 Snacks

Peanuts Oil Roasted and Salted

Procedure

For those of you who have never tried peanuts Indian style, I plead you to grab a packet (30 gms) from the closest Indian store. Believe me,  you will get hooked on them. Some Ketoites are not snacking at all, and I must say that’s commendable. At the end of the day, Indians typically have a cup of tea and some meal with their parents, kids, or friends.

🥘 Dinner

Keto Butter Chicken/Murg Makhani

Ingredients

Chicken thighs	1 kg
Paste of garlic cloves	3 cloves
Paste of ginger	a ½ inch piece
Garam Masala	1 tbsp
Fresh coriander/cilantro green leaves powder	1 tbsp
Cumin (Zeera) powder	1 tbsp
Red chili (optional)	1 tbsp
Full fat greek yogurt	½ cup
Butter	4 tbsp
Cardamom stick	1
Coconut milk	1 cup
Chopped coriander for garnish	½ cup
Tomato puree (optional)	2 tbsp
Pink and white salt	As per your taste
Cardamom green (Elaichi)	2

Directions

1. Combine in a bowl the chicken pieces, the garlic and ginger paste, salt, red chilly powder and yogurt.
2. Let it sit in the refrigerator for two to three hours.
3. Now take a wok and melt the butter in it.
4. Drop the cinnamon stick and the crushed cardamom in it.
5. Next, add the chicken and cook it on high heat till it turns a nice golden. You can also grill it on a pan.
6. Add the tomato puree and lower the heat. Keep stirring from time to time till the chicken is fully cooked.
7. Add the cumin powder, coriander paste and the garam masala.
8. The coconut milk or cream can be added now, cook for a few more minutes and garnish with the coriander. Add a little food color if you want it to look red.

Find out the full Indian Keto diet plan for Wednesday

Day 4: Thursday

☕ Breakfast

Scrambled Eggs with Chicken Sausages

You don’t need me to tell you, how to make scrambled eggs. Just make them the way you like them. I make them in butter, with just salt and pepper. Make it three eggs and have it with 2 chicken sausages.

🥗 Lunch

Chicken Tikka

This is well-known North Indian dish. Very easy to make and tastes delicious. And it is completely Keto friendly.

Ingredients

Boneless Chicken cut into pieces	1-inch pieces of 500 grams
Ginger Garlic Paste	2 tsp
Heavy Cream	2 tbsp
Greek Yogurt	2tbsp
Green Chilly Paste	2 to 3 tsp (optional)
Garam Masala or Green Cardamom Powder	1 tsp and ½ tsp respectively
Black and white pepper	½ tsp each
Grated processed cheese	½ cup
Melted butter for basting
Lemon Juice	1 tsp
Chaat Masala	½ tsp (optional)
Salt	As per your preference

Directions

1. In a bowl put the chicken, sprinkle salt and mix half the ginger garlic paste.
2. Set it aside in the refrigerator for at least half an hour.
3. In another bowl add the processed cheese and some more salt, cream, cheese and now add the heavy cream to it.
4. Whisk till a smooth paste is formed.
5. Next, blend the greek yogurt to this mixture and whisk some more.
6. Add the green chilly paste, the remaining ginger garlic paste and garam masala, and pepper. If you don’t want the tikka to be very spicy then skip the garam masala and green chilly paste.
7. Now add the chicken pieces to this marinade and make sure they are coated well.
8. Let it rest for half an hour.
9. Preheat the oven to 180 degrees.
10. Line a tray with silver foil and spread some oil or ghee on it.
11. Place the chicken on this tray, you can skewer them too. The chicken should be ready in ten to fifteen minutes. But remember to turn them at least twice and beat them with butter.

Eat them hot and sprinkle some lemon juice and chaat masala over them. You can marinate a bigger batch and cook them at your convenience, for few days. For vegetarians, please be aware that you may use the same recipe to create cottage cheese; just reduce the cooking time to 5 to 8 minutes.

🥘 Dinner

Chicken Seekh Kebab

Since I started sharing my journey, I have got many requests to share my recipe for Chicken Seekh kebabs. So here goes:

Ingredients

Chicken mince, preferably with fat	500 gram
Green chilies chopped	2-3 pieces
Chopped Coriander leaves	½ cup
Ginger Garlic Paste	2 tsp
Roasted cumin powder	1 tsp
Garam Masala	1 tsp
Kashmiri or Deghi Red chilly powder	½ tsp
Melted Butter or Ghee for basting	1 tsp
Lemon Juice	1 tsp
Chaat Masala	½ tsp (optional)
Salt	As per taste preference

Directions

1. In the food processor grind together the mince, green chilly, and fresh coriander. Ensure that the consistency is very fine.
2. Now add the rest of the ingredients and mix well.
3. Divide the mixture into equal proportions.
4. Pat the mixture and form patties or with moist hands give it the shape of kebabs over skewers. The important thing to remember is that the mixture should not be overly moist or very dry, it should be of workable consistency. If you feel that the mixture is getting out of hand or not sticking to the skewer, beat an egg and add to it.
5. Preheat the oven to 200 degrees and cook the kebabs in it for 15 to 20 minutes. You can also barbeque them, but remember to baste them with butter or ghee at least 2 to 3 times.

Enjoy them hot and remember to sprinkle some lemon juice and chaat masala over them.

Tip: Never overcook the kebabs, always remove them from the fire when moist, not dry — Priya Dogra.

diet plan for Thursday

Day 5: Friday

☕ Breakfast

Protein shake 

🥗 Lunch

Shami Kebab

For your Indian take on the Keto diet, I’m going to give you another recipe for a well-known kebab. This one promises to melt in your mouth. It is called the Shami Kebab.  It is made with minced lamb and can be made in batches and stored in the fridge. The preparation time is just 30 minutes, and cooking takes almost 20 minutes or less.

Ingredients

Minced mutton (without fat)	500 grams
Soaked split Bengal gram	2 tablespoons
Psyllium husk powder	1 tablespoon
Ginger and garlic paste	2 tablespoons
Garam masala	1 tablespoon
Green cardamom	2 pieces
Cinnamon	1 stick or 1 tablespoon cinnamon powder
Fresh coriander	half cup (chopped)
Chopped mint leaves	a handful
Egg	1 beaten
Lemon juice	½ tbsp
Ghee (for frying)	As per preference
Salt	As per preference

Procedure

1. To the washed and drained mince add the Bengal gram. If you are apprehensive of using a lentil then replace it with almond flour. Although, I am just using 2 tbsp for 12 kebabs.
2. To this mixture add the ginger, garlic and all the other increments except the herbs.
3. Cook on low heat till well cooked and dry.
4. Now let it cool off. Blend this mixture in a food processor till a fine paste is formed.
5. Add the herbs to this paste and give it the form of dough.
6. At this stage, you can beat the egg and add it to the dough. Or you can make small balls, flatten them out like a kebab and dip them in the egg before frying. If you ask me I prefer to mix the egg in the dough and form the kebabs. That way the smell of the egg is not so dominant. You can also skip the onion if you want. You can either shallow fry them in ghee or deep fry them. Serve them hot with green chutney and a green salad.

🥘 Dinner

Chicken Broth 

Procedure and Ingredients

My broth recipe is very simple I get chicken necks from my butcher. Put them in a pressure cooker with a few cloves of garlic, a piece of ginger and a small chopped onion. With a generous amount of water I let them cook for almost 45 minutes on low heat, allowing all the juices to come out. Later I shred the chicken from the bone and strain the broth. Add salt and pepper according to taste.

Hard-Boiled eggs

I always keep boiled eggs in the fridge, they come very handy when you don’t have time to cook. You can have 3 boiled eggs with the broth.

Honey Smoked Bacon

Plus you can have 3 smoked chicken bacon. This diet plan is meant to give you an idea of what you can eat in a day. Under your macros, please modify the sections.

Find out the full Indian Keto diet plan for Friday

Day 6: Saturday

☕ Breakfast

Scrambled Eggs with Bulletproof Coffee

Beat three eggs to a fluffy stage with salt and pepper. I like to have them with crispy fried bacon, but that’s entirely your choice. If you can get bacon bits then that’s even better. Add some ghee to a pan and pour in the egg mixture. Sprinkle in some oregano, chilly flakes. My twist in these eggs is to add a dash of Sriracha and make them really hot and mouth-watering. I like to wash down my spicy eggs with my absolute favorite mug of Bulletproof coffee with butter and coconut oil.

🥗 Lunch

Capsicum/Peppers stuffed with Cottage Cheese (Paneer)

Capsicum and Broccoli in moderation have become my favorite veggies on the Keto diet. For this recipe you will need medium-sized capsicums that have space for filling. You can go for any color of capsic

Ingredients

Capsicums/Bell Peppers	4
Cottage Cheese (grated)	½ to 1 cup
Chopped onions (optional)	½ cup
Cumin powder	1 tsp
Lemon juice	2 tsp
Turmeric powder	1/2 tsp
Red Chilly powder (optional)	1/2 tsp
Chilli powder	¼ tsp
Olive Oil	2 tsp
White and Pink Salt	To taste

Procedure

1. Completely deseed the capsicums and cut out their tops.
2. In a bowl add the cottage cheese, onions, lemon juice, cumin powder, turmeric salt, and red chilli powder. Mix well and add ½ tsp of olive oil and mix more.
3. Stuff the capsicums with this cheese stuffing.
4. Now either cover the capsicums with foil or attach the tops back with a toothpick.
5. Preheat the oven and set the mode to the oven and grill.
6. Grill properly until the skin of the capsicum looks all shriveled up. I like to apply some olive oil to the capsicums on the outside too, to enhance the grilling process.

Cauliflower Rice

I have seen numerous recipes for Cauliflower fried rice on the Internet. This is my version of it.

Procedure

1. Cut the florets of cauliflower and put them in a food processor. You can also use a hand garter.
2. Make a fine fluffy mixture that resembles rice.
3. In a wok add some ghee, a few cloves of garlic, and fry till golden.
4. Now add the cauliflower, salt, pepper, and a pinch of chilly flakes.
5. Cook some more, but prevent the rice from looking like a mash. You can also add some freshly chopped cilantro or coriander at the end. Your Keto-friendly fried rice is ready.

🥘 Dinner

Tandoori Chicken

Tandoori chicken is essentially chicken that has been marinated with spices and yogurt for some time. It is always cooked over an open fire, grill, or in a tandoor. And I bet that by the time you get your second batch out of the fire, the first one will be long gone.

Ingredients

Chicken	1 whole chicken cut into 12 or 8 pieces or just chicken legs
Kashmiri red chilly powder	2 teaspoons
Lemon Juice	2 tablespoons
Greek (full-fat) yogurt	1 cupt
Ginger paste	2 teaspoons
Garlic paste	2 teaspoons
Garam Masala powder	½ teaspoon
Chaat Masala	½ tsp
Salt	to taste
Red Food color	optional

Procedure

1. Start by making incisions all over the chicken with a fork or a knife.
2. Make a paste of half of the red chilly powder, lemon juice, and salt.
3. Apply it thoroughly over the chicken and let it rest for half an hour.
4. In the Greek yogurt add the rest of the Kashmiri red chilly powder, ginger garlic paste, lemon juice, garam masala powder, two tablespoons of olive oil, and salt.
5. Rub this marinate on the chicken and set it in the fridge for three to four hours.
6. When you are ready to eat, cook the Keto Tandoori Chicken on skewers and cook on a moderately hot fire or in a preheated oven at 200°C/400°F. In a matter of ten to twelve minutes, they will be fully done.
7. Baste the chicken once with ghee and let it cook for another three to four minutes. Remove from the fire and let it rest. diet plan for Saturday

Day 7: Sunday

☕ Breakfast

Keto Cheese Rollups

Let’s start this day with the delectable, fulfilling, and healthy Keto cheese rollups.

Ingredients

Butter	2 ounces
Sliced cheddar/edam/provolone cheese	8 ounces

Procedure

1. Cut thin pieces of butter using a cheese slicer or knife.
2. Place a slice of butter on every cheese slice and roll them up.
3. Ensure both are taken out of the refrigerator at the same time so that they are easy to handle.

Tip: You can add finely chopped parsley, paprika powder, salt flakes, and other herbs to give additional flavor to the already delectable Keto cheese rollups. A quick and filling breakfast that keeps you going till lunch — Priya Dogra.

🥗 Lunch

Keto Quesadillas

I tried quesadillas for lunch, and while I admit I was a little anxious, the outcome was pleasing. So calm your nerves and give it a shot.

Ingredients

Cream Cheese	6 ounces
Eggs	2
Egg whites	2
Ground psyllium husk powder	1 and 1/2 teaspoons
Coconut flour	1 tablespoon
Salt	1/2 teaspoon

Procedure

1. Preheat the oven to 400 degrees Fahrenheit.
   
2. Take a bowl for beating the egg with the egg whites in it. Add cream cheese to the mix and keep whisking until you get a smooth mixture.
3. Take another bowl to mix coconut flour, psyllium husk powder, and salt in it.
4. Add this mixture to the batter and whisk for a little more till you obtain a smooth blend mixture. Let it stay for a few more minutes.
5. Put parchment paper on a baking sheet and spread the batter in a square shape over the parchment paper using a spatula.
6. Bake each tortilla for about 5 to 7 minutes and then cut into 6 smaller pieces.
7. Place a skillet over medium-high heat setting and add butter, or oil, to it. Place a tortilla in the skillet and sprinkle it with some leafy greens and cheese before topping it with another tortilla to get a quesadilla.
8. Fry each quesadilla on each side for about 1 to 2 minutes.

Note:

• The batter must be nearly as thick as a regular pancake batter.
• Fry tortillas in the frying pan, like pancakes, to get round tortillas.
• Be very patient and if you are not a good cook, try one serving first.

 

🥘 Dinner

Spinach Pie

For Dinner, you can try making this simple Spinach pie. In comparison to non-keto sweets, it tastes better and is healthier. The recipe is chosen when time is of the essence because it requires little effort to prepare.

Ingredients

Fresh spinach leaves	250 grams
Softened cream cheese or cheese spread	80 grams
Sliced mushrooms	12
Eggs	4
Grated cheddar cheese or any hard cheese	1 cup
Minced garlic	1 teaspoon
Chopped onion	Half
Butter	1/4 cup

Procedure

1. Take a skillet and sauté garlic, onion, and mushrooms in butter until turning tender. Then, remove and set aside.
2. Now, add some fresh spinach leaves to the skillet and cook until well wilted.
3. Try to eliminate as much water as possible from the spinach.
4. Take a medium-sized bowl and whisk eggs in it. Add softened cream cheese and whisk once more.
5. Mix veggies and 1 cup of grated cheese and pour it into a casserole dish or deep-dish pie plate.
6. Now pour the cream cheese and egg mixture on it, enough to cover it from all sides.
7. Bake the pie at 350⁰F for about 45 minutes or until it turns brown. Keto diet plan for Sunday

Progress so far?

Most of you know by now that I have been on a low-carb Ketogenic diet for the last 4 months or so*. My reasons for going on this diet are very simple. I want to get fit, healthy and in shape. I don’t want my husband to get envious when other guys stare at me, and I don’t want my kids to feel ashamed when we stroll together.

Related:  Low/No Carb Indian Food List

More than anything, I want to discover my inner beauty and feel good about myself. The past 4 months have been full of discovery and knowledge. I have discovered the apps Fat Secret and Fitness Pal, they have been very helpful, although I started using them diligently only a month ago. However, they are not super effective because many Indian food items are not on the index.

The apps do come very useful in calculating the daily calorie count and my macros. I prefer a different approach to the Indian Keto diet plan since it allows for flexibility and alleviates the need to eat within certain parameters.

The fact that I have lost 19 kgs, is a sure indication that I must be doing something right. I would also like to add that I have never used Keto sticks to date, for the simple reason that they are not available here.

Switching to the Indian Keto diet plan, I have made a conscious effort to cut out carbohydrates from my diet during the past four months, and I have only had two cheat days. For those of you who have just joined the Keto wagon please remember to maintain your electrolyte level at all times and keep yourself well hydrated, to tackle any symptoms of Keto-flu.

I have been having lime water or Nimbu Paani regularly. On a sunny day, it is like the most refreshing drink on the planet. You can add ice to it or even make it with equal proportions of plain soda and water. Green tea and a glass of cold water might also be quite beneficial.

Recipe for Lime Water

• 1 glass of cold water
• Pinch of rock salt
• Half a teaspoon of table salt
• Pinch of roasted cumin powder
• 2 pinches of dried mint powder

Also Read:  What is Keto Flu?

Do I exercise?

While following the Keto diet, it is the diet that matters foremost, and exercise only makes you feel good. The effects of the diet rest 90% on the food and the rest from exercise. Exercise is actually helpful when you want to tighten your muscles, and want to tone your body that has just lost its stores of fat.

I walk briskly to my workplace and travel back by bus in the evening. The total distance that I cover is almost 3.5 km and it takes me 45 minutes to reach. Following my diet plan, if you feel the need to add more snacks or increase the fat content, please do so under your macros. I felt extremely happy sharing a part of my life with you. Hope you had as much fun reading it.

*My Keto journey started on 1st January 2015.

FAQs

Q. What are the health benefits of the Indian Keto diet plan?

A. If you follow the Keto diet correctly, then there are so many advantages of following it.

• Keto diet is a low-carb diet that leads to effective weight loss
• Boosts metabolism
• Helps reduce appetite
• Effective in controlling diabetes (Type 1 & 2) because it also reduces sugar levels
• Increases the level of good cholesterol
• Increased energy level
• Relaxes brain and removes brain fog

Q. Is Keto diet a mere fad diet?

A. No, it is not. The Keto diet is different from the rest of low-carb diets. It is a very scientific diet and should be followed under supervision only. It should not be tried off the net or by following somebody else’s diet blindly. You should only enroll if you are genuinely committed to improving your health because it requires a lot of discipline.

Q. Isn’t high fat intake bad for me?

A. Keto diet is a balanced and low-carb diet that does not lead to weight gain. It does not cause high cholesterol levels or any heart diseases.

Q. What’s the difference between Keto and a low-carb diet?

A. Both are low carb diets. The major difference is in carb intake and fat intake. In Keto, the carbs are restricted to below 30gms in a day, which is increased to about 50gms in a low carb diet.

Q. How do I know if I’m in ketosis?

A. A reliable method is that you can measure the levels of blood ketones by using a ketone meter. You also can use urine strips. In ketosis, you have a higher level of ketones than usual.

Q. Do I have to stay in ketosis for the rest of my life?

A.  No, it is not necessary that you always eat the same diet if you have lost a lot of weight. You can switch to maintenance mode, which means you can have a cheat meal now and then. Or switch to a low-carb diet and maintain the weight.

Q. How many carbs do I have to eat per day on a ketogenic diet?

A. 20-25 grams of carbs are recommended per day.

Q. I’m a vegetarian. Can I still do Keto?

A. Yes! You can follow the Keto diet even if you are a vegetarian. Check out my  vegetarian keto diet plan and

Q. Can I eat fruits in Keto diet?

A. Fruits contain a lot of sugar, so no. And don’t forget that Keto is a “no sugar” diet.

Q. Can I eat dairy on the keto diet?

A. Yes, you can. But only in the form of yogurt, cheese, paneer, and buttermilk.

Q. Can I drink alcohol on this diet?

A. It is OK on occasion! However, when your body is processing alcohol, it doesn’t burn fat. Alcohol like beer contains carbs. Vodka, gin, and wine are permissible sometimes.

Q. Can I work out while on a Keto diet?

A. Yes you can, you should in fact. Any kind of exercise never hurts anybody!!

Q. What are macros and how do I calculate them?

A. “Macros” is the short term for macronutrients, which are categorized into three types of nutrients that provide most of the energy – protein, carbohydrates, and fats. When you calculate your macros, you are amounting to the quantity of proteins, carbs, and fats that you are ingesting. Tracking the intake of macros can help you make smart and healthy food choices. In general, you should consume about 5% carbohydrates, 20% protein, and 75% fat. Still, macros are unique to each individual, therefore using a Keto macros calculator is a wise idea.

Q. Can I do a Keto diet if I am diabetic?

A. Keto diet can help reduce insulin requirements and stabilize blood sugar levels in both Type 1 and Type 2 diabetes. The Keto diet has also been shown in research to help persons with diabetes lose weight and lower blood sugar levels. Before making any dietary adjustments consult your doctor.

Q. Can a Keto diet cause hair loss?

A. No! Keto diet does not cause hair loss. Inadequate consumption of vitamins and proteins, however, may result in hair loss. So ensure that you obtain enough vitamins and protein.