Four Weeks Indian Keto Diet Plan for Effective Weight Loss

keto diet plan

It has been some years since I was struggling with my health, related to my weight. With time I discovered that even though my diet intake had remained the same, the weight that I gained was way over. Irrespective of what I tried, nothing helped. I was immensely tired of trying different diets. I decided to contact a dietician and asked for a consultation. She suggested I try a ketogenic diet. I had been hearing about this new fad diet that was gaining a lot of traction lately and I was curious to try the Indian keto diet plan and see if it really worked.

What is Keto Diet?

keto diet

The ketogenic diet has a higher content of fats, moderate protein and a very low amount of carbohydrates. The body uses carbohydrates to break it down quickly and use it as fuel. When the intake of carbohydrates is lowered, it is believed and seen that the body will then move on to the next available fuel to energize the body, which is fats and proteins. When this happens, the body enters a state called ketosis.

When the carbohydrates intake is reduced, the liver is forced to break the stored fats in the body to produce energy by converting them into acid called ketones. The ketogenic diet plan is considered an effective tool to reduce weight and helps manage many medical conditions like heart health. It is also recommended for people suffering from cancer and Parkinson’s disease.

With many celebrities vouching for it to be one of the effective diets to lose weight, no wonder it has become the talk of the town. Research also suggests that the keto diet helps an individual lose weight 2.2 times faster than any other low-fat diet. One of the main benefits of keto diet Indian food is that there is a variety of options that are available that can be mixed and matched to provide you with some very delicious and filling meals.

Signs That Your Body is Undergoing Ketosis

So, you have started your Indian keto diet plan and are wondering if it has started to work? Well, here is a list of signs and symptoms displayed by your body that you can look at.

  • Your breath smells bad: This happens due to the increase of a particular ketone known as acetone. It is found in your breath and your urine. When your body undergoes ketosis, the increased levels of ketones in your breath can give a bad odour. While it might be good news for your body, it can be bad for your social health. You can try brushing several times or use sugar-free chewing gum to keep your breath fresh.
  • Increased levels of ketones in your urine can also be measured using a special pH strip. You can start measuring the pH levels from the day you start following the Indian keto diet plan and see how it changes more towards the acidic colour.
  • You may also feel that you have a suppressed appetite while following a ketogenic diet.
  • Eating a healthy keto diet Indian food can also increase your focus and energy once your body goes completely into ketosis.
  • When you begin your diet, you might feel short-term fatigue. This is one of the phases that come when your body is undergoing ketosis. This is also one of the reasons why many people stop pursuing the diet before their body fully goes into ketosis and are unable to reap the benefits.
  • The ketogenic diet brings in a lot of changes in what you eat, which might even cause some digestive issues. Constipation and diarrhea are common during the initial phases of the diet and these symptoms might disappear when the transition is complete. If it continues, make sure you consult your doctor or dietician and include foods that can help you with that.
keto diet

One Month Indian Keto Diet Plan

If you want to begin your weight loss journey and want to try a keto diet Indian food plan, here is my list.

WEEK 1: 1500 Calories

  • Early Morning: One glass of lukewarm water mixed with the juice of one lemon
  • Breakfast: 1 glass full of seasonal fruit smoothie in full-fat milk + 1 plate paneer bhurji
  • Lunch: 1 cup yoghurt + 1/4th plate salad + 1 bowl of quinoa khichdi and Papad
  • Evening Snack: 1 cup of bulletproof coffee + 1 piece of keto bread with zucchini + 4-5 pieces of walnuts or almonds
  • Dinner: 1 cup of spinach and mushroom soup + 1 plate full of veggies with tofu

WEEK 2: 1200 Calories

  • Early Morning: One glass of lukewarm water with cumin powder + one seasonal fruit
  • Breakfast: One cup of bulletproof coffee served with one vegetable omelette made in coconut oil
  • Lunch: 1 cup of tomato and broccoli soup with one glass of buttermilk
  • Evening Snack: 1 cup of lemon juice and 1 piece of brown bread with peanut butter
  • Dinner: 1 plate of eggplant alfredo served with one cup of bell peppers and cauliflower soup + 1 cup of buttermilk

WEEK 3: 1000 Calories

  • Early Morning: One glass of lukewarm water mixed with the juice of one lemon
  • Breakfast: Eat one plate of scrambled tofu made in olive oil with one glass of buttermilk
  • Lunch: One glass of lukewarm water mixed with one tablespoon of cumin powder + one mushroom omelette and a small bowl of rajma
  • Evening Snack: One cup lemon juice with one medium-sized banana waffle
  • Dinner: One cup of lemon juice, one plate full of salad and one bowl of Kabuli chana chaat

WEEK 4: 800 calories

  • Early Morning: One glass of lukewarm water with cumin powder
  • Breakfast: One cup of yoghurt, a few almonds or walnuts, soya nuggets and one cheese sandwich
  • Lunch: One bowl of Kala chana chaat, salad, buttermilk and pumpkin seeds
  • Evening Snack: one cup of bulletproof coffee with some zucchini chips
  • Dinner: one plate of oats Dalia/khichdi with salad or sprouts

Are there any negative effects of following a ketogenic diet?

ketogenic diet

When you are following an Indian keto diet plan, it is necessary to understand that since a lot of food items might be restricted, your body might go through some nutritional deficiencies. Make sure that you include some multivitamins and such supplements to meet the daily requirements of your body.

Following a keto diet, an Indian food plan can also cause several issues like constipation, diarrhea, headaches, loss of focus, fatigue and nausea. Please talk to your health practitioner beforehand and understand the complications that it might cause.

If you are pregnant, breastfeed your baby or an athlete, do not follow this plan.

The Bottom Line

Before following any kind of diet, you must go through a full-body checkup and see if you have any underlying disease which might get aggravated on following the plan. Talk to your doctor or dietician about the possible negative effects it can cause to you as it might not be fit for all individuals.


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