Veg Keto Diet Plan for Weight Loss India

Want a guaranteed weight loss? Thought about the keto diet, right? Ohh!! But are you a vegetarian? Okay, that sounds difficult to follow. Not to worry!! Let us introduce you to a modified Indian Vegetarian Keto Diet Plan for weight loss ( Veg Keto Diet India ).

Indian Vegetarian keto diet plan

What is an Indian Vegetarian keto diet?

The key point of any keto diet is to trigger the process called ketosis. It's a process to push your body to utilize the excess fat as energy instead of using any carbohydrates.

This is achieved by limiting carbs in the diet. Carbohydrates are the primary source of energy. If you limit its intake, the body is forced to use other sources for energy. This is where fats are broken down for energy. Eventually, there is a reduction in fat deposit and you lose weight.

Composition of Indian Vegetarian Keto Diet Plan for weight loss :

Keto Diet as we all know is spread into 4 weeks diet. Every week there is a change in calories. The calories keep on reducing every week. It starts with 1500 and reduces up to around 900 kcal diet. The diet composes of

5 – 7 % carbohydrates
25 % of protein and
65 – 70 % of fats.

But, for vegetarians, we will use a small amount of pulse and legumes. This gives us the liberty to increase the number of carbohydrates to 10 – 15 %. The protein will be 20 % and fats 65%.

How To Modify the Original Keto diet for weight loss for vegetarians?

As stated earlier Indian Vegetarian Keto Diet Plan has high fat, moderate protein, and low carbohydrate composition. So for vegetarians, any food that has high fat and low carbohydrates can make it to the list of a keto diet. This will trigger ketosis in the body. The process will be slower than in regular keto, But weight loss will gradually fall in and you will soon start noticing a difference.

Rules to follow in Indian Vegetarian Keto Diet Plan for weight loss :

Restrict carbs: Indian diets are carbohydrate-laden. So it is difficult for vegetarians to reduce carbs in the diet. Thus, we will try to reduce the number of cereals or pulses used during the day. But do include foods with high fiber content. It helps in weight reduction.

Avoid sugar: Strictly avoid sugar to get desired results sooner. Avoid using artificial sweeteners too. Artificial sweeteners are full of chemicals, bleach, and many other harmful products. If needed you can include Stevia in your Indian Vegetarian Keto Diet Plan for weight loss.

Fats: Coconut oil is easily digested. Ghee and oil can be used interchangeably. Butter is also a good option.

Multivitamins: If required use multivitamins, omega 3, calcium, and multi-minerals capsules to avoid any deficiency.

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List of foods allowed in Indian Vegetarian Keto Diet Plan for weight loss –

Here is a list of allowed foods in the Indian Vegetarian Keto Diet Plan for weight loss.

Allowed Vegetables:

Mint, coriander, mustard leaves, and spinach
Ginger, garlic, onion, and cucumber
Bottle gourd, eggplant, french beans, okra, and broccoli.
Tomato, mushroom, carrots, and radish can be used in moderation.

Although vegetables are low in fat, they are high in fiber. This is the reason why vegetables are a part of the Indian Vegetarian Keto Diet Plan for weight loss. High fiber gives high satiety value to vegetables. It reduces the hunger pangs between the meals. Include at least 4 – 5 servings of vegetables.

Milk and products:

Cottage cheese (paneer)
Cheese
Butter and fresh cream
Yogurt
Cottage cheese and cheese contain a negligible amount of carbs, because of which it has preference over milk and curd. Include 4 – 5 servings of milk products. Full-fat milk products contain high fat, moderate protein, and low carbohydrates. It is the major source of proteins and calcium for the vegetarians.

Nuts & Seeds :

It is a known fact, nuts are high in fats. It also contains an appropriate amount of proteins and carbohydrates. You can include almonds, cashews, pistachio, walnut, brazil nuts in measured quantities. Consume ½ – 1 serving of nuts.

Herbs & Spices :

All spices and herbs are allowed. Spices and herbs contain fewer carbohydrates. It also enhances the flavor of the food and makes the food readily acceptable.

Soy Products :

Soya nuggets
Soya chunks
Tofu
Soy milk is a good option for proteins required in the diet.

Processed soy contains moderate proteins and very less of carbohydrates. Include 1- 2 servings of soy products.

Legumes & Lentils :

A vegetarian diet is low in proteins, the inclusion of legumes becomes mandatory. It also contains a moderate amount of carbohydrates. Thus, half a portion of legumes or dals won't hurt the weight loss while following a keto diet. Legumes you can include in the diet are

Kala Chana
Rajma
Kabuli Chana
Kulith (Horse gram)
Include ½ – 1 serving of legumes or dals.

Cooking Oil/fat :

You need to consume almost 40 – 50 gms of oil. You can also include butter, cream, or ghee in the diet. Coconut oil and olive are the best oils that you can use.

Fruits :

Fruits fulfill the requirement of vitamins, minerals, and fiber. Pear, avocado, musk melon, orange, lemon, strawberry, tangerine, and other berries are good options to select. Include ½ – 1 serving of fruit in a day.

I ndian Vegetarian Keto Diet Plan for weight loss :

Here is a sample Indian vegetarian keto diet plan for your reference –

Sample Diet Plan:

Week 1 Sample Menu – 1500 kcal diet plan
Early Morning:	1 glass warm water with Lemon juice
Breakfast:	1 cup Bullet Coffee + 1.5 cups Paneer Bhurji + 1 fruit
Lunch:	1 cup Salad with ½ cup cheese sauce + 1 ½ Methi Quinoa Dal Khichdi + 1 cup curd
Evening:	1 cup Bullet Coffee + Grilled Paneer (80 gms) and walnut tikka
Dinner:	1 Cup Spinach Mushroom Soup + 1.5 cup Soy Chilli

Week 2 Sample Menu – 1200 kcal diet plan
Early Morning:	1 glass warm water with ¼ teaspoon cinnamon powder
Breakfast:	1 cup Bullet Coffee + 1 cup Grilled Mushroom Salad
Lunch:	1 cup Cheese Broccoli Soup + 3 – 4 pcs Soya Paneer Patty + 1 cup yogurt
Evening:	1 glass warm water with lemon
Dinner:	1.5 cups Creamy Black Bean and Vegetable Hotpot

Week 3 Sample Menu – 1000 kcal diet plan
Early Morning:	1 glass Green Juice
Breakfast:	1 cup Bullet Coffee
Lunch:	Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Evening:	1 glass warm water with lemon
Dinner:	2 cups Mushroom Paneer Veggie Salad with French dressing

Week 4 Sample Menu – 800 kcal diet plan
Early Morning:	1 glass warm water with a little lemon
Breakfast:	Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Lunch:	Free Liquids – Thin buttermilk, Infused Water, Lemon water, Barley water
Evening:	1 glass warm water with lemon
Dinner:	4 – 5 medium size pieces Barbequed Adraki Paneer with bell peppers + 1 cup sour cabbage salad with yogurt dressing

Endnote:

Staying dedicated always works rather than being motivated in order to achieve your goals. Stay focused on your aim. Few careful modifications to the original keto diet will work wonders for vegetarians too. Remember nothing is impossible.

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Veg Keto Diet Plan for Weight Loss India

Source: https://www.dietburrp.com/indian-vegetarian-keto-diet-plan-for-weight-loss-veg-keto-diet/