Keto Diet Plan

Have you ever considered how a keto diet plan could be the game-changer you’ve been searching for on your weight loss adventure? There are different keto plans for various goals, whether shedding pounds, improving health or catering to specific preferences. This article focuses on a keto plan specifically designed for weight loss. Let us learn about the foods to avoid and what you can, along with a sample 7-day plan!  

Does Keto Diet Plan help in Weight Loss?

The Keto Diet is recognised as an effective weight loss strategy. Studies from the National Medical Library indicate that ketosis, a metabolic process, is achieved by limiting carbohydrate intake, moderating your protein consumption, and increasing calorie intake from fats. This approach prompts the body to burn stored fats for energy, leading to weight loss. With a Body Fat Calculator, you can set realistic targets for fat loss and monitor your journey on the ketogenic diet.

Health Benefits of Keto Diet Plan

According to a study by Research Gate, the keto diet involves sticking to an extremely low-carb, high-fat eating plan, pushing the body into a consistent state known as ketosis. This state enhances the body’s efficiency in burning calories. Here, we shall discuss the benefits of the keto diet meal plan other than weight loss;

1. Improved blood sugar control
2. Heart Health 
3. Healthy brain function
4. Improves PCOS Symptoms 

Let us discuss each of these in detail!

1. Improved Blood Sugar Control

The keto diet plan can improve blood circulation through various mechanisms. Promoting weight loss may reduce the strain on the cardiovascular system. Additionally, the diet’s impact on reducing inflammation and improving insulin sensitivity could positively influence overall heart health, potentially contributing to better blood circulation. 

2. Heart Health 

A simple keto diet meal plan can reduce the factors associated with cardiovascular diseases, such as high blood pressure and cholesterol levels. The diet’s emphasis on healthy fats and reduced intake of refined carbohydrates may contribute to improved lipid profiles. However, long-term effects on heart health are still under investigation, and it’s essential to follow the diet carefully and consult with healthcare professionals to ensure individual health needs are met.

3. Healthy Brain Function

There is significant evidence supporting that following a keto diet meal plan helps in improving focus and prevents various brain function disorders such as Alzheimer’s, Parkinson’s disease, sclerosis, sleep problems, or even cancer. Nonetheless, there have been no experiments conducted to justify that a keto diet plan can address such disorders.

4. Improves PCOS Symptoms 

Hormonal imbalances, insulin resistance, and irregular menstrual cycles characterise PCOS. Insulin resistance is a key factor in PCOS development, contributing to increased androgen production and disrupted ovulation. The diet’s impact on insulin levels may help alleviate these issues. By reducing carbohydrate intake, the keto diet meal plan minimises blood sugar spikes, which, in turn, lowers insulin levels.

For those on a keto diet, finding the right keto diet products can make all the difference in maintaining a healthy and enjoyable lifestyle. Therefore, in the next section, we present a sample 7-day menu catering to vegetarian and non-vegetarian preferences in the keto diet plan! 

Vegetarian Keto Diet Plan for 7 Days

This 7-day vegetarian keto diet is a low-carbohydrate, high-fat diet that eliminates all meat and poultry while allowing dairy and eggs. It is a variation of the traditional keto diet, which is typically high in meat and seafood. Each day offers a delicious and nutritious selection of plant-based keto-friendly meals.

Day 1

Breakfast: Bulletproof coffee with Keto Upma

Lunch: Salad of your choice with yoghurt and a bowl of quinoa khichdi

Evening Snack: keto zucchini bread slice with soaked walnuts

Dinner: Paneer Bhurji with a Vegetable Salad

Day 2

Breakfast: Keto Dosa with Coconut Chutney

Lunch: Cabbage and Paneer Stir-Fry

Evening Snacks: Lemon juice with Nuts

Dinner: Tofu and Vegetable Curry

Day 3

Breakfast: Lemon Kabuli Chana Chaat 

Lunch: Keto Mushroom and Spinach Saag

Evening Snacks: Bullet coffee and zucchini chips

Dinner: Paneer Tikka with tomato chutney

Day 4

Breakfast: Berry infused Oat Meal with dry fruits 

Lunch: Spinach, Herb & Feta Wrap

Evening Snacks: Mixed Nuts Trail Mix

Dinner: Mushroom paneer veggie salad

Day 5

Breakfast: Paneer Bhurji

Lunch: Keto Pizza

Evening Snacks: Keto Coconut Chip Cookies

Dinner: Eggplant & Mushroom Soup

Day 6

Breakfast: Strawberry Smoothie

Lunch: Soya Paneer Patty

Evening Snacks: Pumpkin seeds with Boiled Chana

Dinner: Keto kabab roll with garlic sauce

Day 7

Breakfast: Salad Sandwiches

Lunch: Mixed veggies with tofu with spinach-mushroom soup

Evening Snacks: Keto Cheese and Jalapeno Poppers

Dinner: Quinoa Khichdi 

Here is a summary of the 7-day vegetarian keto diet plan; 

Days	Breakfast	Lunch	Evening Snacks	Dinner
Day 1	Bulletproof coffee with Keto Upma	Salad, yoghurt and a bowl of quinoa khichdi	keto zucchini bread with walnuts	Paneer Bhurji with a Vegetable Salad
Day 2	Keto Dosa with Coconut Chutney	Cabbage and Paneer Stir-Fry	Lemon juice with Nuts	Tofu and Vegetable Curry
Day 3	Lemon Kabuli Chana Chaat	Keto Mushroom and Spinach Saag	Bullet coffee with zucchini chips	Paneer Tikka with tomato chutney
Day 4	Berry Oat Meal	Spinach, Herb & Feta Wrap	Mixed Nuts Trail Mix	Mushroom paneer veggie salad
Day 5	Paneer Bhurji	Keto Pizza	Keto Coconut Chip Cookies	Eggplant & Mushroom Soup
Day 6	Strawberry Smoothie	Soya Paneer Patty	Pumpkin seeds with boiled Chana	Keto kabab roll with garlic sauce
Day 7	Salad Sandwiches	Mixed veggies with tofu with spinach-mushroom soup	Keto Cheese and Jalapeno Poppers	Quinoa Khichdi

This sample menu we mentioned above can be altered and aligned with your tastes and routine, providing you with the necessary flexibility. If you’re looking to start following a personalised keto journey, explore and buy a keto diet plan that suits your preferences and lifestyle.

Non-Vegetarian Keto Diet Plan for 7 Days

Following a low-carb diet doesn’t necessarily restrict you to vegetarian options. You can achieve the same by incorporating non-vegetarian choices. The key lies in understanding how to eat, what to eat, when, and when to eat when on a keto diet plan. Here’s a complimentary keto diet meal plan for individuals who enjoy non-vegetarian food and want to continue incorporating it into their diet even while focusing on weight loss;

Day 1

Breakfast: Paneer Bhurji (scrambled cottage cheese) with spices

Lunch: Palak Paneer (spinach with cottage cheese) cooked in ghee

Evening Snack: Almond and coconut keto laddoos

Dinner: Vegetable Cauliflower Rice Biryani

Day 2

Breakfast: Keto-friendly dosa with coconut chutney

Lunch: Baingan Bharta (smoked eggplant mash) with a dollop of butter

Evening Snack: Keto-friendly moong dal chilla

Dinner: Tofu and vegetable curry

Day 3 

Breakfast: Keto Upma (savoury porridge) made with cauliflower

Lunch: Cabbage and paneer stir-fry

Evening Snack: Avocado chaat

Dinner: Keto butter chicken with broccoli rice

Day 4

Breakfast: Keto-friendly masala omelet

Lunch: Karela (bitter gourd) chips with mint yoghurt dip

Evening Snack: Keto spinach and cheese balls

Dinner: Veggie cauliflower crust pizza

Day 5

Breakfast: Keto coconut flour pancakes.

Lunch: Keto-friendly bhindi masala (okra curry) with Keto Rotis

Evening Snack: Keto cucumber and mint smoothie

Dinner: Keto cauliflower and pea curry

Day 6 

Breakfast: Keto masala chai with heavy cream

Lunch: Keto mushroom and spinach saag

Evening Snack: mixed nuts trail mix

Dinner: Keto zucchini noodles with tomato and basil

Day 7

Breakfast: Keto almond flour dhokla

Lunch: Keto-friendly lauki (bottle gourd) curry with multigrain rotis

Evening Snack: Keto cheese and jalapeno poppers

Dinner: Keto egg curry with cauliflower rice

7-Day Non-Vegetarian Indian Keto Diet Plan Summary Table:

Days	Breakfast	Lunch	Evening Snacks	Dinner
Day 1	Paneer Bhurji with spices	Palak Paneer	Almond and Coconut Laddoos	Vegetable Cauliflower Rice Biryani
Day 2	Keto Dosa with Coconut Chutney	Bhaigan Bharta	Keto Moong Dal Chilla	Tofu and Vegetable Curry
Day 3	Keto Upma	Cabbage and Paneer Stir-fry	Avocado Chaat	Keto Butter Chicken with Broccoli Rice
Day 4	Keto Masala Omelet	Kerela chips with mint yoghurt	Keto Spinach and cheese balls	Veggie Cauliflower Crust Pizza
Day 5	Keto Coconut Flour Pancake	Masala Bindi with Keto Rotis	Keto Cucumber and mint smoothie	Keto Cauliflower and pea curry
Day 6	Keto Masala Chai with fruits	Keto Mushroom and Spinach Saag	Mixed Nuts Trail Mix	Keto Zucchini Noodles with Tomato and Basil
Day 7	Keto Almond Flour Dhokla	Keto Lauki Curry with multigrain rotis	Keto Cheese and Jalapeno Poppers	Keto Egg Curry with Cauliflower Rice

Evening Snacks to Eat When Following Keto Diet Plan

When choosing snacks, it is essential to read labels carefully and select options low in net carbs and high in healthy fats and protein. And yes, it’s always best to prepare your snacks at home! Here are five easy-to-make keto-friendly evening snacks: 

1. Hard Boiled Eggs: A classic keto diet plan snack high in protein and healthy fats. You can enjoy them with a sprinkle of black pepper!
2. Yoghurt with grated beetroot: This is one of the many eye-catching yet healthy snack options you can prepare in no time when following a keto diet plan. A protein-rich snack that is also a good source of antioxidants and fibre.
3. Berries: You can easily find either of the varieties of berries at any time of the year in supermarkets and fruit vendors.
4. Nuts and Seeds: A versatile snack with protein, healthy fats, and fibre. Some good options include almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds.
5. Keto Smoothies: These are a delicious and nutritious way to get your daily dose of vitamins, minerals, and protein. Be sure to use a keto-friendly protein powder and low-carb fruits and vegetables. 

Foods to eat on Keto Diet Plan

In ketosis, the body relies on fat for fuel instead of carbohydrates, leading to effective fat-burning. So, it becomes essential to consume a specific group of foods. Here are a few foods that you must include on the keto diet meal plan; 

1. Avocados 
2. Non-starchy vegetables 
3. Nuts and Seeds 
4. Fishes like Salmon 
5. Plain Greek Yoghurt and Cottage Cheese
6. Berry Oatsmeals 

Let us discuss these in detail!

1. Avocados

Avocados are a keto-friendly superfood rich in healthy monounsaturated fats. They are low in carbs and high in fibre, making them an excellent choice for maintaining ketosis. 

2. Non-Starchy Vegetables 

Non-starchy vegetables like leafy greens, broccoli, cauliflower, and zucchini are low in carbohydrates and fibre. Incorporating these veggies into a keto diet ensures abundant nutrients, antioxidants, and dietary fibre, promoting digestion and overall health without compromising the low-carb approach.

3. Nuts and Seeds 

Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are rich in healthy fats, protein, and fibre. They make for satisfying keto snacks while providing essential nutrients. However, portion control is crucial due to their calorie density, ensuring you stay within your daily carb limits.

4. Fishes like Salmon 

Fatty fish like salmon are an excellent omega-3 fatty acids and high-quality protein source and are virtually carb-free. Omega-3s support heart health and may aid in weight loss by promoting satiety. Including fatty fish in your keto diet contributes to a well-rounded nutritional profile.

5. Plain Greek Yoghurt and Cottage Cheese

Both plain Greek yoghurt and cottage cheese are low-carb, protein-rich options. They are versatile ingredients that can be included in keto-friendly recipes. Ensure they are unsweetened to avoid added sugars. The protein content helps maintain muscle mass during weight loss, and the low-carb nature aligns with keto principles.

6. Berry Oatsmeals 

Before we discuss on this, it is important to clarify that traditional oatmeal is not considered keto-friendly due to its high carbohydrate content. A keto-friendly substitute is berry chia seed pudding. Chia seeds are low in carbs and high in fibre, promoting a feeling of fullness. Mix chia seeds with unsweetened almond or coconut milk to prepare, and add a handful of berries like raspberries or blackberries.

Foods to Avoid on Keto Diet Plan

When following a keto diet meal plan, it’s crucial to avoid certain foods high in carbohydrates to maintain a state of ketosis. By avoiding these foods, you can optimise your chances of reaching and preserving ketosis for effective weight loss on the keto diet plan. You can learn more about the restrictions of this diet plan in detail through keto diet blogs and talking to a registered dietician. Foods to avoid while following an Indian keto diet plan include; 

1. Sugary Treats 
2. Grains and Cereals 
3. Starchy vegetables 
4. Fruits Higher in Sugar 
5. Legumes 
6. Processed Foods 
7. Alcohol 
8. Low-Fat Dairy

Let us discuss these in detail!

1. Sugary Treats

Avoid sugary treats like traditional Indian sweets, pastries, and desserts. These are loaded with refined sugars that can quickly kick you out of ketosis. Instead, explore keto-friendly dessert recipes using natural sweeteners like stevia or erythritol.

2. Grains and Cereals 

Grains and cereals, staples in traditional Indian meals, are high in carbohydrates. Swap these out for low-carb alternatives like cauliflower rice or almond flour chapatis to maintain the essence of your favourite dishes while staying in ketosis.

3. Starchy Vegetables 

Starchy vegetables like potatoes and peas can elevate your carb intake. Opt for non-starchy alternatives such as spinach, cauliflower, and zucchini to ensure your Indian keto diet remains low in carbs while providing essential nutrients.

4. Fruits Higher in Sugar 

While fruits are generally healthy, some are higher in sugar content. Limit your intake of bananas, mangoes, and grapes, and opt for berries like strawberries and blackberries, which are lower in carbs and rich in antioxidants.

5. Legumes 

Traditional Indian meals often include legumes like lentils and chickpeas. However, these are high in carbs. Consider incorporating more keto-friendly protein sources such as paneer, tofu, or lean meats to maintain protein intake without exceeding carb limits.

6. Processed Foods 

Processed foods, including packaged snacks and ready-to-eat meals, can be laden with hidden sugars and unhealthy fats. Stick to whole, unprocessed ingredients in your Indian keto recipes to nourish your body with wholesome, keto-approved foods.

7. Alcohol 

Certain alcoholic beverages can be high in sugars and carbs, potentially disrupting your keto journey. Opt for spirits like whiskey or vodka mixed with low-carb mixers if you enjoy a drink. Remember to consume alcohol in moderation and be mindful of its potential impact on ketosis.

8. Low-Fat Dairy

While dairy is allowed on the keto diet, choosing full-fat options is essential. Low-fat dairy products may contain added sugars to enhance flavour, which can undermine your efforts—Prioritise whole-milk products like cheese, yoghurt, and paneer for a healthier keto-friendly choice.

Best Indian Keto Diet Plan Recipes

Preparing meals for your Indian Keto diet plan can sometimes be laborious. Here’s helpful something while looking for keto diet recipes: look for recipes with the ingredients available in your kitchen and those you already used in the household recipes. Here are a few to help with easy-to-find ingredients; 

1. Paneer Tikka: This high-protein snack involves marinating chunks of paneer in a mixture of yoghurt and Indian spices like cumin, coriander, and garam masala. Grilling or baking the marinated paneer creates a delicious and satisfying keto-friendly option.

2. Masala Nuts: Almonds, walnuts, and cashews are rich in healthy fats and low in carbs. Roasting them with a blend of Indian spices, such as chaat masala or cumin, adds a flavorful twist to these crunchy, keto-compliant snacks.

3. Cucumber Chaat: Cucumbers are low in carbs and make an excellent base for a keto diet meal plan. Toss them with a chaat masala, lemon juice squeeze, and a pinch of salt for a refreshing and tangy snack.

4. Egg Bhurji: This dish involves scrambling eggs with finely chopped onions, tomatoes, and green chillies seasoned with traditional Indian spices. Eggs are a great protein and healthy fat source, making egg bhurji a satisfying keto option.

5. Avocado Raita: Mash avocado and mix it with yoghurt to create a creamy raita. Add chopped mint, coriander, and a dash of cumin for flavour. Avocado provides healthy fats; this raita is a refreshing side dish or snack.

6. Keto-friendly Samosas: Modify the traditional samosa recipe using almond flour instead of regular flour for the outer layer. Stuff it with a low-carb mixture of cauliflower, spinach, and paneer. Bake instead of deep-frying for a keto-approved treat.

Expert Review on Keto Diet Plan

The keto diet is effective for weight loss in both the short and long term. It may also help improve blood sugar control in people with type 2 diabetes. 

Experts have mixed opinions on the keto diet plan. Some experts believe that the diet is a safe and effective way to lose weight and improve health, while others think that the diet is too restrictive and may not be sustainable in the long term. Dr. David Ludwig, director of the New Balance Center for Obesity Research at Harvard T.H. Chan School of Public Health, says, “The keto diet plan is a very effective short-term weight loss diet. However, it is important to note that the diet is very restrictive and may be difficult to maintain long-term.”

References

Al-Sowayan, Noorah. n.d. “(PDF) The Effect of Ketogenic-Diet on Health.” ResearchGate. Accessed November 30, 2023. https://www.researchgate.net/publication/340836452_The_Effect_of_Ketogenic-Diet_on_Health.

Batch, Jennifer T. 2020. “Advantages and Disadvantages of the Ketogenic Diet: A Review

Article.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/.

Kubala, Jillian. n.d. “Keto diet: Benefits and nutrients.” Medical News Today. Accessed

November 30, 2023.

https://www.medicalnewstoday.com/articles/319196#7-improves-pcos-symptoms.

FAQs

How can I lose weight with Keto Diet Plan?

The Keto Diet Plan introduces a state of ketosis in the body, where it relies on fat for energy instead of carbohydrates. Your body enters ketosis by significantly reducing your carb intake and increasing healthy fats, leading to efficient fat burning. This metabolic state promotes weight loss as the body taps into its fat stores for energy.

What is the best Keto Diet Plan? 

The best Keto Diet Plan aligns with your preferences, health goals, and lifestyle. A well-balanced keto diet typically includes high-fat, moderate-protein, and low-carb foods. Focus on whole, nutrient-dense foods like avocados, nuts, seeds, non-starchy vegetables, and quality protein sources. 

Which Dairy Products can I eat on Keto Diet Plan?

While following an Indian keto diet plan, you can include various dairy products, preferably those high in fat and low in carbs. Opt for full-fat options like butter, cream, cheese, and Greek yoghurt. Be cautious with milk, as it contains more carbs, and choose unsweetened almond or coconut milk as low-carb alternatives.

Is it safe to follow the Keto Diet Plan?

The Keto Diet Plan can be safe and effective for many individuals, especially for weight loss and improving metabolic health. However, it’s crucial to approach it with careful planning and monitoring. Some people may experience side effects initially, known as the keto flu, but these are often temporary.

How much Protein should I take in the Keto Diet Plan?

The amount of protein in a Keto Diet Plan can vary based on individual factors such as activity level, weight loss goals, and muscle mass. Generally, it involves consuming a moderate amount of protein. Aim for around 15-25% of your daily caloric intake from protein sources such as meat, fish, eggs, and dairy.