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;
- Improved blood sugar control
- Heart Health
- Healthy brain function
- 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.
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
Breakfast: Keto Dosa with Coconut Chutney
Lunch: Cabbage and Paneer Stir-Fry
Evening Snacks: Lemon juice with Nuts
Dinner: Tofu and Vegetable Curry
Breakfast: Lemon Kabuli Chana Chaat
Lunch: Keto Mushroom and Spinach Saag
Evening Snacks: Bullet coffee and zucchini chips
Dinner: Paneer Tikka with tomato chutney
Breakfast: Berry infused Oat Meal with dry fruits
Lunch: Spinach, Herb & Feta Wrap
Evening Snacks: Mixed Nuts Trail Mix
Dinner: Mushroom paneer veggie salad
Breakfast: Paneer Bhurji
Lunch: Keto Pizza
Evening Snacks: Keto Coconut Chip Cookies
Dinner: Eggplant & Mushroom Soup
Breakfast: Strawberry Smoothie
Lunch: Soya Paneer Patty
Evening Snacks: Pumpkin seeds with Boiled Chana
Dinner: Keto kabab roll with garlic sauce
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;
|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;
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
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
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
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
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
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
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:
|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:
- 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!
- 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.
- Berries: You can easily find either of the varieties of berries at any time of the year in supermarkets and fruit vendors.
- Nuts and Seeds: A versatile snack with protein, healthy fats, and fibre. Some good options include almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds.
- 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;
- Non-starchy vegetables
- Nuts and Seeds
- Fishes like Salmon
- Plain Greek Yoghurt and Cottage Cheese
- Berry Oatsmeals
Let us discuss these in detail!
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;
- Sugary Treats
- Grains and Cereals
- Starchy vegetables
- Fruits Higher in Sugar
- Processed Foods
- 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.
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.
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.”
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.
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.