Ketogenic Diet- How to Fit it into a Vegetarian Indian Diet Plan for Weight Loss

Keto diet is an extremely low carb, high fat diet that helps those looking for weight loss and increases metabolic rate. In the recent times, this diet has become increasingly popular among the masses due to it yielding results faster.

In a keto diet, you limit your carbohydrate consumption to  5% of your total calories or less and increase the intake of protein to around 25-30% moderately while sourcing majority of fat foods as the mains. These are usually healthy fats that are consumed and help your body cope with the lack of glucose as fuel by initiating ketone body release which serve as the fuel replacement.

Suggested Read: Paleo Diet – 7 Simple Rules & a Sample Indian Diet Chart

How fit is Keto diet for Indians?

Since Indian staples are rich in carbs, getting used to a keto diet can pose as challenging initially. However, you can use low carb sources for basic components of the meals that do not send your calculated macronutrient intake out of proportion.

Including the likes of low carb flour options, butter, paneer, cheese, dairy, gram four, poultry, lean meat, fatty fish, common local veggies and fruits can be very nutritious in addition to helping create an Indian-friendly keto plan.

What are the benefits of Keto diet?

  • It can help being your insulin under control.
  • Ketosis can help burn fat from the body, thereby, reducing the overall fat%.
  • It increases HDL
  • Being a diet rich in fat and low in carb, it can help curb hunger for longer and prevent cravings.

Changes for starters:

To get started, give yourself atleast 7 days to adjust to Keto.  Don’t immediately jump to 5% carbs as your body will take time to adjust to the low carb diet. Usually in an Indian vegetarian diet, we have atleast 65-70% of calories coming from carbs on a general day ( this would hold true for many people in India) .

So for the first 2 days, when you are getting on keto start with reducing carbs to 25-30% rather than immediately jumping to 5% .

Here are some basic changes you can incorporate in the first week – 

  • Cutting down on the number of rotis/ bread per meal, i.e., if you have 2, reduce it to 1.
  • Increase the intake of protein rich foods, greens, local veggies that are not starchy.
  • Avoid anything made from refined flour/ packaged foods.
  • Bid farewell to sugar and its extended family!

Suggested Read: Is Atkin’s Diet Feasible In An Indian Household?

Here is a sample Indian Keto diet plan for weight loss 

Breakfast (choose from):

  • 1 Cheese cube+ 3 hard boiled egg  + black tea/ coffee
  • 3 Egg Bhurji ( ensure you don’t remove egg yolk and add bit palak) cooked in 1 tbsp of coconut oil + black tea/ coffee
  • 100g Paneer scramble with capsicum and tomatoes cooked in 1 tbsp of coconut oil + black tea/ coffee

Mid Morning

  • 4-5 Almonds/Walnuts + 1 Black Coffee ( mix 1 spoon of Desi Ghee or 1 spoon of coconut oil)

Lunch (choose from):

  • 50g Cream mixed with palak or stir fried broccoli/ cauliflower
  • 100g Grilled chicken along with Onion,Pepper mixed with 2 tbsp coconut oil 

Evening/ Post Workout

  • OZiva Protein & Herbs ( 1 scoop in 200 ml water)

Dinner (choose from):

  • 4 Egg Bhurji cooked in 1 tbsp coconut oil
  • 1 Avocado filled with 2 Scrambled Eggs

By understanding how a ketogenic diet works and Indian foods that can be consumed for a keto diet, you can improvise and create your own diet plans that suit you the best

Looking for a Diet Plan ? It’s Absolutely FREE

If you want a diet plan for yourself you can get it on Facebook Messenger – CLICK HERE TO GET A KETO DIET PLAN . It will suggest you the calories you should be taking along with a detailed diet plan based on your goal and medical condition. It will also tell you your BMR, TEE and BMI. Give it a try


Add OZIVA Protein & Herbs Shake to Your Keto Diet to ensure you meet your protein intake while on keto diet . You can add it as evening or post workout meal 

If you want a detailed nutrition consultation, drop us a mail at or call us on 9769298556 and our experts will help you with your fitness goal