7-Day Indian Keto Diet Plan for Weight Loss: Keto Vegetarian and Non-Vegetarian Indian Diet

Introduction

In India, approximately 40% of the population is obese. Studies indicate that Indian women have a higher prevalence of obesity compared to men. Moreover, there is a greater incidence of obesity among educated individuals, which may be linked to sedentary lifestyles.

Obesity is characterized by excessive fat deposition. It is closely linked to chronic diseases such as diabetes, hypertension, heart disease, and certain cancers, and can impact bone health and reproduction. It also affects daily quality of life, including sleep and mobility. Excessive weight gain often stems from poor lifestyle choices and diet.

What is a keto diet?

Keto diet, short for ketogenic diet, is a tailored regimen that can help to lose weight and reduce the risk of certain chronic diseases. This is a dietary approach characterized by the following: 

High Fat Intake: Typically comprising 55% to 60% of total calories. Healthy and organically derived sources include avocados, nuts, seeds, and oils like olive oil, coconut oil, butter, and ghee.

Moderate Protein Consumption: About 30% to 35% of total calories. Good sources include Mutton, chicken, fish, eggs, and dairy products such as curd, yogurt, etc.

Very Low Carbohydrate Intake: A low carb Indian diet is usually restricted to 5% to 10% of total calories, equating to approximately 20 to 50 grams/day in a 2000 kcal diet. Non-starchy vegetables such as leafy greens (fenugreek leaves, moringa leaves, sorrel leaves, spinach, etc.), cabbage, capsicum, broccoli, cauliflower, drumsticks, and mushrooms are primary sources.

What is ketosis?

Under normal circumstances, glucose is the primary source of energy. It is derived from the carbohydrates we consume in our diet, such as rice, chapatis, sugars, etc. However, in a keto diet, due to reduced carbohydrate intake, ketosis is induced in the body. Ketosis is a metabolic state where the body primarily uses fat for energy instead of glucose (carbohydrates). By drastically reducing carbohydrate intake, the body shifts from using glucose (sugar) as its main fuel source to using ketones, which are derived from fat metabolism. Achieving ketosis involves the liver producing ketones from fatty acids, which are then used for energy by the body and the brain.

Health Benefits of Keto diet:

Here are the key health benefits of a well-formulated keto diet:

Promote weight loss 

Improve glucose control by reducing glucose intake and enhancing insulin sensitivity.

Regulates blood pressure, blood glucose, triglyceride, and HDL cholesterol levels.

Dos and Don'ts of a Keto Diet.

Following these dos and don'ts can help you maintain a balanced and effective keto diet while maximizing its potential benefits for weight loss, improved metabolic health, and overall well-being.

Eat High-Fat Foods. Include healthy fats such as avocados, olive oil, coconut oil, butter, and fatty cuts of meat.	Avoid High-Carb Foods: Steer clear of foods high in carbs such as grains (wheat, rice, oats), sugars (sodas, sweets, desserts), fruits, and starchy vegetables (potatoes, corn).
Choose Low-Carb Vegetables. Opt for non-starchy vegetables like spinach, broccoli, cauliflower, and zucchini, which are low in carbohydrates.	Avoid Fruits: Fruits are high in natural sugars (fructose) which might interfere with weight loss.
Include Moderate Protein: Consume moderate amounts of protein-rich foods such as meat, poultry, fish, and eggs.	Avoid Sugary Foods and Drinks: Stay away from sugary snacks, candies, ice creams, pastries, and sugary beverages which can quickly derail ketosis.
Drink Plenty of Water. Stay hydrated by drinking water throughout the day. Reduced carb intake can affect water retention and electrolyte balance. Adequate water intake and supplementation of electrolytes such as sodium, potassium, and magnesium may be necessary.	Avoid Processed Foods: Processed foods often contain hidden sugars, unhealthy fats, and additives that can interfere with ketosis and overall health goals.
Incorporate Nuts and Seeds. Enjoy nuts like almonds, walnuts, and seeds such as pumpkin seeds, flax seeds, sunflower seeds, or watermelon seeds for added nutrients and healthy fats.	Watch Out for Hidden Carbs: Be cautious of condiments, sauces, and dressings as they may contain added sugars or starches.
Plan Meals and Snacks: Plan ahead to ensure your meals and snacks align with keto principles, making it easier to stick to the diet.	Don't Overeat Protein: While protein is important, excessive protein intake can potentially interfere with ketosis, so aim for moderate amounts.
Read Food Labels: Be mindful of hidden carbohydrates in processed foods and read labels carefully to avoid hidden sugars and starches.	Don't Skip Vegetables: Ensure you get enough fiber and micronutrients from non-starchy vegetables to support overall health.
Monitoring Ketosis: Regularly assessing ketone levels through blood, urine, or breath tests to ensure the body is in ketosis.	Avoid Alcohol: Alcoholic beverages can contain carbohydrates and may hinder ketosis.

Keto Diet Food List

Creating a keto-friendly food list tailored to Indian cuisine involves focusing on low-carb, high-fat options commonly found in Indian cooking. Here’s a comprehensive list of keto-friendly foods widely used in Indian dishes.

Foods to Avoid During Keto Diet

When following a keto diet, it's important to avoid foods that are high in carbohydrates, as the goal is to keep your carb intake very low to maintain ketosis. Here are some foods to avoid:

 7 day Keto Diet Chart for Weight Loss

This plan focuses on low-carb, high-fat foods to help you achieve and maintain ketosis for effective weight loss.

Save this chart for reference.

Download 7 day Indian Keto Diet PDF

Conclusion 

Despite ongoing progress in medicine, obesity remains a significant global health threat, contributing to higher rates of disease and death. Tailored diet regimens, such as the ketogenic diet can show promising results by promoting rapid weight loss and heart health. While effective for weight loss and certain health conditions, the keto diet may not suit everyone. For a custom keto diet, and if any underlying health conditions, it’s essential to approach a nutritionist or a doctor for proper planning and monitoring.  

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About the Authors
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.

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Dr. Florence Suma is passionate about writing creative, clear and well-researched articles. With a Ph. D in Food Science & Nutrition, she provides reader-friendly articles that are reference-backed and adhere to the ethics of writing.