Keto Diet Plan

The Keto Diet Plan for weightloss or a Ketogenic diet plan is a specialized diet that involves a reduced intake of carbohydrates, a moderate intake of proteins and a high proportion of fat consumption. This Ketosis diet plan is considered to be an accelerated means of weight loss. One should constantly keep track of their calorie intake while on a keto diet. You can use a Food Calorie Calculator as well in order to do that.

The reduction of carbohydrates puts the body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones, which can supply energy to the brain.

Read on to know what is keto diet, its benefits and a keto diet chart that you can include in your diet.

What is Keto Diet Plan for Weightloss?

It’s easy to be skeptical about following a keto diet plan for weightloss, but once you look at the science behind the diet and read a little further into the stories of individuals who’ve benefitted from this diet, you’ll see that the ketogenic diet plan can be an effective tool for weight loss.

Of course, as with any diet (or anything in life!), the results people have seen with the keto diet are individual to their circumstances. Everyone is different and until you start the keto diet you won’t know how your body will react physically, or how easy you may find it to follow mentally.

Some factors that can change how fast you see keto weight loss results are:

• How often do you cheat
• Body composition (body fat percentage, height, weight, gender)
• How “cleanly” you eat
• Health conditions
• How active you are
• Metabolic rate (fast, slow)
• How much energy you are able to maintain for daily activities

After your first week of following the keto diet, you will likely see a significant drop in weight. On a “normal” diet with a caloric deficit and regular exercise regime, most people can expect to lose one to two lbs a week, while those following a keto diet typically see a drop of anywhere from two to ten pounds.

Four to five weeks into the keto diet plan, you’ll be past feeling the early effects of the diet and hopefully settling into this new way of eating. If you’re sticking to the diet properly, and not cheating too often (ideally not at all), your body will actively be burning fat for energy.

The average monthly weight loss on a keto diet plan is about four to ten pounds (one to two lbs a week which is considered safe).

7 Days Vegetarian Keto Diet Plan

 

DAYS	BREAKFAST	LUNCH	EVENING SNACK	DINNER
MONDAY	Paneer Tikka	English Chaat	Bulletproof coffee	Grilled Paneer
TUESDAY	Keto Poha	Mushroom Paneer	Green Tea + 5 Almonds	Keto Cucumber salad
WEDNESDAY	Low Carb Tortilla + Palak Paneer	Shahi Paneer	Black Tea + Peanuts	Cheese Filled Bell Peppers
THURSDAY	Keto Upma	Paneer Makhani	Bulletproof coffee	Chilli Paneer
FRIDAY	Paneer Salad	Paneer Butter Masala	Green Tea + 5 Almonds	Malai Paneer Tikka
SATURDAY	Keto Poha	Achari Paneer	Lettuce Soup	Keto Pav Bhaji
SUNDAY	Keto Oatmeal	Kashmiri Paneer Masala	Black Tea + Peanuts	Vegetable Keto Curry

Read on to know the details of the 7 days keto diet chart mentioned below.

Day 1: Vegetarian Keto Diet Plan for Indians

Breakfast: Paneer Tikka

How to make it:

• Marinate 100 g paneer cubes, 1/2 diced onion, 35 g capsicum with 2 tbsp hung curd,
  1/2 tsp turmeric, 1⁄2 tsp carom seeds, 1/2 tsp black pepper powder, 1⁄2 tsp cumin powder,
  1⁄2 tsp chaat masala, 1⁄2 tsp garam masala, 1⁄2 tsp ginger- garlic paste, 1⁄2 tsp salt for 1
  hour.
• Arrange paneer and vegetables on a skewer/ toothpick.
• Brush ghee/ butter (1 tbsp ) on a non-stick pan, and cook from all sides. Else, bake it for 15
  mins at 240 c.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	436	4 g	22 g	36g

Lunch: English Chaat

How to make it:

• Finely chop 50g bell peppers, 5 mushrooms, 50g green beans, and 50g broccoli/cauliflower.
• Add 20g butter in a non-stick pan along with the chopped vegetables.
• Now add 10 almonds and 5 walnuts to the pan and sauté for 5 mins.
• To this, add paneer cubes ( 100 g ) and sauté for 2 mins.
• Squeeze 1/2 lime, sprinkle salt and chat masala.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	426 kcal	2.5 g	23 g	36g

 

Evening Snacks: Bulletproof coffee

How to make it:

• Add a tsp of instant coffee powder to 1 cup of water.
• To this, add a teaspoon of coconut oil to it when it starts to boil.
• Let it simmer for a few minutes, and add the artificial sweetener.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	45 kcal	0g	0g	5g

 

Dinner: Grilled Paneer

How to make it:

• Heat a heavy flat frying pan on low medium heat, add the 1 tbsp butter/ghee into the
  warm frying pan. Spread the paneer cubes over fat. Grill the paneer from both sides.
• Use the same pan and grill the bell pepper and tomatoes, for about 2 minutes stirring
  occasionally.
• In a bowl toss the paneer ( 100 g ) with spice mix ( pink Himalayan salt, 1⁄2 tsp black
  pepper, 1⁄4 tsp roasted cumin powder, 1⁄2 tsp chili powder, 1 green chili and 5 ml lemon
  juice).
• Serve the grilled paneer with a side of bell pepper ( 35 g ) and tomatoes (40 g ). Enjoy a healthy and delicious appetizer.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	410 kcal	2.5g	19 g	36 g

 

Day 2: Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Poha

How to make it:

• Boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a
  rice-like consistency.
• In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee
• Add in the mustard seeds, 7-10 curry leaves and 30g onions, salt, turmeric, 4-5 peanuts,
  1 green chili and cook for 2 mins.
• Now add in the cauliflower rice, add 1/4 cup water and cover. Cook till it is soft.
• Garnish and serve with coriander and a squeeze of lime juice.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	322 kcal	4.5 g	4 g	32 g

Lunch: Mushroom Paneer

How to make it:

• Marinate the mushrooms in pink Himalayan salt, pepper powder, and turmeric powder.
• Saute 70 g paneer and 50 g mushrooms in 2 tbsp ghee/butter well.
• Grind cloves, cinnamon, onion, tomato, green chilies, coriander leaves, mint leaves, and
• water. Keep it aside.
• Splutter mustard seeds and cumin seeds in 1tsp ghee/butter and fry well.
• Add in the fried mushrooms and paneer. Mix well.
• The mushroom paneer masala is ready. Serve hot.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	522 kcal	3 g	15 g	50 g

 

Evening Snacks: Green Tea + 5 Almonds

How to make it:

• Heat 1 cup of water in a saucepan.
• Once the water starts boiling, turn off the heat and add 1 tsp of green tea leaves. Keep it
  covered for a minute.
• Strain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to
  it.
• Give it a swirl and serve.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	35 kcal	1g	1g	3g

 

Dinner: Keto Cucumber Salad

How to make it:

• Halve the cucumber ( 70 g ) and cut it into thick slices. Place in a large bowl. Add 2-3
  garlic cloves, 1 tbsp olive oil, vinegar (1⁄2teaspoon), 1 tsp pepper, 3 g coriander, 70g
  broccoli, and mix well. Leave to marinate for 2 hours.
• Sprinkle over the sesame seeds ( 5 g ) and enjoy.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	166 kcal	4g	0.5g	15g

 

Day 3: Vegetarian Keto Diet Plan for Indians

Breakfast: Low Carb Tortilla + Palak Paneer

How to make it:

• Add water to 25 g Almond Flour and prepare dough out of it. Let it rest for 30 minutes.
  Heat the griddle or non-stick pan.
• Flatten the ball of dough into a round roti. Place it on the pan. Keep the heat high and let
  it cook on both sides (just like your normal roti)
• Your Keto Roti is ready.
• For palak paneer Saute a chopped onion(half), chopped tomato(1⁄4 ) and 1tsp ginger
  garlic paste in a tbsp of oil.
• Add 1⁄2 tsp coriander powder, 1⁄2 tsp chili powder, and pink Himalayan salt to taste.
• To this, add the spinach paste and a little water after the tomatoes are well cooked.
• Cook on a medium flame, add the paneer cubes ( 100 g ) and take off the flame.
• Serve garnished with a drizzle of 1 tsp fresh cream.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	509 kcal	6g	26g	41g

 

Lunch: Shahi Paneer

How to make it:

• Blend (small) sauteed onion, 3 teaspoons of water and roasted 5 almonds and roasted 2
  green cardamom pods to make a smooth paste.
• To a pan add 1 tbsp of ghee, 1 g bay leaves, 1 g clove, 1 black cardamom. Saute for a
  minute and then add the blended onion-nut paste. Add pink Himalayan salt, 1⁄4 tsp cumin
  powder, 1⁄2 tsp garam masala, 1⁄4 tsp turmeric and 1⁄4 tsp coriander powder, 1⁄2 tsp
  Kashmiri red mirch and saute for another 2 minutes. To this, add a tbsp of thick yogurt
  and mix well.
• After sauteing for two minutes, add the 100 g cubed paneer and 1 tbsp of fresh cream
  and enjoy the dish.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	424 kcal	3g	20g	38g

 

Evening Snacks: Black Tea + Peanuts

How to make it:

• Heat 1 cup water and add 1 tsp of tea leaves when the water starts to boil.
• You can add 1-2 drops of stevia/erythritol to the tea.
• Strain and enjoy your tea with 5 peanuts.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	29 kcal	1g	1g	2.5g

 

Dinner: Cheese Filled Bell Peppers

How to make it:

• Preheat the oven to 400°F (200°C).
• Cut the bell pepper in half lengthwise and remove the seeds.
• Combine 20 g Cheese, 2 eggs, 3-4 green olives, 1⁄2 tsp dried mint, pink
  Himalayan salt to taste in a bowl and mix well.
• Stuff the pepper halves with the filling and place them in a baking tray.
• Bake them in the oven for 20 minutes or until they’re golden brown on top.
• Serve with a good salad

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	240 kcal	3.5 g	16.5 g	18 g

 

Day 4: Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Upma

How to make it:

• Pulse 200g cauliflower in a food processor to get a rice-like consistency.
• In a pan, add 2 tbsp ghee, 1 tbsp mustard seeds, 1 tbsp cumin seeds, 40g onions, 10
  curry leaves, 5g grated ginger, 1 green chili (de-seeded), and cauliflower. Add 1 tsp garam
  masala, 1 tsp chaat masala, and pink Himalayan salt to taste.
• To this, add 1.5 cups of water, cover with a lid and cook till the water dries and the cauli
  rice is soft.
• Garnish with coriander and serve!

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	470 kcal	5g	5g	30g

 

Lunch: Paneer Makhani

How to make it:

• Add 1 tbsp butter/ ghee 1/2 tsp turmeric powder, pink Himalayan salt to taste, 1 g cumin
  seeds, 1 tsp ginger paste, 1-2 chopped green chili, 25 g chopped onions, 1-2 g garlic,30
  g chopped tomato and 1/2 tsp red chili powder all over the diced paneer cubes ( 100 g )
  and saute well for 2-3 minutes.
• Let this mixture cool and grind this into a fine paste and saute the paste for the next 3-4
  minutes along with 1⁄2 tsp garam masala and 1⁄2 tsp coriander powder. On low heat, add
  1 tbsp cream into the gravy and mix it well.
• Add paneer pieces, 1 tsp dried Kasuri methi and simmer the gravy for 4-5 more minutes.
• Garnish with coriander leaves and enjoy.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	500 kcal	2.5 g	20 g	51 g

 

Evening Snacks: Bulletproof coffee

How to make it:

• Add a tsp of instant coffee powder to 1 cup of water.
• To this, add a teaspoon of coconut oil to it when it starts to boil.
• Let it simmer for a few minutes, and add the artificial sweetener.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	45 kcal	0	0	5g

 

Dinner: Chilli Paneer

How to make it:

• To a pan, add 1 tbsp olive oil, 150g of cubed paneer, fry till it is golden brown and keep it
  aside.
• Then add 3g ginger, 3 g chopped garlic, 25 g diced onions, 60 g capsicum and cook for 3-4 mins.
• Add 1 tsp soy sauce, 1⁄2 tsp vinegar, 1⁄2 tsp chili sauce, salt to taste and a splash of water.
• To this, add in the paneer, and cook for 3 mins.
• Garnish with 5 g spring onions.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	641 kcal	4 g	28 g	62 g

 

Day 5: Vegetarian Keto Diet Plan for Indians

Breakfast: Paneer Salad

How to make it:

• Chop lettuce/ cabbage/ iceberg/romaine in a shredder or processor.
• Add sliced half capsicum, half tomato, 1 small onion, olives and 40g mushrooms.
• Add salt and pepper to taste.
• Add the dressing of your choice. (Coriander dip/ ranch SF/ homemade tomato sauce/ SF mayo/ SF mustard) and 1 tablespoon olive oil along with it
• Add 100g of paneer chunks, sprinkle chat masala and mix well.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	285 kcal	5g	20g	21g

Lunch: Paneer Butter Masala

How to make it:

• Heat 2 tbsp butter in a pan and add 30 g minced onion 1⁄4 tsp cumin seed, 1 g bay leaf,
  1⁄4 tsp dried red chilies, 1-2 cardamoms, and 1 tsp ginger garlic paste.
• Add homemade tomato puree (60 g ),1 tbsp of Kashmiri red chili powder, 1 /2 tsp garam
  masala, and 1⁄2 tsp cumin powder, to the pan when the onions turn pinkish brown and
  cook for 15 minutes, stirring occasionally.
• Now, add a cup of water when the spices are cooked. Mix in 1 tbsp of chopped coriander
  and 100 grams of cubed paneer. Drizzle 1 tbsp fresh cream and enjoy the dish.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	550 kcal	3g	22g	51g

 

Evening Snacks: Green Tea + 5 Almonds

How to make it:

• Heat 1 cup of water in a saucepan.
• Once the water starts boiling, turn off the heat and add 1 tsp of green tea leaves. Keep it covered for a minute.
• Strain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to it.
• Give it a swirl and serve.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	35 kcal	1g	1g	3g

 

Dinner: Malai Paneer Tikka

How to make it:

• Marinate 120 g paneer cubes in 2 tbsp malai/ Amul cream, 1 small green chili, 1/2 tsp
  ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala,
  1/2 tsp Kasuri methi, 3 crushed cardamom pods, salt to taste, 1/4 tsp black pepper
  powder.
•  Cover the bowl, and let it rest for an hour. Skewer the paneer pieces with 1 capsicum
  and 1⁄4 onion.
• Cook from both sides on a non-stick pan.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	595 kcal	2g	23g	55g

 

Day 6: Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Poha

How to make it:

• Boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a
  rice-like consistency.
• In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee
• Add in the mustard seeds, 7-10 curry leaves and 30g onions, salt, turmeric, 4-5 peanuts,
  1 green chili and cook for 2 mins.
•  To this, add in the cauliflower rice, add 1/4 cup water and
• Cover and cook till it is soft.
• Garnish and serve with coriander and a squeeze of lime juice.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	322 kcal	4.5g	4g	32g

Lunch: Achari Paneer

How to make it:

• Heat 1 tbsp ghee/butter in a non-stick pan. Add the 1 -2 dried red chilies, 2-3 g chopped
  garlic and after half a minute, add the 1-2 g chopped ginger. Saute till they turn
  golden.
• Add 100 g diced paneer cubes to the pan. Then add the pink Himalayan salt and cook on high heat till the paneer turns a little golden. To this, add 1⁄2 tsp red chili powder, 1⁄4 tsp black pepper, 5 ml lemon juice and 1-2 stevia drops.
• Keep stirring and cooking on high heat. Switch off the heat and garnish with coriander.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	410 kcal	2.5g	19g	36g

 

Evening Snacks: Lettuce Soup

How to make it:

• Saute 10 g onion and 8 g garlic in 1 tsp ghee/ butter for about 4 minutes
• Add seasonings (1 g basil,2 g parsley, pink Himalayan salt, pepper), stir and cook
  another minute.
• Add 150 g lettuce then simmer covered for about 15 minutes.
• Using a stick blender (or regular blender), puree the soup. Add in additional seasonings
  to taste.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	50 kcal	1g	0g	15g

 

Dinner: Keto Pav Bhaji

How to make it:

• Boil 100 g cauliflower in a pot for 5-7 minutes, remove excess water and mash it
  properly.
• Add 2 tablespoons of butter/ ghee, the 30 g diced tomatoes, 35 g green capsicum and 1
  tsp of Himalayan salt. Mix everything in a pot for 2 minutes ..Add half a cup of water and
  mix well before covering the pot and boiling for 10 minutes. Add 1 tsp chili powder, 1⁄4
  tsp of turmeric, 1 tsp pav bhaji masala and 2 tbsp of finely chopped coriander.
• Mix everything and sauté for 1 minute. Combine all the ingredients well and add 1⁄2 cup
  water to adjust the consistency. Boil and mash the mixture for 5 minutes.
• Serve alongside keto buns toasted in butter.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	298 kcal	3g	4g	30g

 

Day 7: Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Oatmeal

How to make it:

• Take 1 cup ( 240 ml ) of unsweetened almond milk in a bowl. Add 60 g hemp seeds, 30 g flax seeds,30 g chia seeds, 30 g chopped almonds/pecan nuts.
• Add 2 drops of vanilla essence/ 1/2 tsp unsweetened cocoa powder (optional), erythritol.
  or add powder cinnamon powder and erythritol/ keto-friendly sweetener OR 3-4
  berries.
•  Enjoy your oatmeal.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	533 kcal	4g	28g	45g

Lunch: Kashmiri Paneer Masala

How to make it:

• Add 1 small stick of cinnamon, 1 -2 bay leaves, 1⁄4 tsp shahi jeera, and 1⁄2 tsp cardamom to
  hot oil ( 1tbsp ) in a pan, 3 teaspoons of tomato puree, 1⁄2 tsp red chili powder,1⁄2 tsp
  dry ginger powder and 1 tsp of fennel powder.
• Cook for a few minutes till well blended. Add some water to make a gravy. Simmer for 5
  minutes or till the gravy gets well-cooked and thick.
• Add crushed saffron strands and 60 g of low-fat yogurt. Cook on low flame for a few
  more minutes. Add 100 g diced paneer cubes.
• Sprinkle a pinch of garam masala. Serve garnished with chopped coriander leaf.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	430 kcal	2g	22g	37g

 

Evening Snacks: Black Tea + Peanuts

How to make it:

• Heat 1 cup water and add 1 tsp of tea leaves when the water starts to boil.
• You can add 1-2 drops of stevia/erythritol to the tea.
• Strain and enjoy your tea with 5 peanuts.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	29 kcal	1g	1g	2.5g

 

Dinner: Vegetable Keto Curry

How to make it:

• Chop the 6 brinjals and place on a baking tray, drizzle with 1 tbsp of olive oil/ butter/
  ghee and a pinch of Himalayan salt and roast for 20 minutes until soft and golden.
• Heat 1 tbsp coconut oil in a pan and add 25 g chopped onion, 1-2 g ginger, 2-3 g garlic
  and cook for 2-3 minutes. Add 60 g zucchini, 33 g tomatoes and 1-2 chopped chili, pink
  Himalayan salt to taste, 1⁄2 tsp black pepper and 1 tsp garam masala and cook for a few
  minutes. Simmer on low heat for 10 minutes.
• Add 60 ml coconut milk and simmer for a further 10 minutes. Stir through the 40 g kale
  and cook for 2-3 minutes. Take off the heat and enjoy it.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	344 kcal	4g	10g	32g

 

7 Days Non-Vegetarian Keto Diet Plan

DAYS	BREAKFAST	LUNCH	EVENING SNACK	DINNER
MONDAY	English Chaat	Vegetable Egg Bhurji	Bulletproof coffee	Chicken Curry
TUESDAY	Keto Poha	Vegetable Hash with Eggs	Green tea + 5 Almonds	Mushroom paneer
WEDNESDAY	Spinach Omelette	Shahi Paneer	Black Tea + Peanuts	Chicken Malai Tikka
THURSDAY	Egg Salad	Paneer Butter Masala	Bulletproof coffee	Chilli Paneer
FRIDAY	Malai Paneer Tikka	Keto Chicken Stew	Green Tea + 5 Almonds	Egg Roll
SATURDAY	Keto Poha	Anda Masala	Lettuce Soup	Achari Paneer
SUNDAY	Keto Oatmeal	Goan Fish Curry	Black tea + Peanuts	Cheese Stuffed Bell Pepper

Read on to know the details of the 7 days keto diet chart.

Day 1: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: English Chaat

How to make it:

• Finely chop 50g bell peppers, 5 mushrooms, 50g green beans, and 50g broccoli/cauliflower.
• Add 20g butter in a non-stick pan along with the chopped vegetables.
• Now add 10 almonds and 5 walnuts to the pan and sauté for 5 mins.
• To this, add paneer cubes ( 100 g ) and sauté for 2 mins.
• Squeeze 1/2 lime, sprinkle salt and chat masala.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	426 kcal	2.5g	23g	36g

Lunch: Vegetable Egg Bhurji

How to make it:

• Heat 1tbsp ghee/ butter in a pan, add 1/2 chopped onion, 1⁄2 chopped tomato, 1 chopped green chilli, 1 tsp turmeric, pink Himalayan salt, pepper, pav bhaji masala (optional), 30 g capsicum, 30 g broccoli, and cook for 3-5 mins till the onions become translucent. Can add any other vegetable of your choice.
• Add 2 eggs, whisk them thoroughly until cooked.
• Garnish with coriander.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	308 kcal	2g	12g	28g

 

Evening Snacks: Bulletproof coffee

How to make it:

• Add a tsp of instant coffee powder to 1 cup of water.
• To this, add a teaspoon of coconut oil to it when it starts to boil.
• Let it simmer for a few minutes, and add the artificial sweetener.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	45 kcal	0g	0g	5g

Dinner: Chicken Curry

How to make it:

• Heat 1 tbsp oil in a large skillet over medium heat. Add 1 onion and saute until soft and golden brown. Slowly stir in curry powder.
• Once ingredients are blended together, add 100 g chicken breasts. Cover skillet and simmer over medium-low heat for about 45 minutes or until chicken is cooked through and no longer pink inside.
• Remove cover from skillet and cook for an additional 15 minutes, until sauce reduces. Serve hot!

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	309 kcal	2.5g	23g	23g

Day 2: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Poha

How to make it:

• Boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a
  rice-like consistency.
• In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee
• Add in the mustard seeds, 7-10 curry leaves and 30g onions, salt, turmeric, 4-5 peanuts,
  1 green chili and cook for 2 mins.
•  To this, add in the cauliflower rice, add 1/4 cup water and
• Cover and cook till it is soft.
• Garnish and serve with coriander and a squeeze of lime juice.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	322 kcal	4.5 g	4 g	32 g

Lunch: Vegetable Hash with Eggs

How to make it:

• Lightly spray a pan and heat a 2 tbsp tablespoons of olive oil/ butter/ ghee on medium heat. Add vegetables (30 g capsicum, 50 g mushroom, 35 g broccoli, 33 g diced tomatoes, 30 g beans ) to the pan.
• Sprinkle it with pink Himalayan salt and 1 tsp pepper. Saute vegetables for about
  five minutes until slightly tender. Remove vegetables to plates. Spray pan with cooking spray again. Add 2 eggs, sprinkle with Himalayan salt pepper, and cook. Remove the egg and place it on top of the vegetables.
• Your dish is ready to be served.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	447 kcal	3g	12g	43g

Evening Snacks: Green Tea + 5 Almonds

How to make it:

• Heat 1 cup of water in a saucepan.
• Once the water starts boiling, turn off the heat and add 1 tsp of green tea leaves. Keep it covered for a minute.
• Strain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to it.
• Give it a swirl and serve.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	35 kcal	1 g	1 g	3 g

Dinner: Mushroom Paneer

How to make it:

• Marinate the mushrooms in pink Himalayan salt, pepper powder and turmeric
  powder.
• Saute 70 g paneer and 50 g mushrooms in 2 tbsp ghee/butter well.
• Grind cloves, cinnamon, onion, tomato, green chillies, coriander leaves, mint leaves and water. Keep it aside.
• Splutter mustard seeds and cumin seeds in 1 tsp ghee/butter. Add in the fried mushrooms and paneer. Mix well.
• The mushroom paneer masala is ready. Serve hot.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	522 kcal	3 g	15 g	50 g

Day 3: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: Spinach Omelette

How to make it:

• Take 50 g of asparagus,1⁄4 medium-sized onion, 1⁄4 small tomato, chop and saute
  them in a pan for a few minutes on medium heat.
• Add 90 g of spinach to the above pan and pink Himalayan salt to taste and cook
  until they wilt. Remove the ingredients from the pan.
• Vigorously beat 2 eggs and one tablespoon of cream together. Pour this mixture into
  the hot, greasy pan. Put the lid on top and cook for 1 minute.
• On one side add 20g cheese and veggies, and then fold the omelette when firm.
• Turn off the heat and put the lid on top. Let the omelette rest for a few minutes. The
  ingredients will melt and blend together.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	365 kcal	3g	11g	27g

 

Lunch: Shahi Paneer

How to make it:

• Blend (small ) sauteed onion, 3 teaspoons of water and roasted 5 almonds and roasted 2 green cardamom pods to make a smooth paste.
• To a pan add 1 tbsp of ghee, 1 g bay leaves, 1 g clove, and 1 black cardamom. Saute for a minute and then add the blended onion-nut paste.
• Add pink Himalayan salt, 1⁄4 tsp cumin powder, 1⁄2 tsp garam masala, 1⁄4 tsp turmeric and 1⁄4 tsp coriander powder, 1⁄2 tsp kashmiri red mirch and saute for another 2 minutes. Add a tbsp of thick yogurt and mix well.
• After sauteing for two minutes, add the 100 g cubed paneer and 1 tbsp of fresh
  cream and enjoy the dish.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	424 kcal	3g	20g	38g

Evening Snacks: Black tea + Peanuts

How to make it:

• Heat 1 cup water and add 1 tsp of tea leaves when the water starts to boil.
• You can add 1-2 drops of stevia/erythritol to the tea.
• Strain and enjoy your tea with 5 peanuts.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	29 kcal	1g	1g	2.5g

Dinner: Chicken Malai Tikka

How to make it:

• Marinate 100 g chicken in 1 small green chilli, 1/2 tsp ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala, 1/2 tsp kasuri methi, 3 crushed cardamom pods, pink Himalayan salt to taste, 1/4 tsp black pepper powder, 1⁄2 chopped capsicum, 1⁄4 onion chunks and 2 tbsp malai/amul cream and mix well.
• Cover the bowl, and let it rest for an hour. Skewer the pieces on a wiring rack and bake at 220C for 25 mins. Brush with 1 tbsp ghee/butter.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	290 kcal	2g	23g	21g

Day 4: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: Egg Salad

How to make it:

• Add 2 boiled eggs in a food processor and add 20 g mayonnaise, 1⁄2 tsp sugar-free
  mustard sauce, 1 tsp lemon juice, pink Himalayan salt as per taste, and 1⁄2 tsp black
  pepper
• Serve with lettuce leaves if desired.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	267 kcal	2g	12.5g	23g

 

Lunch: Paneer Butter Masala

How to make it:

• Heat 2 tbsp butter in a pan and add 30 g minced onion, 1⁄4 tsp cumin seed, 1 g bay leaf, 1⁄4 tsp dried red chillies, 1-2 cardamoms and 1 tsp ginger garlic paste.
• Add homemade tomato puree (60 g ),1 tbsp of Kashmiri red chili powder, 1 /2 tsp garam masala and 1⁄2 tsp cumin powder to the pan when the onions turn pinkish brown and cook for 15 minutes, stirring occasionally.
• Add a cup of water when the spices are cooked. Mix in 1 tbsp of chopped coriander and 100 grams of cubed paneer. Drizzle 1 tbsp fresh cream and enjoy the dish.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	550 kcal	3g	22g	51g

 

Evening Snacks: Bulletproof coffee

How to make it:

• Add a tsp of instant coffee powder to 1 cup of water.
• To this, add a teaspoon of coconut oil to it when it starts to boil.
• Let it simmer for a few minutes, and add the artificial sweetener.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	45 kcal	0g	0g	5g

Dinner: Chilli Paneer

How to make it:

• To a pan add 1 tbsp olive oil , 150g of cubed paneer, fry till it is golden brown and keep it aside.
• Then add 3 g ginger, 3 g chopped garlic, 25 g diced onions, 60 g capsicum and cook for 3-4 mins.
• Add 1 tsp soy sauce, 1⁄2 tsp vinegar, 1⁄2 tsp chilli sauce, salt to taste and a splash of water.
• Add in the paneer, and cook for 3 mins.
• Garnish with 5 g spring onions.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	641 kcal	4g	28g	62g

 

Day 5: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: Malai Paneer Tikka

How to make it:

• Marinate 120 g paneer cubes in 2 tbsp malai/ Amul cream, 1 small green chilli, 1/2 tsp ginger garlic paste, 1 tbsp chopped coriander, 1 tsp cumin powder, 1 tsp garam masala, 1/2 tsp kasuri methi, 3 crushed cardamom pods, salt to taste, 1/4 tsp black pepper powder.
• Cover the bowl, and let it rest for an hour. Skewer the paneer pieces with 1 capsicum and 1⁄4 onion.
• Cook from both sides on a nonstick pan.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	595 kcal	2g	23g	55g

Lunch: Keto Chicken Stew

How to make it:

• Place small pieces of 100 g chicken in the baking dish and sprinkle it with Pink Himalayan salt and pepper.
• Now in a thick-bottomed pan put the coconut milk (50 ml ) and let it come to a boil and 1 tbsp butter and let the sauce continue to boil on medium heat. Add 1⁄2 tsp pepper, pink Himalayan salt, 1⁄4 tsp paprika
  powder. Next add the grated cheese cubes ( 25 g ).
• Add 70 g broccoli, Cook the sauce with the broccoli for another five to eight minutes. Add 1 tbsp heavy cream and lower the heat.
• Cook for another five minutes till the sauce reduces. Switch off the heat.
• Pour this sauce along with the broccoli over the chicken. Bake it for 60 mins. Serve hot.

Nutritional value: Total calories- 491 kcal, Carbohydrates- 3 g , Protein – 23 g , Fats – 43 g

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	491 kcal	3g	23g	43g

 

Evening Snacks: Green Tea + 5 Almonds

How to make it:

• Heat 1 cup of water in a saucepan.
• Once the water starts boiling, turn off the heat and add 1 tsp of green tea leaves. Keep it covered for a minute.
• Strain the green tea into the teacups and you can add 1-2 drops of stevia or erythritol to it.
• Give it a swirl and serve.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	35 kcal	1g	1g	3g

Dinner: Egg Roll

How to make it:

• Add 1 tbsp oil, sliced 1⁄2 onion, 40 g shredded capsicum and 35 g shredded
  tomato, pink Himalayan salt, 1⁄2 tsp red chilli powder, 1⁄4 tsp turmeric powder to
  a pan and toss the mixture well.
•  Add the beaten egg mixture ( 2 Eggs ) , scramble it and cook for a few
  minutes. Finally, add some freshly chopped coriander leaves.
• Use 25 g almond flour to make a chapatti in a heated pan.
• Keep the stuffing at one end of the roti and roll it to make an egg kathi roll.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	369 kcal	2g	17g	33g

 

Day 6: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Poha

How to make it:

• Boil 200g cauliflower for 5 mins and then pulse it in the food processor till you get a
  rice-like consistency.
• In a pan heat up 2 tbsp olive oil/ 2 tbsp of ghee
• Add in the mustard seeds, 7-10 curry leaves and 30g onions, salt, turmeric, 4-5 peanuts,
  1 green chili and cook for 2 mins.
•  To this, add in the cauliflower rice, add 1/4 cup water and
• Cover and cook till it is soft.
• Garnish and serve with coriander and a squeeze of lime juice.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	322 kcal	4.5g	4g	32g

 

Lunch: Anda Masala

How to make it:

• Boil 2 eggs and peel them, then prick them with a fork.
• Heat 2 tbsp butter in the pan and add in 30g of onions, 1 tsp cumin, 1 tsp coriander powder, 1 tsp ginger garlic paste, pink Himalayan salt, 1/2 tsp turmeric, 1/2 tsp garam masala, 1 clove, 1 cardamom, pink Himalayan salt as per taste and fry together till the onions are golden. Add 40g tomatoes and cook for 1 min.
• Add in the eggs and mix well and cook till the eggs start to get some
  color.
• Add in 1/2 cup of water and cover and cook for 10 mins
• Add in the kasuri methi and mix in well. Finish with coriander and serve.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	353 kcal	2g	12g	33g

 

Evening Snacks: Lettuce Soup

How to make it:

• Saute 10 g onion and 8 g garlic in 1 tsp ghee/ butter for about 4 minutes
• Add seasonings (1 g basil,2 g parsley, pink Himalayan salt, pepper), stir and cook
  another minute.
• Add 150 g lettuce then simmer covered for about 15 minutes.
• Using a stick blender (or regular blender), puree the soup. Add in additional seasonings
  to taste.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	50 kcal	1g	0	15g

Dinner: Achari Paneer

How to make it:

• Heat 1 tbsp ghee/butter in a non-stick pan. Add the 1 -2 dried red chilies, 2-3 g chopped
  garlic and after half a minute, add the 1-2 g chopped ginger. Saute till they turn
  golden.
• Add 100 g diced paneer cubes to the pan. Then add the pink Himalayan salt and cook on high heat till the paneer turns a little golden. To this, add 1⁄2 tsp red chili powder, 1⁄4 tsp black pepper, 5 ml lemon juice and 1-2 stevia drops.
• Keep stirring and cooking on high heat. Switch off the heat and garnish with coriander.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	410 kcal	2.5g	19g	36g

 

Day 7: Non-Vegetarian Keto Diet Plan for Indians

Breakfast: Keto Oatmeal

How to make it:

• Take 1 cup ( 240 ml ) of unsweetened almond milk in a bowl. Add 60 g hemp seeds, 30 g flax seeds,30 g chia seeds, 30 g chopped almonds/pecan nuts.
• Add 2 drops of vanilla essence/ 1/2 tsp unsweetened cocoa powder (optional), erythritol.
  or add powder cinnamon powder and erythritol/ keto-friendly sweetener OR 3-4
  berries.
•  Enjoy your oatmeal.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	533 kcal	4g	28g	45g

 

Lunch: Goan Fish Curry

How to make it:

• Put 3 cloves chopped garlic, 2cm grated ginger, 1 green chilli, 1 tomato in a
  mixer and blitz till smooth. In a pan, add 1 tbsp oil, fry 1/2 onion, add 1⁄2 tbsp garam masala, 1⁄2 tbsp cumin powder, 1⁄2 tbsp turmeric, pink Himalayan salt to taste and 1 tsp chilli powder.
• Add in the paste and fry for 2 mins. Add in 120 g fish (cod or white fish), 1/2 cup water later and bring to a simmer.
• Cook for 3 minutes or until just cooked through.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	271 kcal	1g	24g	19g

 

Evening Snacks: Black Tea + Peanuts

How to make it:

• Heat 1 cup water and add 1 tsp of tea leaves when the water starts to boil.
• You can add 1-2 drops of stevia/erythritol to the tea.
• Strain and enjoy your tea with 5 peanuts.

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	29 kcal	1g	1g	2.5g

Dinner: Cheese Stuffed Bell Pepper

How to make it:

• Preheat the oven to 400°F (200°C).
• Cut the bell pepper in half lengthwise and remove the seeds.
• Combine 20 g Cheese, 2 eggs, 3-4 green olives, 1⁄2 tsp dried mint, pink
  Himalayan salt to taste in a bowl and mix well.
• Stuff the pepper halves with the filling and place them in a baking tray.
• Bake them in the oven for 20 minutes or until they’re golden brown on top.
• Serve with a good salad

Nutritional Value	Calories	Carbohydrates	Protein	Fat
	240 kcal	3.5g	16.5g	18g

 

Best Indian Keto Diet Meal Plan Recipes

Following a ketogenic diet plan can come with its own challenges. One of these challenges is of preparing Keto-friendly recipes. Here are some of the recipes you can make in a ketogenic diet plan:-

1. Keto Paneer Biryani

Ingredients

• 2 tablespoons Ghee
• ½ teaspoon cumin seeds
• 1-inch cinnamon
• 3 cloves
• 5 whole black peppers
• 4-5 cardamom
• 1 onion, thinly sliced
• 2 tsp ginger, thinly sliced
• 4 cloves garlic, crushed
• 2 Jalapeño Peppers, diced
• ½ cup cilantro, chopped
• 1/4 cup mint leaves, finely chopped
• 225 g paneer, cut into cubes
• 40 g of mixed nonstarchy frozen vegetables
• 1 cup cauliflower rice
• 250 g Water
• Salt as per taste

Instructions:-

• Heat ghee in the Instant Pot and when it\’s hot, put in all the tempering spices.
• Once they start to sizzle, put in the thinly sliced onion and cook until the onions are well-browned and crisp at the edges.
• Add in the ginger, garlic, and jalapeños, and cook for 2-3 minutes.
• Add salt to taste and mix well.
• If you’re using ready-made garam masala instead of whole spices, add it now and mix well.
• Spread the cauliflower rice across everything.
• Pour in the water, and gently push the rice so that it is covered by the water.
• Add in paneer and frozen vegetables.
• Spread out the paneer and veggie mixture.
• Sprinkle the chopped cilantro and mint on top of it.
• Cook on high pressure for 4 minutes.
• Then, let the pot rest undisturbed for 10 minutes and then release all remaining pressure.
• Enjoy the true-to-tradition aroma of this dish and then mix it gently from the bottom, and serve it hot!

Read more detailed steps of the Keto Paneer Biryani recipe and pro tips to make the best Keto Biryani!

2. Keto Paneer Fries

Ingredients

• 200gms paneer
• 1 tbsp butter

Instructions-

• Firstly, cut the paneer cubes into a fries shape.
• Now, take a pan and add 1 tbsp butter to it.
• Heat the pan until the butter melts.
• Now, add paneer cubes to the pan.
• Fry the cubes from both sides.
• Now, fry them until they turn golden brown.
• Take them out on absorbent kitchen paper and serve them hot with keto-friendly chutney.

Read more detailed steps of the Keto Paneer Fries recipe to ace this super easy and delicious recipe.

3. Keto Avocado Popsicles 

Ingredients

• 2 Avocados
• 3 Tbsp Lemon Juice
• 5 Tbsp Stevia
• 1.5 Cups Unsweetened Almond Milk
• Chocolate ganache: 80g Low-Carb Chocolate and 2 tsp Cacao Butter

Instructions

• Set 2 avocados, lemon juice, almond milk, and stevia into the mixer and blend properly.
• Load all of the molds with the batter and place them into the freezer to chill.
• Meanwhile, blend chocolate and Cacao Butter in a dual vessel.
• So once the Ice pops are chilled, exert each one and dip it into the cooled chocolate. It cannot be too hot, contrarily, it will melt the popsicle as well.
• Have it upright or put it back into the freezer for next.
• Bon appetite there!

Read more detailed steps of the Keto Avocado Popsicles recipe to ace this super easy recipe this summer!

 

4. Keto Chocolate Cake with Chocolate Glaze

Ingredients

• 1/2 cup coconut flour
• 5 eggs, separated
• 1/2 cup coconut oil or grass-fed ghee, melted
• 1/2 cup coconut cream
• Two tsp vanilla extract or one tbsp vanilla powder
• 4 tablespoons granulated sweeteners (or more to taste)
• 1/2 cup cacao powder
• Pinch of salt
• Additional ghee, grass-fed butter, or coconut oil for greasing
• One cup of coconut cream
• One tablespoon of ghee or coconut oil
• 1 teaspoon vanilla extract
• 1 tablespoon cacao powder
• one tablespoon of erythritol, xylitol, or MitoSweet, or roughly 10 drops of liquid stevia
• Pinch of salt

Instructions:

• Preheat the oven to 350 degrees. Grease an 8-inch metal cake pan with ghee, butter, or coconut oil.
• Mix egg whites until they develop a foamy consistency.
• Mix all remaining chocolate cake ingredients in a separate bowl. Then slowly fold egg whites into the batter.
• Pour batter into the cake pan and bake until a knife inserted into the center of the cake comes out clean.
• While the keto chocolate cake cools, prepare the glaze. Add all glaze ingredients and whisk continuously to combine in a saucepan on low heat.
• Pour chocolate glaze into a glass jar and spray over the cake. Serve keto chocolate cake warm, or cold.

Check out the detailed step of the Keto chocolate cake recipe!

 

5. Keto Paneer Pakoda

Ingredients 

• 100 grams Paneer
• 1 Egg
• 3 Tsp Psyllium Husk
• 1 Tsp Kasuri Methi/Dried Fenugreek Leaves
• 1 Tsp Kashmiri Red Chilli Powder
• 1/2 Tsp Tumeric 
• 1/4 Tsp Garam Masala Powder 
• Salt to Taste
• Ghee/Oil for Deep Frying
  

Instructions

• Mix half the Kashmiri chili powder with half the turmeric, all the garam masala, and some salt (about 1/2 tsp), and mix it all to create a dry rub.
• Separately, dab the paneer pieces in the spice mix and coat well. Else combine all of it together in a bowl so the paneer is well coated.
• Crack the egg in a bowl to make the batter and mix with some salt, the rest of the chili powder and Tumeric, and the Kasuri methi and mix well.
• Then add in 1 tsp of psyllium husk at a time till the mixture is nice and thick like a batter.
• Soak the paneer in the batter and then deep fry. Prepare till the batter is nice and golden brown.
• Serve hot with  Keto green chutney.

This Keto Paneer Pakoda recipe is one of the easiest Keto recipes that you must try.

 

6. Keto Paneer Pizza

Ingredients

• 2 large Eggs
• 2 tbsp Parmesan Cheese
• 1 tbsp Psyllium Husk Powder
• 1/2 tsp Italian Seasoning
• Salt to Taste
• 2 tsp Frying Oil
• 1.5 oz Mozzarella Cheese
• 75 gms Paneer
• 3 tbsp Rao’s Tomato Sauce
• 1 tbsp Freshly Chopped Basil

Instructions

• Add the cream cheese and shredded mozzarella to a bowl and microwave for 1 minute.
• Combine all, and add in the seasoning, salt, and almond flour.
• Combine everything well together and microwave again for 30 seconds.
• Allow it to cool very slightly, then add in the egg.
• Combine well and set aside for 5 minutes.

  Spin out the dough between two sheets of parchment paper. Or wet your hands to press the dough out into a circle.
• Move it to the baking tray and bake at 200C for 15 minutes.
• Remove from the oven once baked and flip the base over.
• Top with sauce and paneer, cheese favorite toppings, and return to the oven on the broiler setting till the cheese melts.
• Slice and serve.

This Keto paneer pizza recipe is a delicious and healthy alternative to your regular pizza.

You can also learn to make more Keto Diet Recipes that are easy, keto-friendly and delicious!

Evening Snacks Options to Include in Keto Diet Plan

We can totally understand your evening cravings and so, we got you some of the Keto-friendly alternatives that you can include in your Ketosis diet plan. So make sure to include at least some of these in your keto diet chart:-

1. Hard-boiled eggs

Hard-boiled eggs are a great snack option to be included in your Keto Diet plan.
Here’s how you can make these:-

1. In a saucepan, add cold water and eggs
2. Put the saucepan on the stove and bring to a boil
3. After 9-12 minutes, check if the eggs are cooked.
4. Once cooked, peel the eggs and enjoy!
5. You can choose to add some flavor such as salt, pepper or any keto-friendly herbs.

2. Coconut chips

Coconut chips can be your go-to snack if you are on a keto diet and want a solution for your hunger pangs. Here’s how to make coconut chips for your Keto Diet plan:-

1. Preheat the oven to 180°C.
2. In a mixing bowl, add melted coconut oil, salt, and unsweetened coconut flakes
3. You can also choose to add Keto friendly stevia to increase the sweetness.
4. Mix the ingredients thoroughly so that the oil and seasoning are distributed evenly over the coconut flakes.
5. On a baking sheet covered with parchment paper, spread the coconut flakes out in a single layer.
6. Bake the coconut flakes for 5 to 10 minutes, or until the edges are golden brown.

3. Olives and sliced salami

Olives and sliced salami are both low in carbohydrates and high in protein and healthy fats, making them excellent keto-diet snacks. Monounsaturated fats abundantly found in olives have been linked to a number of health advantages, including better heart health, less inflammation and lower cholesterol. Protein is essential for preserving muscle mass while following a ketogenic diet, and salami is a solid supply of this nutrient.

4. Parmesan crisps

Parmesan chips are another delight for all those following the Keto diet plan. Here’s how to make it:-

1. Preheat the oven to 400 °F (200 °C). Use parchment paper to cover a baking sheet.
2. In a mixing bowl, add grated Parmesan cheese, garlic powder, dried oregano, and dried basil
3. Place the mixture on the baking sheet in small quantities, allowing space between each one.
4. Flatten each pile with a fork.
5. Bake for 5-7 minutes, or until the edges are golden brown.
6. Before serving, take the dish out of the oven and let it cool for a while.

5. Almonds

Almonds are nutrient-rich dry fruits with plenty of vitamins and minerals. They are also a great source of healthy monounsaturated fats and rich in dietary fiber which helps aid digestion, helps control blood sugar levels.

While these can be great additions to your Keto diet plan for weightloss, make sure to have these in moderation.

6. Kale chips

If made correctly, kale chips can be a good ketosis diet plan snack option. The secret to making them keto-friendly is to stay away from seasonings and components high in carbohydrates. Here’s a quick recipe for making Kale chips at home:-

1. Wash the Kale leaves properly and remove their tough stems.
2. In a bowl, add the kale leaves and coat them with olive oil. Be careful to not use too much oil
3. Sprinkle salt evenly over the kale leaves and keep them aside.
4. In a baking tray, place parchment paper and put the kale leaves
5. Bake them for 15-20 in a preheated oven or until they are crispy.
6. Once cooked, let them cool down before serving.

7. Salami

Natural, dried salami has a very low carbohydrate content, making it a keto-friendly dietary item. No added sugar salami normally contains 1g of carbohydrates per 100g, though the quantity depends on the processing method. Salami can be enjoyed on its own or as part of a charcuterie board. One can also add it to salads, pasta dishes, or scrambled eggs.

8. Berries

Berries are an excellent addition to a keto diet plan for weightloss when consumed in moderation because they have fewer carbohydrates than other fruits.

Here are some examples of berries and their net carb content per 100 grams:

Strawberries: 6 grams net carbs
Blueberries: 12 grams net carbs
Raspberries: 5 grams net carbs
Blackberries: 5 grams net carbs

One can easily include these into their keto diet chart while they are on a ketosis diet plan or one can also buy Keto Diet Products. 

Must Include Keto Diet Foods List

1. Chicken and Fish for Non-Vegetarians

Chicken and fish are great to be consumed on a Keto Diet. They not only aid weight loss but also help with the overall development of the body.

Chicken is rich in nutrients like Vitamin B12, Choline, Zinc, Iron and Copper leading to better bone and muscle health. It is also packed with high-quality proteins. Hence, it is recommended to consume Chicken as part of your keto diet plan for weightloss.

Fish like Salmon and Sardines have very high amounts of omega-3 fats. These fish are not only high in protein but also have nearly no carbs, making them the perfect choice for a Keto diet plan. Moreover, consuming fish and shellfish may help to lower insulin levels as well.

2. Paneer and Tofu for Vegetarians

Consuming paneer is healthy because it has several health effects. Paneer is a great source of Calcium and protein. 18 grams of protein is present in about 100 grams of paneer. Large amounts of calcium included in paneer aid in the development of strong bones and muscles. Additionally, paneer’s omega 3 and omega 6 fatty acid content aids in the prevention of arthritis. Paneer may be used in countless Indian dishes that you can incorporate into your Keto diet plan for weightloss.

3. Coconut or Olive Oil

Over the past several years, the demand for coconut oil, the fat derived from coconuts, has increased tremendously. Coconut oil fits the keto diet just right. Being pure fat, it can assist you in supplying your increased dietary fat requirements without introducing additional carbohydrates.

Olive oil, on the other hand, has abundant amounts of monounsaturated and polyunsaturated fats. These fats can help people lose weight. Moreover, Olive oil has zero grams of net carbs per tablespoon, making it a very low-carb food. This makes it the perfect component for a ketogenic diet plan. Monounsaturated fatty acids have also been demonstrated to enhance heart health by lowering cholesterol levels, decreasing inflammation, and enhancing blood vessel function.

4. Nuts & Seeds

One should consume nuts and seeds while on a ketosis diet plan because they have abundant amounts of healthy monounsaturated and polyunsaturated fats, which are vital for keeping a heart-healthy body and lowering inflammation. They are also a good source of protein, which is necessary for the body’s tissue growth and repair. The majority of nuts and seeds are low in carbohydrates and high in important vitamins and minerals, such as vitamin E, magnesium, potassium, and zinc, making them a fantastic snack choice for people on a ketogenic diet plan.

Must Avoid Keto Diet Foods List

1. Cereal

Cereals are often heavy in carbohydrates, making it difficult to include them in a ketogenic diet plan. It can be challenging to reach your weight loss goals if you eat high-carb items like cereals since they can cause you to exit ketosis. Many cereals also include large amounts of sugar and other processed components, which can exacerbate inflammation and other health problems. Hence, it is not a healthy choice to include cereals in your Ketosis diet plan.

2. Juice

Most juices are high in natural sugars and carbohydrates, which can quickly accumulate and cause you to exit ketosis while you are on a ketosis diet plan. Nearly all of a keto dieter’s daily carbohydrate allowance ie. 26 grams, can be found in a tiny 8-ounce drink of orange juice. In addition, drinking high-carbohydrate foods like juice can cause sharp spikes in blood sugar levels, which can be harmful to those who have diabetes or other problems controlling their blood sugar.

3. Starchy Vegetables

Due to their high carb content, starchy vegetables are typically avoided on a ketogenic diet plan since consuming these can make it challenging to sustain a state of ketosis. Starchy vegetables like Sweet potatoes, corn, peas, pumpkin, and potatoes have a higher carb content as compared to non-starchy veggies like broccoli, cauliflower, and spinach. Hence, one should avoid the consumption of these starchy vegetables while on a keto diet plan.

4. Sweetened Yogurt

On a ketogenic diet plan, sweetened yogurt is normally avoided since it frequently contains added sugars, which can greatly raise the yogurt’s carbohydrate intake. By limiting the carbs content, a ketogenic diet plan aims to sustain a state of ketosis. Yogurt that has been sweetened can easily surpass the daily carbohydrate limit, making it more difficult to maintain the state of ketosis.

5. Beans and Legumes

Because they are heavy in carbohydrates, beans and legumes should generally be avoided on a ketosis diet plan. By consuming a few carbohydrates, a ketogenic diet aims to sustain a state of ketosis. Beans and other legumes can easily surpass the daily carbohydrate allowance, which makes it difficult to maintain ketosis. As a result of their high glycemic index, they can also lead to a sharp rise in blood sugar levels. 

Proven Health Benefits of Keto Diet Plan

The Ketosis diet plan has proven to be beneficial in ways more than one. Here, let’s discuss some of these health benefits.

1. Helps in Weightloss

The Keto diet plan significantly helps in weight loss. Since the ketosis diet plan is a low-carb, moderate protein and high-fat diet, it helps the body to use the stored fats instead of carbs for energy. The keto diet calls for drastically lowering daily carbohydrate intake to 20–50 grams. This low-carb diet lowers insulin and blood sugar levels, which might decrease hunger and cravings. Moreover, the ketogenic diet plan has a high-fat content; typically, it accounts for 70–75 percent of daily caloric intake. Consuming more fat encourages the body to use stored fat as fuel rather than glucose, which promotes weight loss. (You can try using a BMI calculator to know much body fat you have).

2. Improvement in Heart Health

The Ketogenic diet plan can prove to be a heart-healthy diet for most people. This diet not only helps to lower high blood pressure levels but also increases the HDL (good) cholesterol which eventually helps to eliminate LDL (bad) cholesterol from the bloodstream. The inflammation that is a known risk factor for heart disease may also be reduced by the keto diet. Moreover, for those with diabetes, the ketosis diet plan can help lower blood sugar levels because excessive blood sugar might increase the risk of heart disease. Hence, it is said that the Keto Diet Plan for weightloss may also be useful to improve heart health.

3. Improvement in Brain Function

The Ketogenic diet plan might help you to improve your brain function in several ways. A high-fat, low-carbohydrate diet causes your body to start burning fat instead of glucose for energy. Hence, your liver starts producing Ketones which are a substitute fuel for your brain. It has also been demonstrated that the ketogenic diet lowers bodily inflammation, which can help shield the brain from harm and enhance its functionality.
Moreover, this diet might boost mitochondrial activity, which results in more energy being produced and greater brain function. Additionally, a protein called BDNF aids in the development of new brain cells and enhances mental performance. It has been demonstrated that the ketogenic diet raises BDNF levels in the brain, which may enhance cognitive performance.

4. Reduce Blood Sugar Levels

The main source of glucose in the body is carbs, which are extremely low in the ketogenic diet plan. By consuming fewer carbohydrates, the body is compelled to use other fuels, such as ketones, which can help lower blood sugar levels. For people with type 2 diabetes, weight loss can be facilitated by the keto diet. Improved insulin sensitivity and decreased insulin resistance brought on by weight loss can result in lower blood sugar levels

5. May Lower Blood Pressure

Because processed and high-sodium foods are limited on the keto diet, sodium intake may decrease. Cutting back on salt can help lower blood pressure because excess sodium can raise blood pressure. Weight loss brought on by the ketogenic diet plan may be advantageous for people with high blood pressure. Weight loss can lessen the strain on the heart and blood vessels, resulting in a drop in blood pressure. Consuming foods high in potassium, such as leafy greens, almonds, and avocados, is encouraged in the ketosis diet plan. It has been demonstrated that potassium lowers blood pressure by counteracting the negative effects of sodium on the body.

6. Helps Reduce Belly Fat

By lowering your intake of carbohydrates and boosting your intake of protein and healthy fats, the ketogenic diet plan helps you consume fewer calories overall. You can lose weight and reduce belly fat by eating fewer calories than your body requires, which results in a calorie deficit.

Your body enters a state of ketosis when you follow a ketogenic diet plan and it begins to burn fat for energy instead of carbohydrates. As your body starts to utilize stored fat for energy, this can result in an increase in the burning of fat, particularly belly fat.

7. Helps Reduce Appetite

Moderate consumption of protein, which is believed to be more filling than carbohydrates, is encouraged in the ketogenic diet plan. Foods high in protein and fat have a tendency to be more satiating and make you feel fuller than foods high in carbs. This implies that the keto diet may cause you to feel satisfied for longer, which may enable you to consume fewer calories overall. The stabilization of blood sugar levels and reduction of insulin resistance provided by the keto diet can aid in lowering cravings for processed and sugary foods as well.

Expert Review on Keto Diet Plan

The Keto diet or the Ketogenic diet is a low-carb, moderate protein and high-fat diet. Following a keto diet plan for weightloss enables you to be in a state of ketosis wherein the body uses stored fats instead of carbs as fuel. This eventually leads to the body burning fat and reducing weight.
While a Ketosis diet plan is one of the most popular diet plans, it is essential to keep in mind your medical history and body parameters when you begin following it. Nonetheless, it is highly recommended to consult a certified healthcare provider for the same to ensure safe and sustainable results. You can read more about the Ketosis Diet plan in the Keto Diet Blogs.

FAQs

How can I lose weight with Keto Diet Plan?

A keto diet plan is particularly effective for weight loss. Since it is a low-carb, moderate protein and a high-fat diet, it helps the body to use fat instead of carbs for energy. This way, the body doesn’t use carbs but stored fats which eventually leads to fat loss.
Hence, the Keto Diet plan is an extremely important way for weight loss.

What is the best Keto Diet Chart?

A good keto diet chart should have about 60-80% of fat, 10-30% of protein and 5-10% carbs every day. It should include low-carb, moderate protein and high-fat foods such as Paneer, Tofu, Meat, Chicken, Nuts etc. 

It is recommended to consult a healthcare provider to help you curate the best Keto diet chart for you.

Which Dairy Products can I eat on Keto Diet Plan?

Dairy products are a great source of protein. Here are some Keto-friendly daily products that you can include in your Keto diet plan:-

• Ghee
• Butter
• Tofu
• Paneer
• Unsweetened greek yogurt
• Cheese such as parmesan and cheddar

Is it safe to follow the Keto Diet Plan?

While in most cases, following a keto diet plan for weightloss is safe and effective, one should keep in mind their medical conditions and individual needs before starting the Ketosis diet plan. Most importantly, be cautious to consult certified healthcare providers in this regard. You can also buy keto diet plan.

How much Protein should I take in Keto Diet Plan?

While exact protein intake may vary for each individual basis their body parameters, a keto diet plan should include about 10-30% of protein each day.