Weight loss: Indian Ketogenic Diet Plan
A ketogenic diet is a low-carbohydrate, high-fat diet that encourages the body to enter a state of ketosis, where it burns fat for energy. When incorporating Indian dishes into a ketogenic weight loss plan, it’s important to focus on low-carb, high-fat ingredients. Here’s a sample meal plan with nutritional values:
Day 1
Breakfast: Keto Masala Omelette
Ingredients:
Eggs
Ghee
Bell peppers, onions, and tomatoes (limited quantity)
Spices Turmeric, cumin, coriander
Nutritional Values:
Calories ~350
Protein ~15g
Fat ~28g
Net Carbs ~5g
Lunch: Palak Paneer (Spinach and Cottage Cheese)
Ingredients:
Spinach
Paneer (cottage cheese)
Ghee
Spices Cumin, garam masala
Nutritional Values:
Calories ~400
Protein ~15g
Fat ~35g
Net Carbs ~6g
Dinner: Chicken Curry with Cauliflower Rice
Ingredients:
Chicken
Cauliflower (riced)
Coconut oil
Spices Curry leaves, turmeric, ginger, garlic
Nutritional Values:
Calories ~450
Protein ~20g
Fat ~38g
Net Carbs ~8g
Snack: Keto-friendly Almond Ladoo (Sweet Balls)
Ingredients:
Almond flour
Ghee
Stevia or Erythritol for sweetness
Nutritional Values:
Calories ~100 (per serving)
Protein ~3g
Fat ~9g
Net Carbs ~2g
Day 2
Breakfast: Keto Coconut Chutney with Keto Dosa
Ingredients:
Coconut
Almond flour
Coconut oil
Spices Mustard seeds, curry leaves
Nutritional Values:
Calories ~300
Protein ~10g
Fat ~25g
Net Carbs ~5g
Lunch: Tandoori Chicken with Raita
Ingredients:
Chicken (marinated with yogurt and spices)
Greek yogurt (for raita)
Cucumber and mint (for raita)
Nutritional Values:
Calories ~380
Protein ~25g
Fat ~28g
Net Carbs ~7g
Dinner: Egg Curry with Cabbage Sabzi
Ingredients:
Eggs
Cabbage
Ghee
Spices Coriander, cumin, red chili powder
Nutritional Values:
Calories ~420
Protein ~18g
Fat ~35g
Net Carbs ~6g
Snack: Keto Avocado Chaat
Ingredients:
Avocado
Chaat masala
Lemon juice
Nutritional Values:
Calories ~150
Protein ~2g
Fat ~14g
Net Carbs ~5g
General Tips:
Stay Hydrated: Drink plenty of water throughout the day.
Portion Control: Pay attention to portion sizes to control calorie intake.
Healthy Fats: Include sources of healthy fats like avocados, nuts, and olive oil.
Choose Low-Carb Vegetables: Opt for non-starchy vegetables like spinach, cauliflower, and zucchini.
Remember, individual nutritional needs may vary, and it’s advisable to consult with a healthcare professional or a nutritionist before starting any new diet plan, especially one as specific as a ketogenic diet.