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Indian Keto Diet Plan for Vegans & Vegetarians Leave a comment

Indian Keto Diet Plan for Vegans & Vegetarians

Are you a vegan or vegetarian , aspiring to keep your body fit with the help of Keto diet? Keto diet is normally associated with fish, meat,foul flesh, etc. In Fact a lot of people think that the keto diet is imperfect without all of this.Due to this reason, most of the Indians quit their thought of going for a Keto Diet.

A lot of research has been done which shows that a vegetarian diet is the healthiest diet of all. A vegetarian diet is much healthier than a non vegetarian diet and it also helps in curing a lot of diseases related to heart and diabetes. Thus, having an Indian keto diet plan for vegans & vegetarians stands no less than a non- vegetarian keto diet plan. 

What is an Indian Keto Diet Plan ?

Our main objective is to reduce the carbon footprint, reduce animal abuse and stay healthy. We have to train a body such that it utilizes fats as a source of energy instead of carbohydrates. That is the reason why the keto diet plan is a low carbohydrate plan. 

Carbohydrate is the primary source of energy and when we reduce the intake of carbohydrate the body automatically takes energy from other sources of the body. Eventually the body has to break down fat to convert it into energy. With more consumption and breakdown of fat, the body loses the weight very quickly.

Composition of Indian Keto Diet Plan

To increase composition of fats and reduce the consumption of carbs in our Indian Keto Diet Plan, we will have to introduce dairy products, coconut oil, seeds, legumes, etc. instead of meat and fish. A normal keto diet works for around 4 weeks, where the intake of calorie keeps on decreasing week by week. It begins with 1500 and goes down upto 900kcal. 

The composition of an Indian Keto Diet Plan for vegans & vegetarians will be:

  1. Carbohydrates :10-15%
  2.  Fats: 65%
  3.  Proteins : 25%

9 Rules to follow the Indian Keto Diet Plan

  • Reduce Carbohydrates 

Include high fibre content in your diet and reduce foods such as pulses, cereals, legumes and quinoa which are rich in carbohydrates. Do not consume more than 20 grams of carbohydrates per day. 

  • Include digestible fats

Include butter, coconut oil, milk,cheese,semi hard cheese, cottage cheese,almond butter, peanut butter, ghee,cream,yogurt,etc. in the form of digestible fats. 

  • Avoid sweeteners

Avoid all kinds of artificial sweeteners which are full of chemicals and bleaches. Also  avoid sugar in the form of honey, maple syrup, agave,etc. in your diet. 

  • Include Multivitamins

Use multivitamins if required such as Omega 3, Calcium, multivitamin capsules, deficiency capsules,etc. 

  • Include Proteins

Proteins consist of amino acids which are very essential for the human body. One should have at least 70 grams of protein per day. Include nutritional yeast, eggs, tofu, natto ,etc. in your diet plan. Egg, yoghurt and hemp seeds are the best sources of protein. Eggs contain digestible proteins and is also good for brain functioning.

Yogurt is an excellent source of calcium magnesium and potassium and it also helps with good immunity.  Hemp seeds are rich in fibre and a great source of magnesium, potassium and Omega 3 fatty acids. 

  • Eat Non-Starchy Vegetables

There are a lot of vegetables which are rich in fibre and have a good amount of multi nutrients. Spinach, Cauliflower, Sprouts, Avocado, Zucchini, mushrooms, broccoli, kale and bell peppers are non starchy vegetables. These vegetables contain vitamin C, potassium ,Vitamin B6 ,magnesium and folate.

  • Seeds and Nuts

Almonds, flax seeds, Chia seeds, Walnuts, dark chocolates, hemp seeds, Pumpkin seeds, unsweetened cocoa,etc. comes under a healthy ketogenic diet. 

  • Herbs and Seasoning

Seasoning the food with good herbs provides a nice flavour, texture and aroma to the vegetarian food. Herbs such as Basil, pepper, turmeric, cinnamon, rosemary, salt, oregano, etc. are good for digestion. 

  • Use healthy Oil

Healthy fats help you to stay full for long hours. They are necessary for various vitamins such as A, D, K and E. Since fats are converted into energy in a keto diet, it is very important to pick the right ones. 

Coconut Oil provides a lot of fatty acids which is an ideal fuel source of keto dieters.It can be used in cooking, baking, applying directly on the body and desserts.

Olive Oil is the healthiest of all the oils. Best type of olive oil is extra virgin olive oil. Keto dieter should use extra virgin olive oil for cooking, baking, frying and even for applying on the body. 

Avocado Oil contains a lot of monounsaturated fats. It has a high smoke point, thus perfect for cooking and baking purposes. 

MCT Oil is derived from coconut oil and palm oil. It contains a chain of triglycerides, which are saturated fatty acids. It skips normal fat digestion and hits directly to the liver where they are converted into ketones for fuel. It is used in salad dressings, sauces, smoothies, and hot drinks like coffee or tea.

Indian Keto Diet Plan for Vegans & Vegetarians

This keto diet plan is just a sample. Anyone can make an Indian Keto Diet plan according to the taste and flavours.

Week 1

Calorie Intake: 1500 KCAL

Early Morning1 glass lukewarm water with lemon juice
Breakfast1 glass Smoothie with full fat milk and 1 plate Paneer Bhurji
Lunch 1 quarter plate Salad, 1 cup yogurt, 1 plate quinoa khichdi, papad
Evening Snack 1 cup bullet coffee, 1 piece keto zucchini bread with walnuts
Dinner1 plate mixed veggies with tofu , 1 cup spinach-mushroom soup

Week 2

Calorie Intake: 1200 KCAL

Early Morning1 glass lukewarm water with jeera powder, some fruits
Breakfast1 cup bullet coffee and 1 plate omelette made with coconut oil
Lunch 1 cup kulith, 1cup broccoli tomato soup, 1 glass buttermilk
Evening Snack 1 cup lemon juice, 1 piece brown bread and peanut butter
Dinner1 plate Eggplant and bacon alfredo, 1 cup bell pepper and cauliflower soup, 1 cup buttermilk

Week 3

Calorie Intake: 1000 KCAL

Early Morning1 glass lukewarm water with lemon juice
Breakfast1 cup buttermilk, 1 plate tofu scramble with olive oil
Lunch 1 cup jeera water, 1 plate mushroom omelette, , rajma
Evening Snack 1 cup lemon juice, 1 piece banana waffles
Dinner1 plate salad and fruits , 1 cup lemon juice, kabuli chana

Week 4

Calorie Intake: 800 KCAL

Early Morning1 glass lukewarm water with jeera
Breakfast1 cup yogurt, few nuts, soya nuggets, cheese sandwich
Lunch 1 cup kala chana, pumpkin seeds, buttermilk, salad
Evening Snack 1 cup bullet coffee, zucchini chips
Dinner1 plate , oats , sprouts

Indian Keto Diet Dishes

Make your own diet plan in Indian style.  Below are a few examples of the dishes that you can consider in your  vegetarian diet plan. 

Keto mushroom omelette
Keto scrambled eggs
Salad sandwiches
Keto coconut porridge
Ginger Smoothie
Keto pancakes with berries
Strawberry Smoothie
Paneer Bhurji
Pumpkin French Toast
Grilled Mushroom Salad
Quinoa Khichdi 
Soya Paneer Patty
Broccoli Soup
Barbequed Adraki Paneer
Rajma Chawal
Spinach, Herb & Feta Wrap
Kabuli Chana
Eggplant & Mushroom Soup
Pumpkin seeds with Chana

Cauliflower zucchini fried rice
Veggies and Tofu
Frittata with coconut oil
Mushroom paneer veggie salad
Keto Pizza
Eggplant and bacon alfredo
Keto kabab roll with garlic sauce
Keto avocado pie
Black bean and vegetable hotpot
Zucchini rubins and Avocado walnut pesto 

Desserts and side dishes

  • Keto Tater Tots
  • Chocolate Mousse
  • Keto Coconut Chip cookies
  • Keto Vanilla Ice cream

Health benefits of Vegetarian Keto Diet :

  • Helps in weight loss

It has been proven a person following a vegetarian keto diet loses around 2kgs of weight in 18 weeks which is much faster than a person taking a non vegetarian keto diet. Thus, a vegetarian keto diet is  not less than a non vegetarian keto diet. 

  • Prevents chronic diseases

Vegetarian keto diet helps in curing chronic diseases. It lowers the risk of heart diseases, cholesterol, cancer, blood sugar, etc. It reduces brain health by preventing diseases like Alzheimer and Parkinson’s. 

  • Controls Blood Sugar

Vegetarian keto diet has a good relationship with the reduction of HbA1c, a long term blood sugar controller.It has been proven that switching to a vegetarian diet reduces the risk of diabetes up to 53%.

Downsides of Vegetarian Keto Diet:

  • May increase nutritional deficiency

Due to the cut down of a lot of fruits, vegetables, pulses, legumes there are a lot of vitamins which do not reach our body like vitamin B12, iron, calcium, etc.Thus, it is very important to monitor whether our body is getting the proper amount of vitamins and minerals which are necessarily required. 

  • May cause flu

Ketosis may or may not cause side effects such as constipation, headache, difficulty in sleeping, muscle cramps, mood swings, nausea, dizziness, etc. Thus, it is very important to have plenty of rest, exercise and water along with keto diet. 

  • Does Not fit to all 

As the vegetarian keto diet has a lot of precautions and restrictions it may not work for all. Pregnant ladies or breast feeding women and athletes are advised not to take vegetarian keto diet.

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