Keto Diet Plan

I will strive to make this – Keto Diet Plan – as precise and short as possible. However, before diving into the diet plan, let us make a clear distinction – what is allowed and what is not.

Breakfast: (Choose one)

• Bullet coffee or tea mixed with cream/butter and olive /coconut oil without sugar.
• 2 to 3 hard-boiled eggs with 2 tablespoons of grass-fed butter. 1 tablespoon of freshly squeezed lemon juice.
• Scrambled eggs with cheese, capsicum, cabbage, and mushroom.
• Vegetable pakora with cabbage, cauliflower, and spinach fried in coconut/olive oil or butter. Two slices of mozzarella cheese.
• Omelet with 2-3 eggs and cheese. 1 large cucumber or 1/2 avocado (peeled and sliced).

Lunch: (Choose one)

• Boiled chicken and vegetable salad stir-fried in olive oil/butter/ghee.
• Chicken salad with onion, garlic, cabbage, cucumber, capsicum, yogurt, lettuce, almond, peanut, and cheese. 1 tablespoon of lemon juice and 1 teaspoon of extra virgin olive oil.
• Cauliflower rice pulao with egg/paneer/chicken/fish/prawns.
• Chicken kabab with a salad including tomatoes, cucumber, green chili, and onion.
• 2-3 almond flour/keto atta roti/paratha(s) with fried eggs in ghee/butter. 1 large cucumber or 1/2 avocado (peeled and sliced).
• Chicken mushroom soup with mixed vegetables.

Dinner: (Choose one)

• Steamed vegetables including chicken with 2 tablespoons of butter or olive oil.
• Hard-boiled eggs with chicken kebab.
• Chicken Barbecue with spinach and cheese.
• Egg omelet with lots of cheese.
• Chicken pizza with almond flour/keto atta including cheese, capsicum, mushroom, and onion.
• Chicken salad with onion, garlic, cabbage, cucumber, capsicum, yogurt, lettuce, almond, peanut, and cheese. 1 tablespoon of lemon juice and 1 teaspoon of extra virgin olive oil.

Snacks: (Choose one)

Snacks such as a handful of almond or peanuts, 2-3 slices of cheese are all healthy alternatives for midmorning or midafternoon. Snacks are usually not needed once you are in the Keto Diet and may slow down your weight loss. However, you may consider the following:

• Black tea / lemon tea / peach tea (without sugar)
• Black coffee (without milk & sugar)
• Green tea (without sugar)
• Vegitable pakora

Suppliments:

Including a multivitamin and a few vitamin supplements is a good idea. Due to an inadequate intake of magnesium in our diet and as most people are low in vitamin D, a good multivitamin and vitamin D supplements will usually provide our body with the vitamins and minerals we need. Apart from that, fish oil or krill oil capsules can be added to offset omega-3 deficiency in our blood.

Disclaimer

This blog is not a replacement of medical therapy or dietary approach conducted by trained professionals. Therefore, you should use this material for educational purposes only. If you really wish to embark on a Ketogenic Diet, please consult your doctor first.

Sources: 

• DR. COLBERT’S KETO ZONE DIET(ISBN: 9781683970248)
• Indian Ketogenic Diet Plan for Weight Loss
• Indian Version Of Ketogenic Diet for weight loss
• 7-Day Indian Keto Diet Plan & Recipes for Easy Weight Loss
• Everything You Need To Know About Indian Keto Diet