Want a guaranteed weight loss? Thought about the keto diet, right? Ohh!! But are you a vegetarian? Okay, that sounds difficult to follow. Not to worry!! Let me introduce you to a modified Indian Vegetarian Keto Diet Plan reducing weight ( Veg Keto Diet plan).
What is an Indian Vegetarian keto diet?
The key point of any keto diet is to trigger the process/method called ketosis. It’s a process to push your body to utilize the excess fat as energy instead of using any carbohydrates.
This is achieved by limiting carbs in the diet. Carbohydrates are the primary source of energy. If you limit its intake, the body is forced to use other sources for energy. This is where fats are broken down for energy. Eventually, there’s a discount in a fat deposit and you reduce.
Composition of Indian Vegetarian Keto Diet Plan for weight loss/ Reducing weight :
Keto Diet as we all know is spread into 4 weeks diet plan. Every week there is a change in calories. The calories keep on reducing every week. It starts with 1500 and reduces up to around 900 kcal diet. The diet composes of
5 – 7 % carbohydrates
25 % of protein and
65 – 70 % of fats.
But, for vegetarians, we will use a small amount of pulse and legumes. This gives us the liberty to increase the number of carbohydrates to 10 – 15 %. The protein is going to be 20% and fats 65%.
How To Modify the first diet(keto) for weight loss for vegetarians?
As I told you earlier Indian Vegetarian Keto Diet Plan has high fat, moderate protein, and high carbohydrate composition. So for vegetarians, any food item that has high fat and low carbohydrates can make it to the list of a keto diet. This will trigger ketosis in the body. The process will be slower than in regular keto, But weight loss will gradually fall in and you will soon start noticing a difference.
Rules to follow for weight loss/ Reducing Weight :
Restrict carbs: Indian diets are carbohydrate-laden. So it is difficult for vegetarians to consume fewer carbs in the diet. Thus, we will try to reduce the number of cereals or pulses used during the day. But do include foods with high fiber content. It helps in weight reduction.
Avoid sugar: Strictly avoid sugar to urge desired results sooner. Avoid using artificial sweeteners too. Artificial sweeteners are full of chemicals, bleach and many other harmful products. If needed you’ll include Stevia in your Indian Vegetarian Keto Diet Plan for weight loss.
Fats: Coconut oil is easily digested. Ghee and oil can be used interchangeably. Butter is also a good option.
Multivitamins: If required use multivitamins, omega 3, calcium, and multi-minerals capsules to avoid any deficiency.
List of foods allowed for Reducing Weight –
Here may be a list of allowed foods in the Indian Vegetarian Keto Diet Plan for weight loss.
- Mint, coriander, mustard leaves, and spinach
- Ginger, garlic, onion, and cucumber
- Bottle gourd, eggplant, french beans, okra, and broccoli.
- mushroom, Tomato, carrots, sweet potato, and radish can be used in moderation.
Although vegetables are low in fat, they’re high in fiber. This is the rationale why vegetables are a neighborhood of Indian Vegetarian Keto Diet Plan for weight loss. High fiber gives high satiety value to vegetables. It reduces the hunger pangs between the meals. Include at least 4 – 5 servings of vegetables.
Milk and products:
- Cottage cheese (paneer)
- Butter and fresh cream
- Cottage cheese and cheese contain a negligible amount of carbs, due to which it’s a preference over milk and curd. Include 4 – 5 servings of milk products. Full-fat milk products contain low carbohydrates, moderate protein, and high fat. It is the major source of proteins and calcium for the vegetarians.
Nuts & Seeds:
It is a known fact, nuts are high in fats. It also contains an appropriate amount of proteins and carbohydrates. You can include almonds, cashews, pistachio, walnut, brazil nuts in measured quantities. Consume ½ – 1 serving of nuts.
Herbs & Spices:
All spices and herbs are allowed. Spices and herbs contain fewer carbohydrates. It also enhances the flavor of the food and makes the food readily acceptable.
- Soya nuggets
- Soya chunks
- Soy milk is a good option for proteins required in the diet.
Processed soy contains moderate proteins and very less of carbohydrates. Include 1- 2 servings of soy products.
Legumes & Lentils:
A vegetarian diet is low in proteins as compared to the non-vegeterian diet, the inclusion of legumes becomes mandatory. It also contains a moderate amount of carbohydrates. Thus, half some of legumes or dals won’t hurt the load loss while following a keto diet. Legumes you can include in the diet are
- Kala Chana
- Kabuli Chana
- Horse gram
- Include ½ – 1 serving of legumes or dals.
Cooking Oil/fat :
You need to consume almost around 40 – 50 gms of oil. You can also include butter, cream, or ghee within the diet. Coconut oil and olive are the best oils that you can use.
Fruits fulfill the need/requirement of vitamins, minerals, and fiber. Avocado, Pear, orange, musk melon, lemon, strawberry, tangerine, and other berries are good options to select. Include ½ – 1 serving of fruit in a day.