Keto Diet Chart for Weight Loss for Female
Keto Diet Plan for Weight Loss
The Keto diet plan for weight loss is something that most people have heard about, in India. It is one of the best methods to get rid of excess weight while improving health. However, before we get into what to eat in Keto diet or how to start Keto diet, let us understand what the Keto diet really is.
What is Keto Diet?
The Keto diet plan is a very low carb, high fat diet. In fact, this diet shares similarities to the Atkins diet. The Keto diet plan includes severely reducing your intake of carbohydrates and increasing the intake of fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis where the diet gets its name from. When your body is in the state of ketosis, it is better to burn fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain. Ketogenic diets cause reductions in blood sugar levels and insulin levels and increase ketones which has many health benefits.
List of Healthy Foods to Include in Your Weight Loss Diet
Research shows that the Keto diet plan is far superior compared to other often-recommended low fat diet. One of the benefits of the Keto diet menu is that it is very filling and hence you won't feel like you are starving. You can actually lose weight without keeping track of every bite you take or counting the calories of every food item. Several studies have proven the efficacy of the Keto diet plan. One study found that 'people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet'. Another study found that 'people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK' [Source]. The reason the Keto diet is so popular is because it not only helps in weight loss but also helps in general health improvement and wards of metabolic diseases.
Keto Food List For Indians
- Chicken, red meat, fish, sausages, bacon, and other meats play an essential role in the keto diet; thus, they're the best keto foods.
- Fish, particularly fatty and oil-rich fish, is an excellent choice. Salmon, trout, tuna, and mackerel are all excellent keto foods to include in your ketogenic diet.
- Dairy is also important; adding cheese, butter, and creams are all necessary.
- Nuts and seeds are high in healthy natural fats and beneficial to the body's overall health. Almonds, walnuts, flax seeds, and chia seeds are all important components of the keto diet plan, and they also make terrific snacks in between meals.
- When it comes to beverages, unsweetened coffee and water are the best choices. If you want to step it up a notch, try these keto-friendly beverages.
- Cauliflower, kale, spinach, cabbage, tomatoes, capsicums, zucchini, and other vegetables are excellent choices for meal preparation. Mint, coriander, mustard leaves, bottle gourd (lauki), bitter gourd (karela), eggplant (baingan), ladyfinger (bhindi), and broccoli are also good additions to the keto diet meal plan.
- Tofu or paneer are excellent vegetarian substitutes for a variety of non-vegetarian recipes.
- Herbs and spices commonly used in Indian cooking can be utilized as usual because they contain very few carbs, allowing you to enhance the flavor of even the most boring keto food alternatives.
- Cooking oil: Because the keto diet is high in fat, ghee, butter, or cream are advised, although coconut or olive oil can also be used.
- Fruits: Choosing fruits is a little more complicated because most fruits are heavy in carbohydrates. Watermelon, various varieties of berries, and lemons are some of the fruits you can eat.
What you should know before starting the Keto Diet
Following are the basics of the Keto diet plan for weight loss –
- The diet aims to eliminate carbs hence you should have 30 grams of carbs or less per day.
- Your staples should include items like meat, cheese, eggs, nuts, oils, avocados, oily fish and cream.
- Since fat sources are high in calories, your meals should contain low carb veggies.
- It is important for you to plan your diet properly and carry snack with you on the go as low carb food may be hard to find.
- As Ketosis changes fluid and mineral balance, it is important to add enough salt and maybe take electrolytes.
- For faster result, ketone salt supplements can be taken.
- As with all diets, it is important to monitor and track your progress and stay focused and consistent with your diet
Another important factor to know before starting the Keto diet plan for weight loss is whether it is really suitable for you. Different diets suit different kinds of people based on tastes, lifestyles and preferences. For example, if you are someone who dislikes high-fat foods but prefers carbs then this diet may be tough for you. Keto diets are also hard for vegetarians or vegans as meat, eggs, fish and dairy products play a key role in this diet. Hence, make sure you take the right decision for your health and body.
What to Eat in Keto Diet to Lose Weight?
Following is the list of foods that are keto diet friendly –
- Meat plays a very important role in the keto diet. Hence, red meat, steak, ham, sausage, bacon, chicken and turkey are staples.
- Fish such as salmon, trout, mackerel and tuna are good in a Keto diet menu.
- Dairy is a must in the keto diet. Cheese, butter and cream are the essentials.
- Nuts and seeds like almonds, walnuts, flax seeds, pumpkin seeds, chia seeds form an important part of the meal too.
- Vegetables with a low percentage of carbohydrates such as green veggies, tomatoes, onions, peppers, etc. can be included in the keto diet.
- Salt, pepper, and various other healthy spices and herbs can be added for the purpose of seasoning.
- Keto friendly beverages include water, sparkling water, unsweetened coffee.
Foods To Avoid in Keto Diet for Weight Loss
In the Keto diet plan for weight loss, make sure to avoid unhealthy fats like margarine, shortening and vegetable oils, processed foods like fast food, packaged foods and processed meats and diet food that contain artificial colors, preservatives, and sweeteners.
The following foods should be avoided –
- Baked goods such as cookies, doughnuts, rolls, white breads and whole wheat bread.
- Foods with high sugar content such as sugar, ice cream, maple syrup, agave syrup, and coconut sugar.
- Sweetened beverages like soda, juice, teas and sports drinks.
- Starchy vegetables like potatoes, sweet potatoes, corn, peas and pumpkin.
- Beans and legumes such as black beans, chickpeas, lentils and kidney beans.
- Fruits like grapes, bananas, citrus and pineapple.
- Alcoholic beverages like beer and sugary mixed drinks.
Although it seems like a lot of food items are restricted, there are a variety of meals that can be created, which are tasty as well as adhere to the Keto diet plan. There is a variety of foods that can be used to make tasty meals that are also in keeping with the Keto diet plan.
15-Day Keto Diet Plan For Weight Loss
Day 1-
- Breakfast:
1 cup keto/black tea or bulletproof coffee, 1 tablespoon keto peanut butter, and a handful of almonds.
- Lunch
Bhindi ki sabzi, two keto-friendly chapatis, and a bowl of watermelon.
- Dinner
1 bowl of soupy noodle soup made with olive or keto oil.
Day 2-
- Breakfast
1 cup bulletproof coffee, 2 egg omelets in butter, bacon on the side.
- Lunch
2 keto flour chapatis with blanched broccoli, mutton seekh kabab shallow fried in ghee.
- Dinner
Paneer/egg bhurji served with chapati or a small cup of brown rice stir-fried with veggies and soy sauce.
Day 3-
- Breakfast
2 Keto dosas, a small bowl of salad, 1 cup of tea/bulletproof coffee, a handful of nuts and keto seed mix.
- Lunch
Zucchini, onion, tomato, capsicum, or other keto-friendly vegetables sautéed in butter, brown bread, or two keto-friendly chapatis.
- Dinner
Cauliflower rice with chicken tikka.
Day 4-
- Breakfast
A small bowl of poha, an egg omelette, and a handful of seeds or nuts.
- Lunch
Sarso ka saag/palak paneer made with Keto ingredients 2 keto chapatis and oil a bowl of stir-fried vegetables and flour.
- Dinner
A modest bowl of brown rice and a bowl of soupy vegetables cooked in keto oil.
Day 5-
- Breakfast
A cup of unsweetened black coffee with 4 slices of bacon and 2 scrambled eggs.
- Lunch
Lettuce, paneer bhurji with veggies, and one chapati made with 50% regular flour and 50% Keto flour. Snack on a handful of seeds while eating keto-friendly stir-fried vegetables.
- Dinner
Salmon baked in the oven with a pesto chicken salad.
Day 6-
- Breakfast
A glass of avocado smoothie, green tea, a handful of almonds, paneer bhurji.
- Lunch
Mix spinach, capsicum, mushroom, and lettuce in a dish with an olive oil dressing.
- Dinner
150g chicken filled with pesto and cheese or spinach soup with 1 cup mushrooms sautéed in butter
Day 7-
- Breakfast
Green tea/bullet coffee, vegetable egg bhurji, and watermelon juice.
- Lunch
4 pieces of chicken malai tikka with a bowl of sautéed veggies.
- Dinner
2 chapatis and shredded chicken with seasonings.
Day 8-
- Breakfast
A small bowl of Poha, an egg omelette, and a handful of nuts or seeds.
- Lunch
Mushroom or zucchini with grilled Paneer pieces in salt and pepper (100g) and one chapati made with 50% regular wheat and 50% Keto flour.
- Dinner
1 bowl brown rice with cauliflower stir-fried.
Day 9-
- Breakfast
Keto pancakes with 2 fried eggs, coffee/tea/smoothie (keto compliant).
- Lunch
Chapatti and salad bowl with baingan bharta.
- Dinner
Ghee-sautéed chicken kababs with a mixed vegetable salad.
Day 10-
- Breakfast
1 bowl poha, coffee/tea/smoothie with a handful of nuts and seeds.
- Lunch
Avial, with 3 keto flour chapatis.
- Dinner
Veggie soup in a bowl with olive/coconut/keto oil Keto Noodles.
Day 11-
- Breakfast
A glass of avocado smoothie, green tea, a handful of almonds, paneer bhurji.
- Lunch
100g mushroom or zucchini with Paneer pieces cooked with salt and pepper, and one chapatti made with 50% regular flour and 50% Keto flour.
- Dinner
150g chicken filled with pesto and cheese or spinach soup with 1 cup mushrooms sautéed in butter.
Day 12-
- Breakfast
2 Keto dosas, a small bowl of salad, 1 cup of tea/bulletproof coffee, a handful of nuts, and keto seed mix.
- Lunch
4 pieces chicken malai tikka with a bowl of sautéed veggies.
- Dinner
Salad with shredded chicken and palak kababs.
Day 13-
- Breakfast
Bulletproof coffee, a bowl of watermelon, and 2-3 hard boiled eggs.
- Lunch
Salad with shallow fried paneer and a half cup of strawberries (or any other fruit).
- Dinner
250ml buttermilk, basic chicken with masalas, 1-2 keto flour chapatis.
Day 14-
- Breakfast
Masala omelette with cheese and bacon.
- Lunch
Mutton seekh kabab and parboiled cauliflower with spices.
- Dinner
1 bowl cauliflower rice/brown rice with stir-fried chicken or vegetables.
Day 15-
- Breakfast
A glass of avocado smoothie, green tea, a handful of almonds, paneer bhurji.
- Lunch
Mix spinach, capsicum, mushroom, and lettuce in a dish with an olive oil dressing.
- Dinner
150g chicken filled with pesto and cheese or spinach soup with 1 cup mushrooms sautéed in butter.
Supplements that Can be Taken During Keto Diet
- Exogenous ketones help provide your body with extra ketones that can get you back into ketosis at any time.
- MCT, which stands for Medium Chain Triglyceride, are precursors to ketones and are beneficial for weight loss, energy gain and digestion.
- Micronutrient supplements are good replacement of starchy fruits and vegetables that you cannot consume during the keto diet.
Healthy Keto Snack Options
- Almonds and cheddar cheese
- Half an avocado stuffed with chicken salad
- Guacamole with low-carb veggies
- Trail mix made with unsweetened coconut, nuts and seeds
- Hard-boiled eggs
- Coconut chips
- Kale chips
- Olives and sliced salami
- Celery and peppers with herbed cream cheese dip
- Berries with heavy whipping cream
- Cheese roll-ups
- Parmesan crisps
- Macadamia nuts
- Greens with high-fat dressing and avocado
- Keto smoothie made with coconut milk, cocoa and avocado
- Avocado cocoa mousse
Frequently Asked Questions
1. What is a keto diet plan?
The Ketogenic Diet or Keto Diet is a low-carb, high-fat diet. It is based on the concept of depriving the body of its preferred fuel source, carbs, and instead relying on fats for energy. The diet is designed such that the body gets more calories from the proteins and fats it consumes and less from carbohydrates. When a person's carbohydrate intake is reduced, the body eventually runs out of fuel, or blood sugar, that it can use fast; this usually occurs after three to four days.
Conclusion
The popularity of the Keto diet plan in India has made it possible to access a variety of recipes and meals to be available online, that can be customised to your own tastes and preferences. Ensure to have a balance of about 75% of fat, 20% of protein and less than 5% of carbohydrates.
By keeping this meal plan as a guide, go ahead and start your Keto diet now. And remember, like with all diets, ensure to stay positive and committed towards your goal.
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Keto Diet Chart for Weight Loss for Female
Source: https://blog.decathlon.in/articles/keto-diet-plan-for-weight-loss