If you are interested to know 15 days Indian keto diet meal plan, well you have come to the right place. In this mega guide to keto diet meal plan, you will learn all the aspects that will help you get started.
Some people find it hard to make the right foods to eat while following the keto diet and when to eat them. Meal plans may help people get used to or stick to the diet. To stick to these macronutrients, most experts agree that planning meals is essential for the keto diet. Read on to learn more about the keto diet and see what the 15-day keto meal plan might look like.
Let’s understand what is keto meal first
Whenever you come across the discussion of weight loss, you might have heard about keto diet. The keto diet is a meal which is low in carbohydrates and high in fat and protein.
When you take a keto diet, the fats replace the carbs content in your body. Carbohydrates are the reason behind weight gain. So if you want to lose weight, you have to keep your carbohydrate within a certain limit.
Read here: why am I not losing weight on ketosis
If you want to lose 3-4 pounds within 15 days, then strictly follow the following Indian keto diet meal plan to get hopeful results.
Tips to aid your weightloss goal
Regular exercise
Doing regular exercise has its own benefits. Doing regular exercise makes blood flow to all your vital organs and provides them nutrition and keeps them safe. It also keeps you active the whole day and increases mindfulness.
Drink sufficient water
As our body is made up of 70% water, we should consume water up to 2-3 litres per day for the well functioning of the body. Water also makes skin look bright. It also keeps the body cool and increases digestive power.
Avoid processed food
Try to avoid processed food as much as possible on your side. The more the foods are processed, the more your body takes time to digest. The more natural your food is, the more suitable for your stomach. Processed foods are rich in salt, sugar and unhealthy oil which not only stimulates your dopamine secretion but also increases your cravings for unhealthy foods. Try to control your appetite. You will get hopeful results within a few days if you stop consuming processed foods.
How long does it take to lose weight on keto
These three tips you should follow cautiously. Your 15 days diet plan is described as follows. Here keto diet meals are described for vegetarians and non-vegetarians in different ways.
Non-Vegetarians Indian keto meals
Below is 15 days Indian nonvegetarian keto diet meals plan
Breakfast
- Breakfast is the 1st meal of the day and you should not take unhealthy foods into your body. So you should eat healthily. Scrambled eggs are good for people who want to lose weight. one serving of it gives us around 90-92 calories. Out of which carbohydrates comprise 2-3calories, proteins account for 22.5 calories and the remaining calories come from fat which is 62.7 calories. Don’t cook the eggs in more heat, otherwise, good cholesterol may be lost. Cook it on a non-stick pan in low to moderate heat. Two scrambled eggs nearly give you 200 calories. So you can also take 2 slices of brown bread to meet your morning energy requirement.
- You can also consume 3-4 pieces of brown bread with peanut butter as breakfast. One slice of brown bread contains 13gm of carbs only. While peanut butter contains 25gm of protein and 20.5gm of carbs which is beneficial for our body. This amount is highly sufficient for your body.
- You can also consume sprout salad as your morning breakfast. One bowl of sprout salad with 1-2 medium-sized bananas are sufficient to meet your morning energy requirement.
- Oats meal is a good source of nutritional value.100gm of oats meal gives you approximately 383 calories which is sufficient for your morning requirement.
- You can also consume watermelon and dry fruits (list of 21 dry fruits) during morning time for a healthy diet.
- You can also consume cheese with omelette as a keto diet. It gives you nearly 200 calories.
Lunch
Lunch is the most useful meal of the day. The digestion power is on the highest level at this time. So whatever you consume during this time, those are easily absorbed by the body. So if you are on a weight loss mission, then you should consume brown rice instead of white rice. As these have good cholesterol and carbs which are beneficial for our body. So brown rice is a must for lunch. Below are some of the side elements to support your taste buds.
- You can take 3-4 pieces of cooked chicken breasts as your side item. One bowl of brown rice and 4 pieces of chicken breasts gives you the amount of calories one needs during lunchtime.
- 100-150 gms of paneer is sufficient for your lunch. You can consume normal paneer curry or Palak paneer as your side item.
- You can consume 1-2 pieces of fish as your side item. One piece gives you 202 calories and fish is full of protein which is beneficial for your body.
- You can also consume 2 eggs as a side item of your meal. It is also included under the keto diet. If you consume only the white part of the egg, then it will be more beneficial for you.
- Try to consume more leafy vegetable receipes as much as you can. These provide antioxidants which are beneficial for your body.
- You can also consume different mushroom items with low spice for weight loss. Mushrooms are also enriched with protein.
- You can also consume other varieties described under the vegetarian part as your side meal.
Snacks
Evening is the time you need less calories and some tasty light meals. You should take fruit salad to keep yourself full and healthy. Consuming fruits also stimulates dopamine secretion and keeps your mood happy.
- You can also consume fruit juice during the evening for refreshments.
- You can also consume dry fruits during the evening.
- You can also prefer Roasted Peanuts, Roasted blackgrams, Sprout salad and Broccoli.
Dinner
This is the time when you are free enough to cook your own food. Try to avoid heavy meals during the night. As you don’t need so much energy during night time. Try to consume food 2-3 hours before sleep. You can consume 2-3 tortillas. Along with tortillas, you may consume recipes described below.
- You can consume tadka dal with tortillas. These are high in protein and fibers.
- You can also make chickpea curry which will be a light and high protein content recipe.
- You can also make mixveg curry by adding different vegetables to the curry.
- You can try Cauliflower and cabbage receipes.
You can also make paneer and mushroom recipes. As you are a nonvegetarian, you may consume chicken or fish but in low quantities just for taste.
Low carb Ketogenic Indian chicken recipes
Vegetarians Indian keto meals
Below is 15 days Indian vegetarian keto diet meals plan.
Vegetarians find the weight loss diet plan difficult when following ketogenic diet as there are not many options.
Breakfast
let’s know about these easy options and start your day with a mug of keto coffee also known as bulletproof coffee it’s an important part of keto diet as it’s a high-performance drink and increases your energy and brainpower it curbs your hunger, gives you a dose of good fat and helps lose weight. It can help in lowering cholesterol and improve blood pressure. It is vegan and a good option for anyone.
It’s done for breakfast and 1/2 to keto Rotis or keto flatbread the roti is nutritious and perfect for weight loss as is made of psyllium husk supersedes and coconut flour is super soft and tasty enjoy them with butter and they will just melt in your mouth you can also have them with a cup of full-fat yoghurt or Greek yoghurt.
Low carb keto Indian vegetarian recipes
Lunch
We have keto rice. Cauliflower rice is an easy substitute for regular starter eyes. It is super simple to make and is a delicious local vegan recipe. It is also super filling and flaxseed in it will give essential fibre a nice crunch and a nutty flavour into the rice recipe. You can add other items to your meal also.
- You can add broccoli, cabbage or cauliflower recipes to aid your weight loss goal.
- Lentil recipes can be added as side items.
- Spinach recipes can also be added. Spinach is full of vitamin k, A, iron and calcium which are beneficial for your body.
- Mushroom and paneer recipes can also be added to your diet.
Consumption during workout
If you work out daily and want to increase carbs and extra fat as needed 15 to 30 minutes post-workout have a glass of protein shake along with hunted grams of pennies cut into cubes mix one scoop of oz Eva protein Ian herbs with 200 ml of water shake well and it’s ready to drink.
This protein powder is soy and gluten-free with zero grams of sugar it will also supply a body with some herbs which are essential for overall wellness for example a Shatavari and curcumin will keep up your hormonal balance and green tea and cinnamon will keep your metabolism up biotin iron zinc and vitamins will make your skin and hair quality better one serving will provide you with 23 grams of protein but will keep your full and satiated till dinner and promote weight loss without compromising on muscle loss. But this is high in fat, low in carbs and high in proteins.
Dinner
Here is the last diet of the day. You can consume tortillas made of keto flour. The lowest carbohydrate content flour in the world and it helps in fat management and muscle gain.
It also helps in the recovery of skin and hair. It is enriched with healthy fats and protein beneficial for diabetic persons & it is also gluten-free. It is a 100% natural product and contains only 5-6% of carbohydrates. You can add other side items to your diet.
- Baingan ka bharta – 100 gm of it contains 9.1% fat, 2.3% protein and 6.1% carbs. It also provides 97-98 calories.
- Paneer bhurji – 100 gm of Paneer bhurji gives more than 300 calories. Out of which carbohydrates comprise 44-46 calories, protein content is 42-43 calories and fat content is 280-285 calories.
- Soya chunks – Soya is full of PUFA, proteins and most needed omega 3 fatty acids.100 grams of raw soya chunks have 340-346 calories, 51.5 grams of protein, 0.7 grams fat, 32 grams carbs and 14 grams dietary fibre.
Different other receipes of paneer and mushroom with a little spice will also be great for dinner.
Weight Loss Diet for Vegetarians
What have you learned today?
If you have made a promise to yourself to take a healthy keto diet and work out more, then you have to be strict with your 15 days Indian keto diet meal plan. Losing weight and working out are the two common resolutions. But as time goes on, it’s easy to get relaxed and let your bad habits take control over you.
Weigh yourself with a frequency of 2-3 days at about the same time. Many people weigh different during different times of the day, so keep a fixed timetable for weighing.
You have to set a realistic goal rather than random wishes. First, you have to be specific with your goal setting. Instead of worrying about your weight, start focusing on your workout duration and regular healthy keto diet. Diet comprises 80% of your weight loss goal and workout takes 20%.
Have a look: keto diet weight loss per week
It’s important to plan meals on a keto diet to follow the correct macronutrient ratio, meet fibre goals and prevent hunger. It can also help to work with a doctor or dietician to ensure that there is no nutritional deficiency.
ALL the above 15 days indian keto diet meal plan work great and you should stick to it for better results.
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Also read: low carb keto diet for beginners
keto Indian diet plan for weight loss
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FAQ ON 15 DAYS INDIAN KETO DIET MEAL PLAN
As Indian recipes are full of carbohydrates, it can be a little daunting to fit into keto’s diet. However, our Indian diet plan consists of a wide variety of vegetables and flour, which are low in carbohydrates and are well-matched with the keto diet plan.
Most people can expect to lose 10 to 15 pounds during the first 17 days.
You may have already sworn off white rice, but include brown rice on that list. It is a whole grain, which disqualifies it from the keto eating plan. Serve half a cup in a roasted vegetable bowl and you’re observing 24 grams of net carbs.
You can eat low carb Rotis on keto diet. While high in carbs, roti provides you with fibre, which is a very important nutrient for digestive as well as weight loss.
Keto dieters should avoid milk containing moderate or excessive carbs. For example, all sweet milk – include sweet versions of milk should be avoided, as excess sugar is high in carbs. Here is some other milk you should avoid during keto: cow’s milk.
