Keto Diet Plan for Weight Loss

A keto diet consists of an eating plan that focuses on foods that provide a lot of proteins and healthy fats with minimal carbohydrates. It is a great step when moving towards a health and fitness goal. The keto diet tends to drive your body into ketosis. Ketosis is a state which uses fat as one of its primary sources instead of carbohydrates. With the help of a great keto diet plan, it is possible to overcome unhealthy habits and start with a better and healthy lifestyle.

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.

keto diet plan

What is keto diet plan for weight loss?

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.

Keto Diet Foods List: What to eat on the keto diet?

Ketosis breaks down stored fats into small molecules such as ketones which help the body gain energy. With the help of ketosis, it is possible to lose weight; however, you should be aware of what keto diet foods list consists of and how to consume them regularly to attain the goal. Besides being highly nutritious, the keto diet foods are also tasty, unlike the diet suggests. With keto foods being added, it is possible to get your balanced nutrition under control while getting the needed vitamins for maintaining your body.

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

  1. Chicken, red meat, fish, sausages, bacon, and other meats play an essential role in the keto diet; thus, they're the best keto foods.
  2. 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.
  3. Dairy is also important; adding cheese, butter, and creams are all necessary.
  4. 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.
  5. 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.
  6. 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.
  7. Tofu or paneer are excellent vegetarian substitutes for a variety of non-vegetarian recipes.
  8. 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.
  9. 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.
  10. 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.

kito diet meal

7 Foods to avoid in Keto diet

There are certain foods to avoid in keto diet. While it is controversial and unsuitable for everyone, the keto diet is highly linked with many people's weight loss. This has led to understanding the eating pattern in people following the keto diet. With the help of a list of foods to avoid in keto diet, it is possible to gain high benefits through this diet.

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.

Here is a compiled list of foods to avoid in keto diet specially curated for you that will help you find the right food type during the diet.

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.

kito diet food

7 Things Beginners should know before trying the keto diet

Cooking up a meal with keto diet in action can sound like a big deal especially when you are a beginner. However, if you are familiar with these 7 things, then a keto diet for beginners is just as simple as whipping up any other meal for the day.

  1. Understanding the type of foods that you can eat and the type of food that you cannot eat on a keto diet
  2. Keep a watch on the protein that your intake in a keto diet
  3. Adding butter and coconut oil to your coffee will help you keep fuller for a longer time
  4. Keep your family members informed about your weight loss goals and regarding the diet
  5. Be aware of the side effects that may take place when you start a keto diet plan for weight loss
  6. To avoid the side effects from kicking in you can include a large number of electrolytes which will help your body function well.
  7. Acknowledging when you are not fit to be on a ketogenic diet and stooping the same.


15 day Keto Diet Plan for Weight Loss 

When it comes to a keto diet you must place a great keto diet plan for weight loss which will not only work but will also show you the desired result within the time you set for yourself. With the help of the following keto diet chart for weight loss, this goal is not that far out of reach.

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.

7 Day Vegetarian Keto Meal Plan Indian 

If you are curious how keto diet will pan out for you and you’d like to initially experience it with a 7 day vegetarian keto meal plan then now the following 7 day keto diet plan you can fulfill your keto diet requirements.

Also adding in some of the Indian keto diet plan ideas with keto diet plan vegetarian and non-vegetarian ingredients is more than possible to achieve the goals you’ve set.

  Breakfast Lunch Dinner
Monday Omelets in butter with bacon, bulletproof coffee Mutton seekh kebab with a vegetable salad Vegetable omelet in butter
Tuesday 2 boiled eggs with cottage cheese shallow fried in butter 2 chapati made of keto flour and blanched broccoli, mutton seekh kebab Egg/ paneer bhurji, with chapati or a small cup of brown rice fried with soy sauce ad veggies
Wednesday 1 cup of bulletproof coffee or tea, mixed nuts, and 2 keto Dosa with salad Zucchini, tomato, capsicum, or veggies sauteed in butter with brown bread or 2 chapatis. Chicken tikka with cauliflower rice
Thursday Omelet with poha and mixed nuts Palak paneer cooked in oil and 2 chapatis with a bowl of stir-fried veggies Bowl of soup veggies and a small cup of brown rice
Friday Bacon with scrambled eggs and unsweetened black coffee Lettuce, paneer bhurji with veggies, and 1 chapati. Baked salmon with pesto chicken salad
Saturday Green tea, almonds, paneer bhurji, and avocado smoothie 1 bowl of mixed veggies salad with lettuce, mushroom, and capsicum Spinach soup with 1 cup mushroom sauteed in butter
Sunday Keto cheese rollups Keto quesadilla Yummy spinach pie


3 Day keto diet plan for beginners 

With a 3 day keto diet plan for beginners, it is possible t gain some insights on how the keto plan is working out for you and how you can modify the same while you go further with your adjustments. Here is a sample 3 day keto diet plan that will help you get the right option checked.

  Breakfast Lunch Dinner
Day 1 Cream cheese pancakes Ham and cheese rolled in cream cheese pancakes Buffalo wings with celery sticks
Day 2 Eggs with coffee and bacon Keto tuna salad with 1 cup chicken broth No-chop chili with cheddar cheese and sour cream
Day 3 Cream cheese pancakes Leftover 10-minute chili, tuna salad, or ham and cheese Easy Cajun chicken, cheesy cauliflower puree



2 day Keto Diet Plan Non vegetarian 

If you love non-vegetarian food and looking for an alternative for the high carb and high-fat content that you intake, then with the help of the following 2 day keto diet plan non veg it is possible to get your balanced and nutritious diet set.


  Breakfast Lunch Dinner
Day 1 Keto egg muffins BLTA Lettuce wraps Italian keto meatballs with mozzarella cheese
Day 2 Classic bacon and eggs Keto seafood chowder Garlic steak with salad



2 day Keto diet chart for weight loss for female. 

The following 2 day keto diet chart for weight loss for female is nothing short of a lifesaver. With the help of this keto diet plan for weight loss, you can experiment some new great recipes while also trying your hand at various keto options.

  Breakfast Lunch Dinner
Day 1 Mushroom omelet Tuna salad with celery and tomato Roasted chicken with cream sauce
Day 2 Bell pepper stuffed with cheese and eggs Arugula salad with hard-boiled eggs Grilled salmon with spinach sauteed in sesame oil


These are the 6 Science-Backed Benefits of Keto Diet 

While it is difficult to believe that keto diet does have other benefits than just helping you lose weight, here are 6 of the science-backed benefits of keto diet.

  1. It supports weight loss by helping you cut off carbohydrates.
  2. One of the main keto diet benefits is that it improves acne occurrence
  3. It helps reduce any cancer risks that may exist.
  4. Among the various advantages of keto diet, heart health improvement is one of the ultimate benefits of the diet.
  5. The brain function is improved due to better neuroprotective measures and hence avoids Alzheimer’s disease
  6. PCOS symptoms can be overcome and hence maintaining hormone balance.


Is keto diet good for weight loss?

Keto diet is one of the best ways to reduce weight rapidly with the help of water loss along with fat loss. Especially with obesity and other metabolic diseases being one of the major problems seen worldwide. Not only does obesity lead to other types of problems such as type 2 diabetes, low HDL cholesterol, and high blood pressure, but it will also bring in more laziness and tardiness. It is hence recommended that keto diet is one of the best ways to lose weight while going ahead with a healthy lifestyle.

Beware of these side effects of the Keto diet before trying 

While it is true that the keto diet does help many people lose weight, it is also important that you are aware of the keto diet side effects that may lead to unprecedented loss in motivation. Knowing what is right and what is wrong is important before starting with keto diet. Here are 4 side effects of keto diet:

  1. The keto flu which affects one at the beginning of the diet plan consists of headache, fatigue, and nausea
  2. Getting bad breath and a bad sweat and urine smell are quite common.
  3. You may get some cramps in your leg muscles due to a reduction in water weight
  4. Change in diet may lead to digestive problems, a common side effect apart from diarrhea.

You can take these 3 keto supplements for weight loss 

Intake of proteins is one of the important aspects of keto diet however when focusing on proteins, it is possible that you might miss out on other nutrients that are also an important aspect of health. In order to keep your health intact, you can now include some of the keto supplements for weight loss that will provide all the nutrients needed for your body.

1. Exogenous ketones:

Exogenous ketones also help improve athletic performance that will also keep providing you with an alternative energy source for intensive workouts.

2. MCT:

With better digestion speed it is easy to digest and hence acts as one of the best supplements for a keto diet while providing the necessary nutrients.

3. Micronutrient:

They also help provide small nutrients which play a vital role such as vitamin B6, vitamin C, magnesium, and zinc.

These are 15 keto friendly snack options

When you want to have some snacks but have no alternative for your keto diet, in such cases, you can utilize the following list of keto-friendly snacks that allows you for better diet management. Keto snack will also help manage a large amount of food intake and hence reduce your overall intake.

Especially with a healthy keto snack being available, it is easier to check the number of nutrients you get through each serving.

  • 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


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. Lastly, while the keto diet plan can lead to a bit of nutrient deficiency, you can easily overcome it with the help of supplements. Also, the keto diet chart planned efficiently can take in as much as needed while meeting the energy needs.

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.

Frequently Asked Questions about Keto diet plan 


What do I eat in a day on keto?

A ketogenic diet will consist of about 60 to 80 percent of fat, 10 to 30 percent of proteins, and no more than 20 to 50 grams of carbs per day will be consumed.


Is the keto diet healthy?

A keto diet while being healthy has a lot of risks related to it. While many bodies tend to adapt to the keto diet plans, there may be long-term side effects. Knowing side effects and taking precautions for the same will be recommended.


What can I not eat on keto?

Several food items need to be avoided however avoiding food that consists of carbohydrates is one of the most important parts of a keto diet.


What dairy can you have on keto?

When on a keto diet you can consume the following dairy products:

  • Unsweetened almond milk
  • Nut milk
  • Flax milk
  • Coconut milk
  • Soy milk
  • Heavy cream
  • Butter
  • Cheese




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