Indian Keto Diet Plan Guide
Discover a comprehensive Indian Keto Diet Plan Guide with low-carb meal ideas, tips for vegetarians and non-vegetarians, and how to stay in ketosis using Indian foods.
Written by Dr. Siri Nallapu
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 14th Aug, 2025
If you're looking for a way to lose weight, manage diabetes, or simply improve your overall health, the Indian Keto Diet Plan might be a great option for you. The ketogenic (keto) diet is a low-carb, high-fat eating plan that helps your body burn fat for energy instead of carbohydrates. This guide will help you understand the basics of the keto diet, how to follow it in an Indian way, and some easy tips to make it work for you.
What is the Keto Diet?
The keto diet is a way of eating that focuses on,
- Low carbohydrates (less than 50g per day)
- Moderate protein (just enough for muscle maintenance)
- High healthy fats (to keep you full and energized)
When you eat fewer carbs, your body enters a state called ketosis, where it burns fat instead of sugar for energy. This can lead to weight loss, better blood sugar control, and improved energy levels.
Benefits of the Indian Keto Diet
There are several benefits of Indian keto diet and mentioned as follows,
- Weight Loss – Helps burn stored fat effectively.
- Better Blood Sugar Control – Great for people with diabetes or insulin resistance.
- More Energy – Reduces sugar crashes and keeps you energized.
- Reduced Cravings – High-fat foods keep you full for longer.
- Improved Heart Health – Can lower bad cholesterol (LDL) and increase good cholesterol (HDL).
Foods to Eat on an Indian Keto Diet
Here’s a list of keto-friendly Indian foods:
Healthy Fats & Oils
It is advisable to include healthy fats and oils for better weight loss and here are a few such healthy options,
- Ghee, coconut oil, mustard oil, olive oil, butter
- Nuts & seeds (almonds, walnuts, flaxseeds, chia seeds)
Proteins
Proteins are the building blocks for bones, muscles and skin. It is good to include the below proteins in your diet,
- Eggs, chicken, fish (salmon, tuna), mutton, paneer (cottage cheese)
- Soy chunks, tofu (for vegetarians)
Low-Carb Vegetables
Low-carb vegetables are good for the keto diet as they are packed with fiber and nutrients. Few low carb vegetables are,
- Leafy greens (spinach, methi, lettuce)
- Cauliflower, cabbage, bottle gourd (lauki), zucchini
Dairy
Dairy refers to the products from milk. Few dairy products that can be included in the keto diet include,
- Cheese, yogurt (unsweetened), heavy cream
Spices & Herbs
Spices and herbs are plant derived used to enhance aroma, flavour and colour of the food. Here are some examples,
- Turmeric, cumin, coriander, black pepper, cinnamon
Beverages
Beverages help in keeping your stomach full and makes you feel less hunger. Here are a few examples of beverages,
- Water, herbal teas, black coffee (without sugar)
- Coconut water (in small amounts)
Consult Top Nutritionist
Foods to Avoid on Keto
To stay in ketosis, avoid:
- Grains & Flours- Wheat, rice, maida, sooji, oats
- Sugary Foods- Sweets, chocolates, sodas, fruit juices
- High-Carb Fruits- Mango, banana, grapes, chikoo
- Starchy Vegetables- Potato, sweet potato, corn, peas
- Processed Foods- Biscuits, chips, packaged snacks
Sample Indian Keto Meal Plan
Below is a sample Indian keto meal plan that can be included for weight loss.
Breakfast Options
The breakfast can include,
- Scrambled eggs with butter + sautéed spinach
- Paneer bhurji with coconut chutney
- Almond flour chilla with mint chutney
Lunch Options
Here are a few lunch options depending on the preference,
- Chicken curry with cauliflower rice
- Palak paneer + cucumber salad
- Fish fry + stir-fried veggies
Dinner Options
The options for dinner in an Indian keto diet include,
- Mutton curry + lauki (bottle gourd) sabzi
- Tofu bhurji + mushroom stir-fry
- Egg curry with sautéed greens
Snacks
Snacks are optional and can be taken only when needed.
- Handful of nuts (almonds, walnuts)
- Cheese cubes with cucumber
- Roasted makhana (fox nuts)
Tips for Success on the Indian Keto Diet
Here are a few tips for losing weight while having an Indian keto diet.
- Start Slowly – Reduce carbs gradually to avoid keto flu (fatigue, headaches).
- Stay Hydrated – Drink plenty of water and electrolytes (salt, lemon water).
- Plan Meals Ahead – Prep keto-friendly snacks to avoid temptations.
- Use Healthy Fats – Avoid refined oils; stick to ghee, coconut oil, and olive oil.
- Monitor Ketosis – Use urine strips or blood tests to check if you're in ketosis.
- Exercise Moderately – Light walking or yoga helps with fat loss.
Who Should Avoid the Keto Diet?
While keto is beneficial for many, it may not be suitable for:
- Pregnant or breastfeeding women
- People with kidney or liver disease
- Those with a history of eating disorders
- Individuals on certain medications (consult a doctor first)
Need Help Starting Your Keto Journey?
If you're unsure about how to begin or need personalized guidance, Apollo 24|7 offers expert nutrition consultations. You can:
- Get a customized keto meal plan
- Monitor your progress with health check-ups
- Consult with dietitians for support
Conclusion
The Indian Keto Diet is a sustainable way to lose weight and improve metabolic health while enjoying delicious Indian foods. With the right approach, you can stay in ketosis without feeling deprived. Remember, consistency is key! Start small, stay patient, and enjoy the journey to better health.
Consult Top Nutritionist
Consult Top Nutritionist
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Ganavi K B
clinical nutrition
1 Years • BNYS
Bengaluru
Apollo One Electronic City, Bengaluru
Consult Top Nutritionist
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Ms. Soma Saha
clinical nutrition
17 Years • B.Sc. - Home Science (Food & Nutrition), M.Sc. - Home Science (Food & Nutrition)
Kolkata
Dr Utsa Basu Clinic, Kolkata
(25+ Patients)
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Ganavi K B
clinical nutrition
1 Years • BNYS
Bengaluru
Apollo One Electronic City, Bengaluru
