Ketogenic Diet For Weight Loss

ketogenic-diet-for-weight-loss

    Speak To Our Expert

    Please enter your contact information.

    If you are looking for dietary options to lose weight quickly, the ketogenic diet is your answer. This article informs you about the pros and cons of the ketogenic diet, foods you can include while on the keto diet along with a basic 30-day ketogenic diet plan for weight loss. Learn how you can include this diet in your fitness journey for the best results.

    What Is Ketogenic Diet?

    what-is-ketogenic-diet

    The ketogenic diet or the keto diet is a low-carb, high-fat diet. It limits the intake of carbohydrates with increased protein and fat consumption. With carbs, the primary source of energy from our diet, becoming insufficient or missing, the body begins to metabolise fats to produce energy. This leads to healthy weight loss and several other benefits. Ketosis is when the body begins to rely on fats for metabolism and this state generally occurs between 2 days and one week of starting the ketogenic diet.

    There are Four Versions Of The Ketogenic Diet For:

    1. Standard Ketogenic Diet –

      This diet plan suggests a combination of low carbs, high proteins, and high fats.

    2. Cyclical Ketogenic Diet –

      This diet plan suggests including high carb days at regular intervals.

    3. Targeted Ketogenic Diet –

      This diet plan suggests you consume carbs post your workout sessions.

    4. High Protein Ketogenic Diet

      This diet plan is like the Standard Ketogenic Diet Plan but with increased proteins.

    The Standard Ketogenic Diet and the High Protein Ketogenic Diet are the most popular variations, where several studies have proven their effectiveness. The others are mostly popular among professional athletes and bodybuilders.

    Note: You must always consult a certified nutritionist before starting any diet as they might lead to health concerns if taken up without supervision.

    Ketogenic Diet For Weight Loss

    diet-plan-for-weight-loss

    The ketogenic diet, as mentioned earlier, works on the principle of ketosis. (Your body runs out of fuel if you eat less than 50 grams of carbohydrates every day) In ketosis, the body begins to use an alternative source of fuel – ketones from fat instead of sugar or glucose from carbohydrates. This leads to healthy weight loss mainly through fat while retaining your muscle mass. Increased ketones, decreased blood sugar levels, and higher insulin sensitivity could all be contributing to weight loss.

    Studies have shown that ketogenic diet gives faster results in the first 3-6 months when compared to other weight-loss diets. This could be because converting fat to energy requires more calories than converting carbs to energy. A study conducted in Kuwait showed that a long-term ketogenic diet is beneficial for considerably overweight or obese people.

    Now that you understand how the ketogenic diet is effective for healthy weight loss, let us look at foods you can consume while on this diet.

    Tip: You can divide a 1600 Kcal diet into 135gms of fat, 75gms of protein and 20gms of carbohydrates.

    List of foods to include in ketogenic diet:

    • Meat
    • Fatty Fish
    • Whole eggs
    • Butter
    • Cream
    • Cheese: Cheddar, goat, blue, mozzarella, and cottage
    • Nuts and Seeds: almonds, walnuts, sunflower seeds, cashews, chia seeds, pumpkin seeds, flaxseeds
    • Healthy Oils: olive oil, coconut oil, avocado oil
    • Avocados
    • Low-Carb Vegetables: cauliflower, green veggies, lettuce, tomatoes, peppers, onions, broccoli
    • Condiments and Herbs

    NOTE: Studies show that combining intermittent fasting with a ketogenic diet is an excellent way to lose weight faster. However, this requires supervision and you must consult a certified nutritionist if you plan for it.

    Must Read: 20 Best Motivational Quotes For Weight Loss And Exercise

    30-Day Ketogenic Diet Plan For Weight Loss

    30-day-keto diet menu- the image having measurement tape, spoon, watch & written Keto in a notebook.

    Here is a basic 30-day ketogenic diet plan that will help you kick-start the diet. You can adapt this plan to your taste and preference:

    Week 1:

    Day 1: Monday

    • Breakfast: Almond/coconut flour dosa with coconut chutney
    • Lunch: Prawn curry with cauliflower rice
    • Dinner: Lemon garlic grilled chicken

    Day 2: Tuesday

    • Breakfast: Mushroom cheese omelette
    • Lunch: Almond/coconut flour roti with palak paneer
    • Dinner: Butter garlic/prawns/mushrooms with lettuce salad in cream cheese dressing

    Day 3: Wednesday

    • Breakfast: Cauliflower upma with added vegetables
    • Lunch: Zucchini noodles with chilly chicken/mushroom
    • Dinner: Keto pizza with coconut flour/cauliflower wrap base

    Day 4: Thursday

    • Breakfast: Almond/coconut flour broccoli paneer paratha with full fat yoghurt
    • Lunch: Butter chicken/paneer with keto Naan
    • Dinner: Chicken/mutton ghee roast

    Day 5: Friday

    • Breakfast: Sausages and cheese omelette
    • Lunch: Coconut curry chicken/veggie with cauliflower rice
    • Dinner: Lemon herb butter fish

    Day 6: Saturday

    • Breakfast: Almond/coconut flour cheese egg rolls
    • Lunch: Almond/coconut flour roti with roasted cauliflower/ chicken curry
    • Dinner: Bone broth soup and salad with feta and blue cheese dressing

    Day 7: Sunday

    • Breakfast: Almond/coconut flour pancakes
    • Lunch: Meatballs in curry sauce
    • Dinner: Lemon coriander chicken

    Must Read: How Much Weight Can You Lose In A Month Under A Strict Diet?

    Week 2:

    Day 1: Monday

    • Breakfast: Feta and veggie egg muffins
    • Lunch: Tandoori chicken/cauliflower and mushroom
    • Dinner: Avocado salmon salad

    Day 2: Tuesday

    • Breakfast: Mixed berry smoothie
    • Lunch: Chicken/paneer kebabs with spinach coriander chutney
    • Dinner: Baked eggs with mushroom and cheese

    Day 3: Wednesday

    • Breakfast: Avocado with almond flour toast
    • Lunch: Spicy cabbage rice with chicken/vegetable curry
    • Dinner: Lemon garlic grilled chicken

    Day 4: Thursday

    • Breakfast: Veggie scrambled eggs
    • Lunch: Lemon garlic salmon in coconut milk
    • Dinner: Cream of mushroom soup with almond flour toast

    Day 5: Friday

    • Breakfast: Flaxseed almond flour muffins
    • Lunch: Almond/coconut flour roti with baingan bharta/paneer bhurji/chicken keema
    • Dinner: Creamy garlic parmesan zucchini noodles

    Day 6: Saturday

    • Breakfast: Almond/coconut flour cauliflower paratha with full fat yoghurt
    • Lunch: Crispy zucchini/salmon patties
    • Dinner: Butter garlic/prawns/mushrooms with lettuce salad with cream cheese dressing

    Day 7: Sunday

    • Breakfast: Jalapeno popper cheese omelette
    • Lunch: Crispy fish sticks
    • Dinner: Egg curry with cauliflower rice

    Must Read: How to Lose weight in One Month?

    Week 3:

    Day 1: Monday

    • Breakfast: Mushroom cheese omelette
    • Lunch: Prawn curry with cauliflower rice
    • Dinner: Keto pizza with coconut flour/cauliflower wrap base

    Day 2: Tuesday

    • Breakfast: Veggie scrambled eggs
    • Lunch: Almond/coconut flour roti with palak paneer
    • Dinner: Lemon garlic grilled chicken

    Day 3: Wednesday

    • Breakfast: Cauliflower poha with vegetables
    • Lunch: Zucchini noodles with chilly chicken/mushroom
    • Dinner: Fish coconut curry with spicy cauliflower rice

    Day 4: Thursday

    • Breakfast: Mixed berry smoothie
    • Lunch: Butter chicken/paneer with keto naan
    • Dinner: Butter garlic/prawns/mushrooms with lettuce salad with cream cheese dressing

    Day 5: Friday

    • Breakfast: Almond/coconut flour dosa with coconut chutney
    • Lunch: Coconut curry chicken/veggie with cauliflower rice
    • Dinner: Creamy avocado egg salad

    Day 6: Saturday

    • Breakfast: Feta and veggie egg muffins
    • Lunch: Almond/coconut flour roti with roasted cauliflower/chicken curry
    • Dinner: Egg curry with cauliflower rice

    Day 7: Sunday

    • Breakfast: Almond/coconut flour broccoli paneer paratha with full fat yoghurt
    • Lunch: Meat balls in curry sauce
    • Dinner: Cream of spinach soup with stir fried mushrooms/broccoli

    Must Read: The Best Indian Diet Plan to Lose 10Kgs in One Month

    Week 4:

    Day 1: Monday

    • Breakfast: Sausages and cheese omelette
    • Lunch: Tandoori chicken/cauliflower and mushroom
    • Dinner: Lemon herb butter fish

    Day 2: Tuesday

    • Breakfast: Almond/coconut flour cheese egg rolls
    • Lunch: Chicken/paneer kebabs with spinach coriander chutney
    • Dinner: Baked eggs with mushroom and cheese

    Day 3: Wednesday

    • Breakfast: Almond/Coconut flour pancakes
    • Lunch: Spicy cabbage rice with chicken/vegetable curry
    • Dinner: Chicken/mutton ghee roast

    Day 4: Thursday

    • Breakfast: Avocado with almond flour toast
    • Lunch: Lemon garlic salmon in coconut milk
    • Dinner: Egg bhurji with coconut/almond flour roti

    Day 5: Friday

    • Breakfast: Flax seed almond flour muffins
    • Lunch: Almond/coconut flour roti with baingan bharta/paneer bhurji/chicken keema
    • Dinner: Lemon herb butter fish

    Day 6: Saturday

    • Breakfast: Almond/coconut flour cauliflower paratha with full fat yoghurt
    • Lunch: Crispy zucchini/salmon patties
    • Dinner: Cream of mushroom soup with almond flour toast

    Day 7: Sunday

    • Breakfast: Jalapeno popper cheese omelette
    • Lunch: Crispy fish sticks
    • Dinner: Butter garlic/prawns/mushrooms with lettuce salad with cream cheese dressing

    Things To Keep In Mind While On A Ketogenic Diet

    things-to-keep-in-mind-while-in-ketogenic-diet

    • Plan your meals ahead to save time and be consistent with the diet.
    • Make sure to consume a range of approved ketogenic diet meals to meet the standard nutritional requirements of the body.
    • Avoid snacking too much as it may lead to a spike in insulin levels. If you feel deprived, choose from nuts, cheese, boiled eggs, salads, veggie sticks with nut butter or guacamole.
    • Limit your beverage choices to coffee and tea without sugar. In case you crave sugar, opt for natural sweeteners.
    • If you don’t feel full after meals, add salads. They increase your fibre intake and help reduce micronutrient deficiencies.
    • Increase your physical activity as it helps you get into ketosis.
    • Pack your meal box if you have to attend social events.

    Is The Ketogenic Diet Safe?

    is-ketogenic-diet-safe
    A ketogenic diet is usually safe for most healthy people, however, certain side effects might show up as the body begins to adapt to the drop in carbohydrates. Under guided supervision, you will be able to cope with them.
    Common side effects include low blood sugar, constipation, indigestion, fatty liver, and mineral and vitamin deficiencies.

    There is circumstantial evidence of people suffering from keto flu whose symptoms include weakness, headache, irritability, fatigue, and bad breath. Moreover, long-term ketogenic diets are linked to an increased risk of kidney stones, higher uric acid levels in the bloodstream (a risk factor for gout), and osteoporosis. Those suffering from a pancreatic or liver condition, gallbladder issues or thyroid, should not opt for this diet.

    Note: Do bear in mind that the ketogenic diet is strict and you should do everything correctly. This controlled eating might also lead to social isolation and disordered eating patterns. It is best to consult a certified nutritionist before you begin the diet.

    Must Read: Things You Should Avoid To Lose Weight

    Conclusion

    A ketogenic diet is effective for quick and healthy weight loss. The diet also promotes satiety, helps prevent binge eating, maintain blood sugar and insulin levels, and keeps triglycerides notorious for causing heart diseases in check. Eating mindfully along with regular exercise helps in building a healthy lifestyle.

    You can opt for Oliva Skin & Hair Clinic for customised and holistic weight loss services, designed by top-notch industry experts.

    Common Questions

    Was this article helpful?

    About The Author

    Richa Prakash

    Richa Prakash

    Richa has over ten years of experience as a writer and editor. She has worked with the top print media house in the country like The Times of India for six years at Delhi and Hyderabad. She switched gears to foray into the digital content space and make a mark for herself. Having headed editorial teams for various blogs on diverse genres, including parenting and fashion, she is proficient in producing quality content after understanding the pulse of the audience and matching the business goals of the organisation. She is an expert in various forms of writing and editing, right from news and lifestyle to business, brand content and feature stories. As the Chief Editor at Oliva Skin & Hair Clinic, she guides the team of writers and editors and coordinates with senior dermatologists to curate medically accurate content for the common reader. She is passionate about driving the quality of content to the next level and making sure it is at par if not better than the best in the industry. Her current responsibility entails her to ensure that the company website and blog emerges as a reputed compendium of accessible, credible, and comprehensive dermatological information catering to the Indian market. When not writing or editing, she loves to bond with her child, read World literature, hone her culinary skills and listen to music.

      Subscribe to Newsletter

      Expert guide to flawless skin and nourished hair from our dermatologists!

      I agree to the Terms & ConditionsI agree to the T & C