Ketogenic Low- Carb High Protein Diet
The Ketogenic Low-Carb High Protein Diet is a dietary approach that focuses on consuming foods low in carbohydrates, moderate in protein, and high in healthy fats. Here’s an explanation of the diet and a sample plan for 7 days, adapted to an Indian style
What to Eat on a Ketogenic Low-Carb High Protein Diet (Indian Style)
- Healthy fats: Include sources like coconut oil, ghee (clarified butter), avocados, olive oil, and nuts.
- Protein: Opt for lean sources such as chicken, fish, eggs, tofu, paneer (Indian cottage cheese), and legumes in moderation.
- Non-starchy vegetables: Consume green leafy vegetables, broccoli, cauliflower, zucchini, bell peppers, and mushrooms.
- Dairy: Choose full-fat dairy products like cheese, yogurt, and paneer (Indian cottage cheese).
- Nuts and seeds: Include almonds, walnuts, chia seeds, and flaxseeds in your diet.
- Spices and herbs: Flavor your meals with turmeric, cumin, coriander, ginger, garlic, and other Indian spices.
What to Avoid on a Ketogenic Low-Carb High Protein Diet (Indian Style)
- Grains and starches: Avoid rice, wheat, bread, pasta, and other high-carb grains.
- Sugary foods: Limit or eliminate sweets, sugary beverages, and desserts.
- High-carb fruits: Restrict consumption of high-sugar fruits like bananas, mangoes, and grapes.
- Legumes: Limit intake of beans, lentils, and chickpeas due to their higher carb content.
How to Follow a Ketogenic Low-Carb High Protein Diet
- Limit carbohydrate intake to around 20-50 grams per day to induce a state of ketosis.
- Increase consumption of healthy fats and focus on moderate protein intake.
- Fill your plate with non-starchy vegetables and include a source of protein with each meal.
- Stay hydrated and drink plenty of water throughout the day.
- Monitor your macronutrient intake and track your carbohydrate, protein, and fat ratios.
- Be mindful of hidden carbs in sauces, condiments, and processed foods.
- Engage in regular physical activity to support your overall health and fitness goals.
Ketogenic Low- Carb ( Non - Veg )
DAY 1
Breakfast: Vegetable omelet with spinach, bell peppers, and cheese.
Lunch: Grilled chicken/fish with a side of stir-fried broccoli and cauliflower rice.
Dinner: Palak paneer with a side of mixed salad greens.
Snacks: Greek yogurt with chopped almonds.
DAY 2
Breakfast: Scrambled eggs with mushrooms and a side of sautéed spinach.
Lunch: Tofu stir-fry with bell peppers, zucchini, and a sprinkle of sesame seeds.
Dinner: Grilled fish with a side of roasted Brussels sprouts.
Snacks: Cucumber slices with hummus.
DAY 3
Breakfast: Spinach and cheese frittata with a side of avocado slices.
Lunch: Lentil soup with a side of mixed salad greens.
Dinner: Chicken tikka with a side of mint-coriander chutney and grilled vegetables.
Snacks: Roasted chickpeas or a small serving of mixed berries.
DAY 4
Breakfast: Vegetable and cheese stuffed mushrooms.
Lunch: Chickpea salad with cucumbers, tomatoes, and a sprinkle of feta cheese.
Dinner: Paneer tikka masala with a side of cauliflower rice.
Snacks: Walnuts or a small serving of strawberries.
DAY 5
Breakfast: Greek yogurt with flaxseeds and a handful of blueberries.
Lunch: Spinach and paneer salad with cherry tomatoes and bell peppers.
Dinner: Grilled chicken/fish with stir-fried vegetables in soy sauce.
Snacks: Almond butter with celery sticks.
DAY 6
Breakfast: Scrambled eggs with bell peppers and a side of sautéed mushrooms.
Lunch: Palak chicken with a side of mixed salad greens.
Dinner: Tofu curry with cauliflower rice.
Snacks: Chia seed pudding with coconut milk.
DAY 7
Breakfast: Scrambled eggs with bell peppers and a side of sautéed mushrooms.
Lunch: Lentil soup with a side of mixed vegetable salad.
Dinner: Stir-fried tofu with broccoli and snow peas.
Snacks: Mixed nuts or a small serving of sliced cucumbers.
Ketogenic Low- Carb ( Veg )
DAY 1
Breakfast: Scrambled tofu with spinach, tomatoes, and a sprinkle of nutritional yeast.
Lunch: Zucchini noodles with pesto sauce and cherry tomatoes.
Dinner: Eggplant and mushroom stir-fry with tofu, served over cauliflower rice.
Snacks: Avocado slices with a dash of lime and salt.
DAY 2
Breakfast: Chia seed pudding made with almond milk, topped with sliced strawberries.
Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and a drizzle of olive oil.
Dinner: Cauliflower crust pizza with tomato sauce, veggies, and cheese.
Snacks: Cucumber and bell pepper slices with guacamole.
DAY 3
Breakfast: Greek yogurt with mixed berries and a handful of chopped nuts.
Lunch: Spinach and feta-stuffed bell peppers, baked until tender.
Dinner: Stir-fried broccoli, bell peppers, and tofu in soy-ginger sauce.
Snacks: Celery sticks with cream cheese.
DAY 4
Breakfast: Smoothie with almond milk, spinach, protein powder, and a spoon of almond butter.
Lunch: Grilled halloumi cheese salad with arugula, cherry tomatoes, and balsamic vinaigrette.
Dinner: Zucchini boats stuffed with ricotta cheese and topped with marinara sauce.
Snacks: Hard-boiled eggs with a pinch of salt.
DAY 5
Breakfast: Avocado and feta cheese omelet.
Lunch: Cabbage noodle stir-fry with peanuts and tofu.
Dinner: Portobello mushroom caps stuffed with spinach, feta, and breadcrumbs.
Snacks: Almond and coconut energy balls.
DAY 6
Breakfast: Coconut flour pancakes with sugar-free syrup and berries.
Lunch: Salad with mixed greens, cherry tomatoes, cucumber, and a tahini dressing.
Dinner: Broccoli and cauliflower gratin with a cheesy almond crust.
Snacks: Sugar-free dark chocolate.
DAY 7
Breakfast: Keto-friendly smoothie with unsweetened almond milk, berries, and a scoop of protein powder.
Lunch: Asparagus and mushroom quiche with a coconut flour crust.
Dinner: Spaghetti squash with pesto sauce and cherry tomatoes.
Snacks: Sliced radishes with herbed cream cheese.
