About me
I am an Indian vegetarian who can eat eggs (but not end products of it ๐ฃ ๐ฌ), typically known as eggetarian. I am definitely not a dietician nor an expert in this field. Here I am sharing what worked for me, what I ate during my keto month and lose around 7.5kg (with not even too much of exercise, which I don't recommend).
For some, 7.5kg may not sound too much. But the fact is I was not overweight before, so losing 7.5kg itself within a month was notable for me. Keeping not too much in suspense, I was around 73kg before and now I weigh, 66.1kg. I am 175cm tall, muscular man, turning 32 in Sep 2021.
Bit about Keto Diet
A very low-carb, high fat diet. Idea is to make the body start burning fat for the energy instead of carbs and the process is called Ketosis. Yeah you will get only that bit from me on it, suggest to read some expert views.
Eggetarian Keto Diet
During this period I realised, how much carbs we consume daily and in almost everything we eat got carbs. For keto, ideal carb intakes can be in range of 20โ50g. I tried to keep my carbs intake within 20g per day.
As vegetarians* we got very limited options during Keto. I have shared my whole month food log at the end of this article. Before going to that here is the summary of my mostly consumed food and alternate options for high carb food items.
Breakfast: Boiled eggs, omelette, almond milk with chia seeds, cauliflower rice poha, coconut/almond milk with keto friendly cornflakes
Lunch/Dinner: Almond/Coconut flour roti/naan, boiled green vegetables, mushroom, broccoli, paneer bhuji, egg bhuji, paneer wrap, egg plant and cheese, salad, almond flour dosa
Snacks/Drinks: Black coffee, Almond milk coffee, Coconut milk coffee, berry smoothie, Almond milk tea, Black tea, peanut butter, greek curd, Red bull (no sugar), peanuts, walnuts
Some recipes:
Keto substitutes:
Extract from My Food Journal
Day 0 Weight: 72.9 Dinner: 3 eggs omelette
Day 1 Weight: 72 2.5 km jogging ๐โโ๏ธ Breakfast: 3 boiled eggs ๐ฅ white part, 1 cup almond milk ๐ฅ with chia seeds and 10 berries Snack: Greek curd Lunch: 2 almond flour roti with malai paneer Snack: black coffee โ๏ธ , peanuts ๐ฅ , Malai paneer Dinner: half cup almond milk ๐ฅ with cocoa powder
Day 2 Weight: 71.6 3km walk and jogging ๐โโ๏ธ Breakfast: 3 egg omelette with capsicum ๐ซ, tomato ๐ , spinach and olive oil. Cranberry almond milk ๐ฅ smoothie . Lunch: boiled vegetables with olive ๐ซ oil, broccoli ๐ฅฆ Snacks: black tea, 1 cup watermelon ๐ 2 spoons ๐ฅ peanut ๐ฅ butter ๐ง Dinner: mushroom ๐ with almond flour roti ๐ซ
Day 3 Weight: 71.6 1 hour squash Breakfast: 1 spoon ๐ฅ peanut ๐ฅ butter ๐ง, 3 eggs ๐ฅ omelette with capsicum ๐ซ, tomato ๐ , spinach and olive ๐ซ oil, black coffee โ๏ธ Snacks: 1 spoon ๐ฅ peanut ๐ฅ butter ๐ง Lunch: cabbage ๐ฅฌ tikki with Greek curd Dinner: paneer wrap and mixed smoothie
Day 4 Weight: 71.9 Breakfast: 3 full boiled eggs ๐ฅ, almond milk coffee โ๏ธ Lunch: paneer bhuji and avocado ๐ฅ berries smoothie Dinner: chocolate ๐ซ protein drink ๐ฅค and 2 muffins Weight: 71.8
Day 5 Weight: 71.4 2.39 Km walk and jogging ๐โโ๏ธ Breakfast: 3 full boiled eggs ๐ฅ, 2 walnuts, 4 almonds Snacks: black coffee โ๏ธ Lunch: mix veg with keto-friendly noodles ๐ Snacks: avocado ๐ฅ smoothie Dinner: egg plant and cheese ๐ง
Day 6 Weight: 70.4 4 almonds, 1 keto chocolate drink ๐ฅค 1 hour squash 6 games Breakfast: 3 boiled eggs with lemon ๐ ๐ฅ Lunch: mix veg with keto-friendly noodles ๐ Snacks: coconut cinnamon latte, 3 walnuts Dinner: small portion of curd, paneer wrap and paneer bhuji
Day 7 Weight: 70.4 Breakfast: 3 full eggs ๐ฅ, 4 almonds, chia seeds almond milk ๐ฅ Lunch: 3 eggs omelette Dinner: mix vegetables and berries smoothie
Day 8 Weight: 69.5 Breakfast: 4 almonds Lunch: 3 eggs ๐ฅ wrap, 1 walnut Dinner: Paneer tikka, no sugar Red Bull
Day 9 Weight: 69.5 Breakfast: 3 boiled eggs ๐ฅ Lunch: keto-friendly noodles with boiled vegetables Snacks: cold coffee of coconut milk Dinner: 3 quarter pizzas (base prepared from almond flour)๐ almond milk with chia seeds, 1 walnut
Day 10 Weight: 69.8 Breakfast: cauliflower rice poha with black coffee Lunch: mixed veg with keto-friendly noodles Dinner: paneer bhuji, wrap chips with avocado dip, no sugar Red Bull
Day 11 Weight: 70.4 Weight lifting ๐๏ธโโ๏ธ Breakfast: 3 boiled eggs ๐ฅ and 4 almonds Snacks: 1 walnut Lunch: Cold americano โ๏ธ, half keto friendly chocolate cake ๐ฐ Dinner: paneer fritters almond flour and eggs. Coconut milk tea
Day 12 Weight: 69.7 Breakfast: half cup coconut milk ๐ฅ with keto friendly cornflakes , 4 almonds Lunch: 3 egg omelette Dinner: Half egg plant and berries smoothie with almond milk, 2 walnut
Day 13 Weight: 69.2 Breakfast: 3 boiled eggs Lunch: Cauliflower fried rice ๐, Black tea with a spoon of almond milk, 1 walnut , 4 almonds Dinner: almond flour dosa with 2 eggs bhuji
Day 14 Weight: 69.4 Breakfast: 3 boiled eggs ๐ฅ Lunch: 2 coconut flour naan ๐ซ with paneer ki sabji Snacks: 4 Almonds , ice lemon tea Dinner: 2 coconut flour naan ๐ซ with paneer ki sabji, half almond cake
Day 15 Weight: 69.4 9 km walk mc Ritchie Breakfast: 2 boiled eggs ๐ฅ Lunch: almond coconut flour pizza ๐, ice ๐ง lemon ๐ tea โ๏ธ Snacks: almond milk coffee โ๏ธ Dinner: paneer tikka
Day 16 Weight: 69.2 Breakfast: 3 boiled eggs Lunch: stir fried vegetables ๐ , jal jeera Snacks: berries smoothie Dinner: palak paneer and 2 coconut flour naan ๐ซ
Day 17 Weight: 69.5 Weight training Breakfast: Lunch: coconut flour breads and almond coffee โ๏ธ 2 walnuts Dinner: palak paneer And 2 almond flour roti ๐ซ, coconut milk icecream ๐ฆ
Day 18 Weight: 69.4 Breakfast: 3 boiled eggs ๐ฅ and almond milk coffee Lunch: lady finger and 3 almond flour roti ๐ซ Dinner: paneer and tea โ๏ธ
Day 19 Weight: 69 Breakfast: 3 boiled eggs ๐ฅ, Chia seeds with almond milk ๐ฅ Lunch: 3 eggs omelette, coffee โ๏ธ Snacks: lemon tea โ๏ธ and peanut ๐ฅ Dinner: salad ๐ฅ, walnuts
Day 20 Weight: 68.5 Breakfast: 3 boiled eggs ๐ฅ, Chia seeds with almond milk ๐ฅ Lunch: paneer wrap, ice lemon tea Dinner: salad , berries smoothie Snacks: lots of peanut ๐ฅ, tea โ๏ธ
Day 21 Weight: 68.8 Breakfast: 2 eggs, Chia seeds with almond milk ๐ฅ Lunch: keto-friendly noodles and boiled vegetables ๐ , ice lemon tea โ๏ธ Snacks: Starbucks almond milk coffee โ๏ธ Dinner: Baked paneer and ice lemon tea
Day 22 Weight: 68.5 Breakfast: corn flakes with almond milk Lunch: 3egg omelette and tea Snacks: 2โ3 walnuts and some peanuts Dinner: Palak paneer with 3 almond-coconut flour chapati
Day 23 Weight: 68.2 Breakfast: corn flakes with almond milk ๐ฅ Lunch : Palak paneer with 2 almond-coconut flour chapati Snacks: berries smoothie , walnuts and peanuts ๐ฅ , almond milk tea ๐ง Dinner: 2 almond flour pizza ๐ and lemonade
Day 24 Weight: 68.2 Brunch: 3 egg omelette and chocolate keto drink Snacks: almond milk coffee โ๏ธ Dinner: paneer, almonds, Red Bull
Day 25 Weight: 67.9 Breakfast: corn flakes with almond milk ๐ฅ Lunch: cauliflower rice ๐ Snacks: almond milk coffee โ๏ธ, almond, walnuts Dinner: egg bhuji, Red Bull, coconut milk ice cream
Day 26 Weight: 67.6 Breakfast: 3 boiled eggs ๐ฅ Lunch: gobhi manchurian, Red Bull Snacks: almond milk tea ๐ง 24th may test Dinner: paneer, almond, lemonade, coconut milk ice cream ๐จ
Day 27 Weight: 67.9 Breakfast: corn flakes with almond milk ๐ฅ Lunch: salad ๐ฅ and 1 egg ๐ฅ Snacks: Starbucks coconut milk coffee โ๏ธ Dinner: paneer bhuji and almond milk tea ๐ง, Red Bull
Day 28 Weight: 67.5 Lunch: Paneer bhuji, almond milk coffee Snacks: Red Bull Dinner: 3 boiled eggs
Day 29 Weight: 67.2 Breakfast: corn flakes with almond milk Lunch: 3 eggs omelette with almond milk coffee โ๏ธ Dinner: salad ๐ฅ with almond milk cold coffee
Day 30 Weight: 66.5 Breakfast: 3 boiled eggs ๐ฅ with almond milk coffee โ๏ธ Lunch: paneer wrap Dinner: 5 cabbage ๐ฅฌ tikki with red Bull
Day 31 Weight: 66.4 Breakfast: Chia seeds with almond milk ๐ฅ Lunch: 3 eggs omelette Snacks: almond milk coffee โ๏ธ and some peanuts ๐ฅ , cheesy capsicum ๐ซ Dinner: paneer with almond flour + coconut flour roti ๐ซ
Day 32 Weight: 66.8 Breakfast: almond milk coffee โ๏ธ and half cheesy capsicum ๐ซ Lunch: 3 almond flour roti with bhindi Snacks: ice americano โ๏ธ Dinner: paneer , Red Bull
Day 33 Weight: 66.7 Breakfast: 3 boiled eggs ๐ฅ Lunch: paneer bread sandwich with almond milk coffee Snacks: chia seeds with almond milk
Day 34 Weight: 66.2 Breakfast: corn flakes with almond milk ๐ฅ Lunch: 3 eggs omelette with almond milk coffee โ๏ธ Snacks: peanuts ๐ฅ Dinner: almond bread pizza with Red Bull
Day 35 Weight: 66.1 Breakfast: 3 boiled eggs ๐ฅ Lunch: almond bread pizza with Red Bull Snacks: almond milk coffee โ๏ธ with some peanuts ๐ฅ Dinner: paneer wrap with lemonade
Hope this helps! Stay healthy! Cheers!