Hi everyone,

I’m looking for advice on building a keto diet plan to help me lose fat while building muscle. I’m 5'10", weigh 75kg, and aim to consume around 2300 calories daily. I work out six days a week following a push-pull-legs (PPL) split and do cardio every day to stay active and support fat loss. My primary goal is to optimize fat burning while maintaining and building lean muscle mass.

If you’ve had success achieving fat loss and muscle gain on keto, I’d love to hear your tips, diet plans, etc that worked for you. Thanks in advance for your help!

Keto Cheese Rollups-

Let’s start this day with the delectable, fulfilling, and healthy Keto cheese roll-ups that make your breakfast Keto Diet Plan worthwhile to improve your health.

https://preview.redd.it/vsisdp97sm4e1.png?width=300&format=png&auto=webp&s=ee8d37d02d4223652a4555190d20f7e465b5aea4

Servings 4 people

Rolling time 2 minutes

Prep time 5 minutes

Ingredients-

• 2 ounces (75.6 g) of butter
• 8 ounces (227 grams) of sliced cheddar/edam/provolone cheese

Procedure-

1. Cut thin pieces of butter using a cheese slicer or knife.
2. Place a slice of butter on every cheese slice and roll them up.
3. Ensure both are taken out of the refrigerator at the same time so that they are easy to handle.

https://preview.redd.it/3kjn5n25sm4e1.png?width=517&format=png&auto=webp&s=e37a70e6aa6faeb750ae62503c7691bbed61c16a

Nutrition table-

Energy 335 kcal

Carbohydrates 2 gram

Fat 31 gram

Fiber zero

Protein 13 gram

This creamy and velvety dish is perfect for a main course, but it also pairs well with a side dish. This restaurant-style Paneer Makhani recipe is an all-time favorite in my home, loved by both my Keto and Non-Keto family members.

It’s super quick to make and tastes incredibly delicious. I bet that after you try it, no Indian-themed celebration would be complete without this cheesy delight. So, let’s dive into the recipe.

|| || |Serves|4 people| |Marinate time|30 minutes| |Cook time|17 minutes|

Ingredients

• 300 grams of Paneer cut into cubes
• 1 medium Red Pepper (Optional) cut into squares
• 1 Small Onion Peeled & Finely Chopped
• 2 Cloves Garlic Minced
• 2 tablespoons Butter or Ghee
• 1 ½ tablespoons Tomato Purée
• 200 grams of Heavy Cream

Marinade

• 2 teaspoons Turmeric Powder
• 1 teaspoon Ginger Ground
• 1 teaspoon Salt
• 1 teaspoon Chili Powder
• 2 teaspoons Lemon Juice
• 1 teaspoon Cumin Ground
• 1 teaspoon Garam Masala

Directions

and also pairs well with a side dish. This restaurant-style Paneer Makani recipe is an all-time favorite in my home, loved by both my Keto and non-Keto

1. In a bowl, combine the spices and lemon juice, and give it a good mix.
2. Add the paneer cubes and pepper and mix with the spice blend, then let the mix hang out in the fridge for 30 minutes.
3. Melt the butter in a big saucepan over medium heat.
4. Add the chopped onion and cook for 5 minutes, until soft.
5. Add in the minced garlic and let it cook for another 2 minutes.
6. Add in the marinated paneer and pepper, then cook it all together for 5 minutes. Stir it occasionally to make sure it cooks evenly.
7. Now add in the tomato paste and heavy cream. Give it a good stir, then let it simmer for 5 minutes.
8. Top it off with some chopped fresh cilantro or parsley before serving.

Nutrition in a serving

|| || |Calories|387 kcal| |Carbohydrates|9g| |Fat|46g| |Fiber|2g|

Must try! If you liked my Keto Paneer Makhani Recipe, You can have it with Keto naan bread or Keto almond roti.  I have also curated a list of Best Keto paneer recipes that are low-carb, healthy, and tasty as well.

It’s a wholesome and versatile addition to any Keto meal plan. Here are the 6 most tried recipes of the true powerhouse of nutrition. keto diet plan indian

Keto Egg Recipes You Need to Try Today

1. Spinach Egg Omelette: Whisk eggs and pour them into a hot, greased pan. Add fresh spinach, salt, pepper, and any other desired seasoning. Cook until the edges are golden, then fold in half. The spinach adds a nutritious punch, and this dish is full of healthy fats and protein.
2. Reverse Omelette: This twist on the classic omelette flips the usual order. Start by cooking your veggies, such as mushrooms or bell peppers, in butter. Once soft, pour beaten eggs over them and let them cook until set. This method results in a rich, flavorful omelette.
3. Egg Curry: A flavorful and spicy dish, egg curry combines hard-boiled eggs with a rich, creamy sauce made from coconut milk, tomatoes, and aromatic spices like turmeric, cumin, and coriander. This dish is a comforting, low-carb meal that’s packed with protein and healthy fats.
4. Egg Drop Soup: A light and soothing soup, egg drop soup involves whisking eggs into hot broth, creating silky ribbons of cooked egg throughout. You can enhance the flavour with a splash of soy sauce, sesame oil, and chopped scallions. It’s quick, simple, and keto-friendly.
5. Zucchini with Green Eggs: This recipe features sautéed zucchini paired with scrambled eggs, spinach, and fresh herbs for a vibrant green dish. The zucchini is a low-carb vegetable that complements the eggs perfectly, making it a filling breakfast or lunch.
6. Egg and Mushroom Keto Soup: Sauté mushrooms in butter, then add bone broth and whisk in beaten eggs. As the eggs cook, they create a creamy, velvety texture. This keto-friendly soup is hearty, flavorful, and full of nutrients.

1. Classic Tandoori Chicken 🍗

• Why it's iconic: Perfectly marinated with authentic tandoori masala paste, yogurt, and spices, this dish is smoky, tender, and unforgettable.
• Pro Tip: Grill or bake it, but don’t forget to squeeze that fresh lime!

2. Tandoori Paneer Tikka 🧀

• Vegetarian love: Paneer cubes soaked in a tandoori paste marinade, skewered with bell peppers and onions.
• Perfect for: BBQ nights or even as a protein-rich snack.

3. Tandoori Prawns 🦐

• Seafood with a kick: Coat fresh prawns with spicy tandoori paste and char-grill to perfection.
• Secret touch: Add a dash of mustard oil to the marinade for that authentic flavor!

4. Tandoori Veggie Wraps 🌯

• Quick & Healthy: Roast your favorite veggies (think zucchini, mushrooms, and carrots) with tandoori paste and roll them in a soft tortilla.
• Extra zing: Pair it with a mint yogurt dip.

5. Tandoori Cauliflower Wings 🥦

• Vegan-friendly delight: Cauliflower florets marinated with tandoori paste, baked crispy, and served as a guilt-free indulgence.
• Why it rocks: Great for game nights and healthy snacking!

6. Tandoori Mushroom Skewers 🍄

• For the fun foodies: Mushrooms absorb the rich flavors of tandoori paste like magic. Roast them on skewers for a juicy bite.

which sweeteners brand to avoid and which taste the best?

On busy days, I often look for recipes that are not only Keto-friendly but also require only one pot to prepare. This helps me reduce the unwanted kitchen mess while enjoying delicious keto food at home. Since chicken is my staple ingredient in the keto diet, I’m sharing one of my favorite  Dahi Pepper Chicken with No Oil. Yes! There’s no oil in this recipe—all you can enjoy is juicy chicken flavor.

With winter approaching soon, this dish includes the right ingredients to keep you warm and nourished. The heat from pepper with the tanginess of yogurt perfectly balances the flavors. It is a perfect evening meal when you just want a hearty but simple meal that doesn’t compromise your Keto diet goals. Moreover, it comes packed with protein that is vital to keep your energy levels up while aligning with your Ketogenic Lifestyle and diet goals.

|| || |Total Cooking Time|1 hr 20 mins| |Prep Time|20 mins| |Cook Time|1 hour| |Servings|2-3|

Ingredients

• 600 gm Tender Chicken (with Bones – properly washed and cleaned)
• 800 gm Plain Yoghurt
• 1 bowl of blanched green beans, optional
• Salt to taste
• 2 tsp Garam Masala Powder
• 1 tsp Turmeric Powder
• 2-3 tsp Roasted Cumin Seeds
• 3 tbsp Ginger Garlic Paste
• 2 tbsp Green Chili Paste
• 1 tbsp Red Chilli Powder
• 3 tbsp Onion Paste
• 1 tsp Black Pepper Powder
• 1 tbsp Degi/Kashmiri Red Chilli Powder
• 1/2 Cup Finely Chopped Fresh Coriander Leaves
• 1 tbsp Coriander Powder
• 1 tsp Coconut Sugar/Stevia
• 1/2 Cup Blanched French Beans Optional
• 2-3 tsp Kasuri Methi
• 1 tsp Butter
• 2 tbsp Fresh Cream (Optional)
• 2 tsp Coriander Leaves for Garnishing

Instructions:

1. Take a large wide-mouthed pan and add chicken, curd, masala paste, and ground spices in it. Mix them for marination and leave aside for 1 to 2 hours.
2. Prepare ingredients required for garnishing and blanched green beans (or other veggies of your choice). Keep them aside for later use.
3. Heat a frying pan on medium flame. Don’t use any oil! Just add the marinated chicken to the heated pan.
4. Sautee it gently to mix all the ingredients. Now, keep the flame at low-medium to cook the chicken for around 20-25 minutes time. Keep stirring occasionally to avoid burning and maintain its consistency.
5. When the chicken is cooked for around 70 percent, add blanched green beans and mix properly. Now add garam masala, finely chopped coriander leaves, and some butter/cream (optional).
6. Add hot water (if needed) for cooking more.

Nutritional Value:

|| || |Calories|370 kcal| |Carbohydrates|20 g| |Protein|45 g| |Fat|10 g|

Context- I'm working on creating a healthy snack bar made with avocado, and I'm trying to understand what snackers like you actually want. I know it's not the right sub to ask these questions but you guys are my primary target audience & if I ask this question on any startup sub, I don't get the proper answers. Really sorry for that.

Your input would mean the world to me—thanks in advance!

A relative has dramatically improved their T2D biomarkers with low-carb but is still on too many medications.

Any low-carb friendly clinicians in Delhi to help with deprescribing?

Jain vegetarian. Am sharing this 2024 guide to deprescribing & putting T2D in remission and layperson guidance.

FYI - This is the 3rd family member finding success with veg LC! Non-veg successes as well.

Edit - Near IIT gate preferred.

The Poha The Poha (the flattened rice dish) recipe is a beloved dish in Indian cuisine, known for its delicious flavors and versatility. Originally a breakfast option, it can also be enjoyed as a satisfying lunch or dinner. What makes this recipe even more appealing is its low-carb nature, making it a perfect fit for those following a Ketogenic diet.

Is Poha suitable in Keto?

The original recipe uses flattened rice flakes, which we will be replacing with grated cauliflower. This makes it perfect, delicious, and healthy to eat on a Keto diet.

It is relished typically in southern parts of India but also has made its way to all over the country in recent years. This recipe is refreshing, can be carried to work, and can be made in a jiffy.

Keto Poha Recipe with Cauliflower

The Keto poha recipe isn’t only a delectable and healthy food idea but also one that is quick to make. Following is the step-by-step procedure for preparing the Keto poha. For the whole recipe- https://www.ketoforindia.com/keto-poha-india/

I want to use normal dahi made at home from full fat buffalo milk. I've checked the nutritional values and both milk, dahi have only 5 grams of dahi per 100gms. But when I check on reddit and other sites, everyone say to avoid it. I want to use it for marination and making buttermilk. Any inputs are much appreciated.

I’m thrilled to share a delectable dessert that I whipped up just recently for my daughter’s birthday celebration. Try my sumptuous Keto custard.

This Keto custard is a revelation in the world of guilt-free desserts. It’s a velvety, luscious delight that boasts all the creamy goodness you’d expect from a classic custard, but with a remarkable twist – it’s entirely low in carbs and has no sugar. This means you can savour every spoonful without worrying about derailing your Keto progress.

It’s a dessert that’s not only easy to prepare, but also satisfies your sweet cravings while staying firmly within the boundaries of a healthy, low-carb diet. It’s the best of both worlds, and I can’t wait to share this delightful recipe with you. So let’s get into the divine recipe.

|| || |Serves|4 people| |Prep time|15 minutes| |Cook time|1 hour 15 minutes|

Ingredients

|| || |Eggs|3 large| |Erythritol (You can use monk fruit or Swerve instead)|4 tablespoons| |Vanilla Essence|2 teaspoons| |Heavy Cream|240 grams| |Unsweetened Almond Milk|240 grams| |Nutmeg ground|½ teaspoon|

Directions

1. Preheat your oven to 150C/300F.
2. Give an 8-inch deep pie dish a good greasing, and then set it aside.
3. In a sizable bowl, combine the eggs and erythritol, then whisk them together for approximately 5 minutes, or until they’ve lightened in colour.
4. Now, toss in the vanilla and pour in half of the heavy cream. Give it a thorough whisking.
5. Pour in the rest of the cream and almond milk, then whisk until everything is nicely blended together.
6. Pour this mixture into the greased pie dish you prepared earlier, and don’t forget to sprinkle some nutmeg on top for that extra touch of flavour.
7. Put the pie dish inside a big roasting dish. Then, create a water bath by adding hot water to the roasting dish, making sure it goes up to about halfway on the side of the pie dish.
8. Place in the oven and bake for 1 hour and 15 minutes, until it jiggles in the centre.
9. Leave to cool it down for 15 minutes before serving. Serve warm or cold, on its own, or add a little Keto Whipped Cream.

Nutrition in 1 Serving

|| || |Calories|282 kcal| |Carbohydrates|2 grams| |Fat|27 grams| |Fibre|1 gram|

Whether you’re new to the Ketogenic diet or a seasoned follower, this easy custard recipe is sure to become a staple in your dessert collection, just like my beloved Keto Bulletproof Coffee Ice Cream. Don’t miss out on this irresistible treat that epitomizes Keto indulgence at its finest – it’s an absolute must-try!  Do give it a try! If you have some important tips, suggestions, remarks, etc. to make about the recipe, then please do share them with us in the comment box below. I would love to hear from you.

Also, stay tuned for more content on Keto weight loss, health, and recipes. 

Uthappam ingredients

• 1/4 cup almonds ground to a fine flour
• 1 egg white whisked to a frothy consistency
• 50g mozzarella cheese shredded
• 2 Tbsp lactose free milk
• asafoetida 1 pinch
• salt to taste

Mix everything into a batter. Add a splash of water if needed.

Pour ghee or sesame oil to glaze a hot pan and pour batter and spread thin to form the Uthappam base. Sprinkle chopped onions and green chillies while the top is still gooey and flip when the edges crisp up.

Just wanted to share what worked for me by 8 pounds lost in last 2 weeks. Also ketones consistently between 0.5 and 1.5.

My Plan :

Morning :

3 Egg whites, coffee with almond milk

Afternoon : Salad with mixed greens, Egg cut into small pieces, Cheese, Olive oil, Crushed nuts (Almonds, Pecans and Walnuts)

Evening : Few nuts, Alternate days - Avocado with cassava flour chips

Night : Two almond tortillas, Any curry which is Indian style (with Tofu or Egg white)

I am a vegetarian for this year so I am going to stick yo lots of egg whites and Tofu in curries. Almond tortillas you can get in Costco are lifesaver for me.

I'm suffering from stomach issues like bloating/gas since I started eating roti of keto flour. Or, feels like this is not helping in my weight lose journey. Am I being wrong here?

Can anyone give me a kito genetic diet for alocholic fatty liver i will be much thankful for it if you help me in any way by replying

I did keto few years ago for like a month or two and it bought remarkable change. I am suffering from multiple health problems due to my weight and I am on anti psychotics too which make losing weight hard. I really don’t have much resources (or budget) to do anything fancy. This was the routine I followed with an hour of yoga everyday: 10am: one paratha with whatever sabji was made for my parent’s tiffin 10:30 Yakut one bottle 1pm: midnight oats (oats in Greek yogurt and a bit of milk with berries and different seeds) 5:30pm: a mug of papaya shake with seeds 7:30pm: an omelette and two breads I know this isn’t exactly keto but i really want to lose weight as my condition is getting lethal, please help.

Starting date: 31st August 2024. SW: 84.1 kg CW: 79.4 kg Lost: 4.7kg. Usual meals:

1. Cauliflower rice and coconut cream kadhi.
2. Cheesy paneer bhurji in an almond wrap
3. Cucumber paneer salad
4. Protein shakes
5. Mushroom tikka
6. Sauteed or steamed veggies with small amount of peanuts
7. Nut butters with black coffee
8. 85-90% dark chocolate as dessert.

Excited for the next month. If you're stuck in your weighloss journey, try keto. To break a plateau or just lose without being too hungry. It can be a good tool.