LCHF Diet Plan

1. Morning
 6 AM: Tea with 20-25 gm unsalted butter - NO Sugar
 8 AM: 75-100 Soaked Almonds (No other food 2hrs before and after)

OR take one of the breakfast item below instead of Almonds. However Almonds are highly recommended for
Vegetarian in case one cannot take Eggs..

2. Breakfast
 4 Boiled eggs/ Omelet/Scrambled eggs (This gets ~ 40 gms Fat and 40 gms Protein DONOT remove yellow
Yolk)
 Full cream Milk only if feel hungry, possibly can add little butter, NO sugar
OR
 Sprouts Salad (Green Gram/moong daal sprouted and steamed/boiled 100gms with Cucumber, capsicum,
Onion Cabbage, Lettuce) If needed add little(20-25 gms) Cheese scrapping and microwave for the Cheese
to melt)
3. Mid-morning snack
 Lassi (Not for weight loss stage) Buttermilk with more water and less curd mix can be taken..
 Cucumber or green salads can be taken. If needed add little(20-25 gms) Cheese scrapping and microwave
for the Cheese to melt)
 Coconut few pieces (Can avoid during weight loss stage)
4. Lunch
 Any above ground grown vegetable curry or stir fry cooked in butter or desi ghee(avoid corns, baby corn,
potato kind of starchy items)
 ~50 gms Plain Curd made from full cream milk.

OR
  Sprouts Salad (Green Gram/moong daal sprouted and steamed/boiled 100gms with Cucumber, capsicum,
Onion Cabbage, Lettuce) If needed add little(20-25 gms) Cheese scrapping and microwave for the Cheese
to melt)

OR

 Green Veg Salad with 100-150 gms Paneer/Cottage Cheese

 Spinach/Palak(Edible Green Leaves) smoothie

OR

 150 – 200gms Fish/Chicken with skin/Mutton with FAT

5. Mid evening snack
 Tea with 20-25 gm butter
 Desi Ghee Roasted Soaked Almonds (25-50 pcs if not taken in morning. Note no other food ~2hrs before
and after)
 Vegetable Soup (No corn flour, No sugar no other form of Starch)
6. Dinner
 Any above ground grown vegetable curry or stir fry cooked in butter or desi ghee(avoid corns, baby corn,
potato kind of starchy items)
 ~50 gms Plain Curd made from full cream milk.
 Flex seeds fried or any form that you are ok with(Optional)

OR

 Sprouts Salad (Green Gram/moong daal sprouted and steamed/boiled 100gms with Cucumber, capsicum,
Onion Cabbage, Lettuce) If needed add little(20-25 gms) Cheese scrapping and microwave for the Cheese
to melt)

OR

 Green Veg Salad with 100-150 gms Paneer/Cottage Cheese

OR

 150 – 200gms Fish/Chicken with skin/Mutton with FAT

GENERAL NOTE:
 Not All 5 time eating is recommended..
 That is only for guidance if one feel paranoia on not eating regular carb based foods
 EAT ONLY IF YOU FEEL Hungry
 High FAT diet does not require one to eat often
 As long as the daily required calories/protein/Fat are provided no worries about 5/3 time eating
 Initial few days one might get constipation. Including Spinach/Palak/Green Leaves will help eliminate
this. Else take Isabgol Husks to get rid of the constipation

Calories Required Calculation

Men
(10 x weightKgs)+ (6.25 x heightCms) – (5 x ageYrs) + 5
i.e. (10 x 75) + (6.25 x 165) – (5 x 40) + 5
750 + 1031.25 – 200 + 5 = 1586.25 Calories for a man of 75 kgs weight, 165cms height and 40 yrs age.
Women
10 x weightKgs)+ (6.25 x heightCms) – (5 x ageYrs) – 161
Protein Needs:

Multiply your weight in kilograms by 0.8 to determine how many minimum grams of protein you need per day.

For example, if you weigh 68 kilograms, you need about 54 grams of protein per day.
Weight lifters need up to 1.8 grams per kilogram per day, while
endurance athletes require up to 1.4 grams of protein per kilogram of body weight.

Above Ground Recommended Vegetables:

Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant,
olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, Capsicum, tomatoes etc.

Salads
 Cucumber
 Red/Orange Carrot Avoid during weight loss stage
 Tofu is BAD and Not recommended as this is from Soya bean Reasons:
 Broccoli
 Zucchini
 Radish
 Lettuce
 Cabbage
 Capsicum
 Onions
 Tomato

Beans allowed
 Green Gram/Moong daal
 Rajma
 Black channa (Avoid these as the carb content is very high)

Oils Fats to be used for cooking:

  Butter
 Desi Ghee
 Coconut Oil
 Olive Oil Extra Virgin
 Animal Fats

Exercise
 20 min of walk
 30 min of yoga

A BIG NO… For Below Items..

Reference Courtesy: https://www.dietdoctor.com/low-carb

https://www.livestrong.com