Please read first: This story is one person's experience and general information, not medical advice. Talk to your doctor or a registered dietitian before you start any diet, especially if you are pregnant, have diabetes, kidney or heart conditions, or take regular medication.
Raja Sukumar is 43 and lives in Coimbatore. Three years ago he weighed 98 kg. Today he weighs 72 kg. That is 26 kg in total, lost slowly on a keto way of eating.
A slow change, not a crash diet
Twenty six kilos over three years works out to well under a kilo a month on average. The loss was not even. Like most people who stay with keto for a long time, Raja saw faster progress at the start, then stretches where the scale barely moved, and then more slow progress after that.
Plateaus along the way
Plateaus are normal on any long diet. The body adjusts as weight comes down, and weeks or even months can pass with little change. Staying consistent through those stretches, rather than cutting food drastically, is what kept the overall trend moving in the right direction.
Keeping it off
Reaching a lower weight is one part of the story. Holding it is the other. Much of the third year was about maintenance: eating in a way that keeps the weight steady instead of chasing the next number.
What a typical keto day can look like
Every person's plate is different. As an example, a simple Indian keto day built from pantry staples might be:
- Morning: black coffee or tea, with a spoon of Cow Ghee if you like
- Lunch: vegetables cooked in Virgin Coconut Oil, paneer or eggs, and rotis made with Keto Flour
- Snack: a handful of Keto Trail mix or Walnut Kernels
- Dinner: chicken or fish curry with Paleo masala, or a vegetable stir fry
For a full week of ideas with calories and macros, see our 7-day Indian keto diet plan.
If you are thinking of trying keto
Raja's result took three years of steady effort. Results like this vary a lot from person to person, so speak to your doctor first, get your baseline tests done, and go at a pace you can keep up.
Individual results vary. Shared with the customer's permission. Consult your doctor before starting any diet.
