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.
Pradeep Pandiyan is 32 and lives in Bangalore. Two years ago he weighed 102 kg. Today he weighs 89 kg, which is 13 kg down on a keto way of eating.
Steady, not fast
Thirteen kilos over two years is a little over half a kilo a month on average. It is not a dramatic number, and that is the point. Slow loss that fits into normal life is usually the kind that lasts.
Weeks when nothing moved
Over two years there were bound to be stretches where the scale stayed put. That is normal on keto, as on any diet. Sticking with the routine through those weeks, rather than giving up or cutting food too hard, kept the overall trend going down.
What a typical keto day can look like
Every plate is different. As an example, a simple keto day for a busy schedule might be:
- Breakfast: eggs cooked in Cow Butter, or a shake with Whey Protein (plain) when short on time
- Lunch: Keto Bread with an omelette or chicken, plus salad
- Evening: Pumpkin seeds or Premium Almond
- Dinner: meat or paneer with vegetables cooked in Virgin Groundnut oil
- Occasional treat: Keto nacho chips, counted in the day's carbs
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
Pradeep's 13 kg took two years. Results vary from person to person, so speak to your doctor first, get your baseline tests done, and choose a pace you can keep up.
Individual results vary. Shared with the customer's permission. Consult your doctor before starting any diet.
