Keto (Indian Adaptation)
Ultra-low-carb, high-fat eating using Indian ingredients: ghee, coconut, paneer, eggs, non-starchy vegetables.
Who Is This For?
People who respond well to low-carb (some do, some don’t — genetic variation is real). NOT recommended for high-intensity athletes or PCOS without supervision.
How To Execute
Carbs < 30g/day. Fats 60–70% of calories. Protein 25–30%. Replace rice/roti with cauliflower rice, replace dal with paneer/eggs, increase ghee + coconut oil. First 2 weeks: “keto flu” (electrolyte depletion) — supplement sodium, potassium, magnesium.
Sample Day (Macro-Mapped)
Breakfast: 2 eggs + 1 tbsp ghee + spinach (340 kcal, 16g P, 2g C). Lunch: paneer butter masala (no sugar) + cauliflower rice (480 kcal, 22g P, 6g C). Dinner: grilled fish + avocado + salad (420 kcal, 28g P, 4g C). Total: ~1240 kcal, 66g P, 12g net carbs.
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