Keto Diet Lose Weight is one of the most popular and effective methods for people who want fast fat loss and better body shape. The keto diet is a low-carb, high-fat diet that helps your body shift from using carbohydrates for energy to using stored fat. When you reduce carbs and increase healthy fats, your body enters a stage called ketosis, where it burns fat more efficiently for energy.
This is why many people follow the keto diet to lose weight quickly, reduce belly fat, control hunger cravings, and improve overall energy levels. With the right food choices like eggs, healthy fats, low-carb vegetables, and high-protein meals, the keto diet can support weight loss in a healthy and sustainable way.
In keto diet, we need from 70% to 75% fat. One should take from 20% to 25% of protein, and only from 5% to 10% of carbohydrate should be taken!
Keto Diet Lose Weight: 4 Weeks’ Plan
In a country like India, the practice of keto diets has started growing in recent few years, since the attention of the people has started moving towards this, then you too might be wondering how to start keto diet loss weight to lose those extra fats from the body. However, one should do this diet under the care of a dietitian.
To reduce weight, you have to take high fat, less protein, and the least amount of carbohydrate in your keto diet lose weight plan. Now see the keto diet lose weight 4 week plan in this article to lose extra fat from your body quickly.
The following is from 1 week to 4 weeks keto diet lose weight plan. Check the following very carefully.
WEEK 1
Breakfast
Cheesy egg omelets baked in olive oil or butter
Or
Cheesy scrambled egg with beans and onions cooked in virgin olive oil
Morning Snack
2 half-boiled eggs
1 avocado
Lunch
Creamy spinach soup with lightly fried broccoli
Or
Baked French beans along with Paneer
Or
Salads made with spinach, fried mushrooms, capsicum, olive oils, sometimes put chicken, sometimes put eggs, and sometimes put a high amount of vegetables
Evening Snack
1 cup of green tea
2 cream cracker biscuits
Dinner
Grilled lemon chicken
Or
Fried paneer with a spice of your choice
Or
Cauliflower salad or cabbage with curry
Night Time Snack
A handful of dry fruits or nuts
Eat after every few hours but in a small amount. This habit will help in digestion and gradually help to lose weight.
WEEK 2
Breakfast
Baked spinach with cheese and cream
Butter coffee or tea made with unsalted butter
Morning Snack
Mixed veggies salad
Lunch
Spicy fried Paneer and pumpkin
Or
Soybean curry and grilled seafood
Or
Salads made with spinach, fried mushrooms, capsicum, olive oils, someday put chicken, someday put eggs and someday put a high amount of vegetable
Evening Snack
1 cup of green tea you
2 biscuits of your choice
Dinner
Boiled chicken
Or
Paneer dish and fried French beans
Or
Creamy mushroom made with butter
Night Time Snack
1 cup of almond butter milk
In the second week, you start mixing coconut oil, cream, and butter. It is a bit difficult but if you want to lose weight then you will have to eat.
WEEK 3
Breakfast
Cauliflower cooked in coconut milk or coconut oil
Or
Coffee or tea made with unsalted butter
Morning Snack
1 cup blueberries
Lunch
In the afternoon drink a little bit of water
Or
Take green tea or lemonade without sugar.
Dinner
6 to 8 soaked almonds for the rest of the week
Spinach and egg omelet, with a high amount of cheese
Or
Chicken with spinach in Pasto sauce fried in extra virgin olive oil
Or
Roasted chicken, spinach and cheese salad
Night Time Snack
15 to 20 nuts of your choice
The 3rd week is called the Fasting Stage. That’s why you will have breakfast in the early morning and in the afternoon you will not have to eat anything, and after 12 hours of fast, you will take more fatty foods in the dinner. This fast is called continuous fasting.
WEEK 4
Breakfast
1 glass lemonade without sugar
Then drink plenty of water throughout the day
Lunch
In the afternoon drink a little bit of water
Or
Take green tea or lemonade without sugar.
Evening Snack
1 cup of green tea
Dinner
Green beans fried with coconut oil
Grilled chicken or boiled chicken or lemon chicken
Spinach cooked in cheese, cream, and milk
Fried Vegetables
Night Time Snack
10 to 12 almonds
This week, you have to eat only at night. During fasting all day you can take the green tea and lemonade (salt and pepper) without sugar. Plus you drink more water. If this fasting is going to be very difficult for you, then you can go back to the second week’s diet and start from there again.
FAQs:
Q. Can the keto diet help you lose weight fast?
A. Yes, the keto diet can help you lose weight quickly by reducing carbs and forcing the body to burn fat for energy. Many people also lose water weight in the first week, followed by fat loss with consistency.
Q. How many carbs should I eat on keto for weight loss?
A. For weight loss, most keto diets allow 20–50 grams of net carbs per day. Staying within this limit helps your body stay in ketosis and burn fat efficiently.
Q. How long does it take to see weight loss results on keto?
A. Some people see results within 3–7 days, mainly water weight. Real fat loss usually becomes noticeable within 2–4 weeks depending on diet, activity, and calorie intake.
Q. What foods should I eat on a keto diet lose weight?
A. Best keto foods include:
Eggs
Chicken, fish, meat
Paneer and cheese
Healthy fats (olive oil, butter, ghee)
Low-carb vegetables (spinach, cauliflower, broccoli)
Nuts and seeds
Q. What foods should I avoid on keto?
A. Avoid high-carb foods like:
Sugar and sweets
Rice, wheat, bread
Potatoes
Soft drinks and juices
Most packaged snacks
High-sugar fruits (banana, mango)
Q. Can I lose belly fat on the keto diet?
A. Yes, keto helps reduce overall body fat, including belly fat. For better results, combine keto with walking, strength training, and proper sleep.
Q. Is keto safe for everyone?
A. Keto is safe for many people, but it may not be suitable for everyone. People with diabetes, kidney disease, thyroid issues, or pregnant women should consult a doctor before starting keto.