🌿 TARGETED KETO
Each alphabet includes:
• Ayurvedic View
• Preparation
• Consumption Time
• Food Combining Guidance
A – Avocado
Ayurvedic View:
Vata ↓ | Pitta mild ↓ | Kapha ↑ (if excess)
Heavy, oily, grounding.
Preparation:
-
Fresh avocado mashed with rock salt + black pepper + lemon
-
Can blend into coconut chutney
-
Avoid heating
Consumption Time:
-
Breakfast or Lunch
-
Avoid at night (heavy)
Combine With:
-
Cucumber
-
Olive oil
-
Pumpkin seeds
Avoid: milk, fruits
B – Butter (Desi Cow Ghee preferred)
Ayurvedic View:
Boosts Ojas, improves Agni in small quantity
Best fat in keto
Preparation:
-
Use for tempering jeera, curry leaves
-
Add 1 tsp over hot vegetables
Consumption Time:
-
Morning empty stomach (½ tsp)
-
With lunch
Combine With:
-
Moong sprouts (small)
-
Keto roti
Avoid: heating repeatedly
C – Coconut (Kerala Keto Base)
Ayurvedic View:
Pitta ↓ | Vata ↓ | Kapha ↑ (in excess)
Preparation:
-
Coconut chutney
-
Coconut milk vegetable stew
-
Coconut oil for cooking
Consumption Time:
-
Breakfast & Lunch ideal
Combine With:
-
Moringa leaves
-
Ridge gourd
Avoid: banana, jaggery
D – Drumstick (Moringa)
Ayurvedic View:
Improves digestion, anti-inflammatory
Preparation:
-
Drumstick leaf stir fry in coconut oil
-
Add cumin + garlic
Consumption Time:
-
Lunch best
Combine With:
-
Paneer
-
Ghee
Avoid: heavy curd at night
E – Eggs (Country eggs preferred)
Ayurvedic View:
Strengthening, Kapha ↑ if excess
Preparation:
-
Boiled
-
Ghee omelet with spinach
Avoid deep frying
Consumption Time:
-
Breakfast best
-
Avoid late night
Combine With:
-
Avocado
-
Sauteed greens
Avoid: fruit + milk combo
F – Fenugreek (Methi)
Ayurvedic View:
Balances blood sugar
Improves Agni
Preparation:
-
Soak seeds overnight
-
Use leaves in stir fry
Consumption Time:
-
Morning soaked seeds
-
Lunch leaves
Combine With:
-
Lemon water
-
Spinach
G – Ginger
Ayurvedic View:
Strong Agni enhancer
Reduces Keto adaptation fatigue
Preparation:
-
Ginger tea
-
Add to all cooking
Consumption Time:
-
Before meals (small piece)
Combine With:
-
Lemon
-
Rock salt
H – Himalayan Rock Salt
Ayurvedic View:
Balances electrolytes in keto
Preparation:
-
Add pinch to warm water
Consumption Time:
-
Morning
-
During fasting window
I – Indian Spices (Jeera, Turmeric, Pepper)
Ayurvedic View:
Prevents Ama accumulation
Preparation:
-
Temper in ghee
-
Add turmeric to vegetables
Consumption Time:
-
Lunch & Dinner
J – Jeera Water
Preparation:
Boil 1 tsp cumin in water
Time:
Morning empty stomach
Benefits:
Reduces bloating during keto shift
K – Keto Roti (Almond flour + Psyllium)
Preparation:
Almond flour + warm water + pinch salt
Cook in ghee
Time:
Lunch only
Combine With:
Paneer curry
L – Leafy Greens (Spinach, Amaranth)
Ayurvedic View:
Light, detoxifying
Preparation:
Steam lightly in coconut oil
Time:
Lunch best
Avoid raw excess (Vata aggravation)
M – MCT Oil (Modern + Ayurvedic adaptation)
Use carefully
Start ½ tsp
Time:
Morning coffee or herbal drink
Avoid if Pitta high
N – Nuts (Almond, Walnut)
Preparation:
Soak overnight
Time:
Morning 5–6 only
Avoid salted roasted versions
O – Olive Oil (Cold pressed)
Use raw over salads
Do not deep fry
Lunch only
P – Paneer
Ayurvedic View:
Kapha ↑ if heavy
Best fresh homemade
Preparation:
Saute with turmeric + pepper
Time:
Lunch only
Avoid night
Q – Quinoa (Limited)
Not strict keto but transitional
Use small portion if needed
R – Ridge Gourd
Light vegetable
Cook with coconut
Dinner friendly
S – Seeds (Pumpkin, Chia, Flax)
Roast lightly
Add to salads
Morning or Lunch
T – Tulsi Tea
Reduces cravings
Balances stress hormones
Evening 5–6 pm
U – Urad Dal (Avoid in strict keto)
Too carb heavy
Only micro quantity if needed
V – Vegetable Soups (Clear)
Bottle gourd + pepper + ghee
Dinner ideal
W – Warm Water Therapy
Sip all day
Improves fat metabolism
X – Xylitol (Optional sweetener)
Use rarely
Avoid daily habit
Y – Yogurt (Homemade)
Only daytime
Add roasted jeera
Avoid night (Kapha)
Z – Zucchini
Excellent keto sabzi
Cook with garlic + coconut oil
Dinner friendly
🌞 DAILY TARGETED KETO TIMING (Ayurvedic Aligned)
6:00 AM – Warm jeera water + ginger
8:00 AM – Eggs + avocado / soaked nuts
1:00 PM – Paneer + leafy greens + coconut veg
5:30 PM – Tulsi tea
7:00 PM – Light vegetable soup + ghee
No food after 8 PM
⚖ DOSHA ADJUSTMENTS
If Vata dominant:
-
More ghee
-
Avoid raw salads
-
Warm cooked food only
If Pitta dominant:
-
Reduce MCT
-
Avoid excess chili
-
More coconut
If Kapha dominant:
-
Reduce paneer
-
No nuts excess
-
More ginger + pepper
🔥 Common Mistakes
❌ Excess cheese
❌ Too much nuts
❌ Cold salads at night
❌ Skipping electrolytes
❌ No spice (Agni weakens)
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