VRK diet: What is Veeramachineni Rama Krishna Ketogenic Diet?

What is VRK Diet?

It is a form of Keto diet made popular by a person called Veermachineni Rama Krishna in Andhra Pradesh. 

He claims that it can cure some cases of Diabetes, Hypothyroidism, and some other chronic diseases. 

Do you want to know more about VRK diet?

“Today more than 95% of chronic disease is caused by ‘FOOD CHOICE’, toxic food ingredients, nutritional deficiency and lack of physical exercise.”

 

“It is Health that is real Wealth and not pieces of gold and silver.”

 

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. The most common health problem these days is Over-weight/ Obesity, which is the root cause for many other health problems. To fulfill our duty of good health, many of us follow different diets.

 

We have many diet plans coming into light these days and one such diet plan which I have heard and met people who have followed is VRK diet. People have experienced changes in their health before and after the diet plan.

 

This is popularly known as Veeramachineni Rama Krishna Diet, as he is the person who has brought this diet plan to the public and explained the diet plan in detail.

 

Let us first see what this diet plan is about!

 

  • In this diet plan, you will have to completely avoid rice (both white and brown rice), millets, milk, fruits, fruit juices, honey and also all types of dals.
  • In this diet we will reduce the fat intake to 70-100 grams per day.

 

How the diet plan works?

 

For instance, your body takes 2000 calories per day. Now consider during this diet plan you will take only 500 calories per day; the remaining 1500 calories will be taken by the body from the fat deposits in your body. This way, the excess fat in your body will be burnt.

 

Basic plan and key to the diet

 

  • Eat only when you are hungry.
  • Eat only till your hunger is satisfied.
  • Do not eat again until you are hungry.
  • There is no one particular time for you to eat in a day, you can eat at any time of the day, even may be early in the morning at 4 am.
  • Have solid diet only 2 times (or 3 times based on your hunger) in a day and you can have liquid diet any number of times in a day.

 

Who should be careful while following this diet?

 

  • People with kidney problems may face more problems as this diet includes high intake of protein.
  • People facing problems in pancreas and people who have been taking tablets from a long duration of time and organs having been affected due to medication, may not find any use or effect from the diet plan.
  • It is suggested that the people with above mentioned problems and conditions may not follow this diet. People with no such complicated health issues can follow the diet and it is recommended to take some medical tests before and after the diet plan.
  • Some recommended medical tests are:
  • BP
  • HBA1C
  • Blood sugar level
  • Complete Blood Count
  • Urinalysis
  • Lipid profile
  • Liver Function Tests
  • Kidney function Tests
  • Thyroid Function Tests
  • Uric acid levels
  • Serum creatinine levels.

 

Let us start the diet plan

Let us first know what to eat and what not to eat during this diet plan.

 

Food items to be avoided

  • Rice and rice products
  • Ragi, jowar, millets and similar types
  • Milk, thick Yogurt [Curd], coffee, tea, sugar and sweets
  • All varieties of dals
  • Corn
  • Fruits and fruit juices
  • Coconut water
  • Honey
  • Smoking, drinking and outside food and junk food is a complete ‘NO’ during this diet.
  • Avoid prasadam and teertham given in temples during this diet.

 

Vegetables to be avoided

  • Potato
  • Elephant foot
  • Yam
  • Sweet potato and similar types
  • Beetroot
  • Beans and verities
  • Green peas
  • Raw banana
  • All refined oils are strictly NO

 

Items to be consumed

 

  • Vegetables other than the restricted ones
  • Paneer- up to 100 grams per day
  • Dry coconut- ½ a chip per day
  • Buttermilk- mix 2 spoons of curd in 1 liter of water without salt and you can add lemon into this buttermilk.
  • Lemon
  • Ginger tea- add chopped ginger into a cup of water and let it come to a boil. Have it without sugar
  • Green tea

 

Partly consumable vegetables

  • Onion- 1 per day
  • Tomato- 1 per day
  • Carrot- 1 per day

 

Oils to be consumed

 

  • Coconut oil (most preferred)
  • Ghee
  • Butter
  • Virgin olive oil
  • Cream on curd
  • Cheese (doesn’t count under fat consumed per day)

 

Nuts &seeds to be consumed

  • Badam [Almonds]- up to 10 per day

VRK DIET ALMONDS

  • Pistachios- up to 10 (salted or unsalted) per day

VRK DIET PISTACHIOS

  • Walnut- up to 6 per day

VRK DIET WALNUTS

 

  • Soak badam and walnut in water overnight and have them in the morning after peeling off the skin specially badam.
  • Flax seeds and white till (sesame seeds)- take them in a pan and fry with little ghee and make a powder of them and have 5 spoons each per day.

VRK DIET FLAX SEEDS

VRK DIET SESAME SEEDS

  • Sunflower seeds, pumpkin seeds and watermelon seeds- take all 3 seeds in equal quantity and fry them in a pan with some ghee. Make a powder and have 5 spoons of this mixed powder per day.

VRK DIET SUNFLOWER SEEDS

VRK DIET PUMPKIN SEEDS

 

You can have bullet proof coffee- it is basically black coffee with butter in it.

 

Vegetarian food

Take mentioned vegetables and mentioned oils and cook them like any other normal curries.

  • Take some oil in hot pan
  • Add some mustard and cumin seeds in the pan
  • Toss in the vegetables
  • Add salt (sea salt or rock salt)
  • Add some chili powder, turmeric powder and also little garam masala (homemade).
  • Let the veggies cook for some time and then enjoy the delicious curry.
  • NOTE that in this diet plan you will be having only the curry and not any rice or roti.

 

Non-vegetarian food

  • Up to 6 eggs (preferably white parts of the egg and 1 or 2 egg yolks) per day and you can have these 6 eggs in any form you like, may be boiled or omelet or even in curry.
  • Up to 300 grams (for men) and 250 grams (for women) of chicken/fish/mutton cooked in specified oils only.
  • You can marinate the chicken/fish/mutton with some sea salt, chili powder, turmeric, lemon, ginger-garlic paste and homemade garam masala. Then you can cook it in specified oils.
  • DO NOT use hing/ asafoetida in both vegetarian diet and non-vegetarian diet.

 

Vegetable soup

  • Add some vegetables roughly chopped in a cooker with water and cook them.
  • Smash or mash the vegetables after it cools down a little.
  • Strain out the veggies, remove the vegetable pulp and take only the water.
  • Add little salt, masala and lemon for taste in the water and your soup is ready.

 

Homemade garam masala

 

  • Take the following spices
  • Bay leaf
  • Cinnamon
  • Coriander seeds
  • Shajeera
  • Cumin seeds
  • Star anise
  • Green cardamom
  • Clove
  • Take each off them separately in a pan and fry them on low to medium heat till you get the fragrance of the spice. Do not over fry them.
  • Let them all cool.
  • Grind them together and the homemade garam masala powder is ready.

 

4 pillars of the diet plan

Basically, we have 4 pillars in the diet plan which we have to complete every day during the diet.

 

  • Pillar 1: 70 to 100 grams of fat (oils mentioned) per day [ for 1st 10 days]
  • 30 to 40 grams of fat per day [ from 11th day] {if you feel tired or you feel you are not comfortable then you can again take 70 to 100 grams of fat even after 10 days}

 

  • Pillar 2: 3 lemons per day (you can have them directly or add them in the water you consume in a day or even add them in the buttermilk or in curry)

 

  • Pillar 3: 4 liters of water (liquids that include in these 4 liters are buttermilk, lemon water, fats mixed with water, normal water. NOTE: soup and bullet coffee doesn’t count in the 4 liters)

 

  • Pillar 4: 1 multivitamin tablet per day before bed (when you are on solid diet that is if you are including curries and nuts in your diet)
  • 2 multivitamin tablets per day one in the morning and another before bed (when you are having only liquid diet that is if you are NOT including curry and nuts in your diet).

 

Daily diet plan

  • Morning: – with empty stomach, take one glass of luke warm water with half lemon juice in it. Followed by 2 spoons of fat, then exercise for 15-20 mins.
  • Breakfast: – curry with any specified vegetables and oils. Followed by badam, Pista and walnuts then buttermilk with lemon and ginger tea.
  • After breakfast till dinner: – be on liquid diet that is either soup or buttermilk.
  • Dinner: – you can have curry similar to breakfast if you are hungry else you can manage with buttermilk and soup.

 

Points to remember

  • Do not forget to complete the 4 pillars of the diet.
  • Eat only when you are hungry and do not over eat.
  • This diet is manly based on fat intake and will always keep you full with sufficient energy and most of the time you will NOT feel hungry or tired.
  • You can consider 1 meal, 2 meal or 3 meal plan (having curry once, twice or thrice) based on your hunger.
  • It is preferred to follow 2 meal plans but if you feel hungry, you can have curry similar to breakfast in the morning, afternoon and night.
  • Use only sea salt or rock salt and NOT iodized salt.
  • DO NOT use refined oils.
  • If you are on liquid diet and want to start solid diet, always start with nuts only and do not jump directly to curry or eggs.
  • If you miss your diet at any point of time, you can get back to diet by following liquid diet for 5-10 days then start with solid diet again and complete your diet plan. (Though missing your diet plan is not recommended but this is just an option in unavoidable conditions)
  • You can follow or extend your diet plan as per your requirement that is, until you reach your targeted weight or if you are a diabetic patient, you have to follow it for 3 months or till you reach your targeted sugar levels.

 

Benefits of the diet plan

  • Reduces sugar/ diabetes
  • Helps with Thyroid dysfunction
  • Reduces psoriasis
  • Improves eye vision
  • Reduces joint pains and spondylitis
  • Reduces obesity

Cautions

  • People having diabetes and following this diet must be careful and have a daily check on their sugar levels.
  • Diabetic patients on tablets should stop taking tablets from 2nd or 3rd day of the diet as the diet makes your sugar levels fall down and if you take tablets, it can cause low sugar levels.
  • Diabetic patients have to follow this diet for 3 months for better results.
  • It is recommended that after 24 days of the diet, one should STOP taking the fat (coconut oil/ghee/butter or any other fat mentioned) which you are taking directly like in bullet proof coffee / in soup/ in warm water for 4 days. You can take the fats in curries but reduce the intake to 30 to 40 grams only per day.
  • Have a daily check on your weight and doing exercise for better results.
  • It will be difficult for our body to change the metabolism. For instance, we give fat to our body and no glucose, so our body takes the glucose from the cells and then from other parts of body where there is glucose stored.
  • It takes some time for our body to adopt to the new changes so for a few days (may be 3-4 days), we might be uncomfortable or observe some effects like vomiting, diarrhea, headache, hair fall, giddiness, rashes and some may face shivering of legs. But these are only temporary (our body acts similar to a cranky child, just have patience). Take supporting tablets for any of these effects.
  • These effects can differ from person to person and some may not have any of these effects at all.

 

How to stop the diet?

 

After you have reached your diet goal, you can come back to your normal diet. The following are recommended to be followed for good and long-term results and to make your body ready for your normal diet again.

 

  • For 1st week:
  • Take sprouts, include honey, seasonal fruits and other nuts like cashew nuts into your breakfast and have your breakfast around 8 am.
  • Take brown rice/millets in your lunch with curries in the ratio 1:2, having 1 part of rice/millets and 2 parts of curry. Have your lunch between 12pm and 1 pm.
  • In the evening before 7 pm, have seasonal fruits and fruit juices.

 

  • For next 2 weeks:

You can add your favorite breakfast or your favorite lunch or even munch some snacks in the evening. Make sure you follow a process:

  • When you include your favorite breakfast like Dosa/ Idli or any other breakfast, make sure you have ONLY brown rice/millets in lunch and ONLY fruits in evening.
  • When you want to have your favorite heavy lunch, have only sprouts and nuts in breakfast and only fruits in evening.
  • If you want to munch on some snacks in evening, have sprouts in breakfast and millets in afternoon and you can happily munch on your snacks in the evening.

 

Conclusion

 

  • Slowly add other veggies into your diet and you can see a huge difference in your health before and after the diet.
  • Try not to use refined oils even after you finish your diet plan.
  • Try avoiding white rice.
  • Best and preferred method is to consult a doctor before starting the diet. Just to be clear about your present health conditions or in-case you are allergic to any of the recommended items mentioned in the diet plan.

 

This is what VRK diet is based on the research online from various articles and his YouTube videos.

 

The purpose of this blog post is not to recommend or endorse this diet. If you choose to follow this diet, it is completely your responsibility. This is my attempt to make you understand about VRK diet. 

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