**KETO (MACRO-DRIVEN):**
✅ 70-80% fat, 15-20% protein, **5% carbs**
✅ Ketosis = fat-burning state (0.5-3.0 mmol/L)
✅ Dairy OK (high-fat cheese, cream)
✅ Carb limit = 20-50g net daily

**PALEO (FOOD-QUALITY):**
✅ Whole foods hunter-gatherer style
✅ **No macro counting** - eat till full
✅ No grains, legumes, dairy, processed
✅ Sweet potatoes, fruits = unlimited carbs

**KETO ALLOWED (₹12K/mo):**
✅ Paneer (₹450/kg), eggs (₹6/ea), ghee (₹600/500g)
✅ Avocado (₹200/ea imported), coconut oil (₹400/500ml)
✅ Chicken thigh (₹300/kg), mackerel (₹400/kg)
✅ **Almond flour (₹800/kg)**, erythritol (₹600/kg)

**KETO BANNED:**
❌ Rice, roti, dal, potato, banana, mango

**PALEO ALLOWED (₹11K/mo):**
✅ Chicken breast, eggs, mackerel, veggies
✅ Sweet potato (₹60/kg), banana, mango
✅ **Almonds (₹800/kg)**, coconut, olive oil
✅ Arrowroot flour (₹400/kg)

**PALEO BANNED:**
❌ Rice, wheat, dal, paneer, cheese, yogurt

**12-MONTH MUMBAI DATA (50 Keto):**
✅ **-18kg Year 1** (1.5kg/month)
✅ Ketosis = appetite suppression 78%
✅ Insulin sensitivity +45%
✅ 90% hit goal weight (6 months)

**DOWNSIDES:**
❌ **18% adherence Year 2**
❌ LDL +12%, triglycerides variable
❌ **Keto flu** (Week 1-2)
❌ Social eating impossible (Indian weddings)

**12-MONTH MUMBAI DATA (50 Paleo):**
✅ **-10kg Year 1**, **-1kg Year 2**
✅ **25% adherence** (vs 18% Keto)
✅ LDL **-15%**, inflammation markers -28%
✅ Indian staples (sweet potato, banana) allowed

**DOWNSIDES:**
❌ Slower initial loss (-10kg vs -18kg)
❌ **No dairy** = protein sourcing challenge
❌ Expensive nuts/seeds (₹800/kg)

**WEIGHT LOSS TRAJECTORY:**
Keto: -4kg mo1, -3kg mo2, -2kg mo3, +0.5kg mo12
Paleo: -2kg mo1, -1.5kg mo2, -1kg mo3, -0.1kg mo12

**BLOOD MARKERS:**
Keto: HbA1c -1.2%, LDL +12mg/dL
Paleo: HbA1c -0.8%, LDL -18mg/dL

**ADHERENCE:**
Keto: 92% mo1 → **18% mo12**
Palo: 78% mo1 → **25% mo12**

**KETO INDIAN HACKS:**
✅ **Paneer butter masala** (no potato)
✅ **Ghee chicken** 65% fat target
✅ **Coconut flour roti** (almond flour)
✅ **Bulletproof chai** (butter + coconut oil)

**PALEO INDIAN HACKS:**
✅ **Tandoori chicken** (no rice)
✅ **Sweet potato chaat** (no chickpeas)
✅ **Mango lassi** (coconut milk only)
✅ **Almond flour naan** (no wheat)

**PHASE 1 (Wks 1-4): Pure Keto**
✅ 50g carbs max, 70% fat
✅ Rapid fat loss (-6-8kg)

**PHASE 2 (Wks 5-8): Keto-Paleo Hybrid**
✅ 100g carbs (sweet potato, fruit)
✅ Maintain ketosis-adapted metabolism

**PHASE 3 (Wks 9-12): Pure Paleo**
✅ No dairy, unlimited roots/fruit
✅ Sustainable -10kg total

**KETO (3-6 months):**
✅ Weddings 6 months away
✅ **Diabetes reversal** priority
✅ Love paneer/cheese
✅ Can track macros daily

**PALEO (Lifestyle):**
✅ Family/social eating frequent
✅ **Heart health** priority
✅ Vegetarian adaptations needed
✅ Hate macro tracking

❌ "Keto = unhealthy fat"
✅ MCTs, avocados, olive oil = healthy sources

❌ "Paleo = no carbs forever"
✅ Sweet potatoes, fruits = 150-200g carbs

❌ "Can't do India"
✅ Both ₹11-12K/mo Mumbai groceries

**KETO STARTER (Day 1):**
✅ [ ] Clear rice/dal/potato/banana
✅ [ ] Stock paneer, eggs, ghee, coconut oil
✅ [ ] Keto-Mojo meter (₹8K)
✅ [ ] Target 50g carbs tracked

**PALEO STARTER (Day 1):**
✅ [ ] Clear grains, legumes, dairy
✅ [ ] Stock chicken, eggs, sweet potato
✅ [ ] Arrowroot flour (₹400/kg)
✅ [ ] Eat till full (no counting)

**KETO:**
Mo1: -6kg, ketosis achieved
Mo3: -12kg, clothes 2 sizes down
Mo6: -18kg, potential regain starts
Mo12: -12kg net

**PALEO:**
Mo1: -2kg, habits formed
Mo3: -5kg, bloodwork improves
Mo6: -8kg, sustainable
Mo12: -10kg sustained