Question

Indian Low Carb Diet Chart - Lose Weight Without Compromising Taste!

Dr.Sanjeev Kumar Singh · Accepted Answer

Being fit and healthy in this busy schedules has been a matter of concern for the majority of individuals. People want to get into their desired body shapes without having to burn a hole in their pockets. A healthy body keeps your mind and body synchronized elevating your overall performance. Physical exercise is one of the best ways to achieve your body goals but everyone doesn t get the time and motivation to spend a few hours in burning carbs through physical activity.

Low carbs diet comes as a savior in such cases. In fact, even if you are performing physical activities, the proper diet works as a catalyst and boosts the process of weight loss. Here is a complete diet plan of extremely handy food items within the budget for all those aspiring individuals who want to keep their diets as lowkey as possible and still maintain a healthy lifestyle:

Foods to include in Indian low carb diet:-

Almonds

Soaked almonds (5-8 pieces. This is the best way to start your day)
Roasted almonds for mid time snacking.
Nuts and seeds

Roasted soybean, roasted Bengal gram dal, roasted flax seeds, roasted sunflower seeds for mid time snacking.
Rajma/kidney beans there are a lot of dishes you can make using kidney beans
Mexican salsa with chopped veggies
Rajma Tikki (griddle cake) with coriander or curd and mint leaves dip/ chutney
Boiled kidney bean salad
Baked kidney beans with little cheese.
Mung dal:

Mung dal chilla / savory pancakes using yellow or green split mung dal. (you can add chopped veggies, coriander or even stuff it with paneer to add to taste and fiber)
Mung dal with veggies (recipe of mung dal with veggies)
Mung dal soup
Mogar (a famous Rajasthani preparation made with palak and mung dal)
Panner/cottage cheese:

Paneer bhurji with veggies (cook in very little oil)
Paneer tikka (marinate with the only curd and needed spices, and grill without any oil)
Cubed paneer salad
Palak panner veggie (homemade with little or no oil)
Sauteed paneer chilly in minimum olive oil
Curd:

Smoothies use any low carb fruit (avoid banana, mango, chikku, custard apple)
Salted lassi
Buttermilk
Flavor yogurt
As dressings on salads
Red channa

Boiled red channa salad with cucumber, tomatoes, and onion.
Pressure cooked red channa with tomato gravy (cooked in little or no oil).
Sprouts:

Mix sprouts salads
Mix sprouts dosa/pan cake
Mix sprout usual cooked in little or no oil
Mix sprouts bhel with little puffer rice.

Milk:

Plain or flavored, and hot or cold as you like it
Soy bean:

Soy milk and tofu
Roasted soybean
Soybean chunks or granules with homemade gravies in less oil
Egg white:

Boiled, scrambled or poached
Omelets with veggies
Chicken:

Steamed, broiled, baked or grilled form
In salads and brown bread sandwiches
Fish:

Steamed, broiled, baked or grilled

Now that you know what foods to eat in an Indian low carb diet, here are some tips on how you can adopt an Indian low carb diet for weight loss.

Tips for following an Indian low carb diet:

Choose complex carbs: Indian low carb diet calls for giving up on consumption of simple carbs and include more of complex carbs through whole grains like brown rice, oats, whole wheat, barley, whole wheat pasta, and whole wheat bread. These whole grains are complex carbs containing plenty of fiber. Intake of these foods will facilitate the weight loss process.

Increase protein intake: proteins help to get the feeling of satiety. They stabilize the blood sugar level and control your cravings. You can include more of low-fat dairy products, lean meats, beans, legumes and a total of around 50-gram protein per day.

Go high on high fiber food: having raw salads with your meals and with a good amount of fruits will ensure an increased fiber intake in the diet. Green leafy vegetables are rich in minerals and they help in certain health conditions like blood pressure and diabetes. Being high in fiber, they also aid in weight loss. Besides fruits and veggies, you can add flax seeds, fenugreek (methi) seeds, sprouts and whole grains to your meals.

Watch your fat: you need to avoid all trans fats. This means that you have to stay away from fast foods and deep-fried foods like fries, cutlets, cheese sticks and pakodas. Try to consume the monounsaturated fats (present in olive oil, peanut oil and mustard seed oil) as they help in limiting your carb intake and in bringing the feeling of satiety. Avoid saturated fats (present in butter, ghee and margarine).

Become a wise eater: low carbs and desserts is a rare combination. Most people have a misconception that excluding desserts completely from the diet will allow them to lead a healthy life. In actuality, it s not about the omission, but about choosing your food correctly without depriving yourself! all you need to do is to eat in limitation.

Every food, when eaten in limitation, can only benefit your health while undesirable consequences begin to appear once you stop watching your portion intakes. Staying within the limits helps in controlling and maintaining weight apart from helping in avoiding sugar hikes and in maintaining stabilized blood sugar levels. So eat wisely and be healthy.

Do regular exercises: after years and years of researches, experts have claimed that any person who is regular in his exercise has overall better health in comparison to a person who doesn t exercise. Exercise helps in maintaining good body weight, it keeps blood sugar levels under control and aids in the better functioning of the heart and other organs. You can increase your carb allowance window by exercising. Note in my experience of 10 years now I have noticed that an Indian low carb diet works to give good weight loss results only if the person includes exercises in his schedule while following the diet.

Avoid binging: most of the snacks that we binge on are carbs, whether it is a chocolate, a candy, pastries, chips or fries! if we learn to avoid binging, we will be successful in cutting down on a lot of unwanted carbs. Try to eat your meals in time and most importantly, eat in regular intervals. A gap of more than 4 hours between your meals will make your hunger take a hike and you will jump to take all the unhealthy foods!

Balance it out: if you happen to go heavy on your meal either due to a social gathering or a festival or any such occasion where you don t have much control over your food, then you must balance it out well to avoid sugar splurges in blood. There is nothing wrong in going light once in a while! a complete fruit diet for a meal or just milk and cereals are not bad options!

Now that you have read the tips on adapting an Indian low carb diet, you must understand that cutting on the simple carbs is a good idea. But cutting down carbs completely from your meal plan is not really advisable. Here are 2 reasons why you should never completely omit carbs from your meal while following an Indian low carb diet.

Why you should not completely omit carbs from your diet:

1. Carbs (glucose) is the only source of energy that your brain and the central nervous system can utilize. So the absence of glucose can turn out to have serious ill effects on health.

2. Carbs and fat metabolism Fats cannot be completely broken down in the absence of carbs. Hence if you are looking for losing fat weight, it is important to have the minimum amount required of carbs to facilitate the complete breakdown of fat or the process of lipolysis. In the absence of carbs, the number of ketone bodies in the bloodstream will accumulate and lead to metabolic disorders like ketosis or acidosis.

The above-mentioned reasons will justify the presence of carbs day in strict diets like the general motor s diet (gm diet). Read Indian version of gm diet.

3. Carbs and exercises Do you know that without proper carbohydrate intake, you cannot do exercises? carbohydrates are the best fuels for your muscles since they become accessible easily in comparison to proteins and fats.

The process at the time of digestion, carbs are broken down into glucose, which then enters the bloodstream. The glucose is then picked up by the other cells of the body to produce energy. Glucose, that remains unutilized, is converted and stored as muscle glycogen in the short run and finally gets converted into body fat in the long run. So carbs are needed to supply energy to you while doing physical activities.

Carbohydrates are not bad provided you select the right ones. For example, having mango is better than munching potato chips. The nutritional value of carbohydrates depends on the presence of nutrients and on the degree of processing that the food has gone through.

What are the healthy carbs that you should love?

If you have made up your mind to follow an Indian low carb diet, you must also know about the healthy carbs that you should include in your regime.

Fruits and vegetables: While following an Indian low-carb diet, people generally ignore fruits and vegetables! but these are the healthiest foods of all. According to a study report published by the American Institute for cancer research and the world cancer research fund, you can prevent art least 20 percent of all cancers by including 5 to 10 servings of fruits and vegetables in your daily diet. Another study has proved that the risk of coronary heart disease falls by four percent for everyone serving the increase of fruits and vegetables each day. Adequate consumption of fruits and vegetables also yields positive effects on bone density.

Whole grains: the breads are back Think of the fiber-packed brown ones and forget about the ones made with refined flour. Whole grains are packed with nutrients and fiber. They contain all the three parts of the kernel. The bran or the outer shell contains b vitamins, fiber and at least 50 percent of the minerals contained in the entire grain. The germ part contains b vitamins, vitamin e, minerals, healthy fats, and phytochemicals.

The endosperm part contains protein, carbs and smaller amounts of b vitamins. Refined grains only contain the endosperm part and hence the vital nutrients present in the germ and bran are left out. Research suggests that three servings of whole grains per day can cut down your risk of diabetes and coronary heart disease by almost 30 percent.

Other health benefits include lowering of serum triglyceride levels and blood pressure and a fall in the risk of gum diseases. Some popular whole grain choices include brown rice, oatmeal, corn and popcorns, wild rice, buckwheat, barley, bulgar wheat, and quinoa.

Low fat/non-fat yogurt and milk: These carbs add health to your bones and cause a lowering of your blood pressure. These dairy products are good sources of vitamin D, protein, riboflavin and calcium. Yogurt lacks vitamin d. So get your vitamin d from milk and vitamin d-fortified cereals. You should check the fat content of the dairy products. High amounts of saturated fat are not heart-healthy.

Beans: Beans are healthy carbohydrates which can prevent cancer. It is known for preventing the reappearance of colon cancer. Research suggests that beans can prevent constipation, lower cholesterol and brings down the risks of coronary heart disease. The nutrients present in beans include protein, folate, potassium, magnesium, fiber and other minerals.

These superfoods are not only a healthy substitute for all the junks without having to compromise with your taste buds but also keeps you full for a longer period of time. You are just a proper diet, a few hours of physical activity and little determination away from getting a healthy and happy lifestyle.

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