Diet Chart For Low carb
Last Updated: Oct 30, 2024
About
Foods high in easily digestible carbohydrates are limited or replaced with foods containing a higher percentage of fats and moderate protein and other foods low in carbohydrates. Although other vegetables and fruits are often allowed. The amount of carbohydrate allowed varies with different low-carbohydrate diets. The term "low-carbohydrate diet" is generally applied to diets that restrict carbohydrates to less than 20% of caloric intake, but can also refer to diets that simply restrict or limit carbohydrates to less than recommended proportions (generally less than 45% of total energy coming from carbohydrates).
Many people with diabetes are following a low-carb diet because of its benefits in terms of improving diabetes control, weight loss and being a diet that is satisfying and easy to stick to. Low-carb diets are flexible and can be followed by people with different types of diabetes. The diet has allowed many people with type 2 diabetes to resolve their diabetes, that is to get their blood sugar levels into a non-diabetic range without the help of medication. The low-carb diet forum has been cited as a leading resource in providing support and encouragement for people that are looking to achieve lower HbA1c levels and sustain effective weight loss. The benefits of a low-carb diet typically include: Lower HbA1c, Improved weight loss, Less chance of high sugar levels occurring, Lower risk of severe hypos, More energy through the day, Less cravings for sugary and snack foods, Clearer thinking and Lower risk of developing long-term health complications.
Diet Chart
Sunday | |
Breakfast (8:00-8:30AM) | 2 Idli +1 table spoon Green chutney/ Tomato Chutney+ 1/2 cup boilled vegetables |
Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
Lunch (2:00-2:30PM) | Roti 1 +1 cup salad + Fish grilled ( 200 gm fish)+ Green Chutney 1 tbs |
Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
Dinner (8:00-8:30PM) | 2 Roti / chappati.+ Tomato subji 1/2 cup. |
Monday | |
Breakfast (8:00-8:30AM) | 2 Slice brown bread.+1 slice low fat cheese+1Boiled egg. |
Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
Lunch (2:00-2:30PM) | Veg pulav rice 1/2 cup+ 1.5 cup Soya Chunk subji+ 1/2 cup curd. |
Evening (4:00-4:30PM) | 1 cup light tea+ 2 wheat rusk. |
Dinner (8:00-8:30PM) | 2 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
Tuesday | |
Breakfast (8:00-8:30AM) | Chappati 2 + 1/2 cup green peas curry+ 2 Egg white. |
Mid-Meal (11:00-11:30AM) | 1/2 cup boilled black channa |
Lunch (2:00-2:30PM) | 1/2 cup rice+1/2 cup dal+ lettuce chicken salad 1 cup. |
Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Wednesday | |
Breakfast (8:00-8:30AM) | Methi Parata 2+ 1 tbs green chutney. |
Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
Lunch (2:00-2:30PM) | 1/2 cup rice+Grilled meat 200gm+ 1/2 cup cucumber salad. |
Evening (4:00-4:30PM) | 1 cup lentil sprouts |
Dinner (8:00-8:30PM) | Wheat dosa 2 + 1 cup Bitter guard subji. |
Thursday | |
Breakfast (8:00-8:30AM) | Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk. |
Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
Lunch (2:00-2:30PM) | 1 medium chappati+kadai Paneer 1 cup + Cucumber Letuce salad 1 cup. |
Evening (4:00-4:30PM) | 1 cup boilled channa+ light tea 1 cup. |
Dinner (8:00-8:30PM) | 2 Roti/ chapati+ 1/2 cup mix veg curry |
Friday | |
Breakfast (8:00-8:30AM) | Mix veg Poha 1 cup+ 1/2 cup low fat milk. |
Mid-Meal (11:00-11:30AM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
Lunch (2:00-2:30PM) | 1 Chappati+ 1 cup cluster beans subji+ Fish curry(200g fish) 1/2 cup. |
Evening (4:00-4:30PM) | 1 cup tea+ + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.) |
Dinner (8:00-8:30PM) | 2 Roti / chappathi+Ridge guard subji 1/2 cup. |
Saturday | |
Breakfast (8:00-8:30AM) | 2 Slice brown bread.+1 slice low fat cheese+1Boiled egg. |
Mid-Meal (11:00-11:30AM) | 1 cup boilled channa |
Lunch (2:00-2:30PM) | 1/2 cup rice+ Soya chunk curry1cup+ Ladies finger subji 1 cup+ small cup curd. |
Evening (4:00-4:30PM) | 1 Portion fruit(Avoid high energy fruits. Eg: Banana, Jack fruit,Mango, Chikku.) |
Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
Food Items You Can Easily Consume
- Spinach: Dark, leafy greens like spinach, swiss chard, spring mixes, kale, collard greens, and many others are good sources of fiber, and they’re super nutritious and have little carbs.
- Zucchini: Spiralize a zucchini or use a grater with the zucchini lengthwise to get nice long strands that will satisfy just as much as regular pasta, without too many carbs.
- Mushrooms: These friendly fungi make a great choice for weight loss because they pack a lot of flavor for very few calories and carbs.
- String Cheese: String cheese is a great on-the-go snack—way better than a bag of potato chips that’s filled with carbs.
- Tomatoes: Tomatoes are rich in phytochemicals that stimulate the production of carnitine, an amino acid.
- Broccoli: Broccoli contains phytonutrients that help the body eliminate more toxic compounds and free radicals to help you boost weight loss.
- Eggs: They're full of protein and have a minimal amount of carbohydrates. In fact, you only get about 1g of carbs per two large eggs.
- Walnuts: Walnuts are one of the nuts that have the fewest carbs along with pecans (11 walnut halves contain just 4g). They also boast the highest antioxidant activity of all nuts.
- Chicken: Like eggs, chicken has an excellent protein/carb ratio.
References
- Boshoff HI, Barry CE. A low-carb diet for a high-octane pathogen. Nature medicine. 2005 Jun;11(6):599-600.
- Stephenson J. Low-carb, low-fat diet gurus face off. JAMA. 2003 Apr 9;289(14):1767-73.
- McKenna LA, Drummond RS, Drummond S, Talwar D, Lean ME. Seeing double: the low carb diet. Bmj. 2013 May 1;346.
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