Do you know that now weight can be reduced without any hassle? But how? More and more people believe that stopping roti and rice will lead to their weight loss. Yes, that happens too. It is called a low carb diet in the diet world. In this, the amount of protein is increased by reducing the carbohydrates and a balanced amount of fat is kept. In this diet plan, you are allowed to eat 20 to 40 grams of carbohydrates in a day. Some dietitians stop carbohydrates completely in the initial days and then start slowly after that. A Low carb diet plan for Weight Loss.
What is a low carb diet? There are many low carb diets available that help you lose weight and improve your health as well. Each diet determines the amount and type of carbohydrates according to its own. Which will depend on how good your health is, how active you are, or how much weight you want to lose. A Low Carb Diet Plan for Weight Loss are mainly of two types –
- Atkins Diet Plan for Weight Loss Indian Style
- Indian ketogenic Diet Plan for Weight Loss
In both the plans mentioned above, you cannot change anything in the menu. Because of this, it is not a matter of everyone’s to fulfil them. That’s why we have created Indian A Low Carb Diet Plan for Weight Loss in a way that makes it easy to follow in real life. The same food items have been included which we eat daily. It helps in reducing obesity by simplifying dieting.
Also read: low carb diet for weight loss
What are Carb Foods?
Now you would like to know what are Carb Foods? All the food written below are counted in this category-
- Most cereals,
- Pulses,
- Fruits and starchy vegetables,
- Bread and pasta,
- All types of Indian sweets
But, carbohydrates are the main part of Indian food. It is very difficult to adopt a low carb diet plan, especially for vegetarians because, most vegetarian diets contain little or no carbohydrates. Just as meat has zero carbs, it does not happen in any vegetarian food, which does not contain carbohydrates at all. Therefore, in this plan, we allow some complex carbohydrates, pulses and sprouts to be included, and some fibrous fruits and vegetables can also be eaten.
Foods to eat in A Low carb diet Plan
With the help of the following things, you can design a low carb diet plan for yourself according to your convenience. You are allowed to eat one serving of complex carbs throughout the day to maintain the supply of all the nutrients the body needs. Which can be in any of the following forms-
Complex carbs
- Brown rice
- Maize, millet, or sorghum
- Dalia, Quinoa, Oats and Couscous
High Class Proteins
To increase your protein intake, include:
For Non Vegetarian:
- lean meat, chicken, or pork,
- Seafood dishes like fish, lobster, shrimp and crab
- Eggs
For Vegetarian:
- Milk, Cheese, Cheese, Yogurt and Feta Cheese
- Pulses and oilseeds – whole moong dal, cowpea, chickpea, black gram,
- Sprouted grains – green moong, moth, and gram
- Nuts- Walnuts, Almonds, Pine Nuts, Brazil Nuts,
- Seeds – Sunflower seeds, cilantro seeds, flax seeds, and chia seeds
Healthy Fats
- Omega 3 rich oils, nuts, and oilseeds,
- Olive oil, peanut oil, or coconut oil, for cooking
- Nut Butter – Almond Butter or Peanut Butter
Foods to Avoid in A Low carb diet
Sugar:
White sugar and foods made from it will have to be abandoned. Do not eat soft drinks, fruit juices, ice cream and other food items that contain too much sugar.
Refined grains
This includes all types of starchy cereals such as wheat, rice, rye, barley and bread made from these, pasta etc. Avoid all types of refined flours such as flour, corn starch, arrowroot, and potato flour at all.
Trans fat
Eliminate completely or partially hydrogenated oils or oils that release transfats when heated. Many junk food and fast food also contain trans fat, so you have to take care to stay away from this type of food.
Diet Foods and Low Fat Foods
Many milk products and breakfast items are sold in the market as diet food, while the truth is that all of them have added sugar and starch, so all such items are prohibited in following low carb diet.
Starchy vegetables
In this low-carbohydrate plan, all vegetables that grow underground (root vegetables) will have to be cut out because they are high in starch.
Indian Low Carb Diet chart
Morning (empty stomach)
- 1 glass warm water+lemon+1tsp Chia Seeds Breakfast
9.00am
- 1 cup Almond Milk + Walnut Avocado Smoothie,
(OR)
- 1 omelet (plus capsicum), or 2 small moong dal chilla, Or 1 Pesarattu
Mid morning 11.00am
- 1 cup chamomile tea/green tea,
(OR)
- 1 cup Cinnamon tea (cinnamon)
(OR)
- 1 Orange / Apple / Strawberry / Blueberry / Grapefruit
LUNCH 1.30 pm
- 1 cup Palak Broccoli Soup / Mix Vegetable Soup + 2 cups Egg or Paneer Green Salad / Boiled Chickpea Salad,
(OR)
- 1 cup Brown Rice Pulao (with more vegetables) / Oats Upma + 1 cup raita
(OR)
- 150 gm grilled / roasted / sauteed fish with herbs
(OR)
- 150 g chicken breast
5.00 pm
- 1 or 2 boiled eggs,
(OR)
- Kale chips or 1 avocado and 1 boiled egg salad
DINNER 8.00 pm
- 1 cup Zoodles + 3 – 4 Mushroom patties(small) Salsa dip
(OR)
- 1 bowl soup kulith dal (chana dal) by adding finely chopped onions and tomatoes,
(OR)
- 1 bowl moong dal soup + 100 gm shredded paneer (sprinkled with lemon and black pepper),
(OR)
- Tomato Caprese Salad (2 tomatoes and 100 gm paneer) + Bone broth / clear veg soup1 glass warm water + lemon + 1tsp chia seeds before bed
Note :
In between meals, you can drink infused water, green tea, masala tea, or a decoction of some herbs. This will also keep you feeling full and the body will continue to get the necessary vitamins and minerals.
Tips for A Low Carb Diet Plan
Keep the amount of carbohydrates in the morning breakfast as low as possible. You can have breakfast made with only eggs and black coffee, or sprouted pulses and black coffee. Replace all starchy carbohydrates with protein and high-fibre vegetables. When you are following a low carb diet plan for weight loss, then choose those recipes from outside food in which the amount of protein and fat is more than carbohydrates. Any egg recipe would be the best choice when eating out.
The ready-to-eat packed food available in the market claims to reduce weight by telling fewer carbohydrates, but it works in exactly the opposite way. Don’t eat chips, chaklis, and diet snacks, etc., confused by advertisements like this.; Instead, you can eat high-fibre fruits, nuts, or oilseeds.
If you feel hungry in the middle of the meal, you can eat zero calorie food. Such as green tea, buttermilk. This will keep your stomach full till the next meal and will not allow you to gain weight.
A low carb diet plan good for health
By reducing the amount of carbohydrates in this plan, you can not only lose weight but can also avoid many diseases. Some of which are being mentioned below-
Metabolic Syndrome
A low carbohydrate diet improves your health by reducing weight in the right proportion and also keeps metabolic syndrome right.
Diabetes Diabetes
By eating fewer carbohydrates daily, the amount of sugar in the blood remains low, so that you can avoid or better control diabetes.
High blood pressure
While following a low carb diet, you eat more fibre-rich fruits and vegetables, which keeps your blood pressure balanced.
Improve lipid profile
Increasing the amount of lean protein in the diet not only improves HDL cholesterol but also balances triglycerides numbers. Improves health by bringing down the total cholesterol rising in the body.
Other benefits of a low carbohydrate diet
- Reduce body fat
- Better mental performance
- Improve digestive system
- Reduction in acne due to improvement in skin
- Reduction in migraine
- Improving the productive capacity of women
Side Effects of A Low Carb Diet Plan
There may be minor side effects in the initial days, which will go away after a few days.
- Headache
- Bad breath
- Weakness
- Muscle spasms
- Exhaustion
- Constipation or diarrhea
- Red marks on skin
If you stay on a low carb diet for a long time, then you may face the side effects mentioned below-
- Vitamin deficiency
- Lack of minerals
- Weakness in bones
- Unbalanced digestion
Who should not follow A Low carb diet plan
Diabetic patients – If you take diabetes medicine or insulin, then follow this diet only after proper consultation with the doctor.
Blood pressure patients – Low carb diets are capable of reducing blood pressure, so consult a certified nutritionist.
Breastfeeding women – Consuming such a diet by lactating women can lead to deficiency of essential nutrients in both mother and baby.
At the end
By now you have understood what a low carb diet is and how it is more effective than other diet plans. According to a survey, high protein and low carbohydrates are effective in reducing rapidly increasing weight and fat.
On the one hand, reducing carbohydrate-rich food items significantly reduces the calories received by the body, On the other hand, too much quantity of protein and fat does not allow the stomach to feel empty. To make this plan successful, it is important that you choose the right foods according to your body.
Remember to share this article A Low carb diet plan with your friends.
Sharing is caring ❤️
Also read:
how long does it take to lose weight on keto
Does drinking alcohol really lead to gain weight
FAQ
If planned and eaten properly, you can lose up to 5-10 kg. So start only after taking the right plan from the dietician.
After follow for 3 consecutive months, be sure to close once.
Daily recommendations for carb intake are based on two primary criteria: total daily caloric intake and intensity/amount of physical activity. Higher total daily calorie needs come with higher recommendations for total daily carb intake, while lower total daily calorie needs come with lower recommendations. In addition, since the body relies heavily on carbohydrate intake for moderate to high-intensity physical activity, carb recommendations will increase as the total amount and intensity of activity increase.
Eating a low-carb diet has many health benefits, including weight loss and helping you control your blood sugar levels. Limiting yourself to 30 grams of carbohydrates per day can be a challenge, as this is a very small amount. For example, a banana contains 27 grams. Fortunately, you can eat plenty of delicious and healthy foods that are low in carbohydrates. To stay within 30 grams per day, you need to know which foods are best for you, and you need to keep track of what you eat and plan ahead.
There are a lot of choices when it comes to certain diets, but there are certain foods that should be avoided. Here’s a list of 11 foods that shouldn’t be eaten on a low-carb diet:
1. lots of starchy vegetables
2. low-fat salad dressing
3. pasta
4. bread
5. cereal
6. legumes
7. juice beer
8. some fruit
9. sweet yoghurt
10. milk
11. honey
12. sugar
Studies comparing low-carb and low-fat diets indicate that eating low-carb, especially reduces fat in the abdomen and around the organs and liver. This means that some of the fat lost on a low-carb diet is harmful abdominal fat. Avoiding just refined carbs — like sugar, candy, and white bread — should be enough, especially if you keep your protein intake high. If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fat as its main fuel and decreases appetite.
