Has all the rage about growing muscles and losing fat gone to your head? Well, don’t worry, we’ll ease your way into the fitness world with minor changes to your diet. The first thing a professional fitness trainer will tell you is, lifting weight or working out in general only contributes to about 30 to 40% of your entire fitness journey. Your weight loss transformation is majorly affected by what you eat and how much you eat. If you don’t want to gain muscles but stay healthy and fit diet will still be the key player regardless. In today’s article let’s take a look at what are some low carb Indian food and then we’ll take you through a low carb Indian diet that we think works.
What Is A Low Carb Indian Diet?
A low carb Indian diet is as the name suggests, a diet which is low in carbohydrates. The objective of this diet is to mainly get rid of as many carbs as possible and replacing those carbs with proteins. Carbs are a large group of organic compounds which are found in sugars, starch, and cellulose. Carbohydrates can be found in fruits, vegetables, among other sources. Let’s break it down into points:
- We’ve established that carbohydrates are found in many food sources, some of the healthy sources are fruits and vegetables.
- Some unhealthy high-carb sources are sugary foods or junk foods.
- The way a low-carb diet works is, due to low sugar and starch intake, your blood sugar level will start stabilizing and the fat-storing insulin will drop.
- This makes rooms for the following things to happen:
- Increase the amount of fat being burnt.
- Makes you feel full with small portions of food.
- This ultimately leads to weight loss.
Is The Low Carb Indian Diet Effective?
Put simply, yes it works. There is a ton of studies backing the claim that low carb Indian food is effective in weight loss and fitness goals. Some of the effects of low carb Indian diet are as follows:
- Reduced blood glucose
- Increased HDL (or good cholesterol)
- Improved insulin sensitivity
- Lowered blood pressure
- Improved skin health
- Increased energy
- Fewer cravings for sugary foods
- Improved cognitive functions
- Decreased joint and muscle pain
- Decreased headaches
A common misconception among people is, they think low carb Indian means consuming no carbs at all. In low carb Indian diet food, you are replacing most of your carbohydrates with other food groups but you still need to consume a certain amount of carbohydrates.
Diet Plan for Low Carb Indian Food?
Before we begin you should keep a few points about the low carb Indian diet in mind.
- In order to lower the amounts of carb, you will basically be decreasing the size of your servings.
- This means, in each meal, you will be eating less than usual.
- This can lead to increased hunger.
- The best way to deal with those hunger pangs is to plan your diet out.
- You can have more than just three meals in a day.
- Ideally, you should break your low carb Indian diet down to 4 to 6 meals every day.
- Your major sources of carbs will be brown rice, whole grain products, fruits, and vegetables.
- You need to avoid excess sugar from sweets and junk foods.
- Keep yourself hydrated throughout the day which allows fat to be burnt more easily.
- Keep your calorie intake in check by determining how much you need.
- You can use the plethora of calorie calculator services available online, most of which are free.
- Also, consider taking calcium and vitamin supplements because your lower food intake makes it hard for the body to get those nutrients in sufficient amounts.
With that said, here is a comprehensive Low Carb Indian Diet which covers low carb Indian food with a total 1800 calories/day (for both vegetarians and non-vegetarians).
Low Carb Indian Diet For 1800 Calorie Group (Vegetarian)
1. First Meal (Before Breakfast)
- A cup of warm water, tea or skimmed milk
- One parantha, preferably methi (fenugreek) parantha.
2. Breakfast
- A bowl of homemade or store-bought yogurt
- A bowl of poha or oatmeal cereal
- Two eggs or paneer (cottage cheese)
Note: You can also make an omelet with two tablespoons of butter or oil.
3. Pre-Lunch Snacks
- 1 medium size apple/banana/watermelon
Note: Don’t forget to stay hydrated.
4. Lunch
- 3 Indian bread (roti)
- One cup of kidney beans (rajma)
- Mixed vegetable salad or fruit salad
- Dahi
Note: You can use two tablespoon oil or butter to prepare the rajma.
5. Dinner
- 2 Indian bread (roti)
- A bowl of soybean nuggets or chaap
- A bowl of cooked vegetables
- Fruit or vegetable salad
Note: Prepare food with at most two tablespoons of oil or butter.
6. Before Bed
- A glass of warm milk
Low Carb Indian Diet For 1800 Calorie Group (Non-vegetarian)
1. First Meal (Before Breakfast)
- A cup of warm water, tea or skimmed milk
- One parantha, preferably methi (fenugreek) parantha.
- Alternatively, you can even have a couple slices of brown or wheat bread
2. Breakfast
- A bowl of homemade or store-bought yogurt
- A bowl of poha or oatmeal cereal
- Two whole eggs and 2 egg whites
Note: You can also make an omelet with two tablespoons of butter or oil.
3. Pre-Lunch Snacks
- Half a cup of paneer
Note: Don’t forget to stay hydrated.
4. Lunch
- 3 Indian bread (roti)
- One cup of kidney beans (rajma)
- 160 gms chicken breast
- Mixed vegetable salad or fruit salad
- Dahi
Note: You can use two tablespoon oil or butter to prepare the rajma.
5. Pre-Dinner Snacks
- Soy nuggets or celery sticks
6. Dinner
- 2 Indian bread (roti)
- A bowl of butter chicken
- A bowl of cooked green and leafy vegetables
- Mixed fruit salad
Note: Prepare food with at most two tablespoons of oil or butter.
7. Before Bed
- A glass of warm milk
Also, read about: High Fibre Rich Food Sources.
Take Home – Low Carb Indian Diet
As mentioned previously, it is very important to follow a strict diet. But there are few things we would like to point out before concluding this article.
- This diet is not a temporary lifestyle change.
- You cannot switch back to your old eating habits once you start getting results.
- You may follow a different diet plan but you should not fall back to your old ways.
- Even though diet plays a major key to weight loss, you still need to be physically active.
- You should engage in sports or gym at least three times in a week.
- If you feel sick or uncomfortable in any way seek immediate medical help.
- That’s it! Just make sure you follow the diet, avoid high carbs and calories and you’ll see the changes take effect relatively sooner.
For more information and FREE personalised guidance, talk to Credihealth medical experts.