Going for long runs, sweating out for hours in the gym, and still not losing weight?
Well, the possible reason for this could be you are not focusing on your diet. Let us tell you a fact, for losing or gaining weight the formula is 30-40% exercise and the rest is nutrition. The major change you want to see in your body will only be possible when you pay more attention to ‘what you eat, along with working out on the side. One of the major reasons for gaining weight is those extra carbs on your plate. They say, “Put down the carbs and no one will get hurt”.
What Is A Low Carb Indian Diet?
As the name suggests, it is a diet that is low in carbohydrates. The objective of a low-carb Indian diet is to limit the consumption of carbohydrates and increase protein intake and also maintain a balanced fat intake. Carbs are a large group of organic compounds which are mainly found in sugars, starch, and cellulose. Carbohydrates can be found in many fruits, and vegetables, among other foods.
It is true, that consuming carbs in moderation will not only keep you fit and healthy but will also keep that lethargy in check. The first question that pops into your mind is How? That too with an Indian diet!
We have got you covered, and we have got for you a low carb vegetarian Indian diet plan.
Ps- Do not cut carbs out entirely from your diet as they are essential for your body unless you plan on going for the Keto diet.
Tips to keep in mind when following this diet
Before we start, you should keep a few tips about the low carb Indian diet in your mind.
- Cook your recipes in less oil or butter.
- Use skimmed Curd, Panner, and milk when on a low-carb diet.
- You need to avoid excess sugar in your diet.
- Junk foods need to be avoided.
- Drink plenty of water, and keep yourself hydrated throughout the day which allows fat to be burnt more easily.
- You can have green tea in between meals if you feel like having some.
- Eating small meals boosts your body’s fat-burning potential.
- You can have more than just three meals daily.
- Major sources of carbs in this Indian diet plan will be brown rice, whole grain products, fruits, and vegetables.
- Avoid sweets and desserts and deep-fried foods.
Low Carb Vegetarian Indian Diet Plan
Breakfast
Oats, panner cheela
Or
Paneer paratha with curd
Or
Ragi dosa, some paneer
Pre-Lunch Snack
You can have anyone fruit for this snack- Apple, Pear, Guava, Orange, watermelon
Or
A bowl of sprouts
Lunch
A bowl of rajma, brown rice, raita
Or
Khichdi made of Dalia, a side of veggies and salad
Or
2 bajra chapati, some sautéed veggies, raita
Evening snack
Paneer Frankie or roll
Or
A Brown bread sandwich
Dinner
A bowl of clear soup, salad, and Panner Tikka
Or
Paneer paratha, sautéed veggies, and some salad
Or
2 chapati, a bowl of soybean(chaap or boiled), any sabzi made at home, salad
Is the Low Carb Diet Effective?
Let us simply put this, when our body needs energy it uses carbohydrates, but when we consume a low carb diet, and now when the body needs fuel it can’t find too many carbohydrates so now it reaches the fat stores in the body, leading to losing weight.
It is effective for most people, however, you should also consult your dietician after a trial of this diet, to see if it’s appropriate for you or not.
How to Lose Weight on a Low Carb Diet Plan?
There are many things that you should follow when you are on a low-carb diet plan, or it won’t take much to see the negatives of this.
- Ensure adequate protein intake when consuming fewer carbs.
- Consume fewer carbs but the good, healthy ones only. There are different carbs- good and bad carbs. Stay away from processed food and foods high in carbohydrates such as Cake, biscuits, chips, etc.
- Include veggies and fruits in your diet, and avoid consuming sugar.
- Workout regularly, consult your trainer or nutritionist before indulging in high-intensity workouts as they need more energy than low-intensity ones such as walking or yoga.
- Eat healthy fats such as olive oil and nuts, you can include dairy too but in moderation.
Low carb Indian Snack Recipe
Want to curb those evening hunger pangs, and eat something good, while keeping carbs at a minimum? With a long list of requirements, we have brought for you a sprouts recipe, which tastes delicious and is very low in carbs too!
- Take a big bowl and add some mixed sprouted chana and moong or matki.
- Add the low carb fruits– Apples, orange, black/green grapes, kiwi, pineapples.
- Time for some veggies- grate some carrot, radish, and lettuce and add to the bowl.
- Add salt as per taste, and mix well.
- Take a small bowl to make the dressing, in which- add half a cup of curd, some rai powder, chopped pudina leaves, and salt to taste, mix well.
- Add this dressing to your sprout’s bowl, and mix well with a light hand.
Your tasty healthy recipe is now ready to curb those hunger pangs for good!
Low Carb Indian Food List Vegetarian
- Toned Milk, Cheese, Paneer, yogurt, and Feta cheese.
- Moong dal, Lobia(black-eyed beans), chickpeas, masoor dal.
- Green moong, chana(gram), moth sprouts.
- Walnuts, almonds, peanuts, Brazil nuts, Pecan, macadamia nuts, etc.
- Sunflower seeds, pumpkin seeds, hemp seeds. flax seeds, and chia seeds.
Low Carb Indian vegetables
If you are following a low carb vegetarian Indian diet plan, here is the list of vegetables(carbs per 100gm) available in India that will help you.
- Lettuce(2.9g)
- Cauliflower(3g)
- Cabbage(3.2g)
- Broccoli(4g)
- Spinach(3.6g)
- Zucchinis(4g)
- Brinjals(6g)
- Cucumbers(2.16g)
- Carrots(10g)
- Mushrooms(3.26g)
- Onions(9g)
- Tomatoes(3.9)
Low carb vegetarian Indian diet may lead to faster and healthier weight loss when compared to other diets. Research shows that a high protein and low-carbohydrate diet offer many health benefits. Always consult your doctor/dietician, before following any diet plan or planning to do any changes in your regular diet. Happy Dieting!
