Low Carb Indian Diet – Benefits and 7 day Low Carb Diet Plan

low carb indian diet
June 27, 2019 0 Comments

Before starting on a Low Carb Indian Diet, we have to know the basics. Carbs or carbohydrates are nutrients that have carbon, hydrogen and oxygen atoms. Carbs can be classified into simple carbs and complex carbs or in other terms refined carbs and whole carbs. Simple or refined carbs are processed carbs. Almost all fibers, vitamins and minerals are absent from simple carbs. They are digested quickly and lead to a quick rise in blood sugar and insulin levels. Such foods are white flour, pastries, sodas, snacks, and sweets. Whole or complex carbs are extremely healthy and aid in weight loss, such as legumes, fruits, vegetables, and whole grains.

Benefits of a Low Carb Indian Diet

A low carb diet aids in weight loss if followed properly especially in case of obesity. It is helpful in curing or treating serious health issues such as diabetes, high blood pressure, cardiovascular diseases, and Alzheimer’s disease. Reduces bad cholesterol and increases good cholesterol. Low carb diet is helpful in lowering triglyceride levels in the blood also. It aids in keeping the insulin levels in check.

How to follow a Low Carb Indian Diet?

low carb diet
image credit: theketoqueens.com

The challenge now lies in maintaining a balanced diet by following a low carb diet plan without the body facing any negative effects.

Foods to Eat and Avoid

1. Spread the calorie intake to 4 – 6 meals per day to avoid hunger pangs.

2. Carbs should include complex carbs such as brown rice, fresh fruits, nuts, and vegetables.

3. Elimination of refined carbs such as fruit juices, sodas, soft drinks, sweets, and pastries.

4. Stick to protein diets such as eggs, fish, curds, lean milk, and soy products. Olive oil, nuts, and dairy products are also beneficial.

5. Avoid some fruits and dried fruits like banana, mango, and raisins because they are high in carb counts.

6. Avoid starchy vegetables like corn, potato, and sweet potato.

7. Avoid the intake of beer which is high in carb counts.

8. Cut down on your salt intake to aid in water retention.

7 Days  Low Carb Indian Diet Plan

Day 1

Early Morning: A glass of lukewarm lemon water without sugar.

Breakfast: 1 cup skimmed milk, 1 boiled egg, 2 slices of brown bread.

Mid-Morning Snacks: A low carb fruit such as papaya, avocado or watermelon.

Lunch:1 cup brown rice, 1 cup mixed vegetables, 1-2 pieces of chicken or fish.

Evening:1 Green tea + 1 multigrain biscuit

Dinner: Chicken or vegetable stew with 2 chapattis.

Day 2

Early Morning: 1 cup green tea + 4 almonds soaked overnight.

Breakfast: Idli with sambar.

Mid-morning snack: 1 low carb fruit.

Lunch: 1 cup brown rice, ½ cup moong dal, 1-piece fish and 1 cup yogurt.

Evening: Sprouted legume.

Dinner: 1 cup sautéed vegetables, 1 cup brown rice/ 2 Chapattis and grilled fish or chicken.

Day 3

Early Morning: A glass of lukewarm lemon water without sugar.

Breakfast: 2 boiled eggs and 2 slices of brown bread.

Mid-morning snack: 1 small bowl of cucumber.

Lunch: 1 cup brown rice, 1 cup mixed vegetables, 1-2 pieces of chicken or fish.

Evening: 1 cup green tea + 1 multigrain biscuit.

Dinner: Khichdi with sprout salad.

Day 4

Early Morning: Green tea + 1 multigrain biscuit.

Breakfast: Idli and sambar.

Mid-morning snacks: 1 cup lemonade.

Lunch: 1 cup of brown rice, salad, ½ cup dal, and grilled fish.

Evening: Sprouted legume.

Dinner: 2 multigrain parathas with vegetable or chicken stew.

fruits and foods

Day 5

Early Morning: A glass of lukewarm lemon water without sugar.

Breakfast: 2 boiled eggs and 2 slices of brown bread.

Mid-morning snack: 1 small bowl of cucumber.

Lunch: 1 cup brown rice, ½ cup dal, ½ cup sautéed vegetables, and 1 cup yogurt.

Evening: 1 cup green tea + 1 multigrain biscuit.

Dinner: Khichdi with sprout salad.

Day 6

Early Morning: 1 cup green tea + 4 almonds soaked overnight

Breakfast: 1 bowl oats.

Mid-morning snack: 1 glass lemonade.

Lunch: Khichdi and 1 cup of yogurt.

Evening: Sprouted legumes.

Dinner: 2 multigrain parathas with vegetable or chicken stew.

Day 7

Early Morning: A glass of lukewarm lemon water without sugar.

Breakfast: 2 boiled eggs and 2 slices of brown bread.

Mid-morning snack: 1 small bowl of cucumber.

Lunch: 1 cup brown rice, 1cup moong dal, grilled fish or chicken and ½ cup yogurt.

Evening: 1 cup green tea + 1 multigrain biscuit.

Dinner: 2 Chapattis with chicken stew and salads.

Few Considerations before getting started with a Low Carb Indian Diet

1. A hunger pang is a common side effect at the beginning of a low carb diet regime.

2. Low carb diet can sometimes lead to minerals and fluid loss.

3. Weakness and lethargy in the initial stage.

4. Children and aged people should refrain from a low carb diet plan as it can lead to weakness and insomnia in the initial stages.

5. Pregnant women should refrain from a low carbs diet.

6. Stay hydrated through the intake of enough water throughout the day.

7. Consult a dietician or doctors if you have any medical history before starting a low carb diet plan.

Concluding Lines

A low carb diet along with regular exercise can lead to a healthy lifestyle. Since food is the essence of life, we can occasionally indulge in some delicacies with our loved ones but keep in mind that we must return to our healthy diet. At the end of the day, it is we who choose our lifestyle and eating habits. So, eat healthily and stay healthy!!!

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