Indian cuisine often includes a lot of simple carbohydrates in it. The low carb Indian diet focuses on consuming fewer carbs while increasing the intake of protein, nuts, seeds and vegetables. A low carb diet restricts or limits the intake of carbohydrates which we get from white breads, rice, sugars, pastas etc. A cut down on these simple carbohydrates results in weight loss and health benefits.
Choose complex carbs over simple carbs
Most people assume that restricting carbs from their diet will help them lose weight and be healthy. However, one should never try to fully omit carbs from their diet because our body needs carbohydrates as it is a main source of energy our body utilizes. Switching to complex carbs is the best option as they are good for us unlike simple carbs.
Simple carbs such as refined white flour is unhealthy for our body however complex carbs such as whole wheat, brown rice, brown pasta, quinoa, oats and barley are some excellent examples of complex carbohydrates. These carbs are full of healthy fiber which can help you improve your digestive system and helps in weight loss.
Proteins help you control your cravings and maintain your blood sugar levels. In an Indian low carb diet, you can incorporate more beans and legumes, low fat dairy products and lean meats in your meals.
Adequate protein intake is imperative to preserve and build lean body mass alongside exercise. Continuing to reshape your body by eating at maintenance with adequate protein and a strong workout regimen will help convert remaining flab to muscle mass.
1 Gram of Protein Per Pound of Body Weight
Shoot for about 1g of protein for every lb of body weight (or 2g/kg) while calorie restricting. This has been shown to maintain muscle mass while losing weight. Inadequate protein intake leads to losing just as much muscle as fat for the same weight loss. This is because in calorie restriction – your body ramps up fat metabolism, your body can use the products of this – ketones – for energy, everywhere except your brain, which requires glucose. Your body cannot make glucose from fat. It can make it from protein (lots of enzyme pathways that I really don’t want to did too deep into). So, inadequate protein intake alongside calorie restriction? You break down your muscle to keep your brain alive.
It is far easier, energetically, to convert a carbohydrate to ATP for energy, your body preferentially goes for the path of least resistance to energy. It won’t make the enzymes for fat/protein metabolism if it has access to a lot of carbs (making special enzymes requires a need, and more energy). Reducing carb intake forces your body to ramp up the enzymes for fat and protein metabolism (generally takes about 2 weeks). Give your body enough carbs to survive on, and it won’t touch your fat stores.
This is why keto diets are a thing – though keto is the extreme end, and often focuses too much on fat consumption over protein consumption.
High Fiber Food:
Complex carbs, vegetables and fruits contain a lot of fiber in them which is highly recommended for anyone who wants to lose weight. Eating raw vegetables and fruits provides your body the much needed fiber which helps to digest better and aids weight loss.
What to Eat On The Low Carb Indian Diet:
- Include more leafy greens such as lettuce and spinach in your meals as they can help to control blood pressure and sugar levels.
- Kidney beans are highly popular and used in a lot of Indian dishes, you can boil them and also make a number of different dishes using kidney beans.
- Cottage cheese is your best option when it comes to get healthier proteins. Add paneer to the veggies and enjoy amazing lunch.
- To supress a sudden craving of a midnight snack, have a handful of nuts as snacks. you can use Almonds, pecans, cashew and other nuts but in limited quantity. Roasted sunflower seeds also make a great snack while on a diet.
- Add a lot of vegetables to your moong dal to enhance the taste and the texture of it. Moong dal also tastes great when cooked with spinach and is a great option for lunch while on a low carb diet. You can use legumes, paneer, curd, channa, soybean, egg whites, low fat milk, fish and chicken in your diet plan for a perfectly balanced and healthy meal every day.
- Smoothies are great choice for breakfast. Choose a fruit or vegetable that is low on sugar and carbohydrates and make a delicious smoothie using low fat milk for your breakfast, using mango or banana is not recommended.
- Increase your protein intake by adding one portion of meat in your diet daily. You can have fish or chicken in many ways for example you can grill, steam or boil the fish for your lunch or dinner.
Sugary treats or desserts are not allowed in a low carb diet but you can always choose wisely and replace sugary desserts with something healthier for example you can have a portion of sweet fruit if you are craving sweet, a handful of nuts can supress this feeling as well.
You Still Need to Exercise
Moreover, every diet in the world works better if you are physically active. A person doing low carb Indian diet can have much better results if they do exercise regularly as compared to a person on the same diet but with a lazy lifestyle. Burning your calories is super important while most of Indians think that limiting food intake is enough to lose weight which is not true. Include regular exercise such as walk, cycling, aerobics, swimming etc in your life to achieve a healthy and active life style.
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With exercise every day, a minimum of 30 minutes of elevated heart rate a day. Give it on the order of a few a months to see significant benefit. Your change will be noticeable after 1 month. Remember, it is a lifelong pursuit to continue to improve and maintain.