Low Carb Indian Diet | Low Carb Indian Food

Low Carb Indian Diet | Low Carb Indian Food 

Food choices for non-vegetarian people

In India, the most consumed non-veg foods are eggs, fish and chicken. You can do them every day on a low-carb diet.

There are lots of delicious dishes you can make of them.

Your diet will not be difficult. Take a delicious omelet with lots of vegetables for breakfast, grilled fish for lunch and enjoy tandoori chicken for dinner!

The vegetables

There are lots of low carb veggies options in India so vegetarians need not worry. Have a look at those that offer 4g and less of carbs per 100 g of the most of the veggies.

Cauliflower, Broccoli, and Cabbage

A dish can be made easily with cabbage, cauliflower or broccoli. If you are an egalitarian, you can always keep cabbage with fried eggs.

Broccoli and cauliflower soup can be included in your meal.

• In boiled cabbage, there are 0.6 grams of carbs per 100 grams
• In boiled broccoli 100 grams per 1.3 grams
• Boiled cauliflower has 2.3 g carbs per 100 grams

Spinach, lettuce, cucumber, and radish

You can make a healthy salad with radish, cucumber, and lettuce. If you like, they can be steamed.

A bowl of tasty cheesy spinach soup is also a great option for a meal.

• Raw cucumbers have 1.5 grams of carbohydrates per 100 grams
• 100 grams per 100 gm of raw radish is 2 grams
• Rice spinach contains 1.6 grams of carbohydrate per 100 grams
• Lettuce has 1.9 grams of carbohydrate per 100 grams

Eggplant

Brinjal or eggplant is a low carb veggie. Raw Brinjal (100 g) has 2.4 g of carbs in it. The carbs count increases only on the addition of onion and tomatoes.

You can cut the eggplant into slices, add some spices and cook on the Tawa with minimal oil. It can definitely be a part of your low Carb diet.

Capsicum and Pumpkin

Capsicum and pumpkin are also low carbohydrate vegetables. Capsicum can be mixed in salads, grilled veggies, an omelet.

You can also make a delicious dish from a pumpkin and make it again with your salad or soup. Pumpkin has only 2.2 grams of carbs in every 100 grams of veggies.

The Fruit

On a low carb diet, you can not enjoy many fruits, but you can have berries. Strawberries, raspberries, and blueberries can be eaten but in a controlled way.

Nuts and Seeds 

For roasted soybean, roasted Bengal gram dal, roasted flakes seeds, roasted sunflower seeds, mid-time snacking.

Rajma / Kidney bean – You can make lots of dishes using kidney beans
Mexican salsa with chopped veggies

Rajma Tikiki (grilled cake) dip/chutney with coriander or curd and mint leaves
Boiled kidney bean salad

Baked kidney beans with small cottage cheese

Moong Dal and Soya

Soya is a good source of proteins for vegetarians. You can easily add soya chinks to your food. Moong dal is also a good choice.

It is low in carbs enriched with fibers and also healthy.

Mung lentil screaming/delicious pancake using yellow or green split mang lentils. (You can add stuffed cheese with cheese to add chopped veggies, coriander or flavor, and fiber)
Mung lentils with veggies (recipe of mang lentils with veggies)

Mung dal soup

Mogar (a famous Rajasthani preparation made from Palak and Mung Dal)

Panner / Cottage Cheese:

Paneer Bhuji with vegetables (cook in very low oil)
Paneer sticks (only curd and spicy with essential spices, and grill without any oil)
Cabbage paneer salad
Spinach veggie pane (homemade with low or no oil)
Sauteed cheese chili in minimum olive oil

Curd:

Smoothies – Use any low carb fruit (Avoid – banana, mango, chicken, custard apple)
Salted lassi
Buttermilk
Taste curd
Dressing on salad as
Red gram

Red gram salad boiled with cucumbers, tomatoes, and onions.
Red gram with cooked tomato gravy (cooked in low or no oil) is cooked.

Germinated:

Mix sprouts salad
Mix sprouts dosa/pancake
Combine baked soya with little or no oil
Mix grated sprinkle with small puffer rice.

Milk:

Plain or taste, and hot or cold like you like it

Soybean:

Soy milk and tofu
Roasted soybeans
Soybean pieces or granules with homemade gravies in low oil

Egg White:

Boiled, scrambled or poached
Omelet with Veggies

Hen:

Boiled, boiled, baked or grilled form
Salad and brown bread in the sandwich

Fish

Boiled, boiled, baked or grilled

Now that you are eating what food to eat in an Indian low-carb diet, here are some suggestions on how to adapt Indian low-carb diets to weight loss.

Oil

Extra virgin olive oil is healthier fat, but you have to drizzle it on top of cold salad.

You can also take ghee, butter, and coconut oil. However, remember to use in moderation.

With Low Carb Diet, you can easily complete your fitness and weight loss goals.

Tips to Follow a Low Carb Indian Diet:

Choose Complex Carbs:

Indian low-carb diet says to leave on the consumption of simple carbs and include complex carbs through whole grains like brown rice, oats, whole wheat, barley, whole wheat pasta, and whole wheat bread.

These whole grains are complex carbs that contain many fibers. Consumption of these foods will facilitate weight loss.

Increase Protein Intake:

Proteins help to gain a sense of saturation.

They stabilize the level of blood glucose and control their desires.

You can add low-fat dairy products, lean meat, beans, legumes and protein approximately 50 grams per day.

Go High on High Fiber Foods:

With raw food salads and a good quantity of fruits, a diet will increase the fiber intake.

Green leafy vegetables are rich in minerals and they help in some health conditions like blood pressure and diabetes.

Due to being high in fiber, they also help in weight loss.

In addition to fruits and veggies, you can add Flex Seeds, Fenugreek seeds, Sprouted and whole grains to your diet.

Take High-Quality Fat:

You need to avoid all trans fats.

This means that you have to stay away from fast food and deep fried food such as fries, cutlets, cheese sticks and Pakoda.

Try to consume monosaturated fats (present in olive oil, peanut oil, and mustard seeds oil) because they help limit your consumption of carbohydrate and bring a sense of saturation.

Avoid harmful saturated fats (present in butter, ghee, and margarine).

Become Intelligent Catering:

Low carbs and desserts are a rare combination. Most people have a misconception that the diet will allow them to live a healthy life completely except for sweets.

In reality, it is not about defaults, but it is about choosing your food properly without depriving yourself! All you have to do is eat food on the border.

Every meal, when eaten in the border, can benefit only your health, while once you stop eating your part, then undesirable results start to appear.

Staying within the borders helps in regulating and maintaining weight with help in maintaining sugar levels and maintaining the level of permanent blood glucose.

Eat wisely and stay healthy.

Do Regular Exercises:

After researching years and years, experts have claimed that any person who exercises regularly in his exercise, has better health than a person who does not exercise.

Exercise helps maintain good body weight, it keeps blood sugar levels in control and helps in the better functioning of the heart and other organs.

You can increase your carb allowance need by exercising.

Note- In my experience of 10 years, I have noticed that an Indian low-carb diet only gives results of weight reduction if the diet includes practice in its schedule during the diet.

Avoid Binging:

Most snacks we binge are carbos, whether it’s chocolate, candy, pastries, chips or fries! If we learn to avoid Binging.

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Low Carb Diet | Low Carb Food

Low Carb Indian Diet | Low Carb Indian Food

Low Carb Indian Diet | Low Carb Indian Food

These are highly beneficial for eye sights, joints pain and brain health.

12. Avocado:

Low Carb Indian Diet | Low Carb Indian Food

Avocado fruit contains fats, fiber and potassium and very less amount of carbs. 1 avocado fruit contains not more than 25 gm carbs.

It’s highly beneficial for your overall health and great fruit under the category of low-carb food plans.