Low Carb Indian Diet Menu: High Protein and Low Sugar Food

Low carb diets are the ones that restrict carbohydrates coming from pasta, bread, and sugary foods. Studies have shown that low carb diets help in losing weight thereby improving your health. Although the complex carbs are considered healthy for your body, Indian low carb meals are planned such that the caloric requirement is met mostly through fats and proteins. Fat is an excellent source of calories though its consumption should be restricted.

Low Carb Indian Diet Meal Plan

Your daily food intake should be split into three main meals, each comprising approximately 300 calories. The foods that you are going to eat depends on several factors, including your age, gender, health, exercise or activity level, and the amount of weight you need to lose. Here is a list of low carb foods, on which you can base your diet. However, consider this list as a guideline, as it can be modified to suit your needs.

What Food to Eat on a Low Carb Indian Diet

• Nuts and seeds: Soaked almonds for breakfast (5-8 pieces), roasted Bengal gram and flax seeds, roasted almonds and sunflower seeds for snacking.
• Kidney beans (Rajma): You can make several dishes using kidney beans, including rajma tikki, baked kidney beans, and kidney bean salad.
• Mung Bean: Mogar (a Rajasthani dish prepared with Mung Dal and Palak), mung bean soup, mung bean with veggies.
• Curd: Flavored yogurt, salted lassi, smoothies using a low carb fruit, buttermilk.
• Fresh cheese (Paneer): Cubed paneer salad, paneer tikka (grilled without oil), and paneer bhurji with vegetables.
• Egg white: Omelets with vegetables, scrambled, boiled or poached.
• Fish: Grilled, baked, or steamed.
• Chicken: Broiled, grilled, baked, or steamed; with brown bread sandwiches and salads.
• Milk: Flavored or simple; hot or cold.
• Sprouts: Dosa or pancake, usal prepared in little oil, salads.
• Soybean: Roasted soybean, tofu and soy milk, soybean chunks prepared in little oil.
• Drink: Water, tea, coffee, and sugar-free carbonated beverages.

Healthy and active individuals can afford to have sweet potatoes, legumes, a moderate amount of dark chocolate, and non-gluten grains such as oats, quinoa, and rice.

What to Avoid on a Low Carb Indian Diet

• Sugar: Ice cream, fruit juices, soft drinks, and agave.
• Trans fats: Hydrogenated oil.
• Vegetable and seed oils with Omega-6: Safflower, corn, grapeseed, soybean, cottonseed, and canola oils.
• Gluten grains: Barley, rye, wheat, and spelt.
• Artificial sweeteners: Saccharin, aspartame, cyclamates, acesulfame potassium, and sucralose.
• Highly processed foods

Sample Low Carb Indian Diet Chart for Vegetarians

• Early Morning: A glass of lukewarm lemon water, a cup of tea without sugar.
• Breakfast: Two chapattis, half cup of paneer curry, or a cup of milk with high fiber cereals (half cup).
• Mid-morning Snack: Any low-carb fruit (avocados, cranberries, olives, papayas, peaches, strawberries, watermelon, etc.)
• Lunch: A bowl of brown rice, spinach, sunflower seeds, flax seeds, soybean veggies, a bowl of mung dal, salad with greens, half cup yogurt.
• Evening: A cup of yogurt, green tea, or fruit.
• Dinner: Brown rice/whole wheat chapattis, a bowl of mung dal, veggie soup, salad.
• Bedtime: A cup of milk, handful of nuts.

Sample Low Carb Indian Diet Chart for Non-Vegetarians

• Early Morning: A glass of lukewarm lemon water, a cup of tea without sugar.
• Breakfast: One cup of skimmed milk, two scrambled eggs, one sliced brown bread.
• Mid-morning Snack: Any low-carb fruit (avocados, cranberries, olives, papayas, peaches, strawberries, watermelon, etc.)
• Lunch: A cup of brown rice, 1-2 pieces of chicken, half-cup of mixed veggies, a bowl of salad.
• Evening: A cup of yogurt, green tea, or fruit.
• Dinner: Fish/Chicken (1 piece), chapatti/brown rice, half cup mung dal, a bowl of curd.

While you are fascinated by the lean and thin looks of celebrities, you will be amazed to know that most of them follow a low carb diet routine. Low carb diets not just help in reducing your weight but also assist in lessening insulin, blood sugar, and blood pressure. Furthermore, by having low carbohydrate foods, you will increase the chances of improving your cognitive performance.