Low Carb Diet to Lose Weight
Typical Indian diet is full of carbohydrates. Rice, Roti, Pakodas, etc are the carbohydrate-rich diet of almost all Indians. Eating a diet rich in carbohydrates also results in belly fat & results in high waist-hip ratio.While carbs are one of the three most essential macronutrients required by the body, you must pay attention to the type and quantity of carbs that you consume. Simple carbs like refined flour and sugar can cause sudden spikes in your blood sugar levels which can have a negative impact on your metabolism. If you are looking to lose weight, you must have heard that reducing your carb intake and increasing your protein intake can help.
Most of the Indian finds it difficult to avoid or cut down the carbohydrate from their diet as Roti & Rice an integral part of our daily diet. While the majority of the North Indians eat more Roti/Chapati while South Indians prefer Rice. Also, a majority of Indians are fond of eating sweets as well.
It is understandable that for a majority of the Indians it is difficult to cut down the carbohydrate intake as they are heavily dependent upon it.
If you want to lose weight & wishing to have a flat stomach then cutting down the carbohydrate is one of the fastest ways to achieve your fitness goal.
Complex carbs( like green vegetables, oatmeals, potatoes, corn) releases a low quantum of sugar and they are rich in fiber. Increasing the intake of these types of carbohydrates is advisable for weight loss. If you couple them with it some protein-rich food(like Seafood, Milk Cheese, Eggs, Beans etc) makes the meal all the more wholesome and nutritious. From plant-based proteins, whole grain pulses like moong dal is a good option, beans are high in protein as well as fiber and cottage cheese is another low carb vegetarian alternative. From animal-based proteins, chicken or fish clubbed with vegetables makes for an ideal low carbohydrate dinner option.”
1. Quinoa Pulav
Ditch your regular starchy rice pulav for a low carbohydrate alternative made with protein-rich quinoa. The South American grain quinoa is easy to digest and is a complete source of vegetarian protein and a good source of monounsaturated and omega-3 fatty acids. A heart-healthy grain, it is known to reduce ‘unhealthy’ cholesterol and contains high levels of antioxidants.
Ditch your regular starchy rice pulav for a low carbohydrate alternative in quinoa pulav
2. Greek salad with Goat Cheese
The all-time favorite salad, made with healthy toppings of goat cheese, olives, cucumber, red onion and olive oil, in addition to the standard lettuce and juicy tomatoes can make for an excellent substitute to your high carb dinner. Dense in nutrients, the leafy green salad is a storehouse of protein and iron and provides you with a healthy dose of vitamins A and C, and potassium.
The leafy salad, made with healthy toppings of goat cheese is a good option for low carb dinner
3. Grilled salmon with Broccoli
Salmon does not contain any carbohydrates and is a good source of protein and calcium. Salmon also contains a decent amount of Omega-3 fatty acids which are good for your brain development. Team it with boiled or grilled veggies – steamed and sautéed broccoli can be a great option. Broccoli is one of the most nutritious vegetables. It is rich in nutrients like iron, calcium, and vitamin K.
Salmon does not contain any carbohydrates and is a good source of protein and calcium
4. Chicken Patties
Heat olive oil in a large non-stick skillet over medium heat and shallow fry chicken patties made with minced meat until golden and enjoy them with grilled vegetables on the side. Chicken contains about 27 grams of protein per 100 grams (according to USDA), and zero carbs, which makes it an ideal for a low carb dinner.
Chicken Patty in the house
5. Paneer Scramble
Vegetarians need not lose hope. Paneer is a great source of high-quality protein and is low in carbs (about 3 grams per 100 grams). It is a great dinner option that you can consider. You can try this recipe of Paneer Bhurji for a delectable protein rich delight.
6. Tofu and Mushroom Tikka
Tofu has gained immense popularity as a good quality vegetarian and vegan source of protein. It is cultivated by coagulating soy milk and then pressing the resulting curds into soft white blocks. Tofu has 1.9 grams per 100 grams) of carbs (according to USDA). Mushroom, on the other hand, are also a great low carb alternative for the dinner.
Tofu Tikka makes for an ideal low carb dinner recipe
However one must take note that while trying to lose weight quickly, most of us end up ruling out carbohydrates completely from our diet. By doing so, you are not only hampering your weight loss goals but also putting your overall health at stake. Carbohydrates are one of three essential macro-nutrients that your body requires – the other two being fats and proteins. Eliminating any food group from your diet completely is not sustainable for your health. Altering your food choices and choosing the good carbs is the way to go.
It is advisable to lose weight under the guidance of an experienced & qualified Dietitian.
An expert Dietitian will provide you a balanced & customised diet plan for you. Experienced Dietitian will take care of all essential micronutrients required for your body & plan your diet accordingly.
If you are looking to get healthy by adopting a Healthy Diet please get in touch with me.
Nutritionist Vinita Jaiswal