Indian Low Carb Diet Chart - Lose Weight Without Compromising Taste!

Being fit and healthy in these busy schedules has been a matter of concern for the majority of individuals. People want to get into their desired body shapes without having to burn a hole in their pockets. A healthy body keeps your mind and body synchronized elevating your overall performance. Physical exercise is one of the best ways to achieve your body goals but everyone doesn’t get the time and motivation to spend a few hours in burning carbs through physical activity.

Low carb diet comes as a savior in such cases. In fact, even if you are performing physical activities, the proper diet works as a catalyst and boosts the process of weight loss. Here is a completely low carb diet chart of extremely handy food items within the budget for all those aspiring individuals who want to keep their diets as lowkey as possible and still maintain a healthy lifestyle:

Foods to include in Indian low carb diet chart:-

1. Almonds –

The healthiest way to start your day is by consuming 5 to 6 Soaked Almonds which are full of nutrition. It provides sufficient boost to your body and also makes you feel full.
Almonds are a great superfood and it can be consumed as a midday snack too. Just roast a few almonds and munch upon it in whenever you feel hungry.
      
2. Mung dal:

Yellow or green split mung dal is not only tasty but also a very healthy option for all your sudden hunger pangs. You can make pancakes from it by adding vegetables of your choice and also add cottage cheese to add the extra boost of taste and fiber. Boiled moong Dal with various seasonal vegetables or Mung dal soup is also a healthy alternative to have this protein-packed dietary supplement.

3. Curd:

You can have curd just by its own or in the form of smoothies combined with any low carb diet fruit (fruits like banana, mango, Chiku or custard apple is not suggested). Lassi is the famous north Indian drink and you have the healthier version of it by replacing sugar with a little salt. Another healthier alternatives to having curd are to have it in the form of buttermilk, flavored yogurt and also as a dressing in your favorite Salad.

4. Nuts and seeds:

One of the most popular superfoods among Indians are our very own Rajma or Kidney Beans. There are various healthy ways of consuming it and you can mix and match your choice of spices or vegetables to make it suitable to your taste buds. You can give our Desi Rajma a continental touch by making Mexican Salsa with chopped Vegetables. You can also have boiled Kidney bean Salad or even make small pancakes of it by mixing veggies of your choice and have it with your favorite dip.

Instead of junk foods, you can always carry some roasted seeds for mid time snacking. Roasted Soybean, Bengal Gram Dal, Flax Seeds, Sunflower Seeds are a great source of energy and also prevents you from feeling hungry very often.

5. Milk:

Milk is considered wholesome on its own. You can have it hot or cold, flavored or unflavoured as you like     

6. Sprouts:

Sprout Salad is considered one of the most healthy dishes. You can add vegetables and fruits of your choice to make it more wholesome. You can also have Mix Sprout Dosa or pancake or mixed sprout Bhel with little puffed rice.   
      
7. Paneer/cottage cheese:

Needless to say, Paneer is an all-time favorite for all the fitness freaks. Not only it's rich in fiber but very delicious as well. You can prepare many healthy dishes with paneers like Paneer Bhurji with vegetables cooked in very little oil, grilled paneer tikka marinated with curd and few spices, cubed Paneer Salad, Homemade Palak Paneer with less oil, sauteed chili paneer with olive oil.
 
8. Soybean:

You can have roasted soybean, or soybean chunks or granules with homemade gravies in minimum oil to enjoy a wholesome low carb diet. Omega- 3 fatty acids: Fish is full of Omega- 3 fatty acids. You can have it Steamed, broiled, baked or grilled as you like. Now that you know what foods to eat in an Indian low carb diet chart, here are some tips on how you can adopt an Indian low carb diet for weight loss.
 
Tips for following an Indian low carb diet chart:

Watch your fat: Not all fats are bad. There are some fats which are beneficial for you and will help you in weight loss but some fats are extremely unhealthy for your health. you need to avoid all trans fats. This means that you have to stay away from fast foods and deep-fried foods like fries, cutlets, cheese sticks and pakoras. Even saturated fats that are present in butter, ghee, and margarine are harmful to your body. Try to consume monounsaturated fats (present in olive oil, peanut oil, and mustard seed oil) as they help in limiting your carb intake and in bringing the feeling of satiety.

• Choose complex carbs: Indian low carb diet demands more consumption of complex carbs than simple carbs. Including whole grains like whole wheat, barley, whole wheat pasta and whole wheat bread in your diet ensures your daily intake of complex carbs.  These whole grains are complex carbs containing plenty of fiber. Intake of these foods will facilitate the weight loss process.
• Do regular exercises: After years and years of research, experts have claimed that any person who is regular in his exercise has overall better health in comparison to a person who doesn’t exercise. Exercise helps in maintaining good body weight, it keeps blood sugar levels under control and aids in the better functioning of the heart and other organs. You can increase your carb allowance window by exercising. indian low carb diet works to give better weight loss results only if the person includes exercises in his schedule while following the diet.    
• Increase protein intake: Making your diet protein-rich is very essential to get the feeling of satiety and avoiding the urge to have food frequently. They stabilize the blood sugar level and control your cravings. You can include more of low-fat dairy products, lean meats, beans, legumes and a total of around 50-gram protein per day.
• Go high on high fiber foods: Raw Salads full of fruits and vegetables are rich in fiber and are very beneficial for weight loss. Having them with your meals will ensure an increased fiber intake in the diet. Green leafy vegetables are rich in minerals and they help in certain health conditions like blood pressure and diabetes. Besides fruits and veggies, you can add flax seeds, fenugreek (methi) seeds, sprouts and whole grains to your low carb diet chart, to aid your weight loss. 

When you are adapting an Indian low carb diet, you must understand that cutting on the simple carbs is a good idea. But cutting down carbs completely from your meal plan is not really advisable. Here are 2 reasons why you should never completely omit carbs from your meals while following an Indian low carb diet.
 
What are the healthy carbs that you should love?

If you have made up your mind to follow an Indian low carb diet, you must also know about the healthy carbs that you should include in your regime.

1. Low fat/non-fat yogurt and milk: These carbs add health to your bones and cause a lowering of your blood pressure. These dairy products are good sources of vitamin D, protein, riboflavin and calcium. Yogurt lacks vitamin d. So get your vitamin d from milk and vitamin d-fortified cereals. You must keep a check on the fat content of the dairy products. High amounts of saturated fat are not heart-healthy. Avoid creams and full-fat milk as much as you can.
2. Fruits and vegetables: While following an Indian low carb diet chart, you ignore the fruits and vegetables! after all these are the healthiest foods of all. According to a study report published by the American Institute for cancer research and the world cancer research fund, you can prevent at least 20 percent of all cancers by including 5 to 10 servings of fruits and vegetables in your daily diet. Another study has proved that the risk of coronary heart disease falls by four percent for everyone serving the increase of fruits and vegetables each day. Adequate consumption of fruits and vegetables also yields positive effects on bone density.
3. Whole grains: the bread are back – Imagine fiber-packed brown ones and forget about the ones made with refined flour. Whole grains are packed with nutrients and fiber. They have many health benefits which will help you to keep healthy. 

These superfoods are not only a healthy substitute for all the junks without having to compromise with your taste buds but also keeps you full for a longer period of time. You are just a proper low carb diet, few hours of physical activity and little determination away from getting a healthy and happy lifestyle.