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    • cal23-August-2022 adminAmrita Sandhu

      The Low-Carb Indian Diet

    • Why do models and actors avoid overeating bread, rice and chapatis? Because these items are loaded with carbs and often lead to bloating.

      Following a diet requires determination and consistency; this is essential for losing weight and achieving your goal. Numerous diets work wonders for individuals who wish to lose weight healthily. Although many people opt for a low-carb diet to lose weight rapidly, it can be quite dangerous in certain circumstances. 

      Consulting a professional nutritionist/dietitian can assist you in following a low-carb diet the right way. Low-carb diets are very typical in other countries apart from India. However, it is only recently that people have been looking at its positive results and asking their dietitian to advise a low-carb diet that can help them lose weight and fat effortlessly.

      Table Of Contents

      1. What Is A Low-carb Indian Diet?

      2. Impact Of Low-carb Indian Diet On Health

      3. What To Eat And Avoid?

      4. Low-carb Indian Foods For Weight Loss

      5. Low-carb Indian Diet Plan 

      6. Potential Side-Effects Of A Low-carb Indian Diet

      7. The Final Say


      What Is A Low-Carb Indian Diet?

      Low-carb Indian diet primarily follows a diet that avoids carbs and consumes fats and proteins instead. That means avoiding fruits, vegetables, and many food items which contain carbs and consuming foods such as nuts, meats, poultry, cheese, butter, coconut oil, etc., for weight and fat loss.

      The daily allowance of consumption is 50g/day. In a low-carb diet, the carb quantity should not be increased. Vegetables should be spinach, cauliflower, mushroom, spices, nuts, and flaxseed. No fruits are allowed, and no sugar, honey or jaggery is permitted in a low-carb diet.

      The science behind a low-carb diet is that insulin is released to aid glucose in seeping into the body's cells and bloodstream for energy use. As a result, extra glucose is stored in the muscles and liver, while some are stored as body fat. A low-carb diet aims at causing the body to burn this excess stored fat when it needs energy instead of using carbohydrates as its energy source, leading to weight loss.

      Impact Of Low-carb Indian Diet On Health

      It is claimed that the low-carb Indian diet works wonders on several health issues promoting a healthy body, including:

      • Decreased joint and muscle pain
      • Reduced blood glucose
      • Lowered blood pressure 
      • Fewer cravings for sugary foods
      • Increased HDL (or good cholesterol)
      • Improved insulin sensitivity
      • Decreased headaches
      • Improved cognitive functions
      • Improved skin health
      • Increased energy

      Many people think eating a low-carb diet means avoiding carbs. However, it is not the case; you must consume a certain amount of carbs daily to keep your body functioning well. In addition, low-carb diets initiate a drastic and more immediate reduction in insulin levels, a proven fact. 

      Studies indicate that low-carb diets cause more fat loss, especially the belly fat in the abdominal cavity that many consider dangerous. In addition, a 2012 study concluded that a low-carb diet showed increased energy expenditure compared to low-fat diets during weight maintenance.

      What To Eat And Avoid?

      A low-carb Indian diet allows you to lose weight by consuming fewer calories and more proteins and fats, which keeps you full for an extended time and reduce your cravings. Although you might not feel hungry, due to the protein, your stomach may feel full, and you end up eating fewer calories and losing weight. Also, a low-carb Indian diet helps you to lose weight rapidly compared to other diets. However, you should consult a dietitian before starting the low-carb diet.

      Food Items To Consume In A Low-carb Indian Diet 

      • Meat
      • Poultry (chicken and eggs)
      • Nuts-almonds, cashew, walnuts, peanut butter, almond butter
      • Green leafy vegetables, mushroom, zucchini, cabbage, cauliflower, onions, tomatoes, bottle gourd
      • Soya products (tofu)
      • Paneer, cream, butter, cheese
      • Seeds - sunflower seeds, chia seeds 
      • Fish - salmon, sardines, mackerel
      • Indian spices - cumin, red chilli powder, turmeric powder, ginger, cinnamon, black pepper
      • Almond flour
      • Soy flour

      Note - You can avoid low-fat dairy products in a low-carb diet.

      Food Items To Avoid In A Low-Carb Indian Diet

      Avoid high-carb foods like chocolates, ice creams, honey, sugar, jaggery, bread, cereals and all the added sugar items in an Indian low-carb diet.

      1. Grains And Flour

      Consuming rice(white and brown), wheat flour, bajra flour, jowar flour, oats flour, muesli, cornflakes, bread, or pasta is not recommended. 

      2. Vegetables And Fruits High In Carbs

      High-carb fruits and vegetables like potatoes, yam, corn and sweet potatoes should avoid all the vegetables grown underground. Avoid all fruits because every fruit contains sugar and carbs, which is a big no in the low-carb Indian diet.

      3. Trans fat and processed foods 

      Avoid regular vegetable oil, junk foods and fried foods as it contains added sugar, vegetable fats and trans fat. 

      4. Dairy Products

      Milk and milk products are not recommended in a low-carb diet.

      Low-Carb Indian Foods For Weight Loss

      1. Meat, Poultry And Seafood

      These food groups are rich in proteins, and fish mainly contains good fats (omega 3 and 6 fatty acids), which will assist you in replenishing the body with fats and also helps to lower cholesterol and helps to lose weight. Whereas meat, chicken and eggs contain high-quality protein, which keeps your stomach full for longer.

      2. Dairy Products 

      Paneer and cheese like cheddar and parmesan provide protein and calcium, which helps the body keep our bones healthy. You can add paneer to a salad (made up of vegetables allowed in a low-carb Indian diet).

      3. Vegetables

      Vegetables provide vitamins like vitamin A, B minerals, and fibre, so you should keep zucchini, cabbage and cauliflower in stock because rice is not allowed to be consumed in a low-carb Indian diet, so cauliflower rice is a great option.

      4. Nuts And Seeds 

      Nuts and seeds provide essential fatty acids like omega 3 and 6. So they make excellent snack options for a low-carb diet.

      Seeds like chia seeds and sunflower seeds help provide fibre and micronutrients, which keeps digestion in check and curb cravings. Also, you will not end up eating excess calories apart from the diet.

      5. Oils

      Oil helps to enhance the nutritional value of the food. Besides that, it helps absorb vitamins into the body and supports excellent functioning. However, in a low-carb Indian diet, coconut oil, sesame oil and butter can be used for cooking.

      6. Dark Chocolate 

      Dark chocolate is a great low-carb option for people who get cravings. It is a great low-carb option for people who get cravings. Consuming 1 piece of dark chocolate provides numerous benefits. Consult your dietitian to know how much to drink during your diet.

      7. Indian Herbs And Spices

      Spices are filled with anti-inflammatory and antioxidant properties, which help fight the body's free radicals. In addition, most of the spices are very low in carbs like black pepper, ginger, red chilli powder, turmeric and herbs like thyme, rosemary etc. This enhances taste while providing you with antioxidants.

      Low-carb Indian Diet plan 

      1. Vegetarian Low-carb Indian Diet (1800kcal) 

      Early morning - Lemon water with chia seeds

      Breakfast - 1 bowl of Rajma salad

      Mid meal -  2 spoons of peanut or almond butter

      Lunch -  1 serving of Paneer sabji with 1 big soya flour roti and 1 bowl of zucchini salad (use butter or sesame oil for cooking).

      Afternoon - Green tea

      Evening - 5 almonds and walnuts pieces

      Dinner - 1 big bowl of soya chilli with one bowl of spinach clear soup

      2. Non-vegetarian Low carb Indian Diet (1800kcal) 

      Early morning -  1 glass of ginger ajwain water

      Breakfast - 2 whole eggs and 2 egg whites

       Mid meal -  2 spoons of flaxseeds

      Lunch - 1 serving of grilled chicken with sauteed green leafy vegetables.

      Afternoon -  Black coffee

      Evening - Roasted chana

      Dinner -  1 big bowl of chicken soup (100gm shredded chicken) with Sauteed paneer (6-7 cubes in butter or oil).

      Potential Side-Effects Of A Low-Carb Indian Diet

      A low-calorie diet has immense advantages for weight loss. However, there are some downsides that you should know:

      • Lowering the carb and calorie consumption may directly result in a downfall of nutrients in your body as it is vital to create a balance between the nutrient deficit for proper functioning.
      • A low-carb diet might not be suitable for everybody. Some individuals need to be active in their workspace, and cutting down carbs in this diet may cause ill effects.
      • Following a low-carb diet can cause severe headaches and cravings, affecting health.
      • You may lose weight rapidly in the first few weeks, but as you start following the regular diet, your metabolism will slow down, and you may gain some kgs back.
      • Low carb diet may cause stomach and digestive issues in some people, so people over the 50s, teenagers and pregnant women should avoid a low-calorie diet.

      The Final Say

      A low-carb diet is used worldwide, giving excellent results, especially in some patients suffering from certain medical conditions. Moreover, it has shown positive and speedy results in normal individuals also. 

      Although certain restrictions are required to achieve weight loss goals, as per several studies, the low-carb Indian diet helps burn fat rapidly compared to other fad diets. However, not consulting a dietitian before jumping directly to a low-carb diet has some consequences, so ensure that you consult your dietitian before starting.


      1. How many carbohydrates are allowed in a low-carb diet?

      It depends upon the individual, but an ideal 50-60g of carbs are allowed per day in a low-carb diet.

      2. Do butter and cheese cause harm while consuming them on a low-carb diet? Will they increase fat?

      Well, a low-carb diet works on the mechanism to lose stubborn fat protein, and fat-rich diets are consumed to use the accumulated fat as energy instead of carbs.

      3. Which are the low-carb foods?

      Paneer, eggs, certain vegetables, nuts, seeds, and chicken breast are low-carb foods and can be eaten in an Indian low-carb diet.

      4. Which low-carb diet is best for weight loss?

      The Atkins diet restricts all high-carb foods and promotes the consumption of proteins and fat, which is considered best for weight loss.

      5. Is a low-carb diet healthy?

      Yes, at a certain point, they are healthy. Still, they should not be followed for long because a low-carb diet may cause some vitamin deficiency, as many food groups are avoided while following this diet.

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