Maximise Your Weight Loss Journey With High Protein And Zero-Carb Foods!

3. Zero Carbs Healthy Fats  

Replacing regular fats with healthy ones like olive oil and avocados is another good way to lose weight. They support heart health and reduce inflammation without containing any carbohydrates, helping you feel full and supporting weight loss. Also, nuts and seeds are excellent healthy fats, fibre, and protein sources. They also provide snack options that control hunger without adding carbs.   

Also Read: Top 10 Best Foods For Weight Loss And Easy Healthy Meals 

4. Herbs, Spices, and Condiments  

Herbs and spices like garlic and turmeric add flavour to meals without adding carbs, enhancing the taste of low-carb dishes. Vinegar lowers blood sugar and increases insulin sensitivity without adding additional carbohydrates. Mustard, hot sauce, and salsa are low-calorie condiments that add zest to meals without adding carbs, allowing you to enjoy flavorful foods while sticking to your zero-carb plan.  

5. Fruits (in moderation) 

Many fruits are rich in natural sugar and carbohydrates, which are generally not preferred when looking for a weight loss option. However, some fruits like strawberries and blueberries are lower in carbs than others, offer fibre and antioxidants without spiking blood sugar levels, and have a higher water content. Melons such as watermelon and cantaloupe promote hydration and fullness without adding carbs to your diet. So, you can choose them and include them in your weight management plan. 

6. Beverages  

Water is essential for hydration and can help you feel full before meals, reducing overall calorie intake without carbs. Another good option is herbal teas and unsweetened coffee, which are calorie-free beverages that offer antioxidants and may enhance metabolism and fat oxidation without adding carbs to your diet. Also, sparkling water or carbonated water without added sugars is a refreshing alternative to sugary drinks without added carbs. It helps satisfy cravings without derailing your zero-carb goals.  

Also Read: How To Lose 10 Kgs In A Month? Beginner Diet Plan For Weight Loss  

Sample Low-Carb Diet Plan For Men And Women  

Here is an example of an Indian no-carb diet plan you can follow if you are targeting weight loss. Keep in mind that this food plan is merely an example, and you should speak with your doctor or dietitian before beginning it if you have any allergies or medical conditions. 

Advantages Of Low-Carb Diet   

A low or no-carb diet has several benefits for our health if implied cautiously after consulting a health professional:   

1. Weight Loss Benefits 

Low-carb diets are renowned for their efficacy in weight management. By reducing carbohydrate intake, the body is prompted to tap into fat stores for fuel, leading to weight loss. Additionally, lower carb consumption often results in decreased appetite, facilitating overall calorie reduction and further supporting weight loss efforts.  

Also  Read: Best Weight Loss Plan For Men & Women with Indian Diet 

2. Blood Sugar Regulation 

One notable advantage of low-carb diets is their ability to stabilise blood sugar levels. By reducing the amount of carbohydrates consumed, especially those that result in abrupt increases in blood glucose levels, these diets help regulate insulin secretion and improve insulin sensitivity. Those who already have diabetes or are at risk of getting the disease will benefit most from this.  

3. Elevation in HDL Cholesterol 

Low-carb diets have been associated with increased high-density lipoprotein (HDL) cholesterol levels, which are considered beneficial for heart health. Elevated HDL levels help remove excess cholesterol from the bloodstream, lowering the risk of heart disorders.  

Also Read: How To Reduce Cholesterol Levels At Home 

4. Triglyceride Reduction 

An increased risk factor for heart disease is high triglyceride levels, and low-carb diets have been shown to lower them effectively. By restricting carbohydrate intake, these diets decrease the liver's triglyceride production, improving lipid profiles.  

5. Enhanced Cognitive Function 

Some individuals report experiencing improved mental clarity and cognitive function on low-carb diets. This may be attributed to the brain's ability to utilise ketones produced during carbohydrate restriction as an alternative fuel source. Ketones provide a steady and efficient energy supply to the brain, potentially enhancing cognitive performance. 

6. Mitigation of Metabolic Syndrome Risk Factors 

Metabolic syndrome encompasses conditions such as abdominal obesity, high blood pressure, and dyslipidemia, which may raise the risk of type 2 diabetes and cardiovascular disease. Low-carb diets have been shown to mitigate several risk factors associated with metabolic syndrome, thereby reducing the overall risk of developing these chronic conditions.  

7. Appetite Regulation and Reduced Cravings 

Low-carb diets promote satiety and help control hunger and cravings by stabilising blood sugar levels and minimising fluctuations in insulin secretion. People may find it simpler to stick to healthy eating habits and sustain weight loss over time by concentrating on nutrient-dense, low-carb foods. 

8. Potential Skin Health Improvement 

New research points to a connection between skin health and food. Some individuals experience improvements in skin conditions such as acne on low-carb diets. By reducing the consumption of high-glycemic foods that can exacerbate inflammation and hormonal fluctuations, low-carb diets may contribute to more precise and healthier skin.  

Disadvantages Of Low Carb Diet  

A carb diet is good for weight loss; however, it can be a significant risk for health concerns if not utilised with proper guidance. The low-carb diet disadvantages include the following:  

1. May Cause Nutrient Deficiencies 

Since no-carb diet foods are selective, prolonged consumption of such selective foods will cause nutrient deficiencies like essential vitamins and minerals as carbohydrates have ample of these nutrients. This might lead to deficiencies that could impact your overall health.  

2. Chances of Constipation 

A no-carb diet is deficient in dietary fibre, which may lead to constipation issues in the long run. Fibre keeps your digestive system moving smoothly, so insufficient can lead to constipation or other tummy troubles.  

3. May Cause Heart Problems 

A carb diet includes fats to provide desired calories, which can lead to the risk of heart disease. Too much saturated fat can raise your "bad" cholesterol levels, which isn't great for your heart. Choosing healthier fats, like those in nuts and avocados, can help lower this risk.  

4. Chance of Losing Muscle 

When you start a low-carb diet, your body might start breaking down protein for energy, which could lead to muscle mass loss. Getting enough protein and doing strength training exercises can help prevent this.  

5. Possibility of Nutrition Imbalance 

Focusing too much on proteins and fats while restricting carbohydrates can throw off the balance of nutrients your body needs. Eating various healthy foods is essential to get all the crucial vitamins and minerals.  

6. Potential for Feeling Lethargic 

Very low-carb diets can put your body into a state called ketosis, where it burns fat for fuel. While some people do fine with this, others might feel tired, nauseous, or have bad breath.  

7. Could Affect Athletic Performance 

Carbs fuel your body, especially during intense exercise. If you cut back on carbs, you might find it challenging to maintain your usual high-energy workout routine.  

Dietitian's Recommendation 

As a dietician, I recommend a moderately low-carb diet instead of a carb one, especially for weight loss. There are multiple reasons for this. Firstly, it is not sustainable to be on a zero-carb diet for a more extended period, and when we return to our original dietary habits, the weight bounces back. Secondly, no carb options lack certain nutrients, causing a nutrient deficiency. It is always suggested that one should not start over with such a special restrictive diet on its own; instead, a professional should be consulted.