Importance of the right diet cannot be denied in your weight loss journey and that is where in our search for the “right diet”, low-carbohydrate diet ranks quite high on the list.
Over the years, weight watchers have paid special emphasis on low-carbohydrate diet and thus,
In this article, we are going to tell you what carbohydrates are, the role they play in your weight and general health and the foods you can include in your low carb diet for Indians.
Table of contents
What are Carbohydrates?
Carbohydrates are one of the nutrients found in all foods that come from plants. Chemically, they are classified into monosaccharide, disaccharides, and polysaccharides. Simply, they can be classified into simple carbs and complex carbs.
We have to know that if we want to follow the low carb diet, we have to avoid simple carbs derived from corn syrups, sugars, cane sugars, and honey. Complex carbs are supposed to be healthy according to low carb diet and are allowed while following the diet.
Foods to be Included in Your Low Carb Diet
Soaked Almonds, nuts and seeds like roasted soybean, roasted Bengal gram dal, roasted flax seeds, roasted sunflower seeds, rajma or kidney beans, mung daal, paneer or cottage cheese, dahi or yogurt, red chanaa, sprouts, milk, soybean, egg white, chicken and fish are the main foods that should be included in your low carb diet.
You should also include sweet potato, quinoa, beans, lentils, peas, brown rice, wild rice, potato, corn on the cob, rolled oatmeal, whole grain pasta, couscous, multi-grain bread, whole wheat pita bread, , whole-grain bagel,
whole-wheat tortilla, kale, spinach, broccoli, peppers (sweet), carrots, cauliflower, cabbage, winter squash, raspberries, blueberries, strawberries, watermelon, orange, mango, peaches, pineapple and figs.
5 Great Tips for Following the Low Carb Diet
1. Include Complex Carbs in Your Diet
Following the low-carbohydrate diet entails avoiding simple carbs and including complex carbs in your meals. Include whole grains like brown rice, oats, whole wheat, barley, whole wheat pasta and whole wheat bread on your plate. These are complex carbs that will enhance your weight loss process .
2. Increase Your Protein Intake
Consumption of proteins in your low carb diet helps you in attaining satisfaction. They also stabilize the blood sugar levels and control your food cravings. You can include low-fat dairy products like milk, yogurt and cottage cheese in your low carb diet. Also eat leans meats, beans and legumes .
3. Make Fiber a Large Part of Your Low Carb Diet
Have at least 2-3 portions of raw salads and fruits every day. This will ensure that you are consuming the required amount of fiber in your diet.
Also, green leafy vegetables should be included on the list. They are power packs of minerals and help in the control of blood pressure and blood sugar levels . Since they are high in fiber, they also play a role in weight loss. Besides these, you could also add flax seeds, fenugreek or methi seeds, sprouts and whole grains to your meals.
4. Steer Clear of Fats
When you are following the low carb diet, you have to avoid all kinds of food with Trans fats. This includes fries, pakodas, chips and other deep-fried foods .
Try including monosaturated fats like olive oil, peanut oil, and mustard seed oil since they limit your carb intake by giving you a feeling of dietary satisfaction.
5. Do Regular Exercises
It is a known fact that any diet will prove effective only if you supplement it with regular exercise.
Regular exercise helps in maintaining a healthy weight along with maintaining the sugar level of your body. It also gives you energy and agility, which keeps you active, which in turn, decreases your body weight even more.
So, this was our take on a low carb diet for weight loss.
To know more about weight loss and nutrition, talk to our Truweight Nutritionist today! The first consultation is on us. Click here to avail it.