Today, people all over the world are looking for ways and means to lose weight and consume food that can be digested quickly and would not lead to fat accumulation in the body; thus, the no-carb diet plan has emerged as a popular trend among the gym going and bodybuilders. Cherishing such a diet might sound peculiar for Indians, mainly because of the rich carbohydrate consumption of rice, chapati, and bread. But of course, there are no carbs in an Indian diet; again, moderation and substitutions go a long way. In this guide, you’ll learn about the no-carb diet concept, Pros & Cons, and Strategy on how to effect the diet in the Indian environment.
What is a No-Carbs Diet?
A no-carb diet is a plan that anyone who wants to lose weight would embrace. This diet removes all carbohydrate sources and replaces them with protein and fats. The purpose is to make a body rely on fats and not carbohydrates in a beneficial process called ketosis. Although eliminating carbs may not be feasible, this diet tends to permit 20-50g of net carbs daily, emphasizing protein, including meat and fish, fats, eggs, and most Vegetables.
Benefits of a No-Carbs Diet
Weight Loss: A low-carb diet allows the body to burn fat for energy instead of storing it, and as such, moving to a no-carb lifestyle will enhance quick weight loss.
Improved Blood Sugar Levels: It is useful for those who have diabetes because it decreases the level of carbohydrates in the blood.
Enhanced Mental Clarity: Several individuals around the world claim that low-carb diets help them concentrate more effectively on work and other important tasks.
Reduced Cravings: The nature of the diet composition studied in this work means that taking high protein and fat meals will keep one full more prolonged than with complex carbohydrate meals and, therefore, minimize snacking.
Better Heart Health: The no-carb diet can help increase heart health by including good fats and excluding refined carbohydrates.
Problems associated with the No Carbs Diet Plan Indian context
Cultural Food Habits: Carbohydrates such as rice, roti, and bread are usually at the centre of most meals in India.
Limited Awareness: This kind of diet, which is called a no-carb diet, is not very famous in India, so there are few recipes available.
Social Settings: Thanksgiving, Christmas, birthdays, weddings, and other functions make it impossible to maintain this diet plan.
Nutritional Balance: Dieters could have their respective nutrient deficiencies if poorly formulated.
What Not to Eat on a No-Carbs Indian Diet
- Rice, wheat, and all products of grains in a refined form.
- Pulses like dal and chickpeas, as well as lentils.
- Carbohydrates include rice, pasta, bread, casserole, grains, and fully ripe fruits such as bananas, oranges, and apples.
- Sweet fruits like bananas, mangoes, and grapes contain a lot of sugar.
- Carbonated beverages, confectionery products, snacks, and any ready-to-eat food.
Indian Foods That Can Be Taken for a No-Carbs Diet
Proteins
- Paneer (cottage cheese)
- Eggs
- Chicken, fish, and mutton
- Tofu and tempeh
Healthy Fats
- Ghee (clarified butter)
- Coconut oil
- Olive oil
- Avocados
- Fruits and vegetables (broccoli, spinach, oranges, olives)
Non-Starchy Vegetables
- Nutrient-rich foods such as spinach, kale, and other green leafy vegetable.
- Cauliflower
- Broccoli
- Zucchini
- Bell peppers
Dairy
- Full-fat yoghurt
- Cheese
- Cream
Spices and Herbs
- Turmeric, cumin, coriander, and other spices are added to flavour our rice and other Indian foods.
No-Carbs Indian Meal Plan
Breakfast
- Delicious masala omelette with ghee roasting and spinach and mushrooms.
- An individual usually takes a small glass of black coffee without sugar or a regular herbal tea.
Mid-Morning Snack
- A small portion of nuts contain almonds, walnuts, and sunflower seeds.
Lunch
- Grilled chicken or paneer with Sauté vegetables /cauliflower rice.
- Mixed cucumber and mint are prepared using fresh cucumber and fresh mint plants.
Evening Snack
- Keto-friendly one-pot vegetable curries, coconut flour, and zucchini bhajia are the best keto companions.
- Modes include a filtered water boiler with ginger and cardamom-based Indian spice tea made with almond milk and no sugar added.
Dinner
- Coconut-based fish stew made with broccoli as a side dish.
- A portion of a green mixed salad is taken with olive oil.
Dessert (Optional)
- An instant raw laddoo that has low carb with wonderfully flavoured unsweetened coconut and stevia.
Guidelines Regarding the Administration of the No-Carb Indian Diet Plan
Meal Prep: It is also essential to steer clear of situations where you are forced to pick anything up; it only contains carbs and nothing else.
Experiment with Substitutes: Instead of rice, you should use cauliflower rice or shirataki rice; instead of wheat flour, you can use almond or coconut flour.
Use Indian Spices: Spice up your meals with these spices, which are common in Indian cooking. This will add more variety to your meals.
Hydrate Well: Check your diet so you can drink a lot of water, which will promote good digestion and absorption of nutrients.
Monitor Macros: Some patients cannot eat carrots anymore, so control your carbohydrate level so that it does not exceed a certain figure.
Stay Consistent: This diet must be followed from time to time to produce the results considered by health managers.
No Carbohydrate Indians Meals Recipes
1. Keto Paneer Tikka
Ingredients: khoya or cottage cheese, yoghurt, turmeric powder, red chilli powder, garam masala, Ginger-Garlic paste, and mustard oil.
Method: Later, prepare yoghurt-marinated spice curry and coat it with paneer cubes. Grill until golden. Serve it hot with mint chutney made sweetened with stevia.
2. Coconut Flour Paratha
Ingredients: Coconut four, psyllium husk, water and salt.
Method: Pound the mixture with a rolling pin to a flat dough, making parathas. Fry them on a red-hot tawa with ghee.
3. Keto Chicken Curry
Ingredients: Chicken, coconut milk, turmeric, coriander powder, ginger garlic paste, green chillis.
Method: Recook chicken with spices and put it into coconut milk for another tasty, delicious curry.
Measures to be Taken and Points to Be Known
Consult a Doctor: People with certain health conditions should consult a doctor before taking a no-carb diet.
Nutritional Supplements: It is also advisable to take vitamin and mineral supplements to replenish nutrients that may be lacking.
Gradual Transition: Switching to a no-carb diet slowly is essential to avoid getting tired quickly or feeling like biting into something sweet.
Conclusion
Avoiding carbs in the Indian diet may sound challenging, but the health benefits are worth the challenge. Thus, if you commit to choosing nutrient-dense foods and accepting the changes in the kitchen, you’ll be eating tasty food while following a diet. If you want to lose weight, get more energy, or enhance overall metabolic health, the no-carb Indian diet is a great way that will not cause you to get bored or eat bland food.
