Hassle-free weight loss is now possible! An Indian low carb diet plan for weight loss is an eating pattern where you restrict carbohydrate intake and increase protein intake and maintain a moderate fat intake. An Indian low carb diet plan for weight loss allows 20 to 40 grams of carbohydrates in a day. Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs.
There are various kinds of low-carb diets that can cause weight loss and improve health. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. This depends on how healthy you are, how much active you are and what is your weight loss target. Let us check this Indian low carb diet plan for weight loss. The two typical Low carb diet plans for weight loss that are famous around the world are:
- The Indian version of the Atkins diet plan for weight loss.
- Indian ketogenic diet plan for weight loss.
The above-mentioned diets are fixed menus and difficult to follow by every person. Hence, we have Designed this Indian low carb diet plan for weight loss. This is very easy to follow and a practical diet plan. The menu is based on the day to day food items that we already use in our households. This not only makes dieting easy but also helps in losing weight.
How to plan an Indian low carb diet plan for weight loss?
In a low-carb diet, one must limit the following foods:
- Most grains,
- Legumes,
- Fruits and starchy vegetables,
- Bread and pasta, and
- Most Indian sweets and desserts.
We as Indians have carbohydrates as our major component of the diet. It is especially difficult for vegetarians to switch to a vegetarian low carb diet plan for weight loss. Most vegetarian foods contain at least some amount of carbs, unlike meats which are almost zero carbs. Indian vegetarian low carb diet plan for weight loss can include some amount of complex carbohydrates, pulses, and legumes, as well as some sprouts. It can consist of some fibrous fruits and vegetables too.
Indian Low Carb Diet Plan For Weight Loss:
Let us begin with planning our Low carb diet plan. Just follow the steps as stated below –
List of Foods to Include in a Low Carb Diet:
Complex carbohydrates:
Inclusion of 1 serve/day of complex carbs is allowed to balance out the needed nutrients. This can be in the form of:
- Brown rice,
- Maize, Bajra, as well as jowar.
- Broken Wheat/Daliya as well as couscous, quinoa, and oats.
- Read -Indian foods rich in complex carbohydrates.
High protein:
Non-vegetarians can include:-
- Lean meats, Chicken as well as Pork.
- Seafood like fish, lobster, shrimp, as well as Crab.
- Eggs.
Vegetarians can include:-
- Milk, Cheese, Paneer, Curd as well as Feta cheese.
- Legumes and pulses like – mung dal, Lobia, channa, chickpeas as well as Horse gram.
- Sprouts Made from green moong, moth as well as channa.
- Nuts like walnuts, almonds, pine nuts, Brazil nuts, Pecan, macadamia nuts etc.
- Seeds like Sunflower seeds, pumpkin seeds, hemp seeds. Flax seeds as well as chia seeds.
High fat:
- Omega 3 rich oils,
- Nuts as well as oilseeds,
- Olive oil, peanut oil, or coconut oil for cooking.
- Nut butter like almond butter or peanut butter.
List of Foods to Avoid in a Low Carb Diet:
Sugar:
Avoid table sugar and sugar-containing foodstuffs. Avoid soft drinks, fruit juices, candy, ice cream and many ready to eat products that contain added sugar.
- Refined grains:
This may also include starchy grains like wheat, rice, barley, and rye, as well as bread, cereal, and pasta. Also, restrict refined flours like maida, corn starch, Arrowroot flour as well as potato flour.
Trans fats:
Exclude hydrogenated or partially hydrogenated oils or oils that produce trans fats on heating. Few ready to eat products such as junk food and fast foods also have trans fats. You need to keep a tab on such foods too.
Diet and low-fat products:
Many dairy products, cereals as well as crackers are fat-reduced and marketed as diet foods. However, these foods contain added sugar and starches. It is best to avoid such foods.
Starchy vegetables:
It’s best to limit starchy vegetables in your diet if you’re following a very low-carb diet. These include all root vegetables.
Indian low carb diet plan for weight loss; Sample diet plan:
Here is a sample of 1 full day of Indian low carb diet plan for weight loss.
| Early Morning | 1 Glass warm water with Lemon and 1 tsp chia seeds |
| Breakfast 9.00 am | 1 glass Almond milk and Avocado Smoothie with Walnuts OR 1 omelet with Lots of capsicum OR 2 small Mung dal chilla OR 1 Pesarattu |
| Mid-morning 11.00 am | 1 cup Chamomile tea / Green Tea OR 1 cup Cinnamon tea OR 1 Orange / Grapefruit / Apple / Strawberry / Blueberry |
| Lunch 1.30 pm | 1 cup Spinach Broccoli soup/mix vegetable soup + (Option 1) 2 cups Egg or paneer Quinoa Green Salad / Boiled chickpea salad OR (Option 2)1 cup Brown rice pulav with lots of vegetables / Oats Upama + 1 cup Raita OR (Option 3) 150 gm Grilled / Baked/ sauteed fish with herbs OR (Option 4) 150 gm chicken breast |
| Mid Afternoon 3.00 pm | 1 Glass Thin Buttermilk OR 1 glass sol kadhi OR 1 glass Lemon mint infused water |
| Evening 5.00 pm | 1 or 2 boiled eggs OR Kale chips OR 1 avocado and 1 boiled egg salad |
| Dinner: 8.00 pm | 1 cup Zoodles + 3 – 4 small sizes Mushroom Patty with salsa dip OR 1 soup bowl Kulith Dal(Horse gram dal) with chopped tomato and onion on top OR1 Soup bowl Green split mung dal soup + 100 gm paneer cubed with lemon and pepper OR Tomato Caprese salad (2 tomatoes and 100 gm paneer) + Bone broth / clear veg soup |
| Bedtime | 1 glass warm water with lemon and 1 tsp chia seeds |
In between the meals you are allowed to consume infused water, green tea or spice, and herb concoctions. This will keep you full and also fulfill vitamin and mineral requirements.
Indian Low Carb Diet Ebook:
You can now avail a complete 30 days Indian Low carb diet plan for the amount of a movie ticket. Gift yourself a new hope for weight loss by purchasing this detailed 30 days low carb diet plan menu. It has a simple menu for every Indian household. The ebook contains options for both vegetarians and Non-vegetarians. You can read more details about the ebook by clicking on the buy now button.
Helpful Tips for planning a Low Carb Diet Plan:
- Keep breakfast super low on carbs. Either opt for only egg preparations with black coffee or Sprouts with black coffee.
- Replace all starchy carbs with high fiber veggies and protein options.
- When eating out on our low carb diet plan for weight loss, get an insight into the recipe and opt for high fat, high protein, and low carb recipe. Any egg recipe without the use of many carbs is the best option when you eat out.
- Low carb ready to eat foods do not aid in weight loss but have an exact opposite reaction. Avoid falling prey to such gimmicks. Instead of choosing Baked chips, baked chakali, that are sold with the name of diet snacks, Choose to eat healthy high fiber fruits as well as nuts and oilseeds.
- You can fill the in-between meal times either with zero-calorie liquids like green tea or low-calorie liquids like buttermilk. This will keep you full until the next meal.
Health benefits of a Low carb diet plan:
Low-carb diets help in preventing various health conditions. Some of them are listed below.
Metabolic syndrome:
With a low carb diet, we see significant weight loss along with improvement in other health parameters. This aids in correcting metabolic syndrome.
Diabetes:
Ingestion of limited carbohydrates eventually leads to less sugar spike in the blood. Controlled levels of blood sugars help in fruitful management of diabetes.
High blood pressure and cardiovascular disease:
Including lots of fiber through low carb fruits and vegetables not only manages the blood pressure but also helps in weight issues.
Improves lipid profile:
The inclusion of lean protein not only helps to improve high-density lipoprotein (HDL) cholesterol but also improves triglyceride values. There is also a decrease in total cholesterol in the body.
Other benefits of a low carb diet include:
- Shrinking fat stores,
- Improved mental clarity, and
- Better digestive system.
- Less acne as well as Improved skin,
- Fewer migraines, as well as
- Better fertility in some cases.
Health Risks and Side Effects of a Low Carb Diet Plan:
Short term side effects of a Low carb diet plan includes –
- Headache
- Bad breath
- Weakness
- Muscle cramps
- Fatigue
- Skin rash
- Constipation or diarrhea
If a Low carb diet is followed for a longer duration, It may lead to the following side effects –
- Vitamin deficiencies,
- Mineral deficiencies,
- Bone loss and
- Gastrointestinal disturbances.
Hence, this diet is not recommended for individuals in growing age. If you are between 11 years to 16 years, you can follow our Indian diet plan for Childhood Obesity
Who Should Not do a Low Carb Diet for Weight Loss?
- Taking medication for diabetes: If you take insulin or other diabetes medications. There are chances of hypoglycemia episodes. Hence, follow the diet only under a dietician’s guidance.
- Taking blood pressure medication: Low carb diets can further reduce blood pressure. You can follow the diet under the strict supervision of a certified professional.
- Breastfeeding: It can lead to a deficient intake of all nutrients required during lactation. Which in turn can get detrimental to an infant and nursing mother both.
Endnote:
If You are a vegetarian, you may find more diet options here:-
- Top 10 Indian vegetarian keto recipes.
- Indian vegetarian keto diet plan for weight loss.
- Indian Keto diet plan for diabetes.
- Top 10 Indian keto recipes.
- Indian Keto diet plan for beginners.
Low-carb diets may lead to greater weight loss when compared with other diets. A study shows that high protein, low-carbohydrate diets offer significant weight and fat loss. Cutting calories and carbs along with the extra protein and fat keep you feeling full for long. This is how we achieve our weight loss target. The key to this diet is to select the right foods that the body requires.
Indian Diet Plan for PCOS with Thyroid (Management and Weight loss)
Hello Mam
Currently I am 86 kilo. My doctor suggest me to loose weight to conceive baby. My height is 5’4″. I want to loose 30 kilo. Can you help me please? I had a miscarriage early of this year. Because my period is so irregular because of my overweight. Please help me.
the diet plan mentioned above will be of help ..
Hi mam
I have PCOD from the past 4-5 years. It’s been 6 months that I’m on diet (from a dietitian/ specialist in PCOD). Also doing exercise daily but lost only 5 kgs with no improvement in my health. My goal is to loose all the extra weight. Please suggest.
H Manu ,
If you are already on a special plan , your dietician understand your body and its response .. im sure she will give you what is best suitable for you. In any hormonal issue, the weight loss rate is slow . so hang in there and follow her instructions. 🙂 All the best !
Hello ma’am
My husband’s weight is about 100 kg and he has high sugar problem, should he follows this diet?
Can I added salt in my soup , vegetables, & fruits?
yes you can . also check –
Intermittent Fasting diet plan for diabetes – https://youtu.be/y_sWUwgOsjM
Diabetic Keto Diet – https://youtu.be/XjZmPPQZ1m0
diabetic diet plan – https://youtu.be/9YgIt5PuBMI
Fruits and vegetable in diabetes – https://youtu.be/qM4IKlw2fPE
7 days diabetic diet plan – https://youtu.be/YgykKrPzDS8
Hello mam my BMI is 32.0 which lies in 1 class obesity , can you tell me what diet should I take in my meal
you can follow any of our weight loss diet plans , or subscribe to our personalized weight loss service. https://www.dietburrp.com/diet-services/
I am a Bengali, non vegan, regular office goer, 43 years age and 83 Kg weight. My weight is constant for last 5 years or more.
But I want to reduce 8 -10 Kgs in 2 months.
Kindly suggest me an effective diet.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi , I am 40 yrs old and my weight is 76 .I also take thyroid medication .Please suggest the best weight loss program .Please respond .Thank You
https://www.dietburrp.com/indian-diet-plan-hypothyroidism/
I am 32yrs old & weight is 85kgs my height is 171cm plz suggest me best vegetarian weight loss plan as HV a wedding at home & m working from 10-7 so plz suggest easy one
https://www.dietburrp.com/7-days-vegetarian-diet-for-weight-loss-5-10-kgs-indian/
Hello mam, I am 25 years old. I started my weight loss program from May 2019. I lost only 13 kgs till now. currently my weight is 112 kg. I started doing only cardio like cycling, battle ropes. but now I have hit my plateau and my weight stopped decreasing further. what to do? please help.
follow this – Indian diet plan for Fat loss – https://youtu.be/WcOZ2trcfz0 it will help you break your plateau
thanks, mam but could you tell me what kind of exercises is required when following this indian diet plan. Is it cardio or strength training? Please help.
mix o both cardio and strength training . cardio works as a good starter , increase mmmetabolic rate , stamina , and birns good calories , and then after 20 – 0 mins doing stregth training will add up to fat loss.
I want to loss my weight now I am 82kg,
Hight 5.4, age-20 . I want loss 20kg
Please contact me 8766337090
Hi Mukesh, we have online consultation programs. check this – https://www.dietburrp.com/diet-services/
hello mam
i am janvi ..i am 18 yr old teenager my weight is 78kgs and i want to lose atleast 20kgs i spend half of the tym in clg
will u plz suggest some diet plans and exercises..plzz
we are planning a diet plan for teenagers , i think that will suit .. please wait for some time .
hello mam
i am janvi ..i am 18 yr old teenager my weight is 78kgs and i want to lose atleast 20kgs
will u plz suggest some diet plans and exercises..plzz
Hello Mam I’m janvi
My weight is 78 kg and I’m 18 yrs
I am a student and spend half of the time in Clg
Can u plz suggest me a vegetarian diet plan and exercise
I have to loose at least 20 kgs
Hello Mam I’m janvi
My weight is 78 kg and I’m 18 yrs
I am a student and spend half of the time in Clg
Can u plz suggest me a diet plan and exercise
I have to loose at least 20 kgs
Hi Payal, Can you suggest a diet chart for me please?? I am 26 years old with 69 Kg body weight and 36.9% body fat. I do workout 3 days a week mostly. My workouts are mostly of strength training. and my problem is my belly fat. My hands legs and other body parts are not fatty but my belly is something i need to reduce. Could you please suggest diet chart for this. Also i have some digestion issue so most of the time i feel bloated and gassy.
Hi Sanjukta ,
You can check this iet plan – https://www.dietburrp.com/indian-diet-plan-to-decrease-body-fat-percentage/ Along with this diet , you need a regular 45 – 60 mins of workout for 5- 6 days a week .. only then you will see positive results.
Hiii maam my name is Annapurna My age is 20 and my wieght is 80 .. I want to loos 20 kgs minimum.. Maam pls pls help me. Tell me which diet should i follow and how much time will it take to do my wieght loos pls maam plsssss
You can start with our 1400 calories diet plan. and 45 mins workout . then shift to 1200 calories diet plan ..
Maam first I used to go for a gym .. Can i do the same workout at home?? And follow your 1400 calorie diet plan
Yes you may.
Yess maam thank you ill start it from today can i dance for 45 min rather than doing my gym exercise?
yes
Hi Payal mam.
My weight is 85 Kgs, height is 5’1. Age is 31 yrs.
i want to reduce 35 kgs. In few months i am planning to conceive my first baby.
I have iron deficiency and Vitamin D deficiency. I do 3-5 suryanamaskar daily and walking for 30 mins covering about 2.5 kilometers.
How should i go ahead ?
for vitamin deficiencies take medicine , vit d through food will take very long to correct . for weight loss , i you dont have thyroid o pcos , you can check out our – 1200 calories dietplan for weight loss – https://youtu.be/MhSoodZ76mg then you can follow our pre pregnancy diet
1. I have multiple gall bladder stones also, 10-12 mm each. – i have gone through your pre pregnancy diet and it has milk twice a day.
Is it ok to take milk in gall bladder stone problem. I am taking homeopathic medicine for Gall stones?.
2. As you have suggested vitamin D suppliments for vitamin D deficiency but i am pure vegetarian so i dont take vitamin D supplement. Is there not any diet for vitamin D deficiency, Can it be recovere through natural or vegetarian means. ?
3. For iron deficiency i have gone through you diet, now i will start follow it.
How much weight I should loose in one month with these nutritional deficiencies. ?
Hi Krishna ,
1] no avoid milk in gall bladder stones . you can a glass of almond milk or soyamilk . in a day
2] Taking supplements is the best way to quickly restore Vitamin D. Dont worry. with this , try to take a walk in the morning when the sun is rising. the early marning sun rays are helpful.
3] good.
4] nutritional deficiencies do not interuppt weight loss. dont worry. its is a lot of other factors that weight loss depends upon .
hello,
my weight is 62kg and hieght of 5’2″
wanted to reduce weight upto 10 kgs.
should i only follow this diet plan properly ,will it be able to help me lose weight or i have to do some exercises alongwith it.
if i have to what should be the exercises to do alongwith this diet and upto when i will be able to lose 10kgs with this diet?
please respond.
thank you
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. You can start with walking , joging, swimming , dancing , gym , zumba or doing any sport like lawn tennis , basket ball, etc … along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article, or this one – http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hey need more info pls..
Hi Jyoti ,
please feel free to ask whatever queries you have in mind.
i am student spend most of the time at pg.please suggest me a diet plan according to this.
my age is 20 years and my weight is 70kg.
https://www.dietburrp.com/how-to-lose-weight-while-staying-in-a-hostel/ check this