Did you know that following a low carb diet can help you lose up to 2–3 kgs in just a week? Studies reveal that cutting down on carbs not only aids weight loss but also improves energy levels and controls hunger.
What’s more? A Low-Carbohydrate Diet is highly popular in India, as it pairs perfectly with traditional foods like paneer, eggs, and green vegetables. For desi food lovers, it’s easy to follow without breaking the bank dal, sabzi, and salads are all you need!
A low carb diet helped participants burn 300 more calories per day than those on a low-fat diet. Moreover, what’s even more interesting is that 70% of people in India who follow a low-carb diet report feeling more energetic and less hungry, making it easier to stick to their goals. So, why wait? Start your free 7-day low carb diet now and see the magic happen. Let’s lose weight in a smart and budget-friendly way!
What Is A Low Carb Diet?
A low-carb diet is a diet that puts a restriction on carbohydrates found in pasta, bread, sugary foods, and other junk. Therefore, this diet is rich in protein, good fat, and vegetables, further helping you in quick weight loss.
However, for acknowledgment, the daily limit of 20 to 57 grams of carbohydrates is typical with a low-carb diet and provides 80 to 240 calories.
How Does A Low Carb Diet Work For Weight Loss And Health?
A low-carb diet works for weight loss and health by reducing carbohydrate intake, encouraging the body to burn fat for energy instead of glucose. This metabolic shift, known as ketosis, helps decrease hunger and stabilize blood sugar levels.
Focusing on high-protein and healthy fat-rich foods promotes satiety, reduces calorie intake, and supports fat loss. Additionally, it can improve insulin sensitivity, making it beneficial for managing diabetes. Low-carb diets often lead to rapid water weight loss initially, as reduced carbs lower glycogen stores in the body.
Over time, it may improve heart health by increasing HDL (good cholesterol) and lowering triglycerides. However, sustainable results depend on balanced nutrition and adherence to a healthy lifestyle.
Benefits Of A Low Carb Diet For Indians
A low-carb diet offers numerous benefits for Indians, including improved blood sugar control, aiding in the management of diabetes. It helps with weight loss by promoting fat burning and reducing hunger cravings. Additionally, it supports heart health by lowering bad cholesterol and triglyceride levels.
1. Reduces Your Appetite
Low carb diet mostly includes protein, fat, and cutting carbs which, however, automatically stops a person from feeling hungry and also, lowers the intake of calories.
2. Weight Loss
According to the research, people who are on a low carb diet tend to lose weight more quickly than people on low fat diet. However, this is because a diet low in carbs acts to rid excess water from your body, and lowers insulin levels, further, leading to rapid weight loss in the first week.
3. Triglycerides Drops Drastically
Triglyceride is a molecule when it enters your bloodstream and can increase the risk of heart disease. Hence, following a low carb diet plan reduces triglycerides and cardiovascular risk drastically and can save you from heart strokes.
4. Increases Good Cholesterol
So, low carb diet foods have good fat, which further, helps increase good cholesterol in your body and reduces bad cholesterol. Therefore, this reduces the risk of heart disease and saves you from going to the hospital though.
5. Reduce Blood And Insulin Levels
Without a no-carb diet, your blood sugar levels can be at risk. However, this low carb diet is quite beneficial for people with diabetes, and also, not forgetting, it lowers insulin levels also.
6. Lowers Blood Pressure
Elevated blood pressure, is a significant risk factor for various diseases, like heart disease, stroke, and kidney failure. While a low carb diet is the best diet for blood pressure and also, reduces the risk of other infections.
7. Fights Metabolic Syndrome
Metabolic syndrome can lead to abdominal obesity, elevated blood pressure, elevated blood pressure levels, and high triglycerides. However, going on a low carb diet, a risk factor of this syndrome is prevented. So, let us start a weight loss journey with Fitelo now.
8. Therapy For Brain Disorders
According to proven studies, a diet low in carbs prevents several types of brain disorders. Foods low in carbs is a great option especially for children as it helps prevent epilepsy in them and keep their brain healthy.
9. Improves Gut Health
Low-carbohydrate diets influence the composition of your gut microbiota, and further, favor the growth of species that have a positive impact on our gut-brain axis and our nervous system. Moreover, as per the research low-carb diet also, plays an indirect part in treating central nervous system disorders, like epilepsy, Alzheimer’s disease, and multiple sclerosis.
10. Other Potential Benefits
Doing a diet that is low in carbs also, protects you from certain types of cancer, and is useful in people with Parkinson’s disease.
Key Principles Of A Low Carb Diet For Indian Women
A Low-Carbohydrate Diet can be transformative when approached mindfully. For Indian women, incorporating traditional flavors with modern dietary practices ensures both health and enjoyment. Below are six vital principles to follow:
Furthermore, opt for traditional Indian foods like roti made from whole wheat or millets, and locally grown vegetables, which are nutritious and carb-conscious.
Lower your carbohydrate intake without compromising essential nutrients. Focus on whole grains like quinoa and millet, which provide slow-releasing energy.
Healthy fats and proteins are crucial for energy and muscle repair. Include ghee, paneer, and legumes for a balanced intake.
Portion sizes play a pivotal role in managing calorie intake. Stick to regular meal timings to stabilize blood sugar levels.
Fiber is your ally in digestion and satiety. Incorporate vegetables, seeds, and pulses for a fiber-rich, low-carb diet.
Hydration boosts metabolism and aids digestion. Herbal teas, coconut water, and plain water are excellent low-calorie choices.
Low Carb Diet For Non-Veg Lovers
A low carb diet does not mean, that you have to limit the carbs by eating only vegetarian food. However, you can do the same by eating non-vegetarian also, but yes, what is important is to know how to eat, what to eat and when to eat. Moreover, here is a free diet plan for weight loss for people who love non-vegetarian food and can not stop eating it even when on diet.
Day 1: It is just a start! 👉🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Egg salad ( 2 egg whites and 1 yolk) |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any dal with brown rice |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Mix veg soup |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 2: Keep going! 👍🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Chatpata guava chaat |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any veg sabzi with oats roti |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Ghiya kheer/1 or 2 lauki cheela |
| Meal 8:Chamomile tea (add 1tsp virgin coconut oil) |
Day 3: You are on it! 🤘🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Egg salad ( 2 egg whites and 1 yolk) |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any dal with brown rice |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Cooked Veggies (no aloo, no paneer) |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 4: Well going! 🤙🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Besan sheera |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Cheat meal |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Ghiya kheer |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 5: Almost there! 🤞🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Papaya shake without sugar |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Sambhar/kadhi without pakoda/any dal with brown rice |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Ghiya tomato soup |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 6: You did it! 🙌🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Chatpata guava chaat |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any veg sabzi with oats roti |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Any dal with 1 roti |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 7: Check your weight now, and give a tap on your shoulder. 👏🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Oats in milk |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Mix veg raita with 1 onion/methi stuffed oats roti |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal6: Carrot lemon salad |
| Meal 7: 1 Mushroom spinach omelet |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Note: Making it easier for you! Download the low-carb diet plan here.
Low Carb Diet For Vegetarian Lovers
Vegetarians, do not have to worry, because Fitelo has a diet for you as well. Here is a 7-day plan PDF which is low in carbs by Fitelo, if you are looking for weight loss that is easy and simple.
Day 1: You can do this! 👇🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Cucumber raita with sprinkled roasted jeera with 1 onion stuffed roti |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any dal with brown rice |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Mix veg soup |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 2: Continue the spirit! 👐🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Chatpata guava chaat |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any veg sabzi with oats roti |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Ghiya kheer with 1 or 2 lauki ka cheela |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 3: All is well! 🤘🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Cucumber raita with sprinkled roasted jeera with 1 onion stuffed roti |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any dal with brown rice |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Cooked veggies (no aloo, no paneer) with 1 oats roti |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 4: You are doing great! 👍🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Besan cheela |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Cheat meal |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Ghiya kheer with 1 or 2 lauki ka cheela |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 5: Just 2 days more and you are there! 👌🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Papaya shake without sugar |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Sambhar/kadhi without pakoda/any dal with brown rice |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Repeat breakfast |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 6: Ahh, you were excellent! 👏🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Chatpata guava chaat |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Any veg sabzi with oats roti |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Cooked veggies (no aloo, no paneer) with 1 oats roti |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Day 7: And there you are, well done! 🙏🏻
| Meal 1: Jeera coriander water, 5 soaked almonds |
| Meal 2: Oats milk |
| Meal 3: Any fruit (except mango, banana, chikoo, and grapes) |
| Meal 4: Palak oats chilla with mint chutney |
| Meal 5: Chia seeds water with seeds mixture (30g) |
| Meal 6: Carrot lemon salad |
| Meal 7: Tomato spinach soup |
| Meal 8: Chamomile tea (add 1tsp virgin coconut oil) |
Low Cab Diet Foods
And if you are bored from doing a 7 day diet to lose weight, you can add foods that low in carbs to your daily routine meals. However, below is the list of foods that are low in carbs and also, have several nutrients to provide to your body. Moreover, they are easily available in the market and apart from weight loss have various benefits to offer to you and your body. Lets us check veg and non-veg food items and add them to the menu.
Non-Veg Low Carb Foods To Add To Non-Veg Thali
So, here are the non-veg options of foods that will surely give you weight loss and yes, is of course low in carbs.
- Beef: Zero
- Chicken: Zero
- Eggs: Almost Zero
- Salmon: Zero
- Trout: Zero
- Sardines: zero
- Shellfish: zero
- Lamb: Zero
Isn’t it amazing, the above foods are actually zero in carbs and delicious at the same time when cooked.
Vegetarian-Friendly Food To Add To Low Carb Diet
- Broccoli: 6 g in one cup
- Tomato: 7 g in 1 big tomato
- Onion: 11 g in one cup
- Brussel Sprouts: 8 g in one cup
- Cauliflower: 5 g in one cup
- Kale: 1 g in one cup
- Eggplant: 5 g in one cup
- Bell peppers: 9 g in one cup
- Mushrooms: 2 g in 1 cup
Recipes You Can Try In Low Carb Diet
Here are 3 recipes that are easy and super quick to cook. You can have them in any of your meals and take in the low carbs.
1. Poha
For sure, poha is the love of all and is probably quite difficult to say no to because of its taste and fragrance.
2. Low Carb Bread
Try this amazing low carb recipe and to the diet for weight loss and enjoy its benefits too. Here we go,
- Firstly, in a bowl, take 3 tbsp almond flour, 2 tsp butter, 1 egg, 1/4 tsp baking powder, and a pinch of salt. Whisk the batter.
- Secondly, microwave it for 90 seconds and enjoy.
3. Low Carb Cauliflower Rice
here is low carb cauliflower rice recipe by Dietitian Mac, watch and cook.
Overall Recap In A Quick Time Seconds
- What is a Low Carb Diet?
A low-carb diet restricts carbohydrates, focusing on proteins, healthy fats, and low-carb vegetables. It helps manage weight and supports overall health.
- How Does a Low Carb Diet Work for Weight Loss and Health?
It reduces insulin levels and boosts fat burning, aiding in effective weight loss and stabilizing blood sugar levels for better health.
- Benefits of a Low Carb Diet for Indians
It is ideal for managing diabetes, improving heart health, and sustaining energy levels. Indian meals can be customized for a low-carb lifestyle.
- Key Principles of a Low Carb Diet for Indian Women
Focus on portion control, nutrient balance, and adapting cultural food choices to include low-carb ingredients for hormonal and metabolic health.
- Improved Blood Sugar Control: By cutting back on carbs, this diet helps maintain steady blood sugar levels, which can be particularly beneficial for those with diabetes or insulin resistance.
- Supports Heart Health: Lowering carbs can reduce triglycerides and increase good HDL cholesterol, promoting better cardiovascular health.
- Long-Term Health Benefits: Consistently following a low-carb diet can lead to long-term health improvements, including better metabolic function and reduced risk of chronic diseases.
- Low Carb Diet for Non-Veg Lovers
Incorporate protein-rich options like chicken, fish, and eggs paired with vegetables for delicious, low-carb meals.
- Low Carb Diet for Vegetarian Lovers
Opt for paneer, tofu, and legumes, and replace grains with low-carb flour to maintain a vegetarian low-carb routine.
- Common Myths
A low-carb diet doesn’t mean any carbs—it’s about choosing quality carbs, not eliminating them.
- Low Carb Diet-Friendly Foods in Indian Cuisine
Enjoy leafy greens, cauliflower, okra, spices, and healthy oils like coconut or ghee to create flavorful dishes.
- Indian Recipes for a Low Carb Diet
Try keto-friendly curries, stuffed peppers, or almond flour rotis for a satisfying and health-conscious meal plan.
Frequently Asked Questions
What Is An Example Of A Low-Carb Diet?
A ketogenic diet is a popular low-carb diet focusing on high fats, moderate proteins, and minimal carbs, often under 50 grams daily, to encourage fat burning.
What Foods Are Low In Carbohydrates?
Foods like leafy greens, broccoli, cauliflower, eggs, fish, chicken, nuts, seeds, and healthy fats like olive oil and avocados are low in carbohydrates and nutrient-rich.
What Do I Eat In A Day With Low Carbs?
Start with eggs and vegetables for breakfast, enjoy grilled chicken salad for lunch, snack on nuts, and have salmon with sautéed greens for dinner.
What’s The Worst Carb For Belly Fat?
Refined carbs like white bread, sugary drinks, pastries, and processed snacks are the worst for belly fat due to their high sugar content and low nutritional value.
Watch This amazing Transformation By Dietitian Mac, Founder Of Fitelo.
Overall Recap In A Quick Time Seconds
So, as discussed above a low carb diet is a diet that limits the foods that are high in carbohydrates, and makes you intake foods rich in good fat, fiber, protein, and a specific amount of calories. This diet is the best to follow if you are looking for fast weight loss. However, there are 2 diets given for you for free that too for 7 days, one is for vegetarians and the other is for non-vegetarians. Therefore, to continue with the above plan and lose more inches, you can contact us today, and we can help you get a customized diet plan for the same.
Fun Fact
So, there is this myth, that people think potatoes are healthy and sweet potatoes are not. Well, what makes you think this? Because clearly, sweet potatoes are less in calories as compared to normal potatoes and do help you in weight loss. So, make your journey sweet by adding them to your diet.
Contact Us Today
Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Also, seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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