Low-Carb Diet
The low-carb diet is a dietary approach that restricts the consumption of carbohydrates, primarily focusing on reducing intake of refined sugars and starchy foods. Here is a guide on following a low-carb diet in an Indian style, including what to eat, what to avoid, and a sample 7-day plan
What to Eat on a Low-Carb Indian Diet
- Non-starchy vegetables like spinach, cauliflower, broccoli, bell peppers, and cucumbers.
- Protein-rich foods such as eggs, chicken, fish, tofu, paneer (Indian cottage cheese), and legumes like lentils and chickpeas.
- Healthy fats like olive oil, coconut oil, ghee (clarified butter), nuts, and seeds.
- Low-sugar fruits like berries, avocado, and lemon.
- Whole grains in moderation, such as quinoa, brown rice, and millets.
Sample 7-Day Low-Carb Indian Diet Plan
DAY 1
- Breakfast: Scrambled eggs cooked in ghee with spinach and mushrooms.
- Lunch: Grilled chicken or paneer tikka with a side of mixed greens and avocado.
- Dinner: Spicy cauliflower rice stir-fry with tofu or chicken.
- Snacks: Almonds or cucumber slices with homemade guacamole.
DAY 2
- Breakfast: Coconut milk chia pudding topped with berries and unsweetened shredded coconut.
- Lunch: Spinach and paneer (Indian cottage cheese) salad with olive oil dressing.
- Dinner: Fish curry cooked in coconut milk with a side of sautéed broccoli and cauliflower.
- Snacks: Celery sticks with almond butter or homemade keto-friendly smoothie.
DAY 3
- Breakfast: Vegetable omelette made with eggs, bell peppers, onions, and cheese.
- Lunch: Chicken or tofu lettuce wraps with a side of cucumber and mint raita.
- Dinner: Palak paneer (spinach and cottage cheese) with a side of cauliflower rice.
- Snacks: Roasted pumpkin seeds or keto-friendly cheese crisps.
DAY 4
- Breakfast: Bulletproof coffee (coffee blended with ghee and coconut oil) with a side of boiled eggs.
- Lunch: Grilled chicken or paneer skewers with a side of sautéed zucchini and bell peppers.
- Dinner: Mutton curry with a side of stir-fried cabbage and fenugreek leaves.
- Snacks: Keto-friendly protein bars or homemade kale chips.
DAY 5
- Breakfast: Almond flour pancakes topped with sugar-free maple syrup and berries.
- Lunch: Stir-fried tofu or chicken with broccoli, bell peppers, and soy sauce.
- Dinner: Egg curry with a side of cauliflower rice or sautéed spinach.
- Snacks: Mixed nuts or keto-friendly yogurt with chia seeds.
DAY 6
- Breakfast: Keto-friendly smoothie with coconut milk, spinach, avocado, and protein powder.
- Lunch: Paneer tikka masala with a side of cauliflower rice or salad.
- Dinner: Tandoori chicken with a side of mint-coriander chutney and grilled vegetables.
- Snacks: Keto-friendly dark chocolate or homemade crispy kale chips.
DAY 7
- Breakfast: Egg and vegetable frittata baked in the oven with cheese and herbs.
- Lunch: Grilled fish with a side of roasted Brussels sprouts and asparagus.
- Dinner: Vegetable curry with paneer or tofu served over cauliflower rice.
- Snacks: Celery sticks with almond butter or homemade keto-friendly energy balls.
