A low carb diet is really known to work well for weight loss. Indians on a low carb diet are always on a look out for low carb Indian diet plans as they don’t have too many options. Those on a low carb vegetarian diet have a tough time in making diet plans for themselves whereas it is breeze for those who eat non-veg.
Food options for non-vegetarians
In India, the most commonly consumed non-veg food items are eggs, fish and chicken. You can have them every day when on a low carb diet. There are so many yummy dishes that you can make out of them.
Your diet will not be hard at all. Have a fluffy omelet with lots of veggies for breakfast, enjoy grilled fish for lunch and tandoori chicken for dinner!
Food options for vegetarians/egalitarians
There are lots of low carb veggies in India so vegetarians need not worry. Have a look at those that offer 4g and less of carbs per 100 g of the veggies.
Cauliflower, broccoli and cabbage
A dish can be easily made out of cabbage, cauliflower or broccoli. If you happen to be an egalitarian, you can always have cabbage with scrambled eggs. A broccoli and cabbage soup can be included in your meal.
• Boiled cabbage has 0.6 g carbs per 100 g
• Boiled Broccoli has 1.3 g carbs per 100 g
• Boiled Cauliflower has 2.3 g carbs per 100 g
Spinach, lettuce, cucumber and radish
You can make a healthy salad out of radish, cucumber and lettuce. If you like, they can be steamed. A cheesy spinach soup is also a great option for a meal.
• Raw cucumber has 1.5 g of carbs per 100 g
• Raw radish has 2 g of carbs per 100 g
• Raw Spinach has 1.6 g of carbs per 100 g
• Lettuce has 1.9 g of carbs per 100 g
Brinjal or eggplant is a very low carb veggie. Raw Brinjal (100 g) has 2.2 g of carbs in it. The carb count increases only on addition of onion and tomatoes. You can cut eggplant into thin slices, add masalas and cook on the Tawa with minimal oil. It can definitely be a part of your low Carbohydrate diet.
Capsicum and Pumpkin
Capsicum and pumpkin are also low Carbohydrate veggies. Capsicum can be added to salads, grilled veggies and even omelet. You can also make a yummy dish out of pumpkin and relish it along with your salad or soup. Pumpkin has only 2.2 g of carbs in every 100 g of the veggie.
Moong Dal and Soya
Soya is a great source of protein for vegetarians. You can include Soya chunks in your meals easily. Moong Dal is also a good option. It is low in carbs and healthy too.
On a low carb diet, you cannot enjoy many fruits but you can have berries. Strawberries, raspberries and blueberries can be eaten but in moderation.
You can go ahead with full fat milk and Paneer when on a low carbohydrate diet. However, make sure that you consume it in moderation.
Nuts are slightly tricky. Just stick to 5 almonds or 5 walnuts as a snack when hungry.
Extra virgin olive oil is the healthiest fat but you have to drizzle it on top of cold salads.