Low-carb Diet Plan for Weight Loss

Carbohydrates provide energy to your body, so their intake is a must. But it is equally important to identify good carbs if you want to lose weight. In this article, we have included a low-carb diet plan for weight loss which you can start off with.

Want to change your eating habits by cutting down on your carbohydrate intake? You can try low-carb diet after consulting your doctor or dietitian. Studies have shown that low-carbohydrate diet plan not only helps you lose weight but also reduces the risk associated with type 2 diabetes.

This apart, low-carb diet plan for weight loss reduces the symptoms of irritable bowel syndrome, eliminates craving for sugar, improves skin and possibly even mental health.

If your aim is to just lose weight on a low-carb diet plan, you need to cut down your daily calorie intake by at least 500 to 750 calories.

Understanding Carbohydrates

Carbohydrates provide energy and so they are essential for proper functioning of the body. However, the problem with most Indians is that we consume more carbohydrates than our body can handle. This is especially seen in people with diabetes who eat too much of certain foods and upset their blood sugar levels.

A no-carb diet eliminates or reduces consumption of carbohydrates and keeps the glycemic index under control. The three types of carbohydrates are –

• Starches
• Sugar
• Fibre

Foods that are rich in starch include peas, beans, lentils, potatoes, sweet potatoes, grains, pasta and white bread – all can cause weight gain.

On the other hand, plant-based foods are packed with fibre, which is important because it regulates bowel movement and keeps you full for a long time – they can help you lose weight. Some of the best sources of fibre-rich foods are fruits, vegetables, whole grains, nuts and peanuts.

Low-carb Diet: Foods to Eat

An ideal low-carb diet plan for weight loss must have at least 100 grams of carbs. This needs to be complemented with protein and fibre. Basically, you can eat fruits, vegetables eggs, fish and meat, but avoid sugar, low-fat and processed foods if you are on a low-carb diet.
Vegetables

Include vegetables such as broccoli, French beans, bitter gourd, cauliflower, cabbage, spinach, onion, tomato, beetroot, baby corn, sweet potato and carrot in your low-carb diet plan for weight loss.

Fruits

Berries like strawberries, blueberries, cranberries and blackberries are low-carb foods. This apart, one can also eat watermelon, muskmelon, apple, pear, pineapple, papaya, lemon and orange. One fruit a day is good enough.
Protein

Protein keeps you full for a long time and controls your cravings. Some of the rich sources of protein are fish, chicken breast, eggs, mushroom, legumes, tofu and soy. You daily protein intake must be around 50 gram per day.
Healthy fats & Oils

Cook your meal in either rice bran, olive or canola oil. Healthy fats are also found in peanut butter, sunflower oil, ghee and almond. Avoid deep fried and fast foods as they have trans fats that lead to weight gain.

The key to losing weight on a low-carb diet is to identify good carbs and bad carbs. Completely skipping carbs will lower your BMR and lead to fat gain instead of fat loss. Consuming good carbohydrates will good your energy levels and stabilise blood sugar levels. So, before starting off with a no-carb diet plan, consult your doctor. This is especially crucial for people on medication for different health problems.