How to design low carb Indian diet for weight loss

Recommending low carb diets have been the approach for weight loss until more recently and even today there continues to be an interest in low-carb diet plans as it is generally observed that all the low carbohydrate diet plans tend to reduce the overall intake of carbohydrates. 

Following classification designates the carbohydrates intake from low to high[1]

1.   High carbohydrate intake (more than 45% of energy from carbs)

2.   Moderate carbohydrate intake (energy intake from carbs between 26% and 44%)

3.   Low carbohydrate intake (less than 26% energy from carbohydrates) or less than 130 gm per day

4.   Very low carbohydrate intake (less than 10% energy from carbs) or less than 20-50 gm per day

Studies have shown low-carb approaches to be superior to other dietary approaches in producing rapid weight loss for the initial six to twelve months period. Low carb diet approach which is also called the carbohydrate-insulin model has arise primarily from the assumption that lowering insulin improves cardiometabolic function and induces weight loss. 

While diets aimed at weight-loss design a caloric deficit diet plan, when lowering carbohydrates from the diet, the macronutrient intake of fat and protein generally increases to compensate for the reduction of carbohydrates. 

One assumption of why low-carb diet produces rapid weight loss as compared to other diets is that fats and protein increase satiety and produce less concomitant hypoglycemia. This rise in satiety together with less rebound hypoglycemia subsequently reduces hunger and overall food consumption and creates a caloric deficit.  Additionally, another theory states that low-carb diets can produce a higher metabolic burn than high-carb diets.  In recent studies, there appears to be a metabolic advantage of approximately 200 to 300 calories burned compared to an iso-caloric high-carb diet.[2]

How to design low carb Indian diet?

It is clear from numerous systematic reviews that low-carb diets are as effective, if not more effective for weight loss compared to other diets. However, the carb control has to a long-term approach. Most Indian families bring staples monthly or twice a month. So if you can analyse the nutrition you are bringing at home at source, you need not to worry what to eat every day because you have already eliminated high carb source at the time of purchasing.

The first step is to log each and every staple food that you bring home including wheat, rice, spices, milk, vegetables and fruits this is called as log. It is also important to note the sharing pattern of each of the family member because that is the way you can analyse nutrition of every person in the family.

Diet Kundali website

Log into the Diet Kundali calorie calculator app and enter your family details. Then enter the monthly staple food measurements that you purchased for each and every food group. Remember the more detailed log you enter, the more detailed nutritional status you will receive. Once all the data is entered, generate your Diet Kundali.
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This is your last month’s Diet Kundali, you can analyse the amount of protein, carbs, fats you consumed. Now if you have to identify cereals from the log that can be cut down in order to reduce the carb consumption. So you need to either reduce the portion size (sharing pattern) or eliminate that food from the members diet. When you reduce a certain cereal or food from the diet you also become nutrition deficient along with carb deficient. So you need to add corresponding counterweight foods such as vegetables, milk products that can bridge the nutritional gap created by omission of your carb rich staple. Re-enter the new details and generate diet Kundali again, you will find reduced carb from the members nutritional status with nearly balanced nutrients. This becomes your diet chart for coming month and you can view the food list in My Diet Kundali section. For easy understanding to people, legends are provided such as high, low or medium diet levels which shows deviation from RDA values. If you are satisfied with the new nutritional status with low carb you can fix the diet chart of the month and purchase only those items that have been entered into the list. This will keep you away from unwanted nutritionals interruptions and also maintain your carb intake lower as desired by you.

It is now possible with Diet Kundali app, the people design their own low carb diet to reduce weight. Diet Kundali is designed to give you more accurate nutritional levels based on your food intake, so it is possible that initial homework such as record keeping and entering data may make your little annoyed however, the result is worth the pain as you gets control over your diet. Once you generate Diet Kundali you just need to follow the diet schedule for the month so that your calories can be maintained. It may involve cutting down carbs on daily levels and adding new vegetables.

Sample one day diet is shown in here

If you have any queries, you can contact us in the Diet Kundali app for more information on How to design low carb Indian diet using Diet Kundali. We also provide tailor made diet plans to suit your health requirements. Contact us using Diet Kundali app for more details.

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Lables - low carb Indian diet, Weight loss, Diet Kundali

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[1] https://www.ncbi.nlm.nih.gov/books/NBK537084/#

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6233655/