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.
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.
How to design low carb Indian diet?
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.
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| 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.
Watch this video in hindi for more information
Watch this video in hindi for more information
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
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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