We discussed in our previous blog how a low-carb diet is healthy for you and your waistline, ultimately benefitting your heart. We grabbed a lot of eyeballs with that article and also received a lot of questions and requests to elaborate on this topic. Hence, we bring to you this article which discusses a low carb but high protein diet and gives you an idea of what an ideal meal should look like.
What is a low carb-high protein diet?
A low carb-high protein diet cuts back on all the easily digested carbohydrates such as sugar, white bread, pasta etc. and replaces them with food which have a higher percentage of complex carbohydrates and protein in them.
There are different types of low carb-high protein diets and studies have shown that they can help with weight loss and improve health. The idea is that by limiting carbs the insulin level goes down, which in turn results in more production of glucagon which helps burn stored fat.
How does this diet help us?
Along with helping us lose weight and stay fit, this kind of diet is also beneficial in the following ways:
- Controlling our blood glucose levels
- Correcting dyslipidemia (an elevation of plasma cholesterol, triglycerides (TGs), or a low high-density lipoprotein level that can lead to atherosclerosis)
This style of diet is very helpful for people with diabetes, high-blood pressure, heart disease, or high cholesterol.
What to eat and what not to eat?
Low carb-high protein diet – Foods to avoid:
- Trans Fat
- Artificial sweeteners
- Highly processed food
- Polished rice
- White bread
Low carb-high protein diet – Foods to eat:
- Fruits like apples, oranges, pears
- Nuts and seeds
- High-fat dairy like cheese, butter, yoghurt (Be careful with the cheese, butter part if you are trying to lose weight, do not eat too much of it)
- Vegetables – lots
- Lean Meat
- Fats and Oils like coconut oil, butter, olive oil
Low carb-high protein diet – What to drink:
- Sugar free drinks
Sample low carb-high protein meals you can indulge in:
- Methi Chapati – 3 nos
Black chana gravy – 1 cup
- Adai (mixed pulses dosa) – 3 nos
Dal chutney – 1 cup
- Soya flour rotis – 3 nos
Sprouts gravy – 1 cup
- Bajra kichdi – 1.5 cups
Raita – 1 cup
- Jowar roti – 3 nos
Sprouts sundal – 1 cup
- Foxtail millet (Navane) and peas upma – 1.5 cups
Curd – 1 cup
- Bajra roti – 3 nos.
Paneer gravy – 1 cup
- Dal momos (Kozhukatai) – 4 nos.
Mint chutney – 1 cup
- Jowar Bajra Besan thalipeeth – 2 nos.
Dal chutney/Mint chutney – 1 cup
- Soya flour flax seed dosa – 3 nos.
Tomato chutney – 1 cup
What food you eat, however, depends on how healthy you are how much you exercise and how much weight you need to lose. If you have decided to embark on this journey, make sure you clean your kitchen of all unhealthy food before you begin – cut back on the temptations and you will do good.