A collaborative partner of FitNet A collaborative partner of FitNet
Awww ! It’s very difficult to make a low carb diet especially for Bengalis. We Indians are very much fond of Carbs especially if it is RICE ! Bengalis can not thrive without it whether they are obese or diabetic or having PCOS problem. But believe me, even low carb diet is also very delicious and healthy if it is planned properly.
Let me discuss current scenario of Indian specially Bengali diet and what we might face in future with our erratic lifestyle and dietary habits.
There is a saying among bengalis “ Bhaat na khele ki khelam” means if we don’t eat rice then food is incomplete. So Bengali platter contains 60% of rice and rest is non veg along with some vegetable mainly potatoes. Each and every dish starting from vegetarian to non vegetarian it should have potato in it. We all are very much fond of starchy vegetables. Don’t get me wrong – I am not against rice or potato but against too much carbohydrate loading, glycemic index and lack of fibre and protein intake.
In my entire practise ( As a nutritionist) I have heard a lot of questions like:
One answer to all the above questions are “ Follow a low carb meal with high protein and moderate fat and eat frequently to boost up metabolism”.
Eating carbohydrate has a big impact on blood sugar and insulin level. Restricting carbohydrate helps to balance sugar level and studies showed that people who replace their carb intake with protein and fat tend to consume lower calorie and get the full satiety.
Studies revealed that people who follow low carb diet tends to decrease more weight as they release more water from the body, lowering insulin levels and reduce weight fast in first 2-3 weeks. Moreover, a greater percentage of abdominal fat tends to lose more with low carb diet.
So, not only low carb diet accelerates your weight loss journey but also improves blood pressure and triglycerides level.
Now, you must be thinking how to follow a low carb diet if you are a Bengali as our food habits mostly focussed on Bhaat ar Macher Jhol means rice and fish. Let me help you in creating a low carb diet plan which is not only low in carbohydrate but also very delicious to eat if you spend a little time in cooking and think your health is most precious than everything.
EARLY MORNING : Soaked and peeled almonds (4 nos)
BREAKFAST : Besan Chilla with vegetable ( 30 gm besan-2 nos) + Vegetable Juice ( Cucumber, carrot, 1 inch ginger) with 1 tsp soaked chia seeds.
MID-MORNING : Any seasonal fruit of your choice + Roasted Flaxseed(1tsp)
LUNCH : Rice ( 50 gm cooked) + Any dal (1 big bowl) + Any sabji Raita ( Curd 100 gm with cucumber & Tomato)
SNACKS : Green tea with 2 walnut + Chana (30-40 g) Chaat
DINNER : Rajma Palak Soup (1 bowl) + 2-3 pcs of Low-fat Paneer Sauteed with vegetables of your choice
EARLY MORNING : Soaked and peeled almonds (4 nos)
BREAKFAST : Egg white palak veggie omelette (3-4 egg whites) + Vegetable Juice ( Cucumber, carrot, 1 inch ginger) with 1 tsp soaked chia seeds.
MID-MORNING : Any seasonal fruit of your choice + Roasted Flaxseed(1tsp)
LUNCH : Rice ( 50 gm cooked) + Any dal (1 small bowl) + Any sabji Chicken/Fish curry +Raita ( Curd 100 gm with cucumber & Tomato)
SNACKS : Green tea with 2 walnut + Green Moong Chaat
DINNER : Chicken vegetable salad (1 big bowl) + Daliya soup (Daliya 15 gm) with vegetables.
Facebook Comments