What Are Low Carb Diet Foods? A Beginner's Complete Indian Guide

Less carbs means less insulin, which forces the body to burn fat for fuel, and a natural reduction in calorie consumption as a result of increased satiety. The outcome is one of the most consistent and researched methods for fat loss, blood sugar control and metabolic health optimization. The problem is that Indians are a carbohydrate-heavy society: roti, rice, dal and the sabzi of potatoes are the mainstay of our meals. But, does a low carb diet mean sacrificing all of your favorite foods? 

Absolutely not. Knowing what foods are considered low carb and what foods are acceptable to have limited in a low carb diet plan, and knowing how to create a satisfying meal in India is both practical and sustainable. Here are some examples of the types of foods you can eat with a low carb diet, how to make low carb diet meal plan, the best snacks to have with a low carb diet, and a framework of how you can use a low carb diet for weight loss. 

What Is a Low Carb Diet? 

By decreasing carbohydrate intake below the standard dietary recommendations, a low carbohydrate diet ranges from moderate low carbohydrate (less than 100–150g of carbohydrates per day) to very low carbohydrate / ketogenic (less than 50g of carbohydrates a day). A typical Indian diet provides 300–400g of carbohydrates per day, mostly from rice, roti, sugar and starchy vegetables. 

The way a low carb diet aids weight loss: 

Lower insulin:

Carbohydrates raise insulin (the main fat-storing hormone). Insulin is low on a low carb diet for weight loss which will release the stored energy from the fat cells. 

Reduced appetite:

Low carb diet foods contain high levels of protein and fat, which are more satiating than foods with high carbohydrate content and without an increase in caloric consumption. 

Glycogen depletion:

Limiting carbs causes glycogen in the muscles and liver to be depleted. 1 gram of glycogen stored equals 3–4g of water: this is why the first 1–3kg that you lose on a low carb diet is water, which is what makes it show results so quickly. 

Metabolic shift:

The body becomes fat adapted and more efficient at burning fat (and making ketones) for fuel over the 2–3 weeks period of a low carb diet plan. 

Low Carb Diet Food List: What to Eat 

Low carb diet foods list is your daily eating guide, sorted by food group and the number of carbs in each serving: 

Non-Starchy Vegetables (0–8g carbs per 100g) — Eat Freely 

The staples of low carb diet foods are non-starchy vegetables which are very low in carbs, high in fibre, vitamins and minerals. 

• These are leafy vegetables and contain 1-3g per 100g of carbohydrates.Leafy vegetables such as spinach, methi, palak, amaranth, kale – 1-3 g carbs per 100g 

• The carbs in cucumber, zucchini, bottle gourd (lauki), and ridge gourd are 3-4g per 100g. 

• Eggs — 6.3g carbs per 100g (also a great rice and flour alternative) 

• Broccoli — 6g carbs per 100g 

• The amount of carbs in bell peppers and tomatoes (technically fruit) is 4-7g per 100g. 

• Cabbage, Bok choy, Brussels sprouts - 4–6g carbs / 100g 

• Asparagus, green beans, French beans — 4–7g of carbs per 100g. 

• This particular mushroom is high in carbohydrates, amounting to 3g per 100g. 

• Onion and Garlic (cooked amounts) — moderate; restrict large amounts 

• This is probably Eggplant / baigan, which contains 6g of carbs per 100g. 

Proteins — Eat Generously (0–1g carbs) 

All unprocessed unseasoned animal proteins are naturally low carb, and are among the most important low carb diet foods: 

• Eggs (whole) — 0.6g carbs in an egg, one of the most versatile low carb foods of all time. 

• Any meat served as a main dish (excluding meatballs, patties, burgers, stews, or shredded meat) (chicken, turkey - grilled/baked, no batter or coating) 

• All types of fish and seafood are 0–1g of carbohydrates per 100g. 

• Paneer is the major protein found in a vegetarian low carb diet food list, and it contains 1.2g carbs per 100g. 

• Tofu — 2g carbs per 100g 

• Mutton, Beef — 0g carbs per 100g (unprocessed) 

Healthy Fats (0–2g carbs) 

Fat is the main fuel source in a low carb diet plan, and should be used copiously from good fat sources: 

• Avoid extra virgin olive oil, cold pressed mustard oil, coconut oil, ghee – 0g carbs. 

• Potatoes — 0g net carbs per 100g (high starch, low fat diet food) 

• Fat: Butter and cream (full fat, unsalted) — 0–1g carbs tbsp. 

• Full fat coconut milk – 3g of carbs per 100ml (use as curry thickener) 

Nuts and Seeds (4–8g net carbs per 30g serving) 

Nuts and seeds are some of the best low carb diet food to snack and cook: 

• Almonds — 6g net carbs for 30g (subtract fibre from total carbs for the net carbs) 

• Walnuts — 4g net carbs per 30g 

• Avoid macadamia nuts; they contain 1.5g of net carbs per 30g.Steer clear of macadamia nuts since they have 1.5g net carbs per 30g. 

• Pumpkin seeds contain 4g net carbs per 30g.Pumpkin Seeds: 4g net carbs per 30g. 

• Seeds (flaxseeds and chia seeds) – 1-2g of net carbs per tbsp (very low, very high fibre) 

• Peanuts (5g net carbs/30g) make a great low carb diet food and peanut butter (no sugar added, natural) is also great. 

Dairy (Low Carb Selections) 

• The full fat curd / yogurt, plain or unsweetened, is a 4-5g per 100g carbohydrate. 

• Low fat paneer is the popular name for the low fat cottage cheese and it contains 1.2g carbs per 100g. 

• Heavy cream is a good option to include in your diet since it contains 3g of carbs per 100ml. 

• Hard cheeses such as cheddar and parmesan are a good source of carbs, at 1-2g per 30g. 

• Full-fat milk – moderate (5g of carbs per 100ml); limit to 1-2 cups/day on the strictest low carb diet plan. 

Low-Carb Grains and Alternatives 

While most grains are off the low carb diet food list, here are some clever substitutes that make it work: 

• Crushed cauliflower — cube and sauté lightly cauliflower; use as a side dish for rice at ~5g carbs for 1 cup compared with rice at 45g carbs for 1 cup 

• Ragi (finger millet) — It contains more protein than other millets, and more fibre, which is fine when eating in moderation on a moderate low carb diet. 

• Jowar (sorghum) - 20g net carbs per small roti, is a better choice than wheat for a low carb diet plan. 

• Cumin — 1g net carbs per 1g; This is a great spice for low carb Indian baking and rotis. 

• Coconut flour is a gluten-free low carbohydrate flour that has a high fibre content.Coconut flour is a gluten-free low carbohydrate flour with a high fibre content. 

Foods to Limit on a Low Carb Diet 

The low carb diet food list is as much one you eliminate as one you are free to consume: 

The aim is not to cut out all of the grains or the fruits – the idea is to recognize your high carb foods that you eat regularly and make some smart changes to allow you to savor your Indian dinners in a low carb diet plan. 

Snacks for Low Carb Diet: 12 Best Options 

Most low carb diet plans fail at snack time – most of the Indian snacks (namkeen, biscuits, samosas, fruit) are loaded with carbs. Here are the top 12 low carb dieters snack ideas: 

1. This is a great portable snack for low carb diet, 1g carbs, 13g protein, hard-boiled eggs (2): 
2. High protein, satisfying, 2-3g carbs per 100g of paneer cubes mixed with chaat masala. 
3. Cucumber and celery sticks with peanut butter: 6g net carbs — crunchy and filling. 
4. Sugars are the only carbohydrates in roasted pumpkin seeds.Roasted pumpkin seeds contain no carbohydrates except sugar. 
5. Apples (1 medium): 14g net carbs — rich in fibre and a little heart healthy sugar, along with vitamin C. 
6. Probiotic, satiating full-fat curd / yogurt (100g, plain): 4–5g carbs 
7. Avocado, lemon and black pepper (½): 2g net carbs — high fat, very filling 
8. Walnuts (30g): 4g net carbs — omega-3 and brain-healthy fats 
9. Roasted chana (small portion, 20g): 10g net carbs — acceptable on moderate low carb diet 
10. Cheese (30 g- hard variety): 1-2 g of carbohydrates — a protein-rich, high-calorie snack for a low carb diet. 
11. Rumianer chocolate milk (1 cup): 23g net carbs — nutritious, chocolatey 4g of fibre — filling. 
12. Guava (½ small): 5–6g of net carbs — the lowest-carb common Indian fruit and it is rich in vitamin C. 

For this reason, these low carb diet snacks are aimed to replace the most carbs-laden regular snacks – 30g carbs namkeen, 25g carbs biscuits, 27g carbs banana – without compromising the satisfaction. 

Low Carb Diet for Weight Loss: Why It Works Faster Initially 

A low carb diet for weight loss always yields greater short-term weight loss than low fat diets and here's why: 

Water weight first: 

For every gram of glycogen stored, there are 3–4g of water stored. The body is losing the water that comes from glycogen which is lost in a low carb eating regimen for weight reduction, which could prompt 1-3kg of speedy weight reduction over a period of 1-2 weeks. This is not fat loss — its fluid — but its real weight loss that keeps people going. 

Insulin reduction:

Insulin gets lower on a low carb diet, allowing the fat cells to release free fatty acids for energy. This hormonal change is very strong in individuals who have insulin resistance, PCOS or type 2 diabetes – a very common condition in India. 

Spontaneous calorie reduction:

When most of the foods eaten are low carb and high protein and fat, most people have no need to count calories; they simply eat 300-500 fewer calories a day, thereby maintaining a sustainable calorie deficit that results in fat loss. 

Visceral fat targeting:

Studies have demonstrated that weight loss low carb diets favor fat loss from the metabolic fire-hazard fuel-pack that is visceral (abdominal) fat, as opposed to low fat diets. 

Important caveat:

Once the initial fast weight loss, low carb diet for weight loss stabilizes at around 0.5-1 kg weight loss per week which is comparable to other well-formulated diets. The benefit of a low carb diet in the long run is the increased adherence because it is less hunger inducing and more controllable with blood sugar, not that it is better metabolically than other well-designed diets. 

Low Carb Diet Plan: Adapting Indian Cooking 

The biggest hurdle in developing a low carb diet plan for Indian kitchens is replacing Indians' staple starchy foods without compromising on their taste or satisfaction. Here's how: 

Replace rice with cauliflower rice:

Cauliflower is grated and sautéed in a teaspoon of ghee with mustard seeds and curry leaves and when served with a flavorful dal and sabzi, it’s almost the same texture as a bowl of rice. This one substitution can take 40g of carbs off your low carb diet plan per serving. 

Replace wheat roti with jowar or almond flour roti:

The net carbs in Jowar (sorghum) roti are 18g as compared to 25g for whole wheat roti, which is a significant difference. Almond flour rotis (almond flour + a binding agent, such as psyllium husk) contain just 4g of net carbohydrates per roti and have a surprisingly similar flavor to traditional rotis. 

Replace potato with cauliflower or turnip:

Some of the highest carb Indian dishes are Aloo sabzi, Aloo curry and Aloo paratha. If you're looking to prepare these dishes using a low carb diet plan, substitute cauliflower or turnip (both have less than 7g net carbs per 100g) and use all the masalas, and you will get a very close result. 

Use full-fat coconut milk instead of cream:

Coconut milk is a creamy source of fats, rich in curries and low in carbs (just 3g per 100ml, compared to the carbs in cornstarch thickened gravies). It is one of the best fat sources in a low carb diet plan Indian adaptation. 

Build meals around sabzi, not around roti:

Rotate the ratio: 1 roti + large/hefty portion of sabzi (with paneer/egg). This alone makes most Indians fall into a low carb diet food list, but still they will not lose any of their favorite dishes. 

Conclusion 

Low carb diet is not just about cutting back on the amount of food consumed, but about smartly choosing the food. The low carb diet foods in this guide are extremely satisfying, plentiful, easy to find in Indian markets, familiar and scientifically proven to help curb excess body fat, lower blood sugar and promote metabolic health. 

Everyday make your plate using the low carb diet food list. The first week of the low carb diet is a week to get used to the structure, so stick with the 7 day low carb diet meal plan. Save the low carb diet snacks list to your favorites for your next shopping trip. Plus, if weight loss is your focus, you can count on a steady and consistent reduction in fat in just a few weeks time, with a low carb diet for your Indian meals, which is composed of whole, unprocessed foods. 

What is the top tip you could take today for the best swap? Use cauliflower rice instead of white rice or jowar roti instead of wheat roti. Start there. Build from there. A truly good low carb diet plan is a series of little consistent decisions, taken one meal at a time.