In today’s world where everyone is striving for good health and fitness, low carb diet has become a TALK OF THE MARKET.
we will discuss on, what is low carb food? What we can take? The advantages of low carb food?
What is low carb food:
As the name suggests the food with low carbohydrate content is low carb food. There are various low carb diet plan/food available in market , but it is always suggested to consult a medical professional before opting for any!
Types of Low carb Diet:
ATKINS
KETO
PALEO
DUKAN
Low Carb Food for daily consumption:
FRUITS:
Add more colors to your plate. Try to include atleast one seasonal fruit in your diet. A bowl of fresh fruit is very essential part of your low carb diet.
Especially orange is rich in vitamin C and folic
These are also good sources of Thiamin and Potassium, and a very good source of dietary fibre, which helps in avoiding constipation (common in pregnancy)
Another important role vitamin C plays is helping in iron-absorption especially from vegetarian diets
Besides citrus fruits you may also include amla, vegetables like red, green and yellow capsicum — to provide vitamin C
CURD/DAHI/YOGURT:
Always try to have small bowl or 100-150 Grms of curd daily in your diet. It will help in your digestion and increase the catabolism and hence help you to loose weight. Try to take without adding sugar or salt in it.
Donot consume curd at night , try to take it either with breakfast or in lunch.
Adding a bowl of curd to your meals not only ensures a milk product, which is rich in protein but also helps keep your gut healthy as it is a source of lactic acid bacteria with probiotic.
CHICKEN/FISH/EGG:
If you are a non vegetarian then one , can include chicken, egg and fish in their diet. Donot include any red meat in your diet.In egg you can eat egg yolk also, no need to leave that .
If you have non-vegetarian food habits then you may include lean meats like chicken/ low-fat fish in your diet
Proteins found in these foods are of superior quality
Lean meat/ chicken/ fish provide proteins that help in cell and muscle development in the baby
Besides protein, these foods also provide haemoglobin iron
Our body much easily absorbs iron in haem form which in turn helps in pregnancy-induced anaemia
Fish also has the advantage of providing essential fats in the form of omega-3 fatty acids
They are required for proper brain and overall development of the baby
You may go for lean meats as they are the best source of high-quality protein
NUTS:
Nuts like almonds, peanuts may also be added to your diet to provide micronutrients like zinc, iron, copper and folic acid
If taken in-between your meals, they can be an excellent snack to munch on!
These are a reasonably good source of proteins and healthy fats, ensuring a healthy weight gain of the foetus .
PULSES
Besides the usually cooked dal, you may also add pulses to a soup or to veggies like bottle gourd/ tori/ spinach/ chulai/Fali
This can take care of both iron and protein requirement
Black chana/ moong/ lobia sprouts can also be included as they not only provide proteins but are rich in iron
Sprouting the content of vitamins like niacin, riboflavin, thiamine, vitamin C etc. may increase manifold
These sprouts can be blenderised to get a smooth paste and can be made into different types of cheelas/ pancake.
OATS & MILLETS
If you are following a lowcarb diet, its better to avoid rice and chapati, you can replace these by Oats/Millets or Chila.
First few days one may find little difficult, but after 21 days when you will see your waistline then you will continue following it.
GREEN VEGETABLES:
Add more green vegetables in your diet. Eat more veggies than cereals.Add palak, broccoli,cabbage, bottle gourd,Okhra.
As a general rule of thumb, the sweeter the vegetable is – the more sugar it has in it. You have to be very careful with the amount you consume from things such as carrots, onions, and squash.
You can easily know the difference in carb counts between the above and below ground vegetables . Under the ground means more carb and above is less carb. Of course, you can eat these in moderation, but you need to watch your intake.
Advantage of Low carb Food:
Your body becomes a fat burning machine
You feel more energized
Your mood improves drastically
One will feel less bloated
Your sleep pattern improves
Help people with diabetes or who tend to become diabetic to control their sugar levels.
Don’t feel more hungry
The Takeaway: Should One Try a Low-Carb Diet for Weight Loss and Other Health Improvements?
There are different schools of thought and people have their own opinion. But I along with my few friends have benefited from it it is said seeing is believing, I can ensure it definitely helps.The only rule is ,to stick to the rule.
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