What To Eat In A High Protein Low Carb Diet (India)
What To Eat In A High Protein Low Carb Diet
Low carb and high protein diet have become quite a rage and nowadays everyone seems to be following it and they are seeing the result also. I now see many celebrities endorsing it and some completely shunning it out. For example- Rujuta Diwekar doesn’t endorse it and she encourages people for a balanced diet and including more local food, eating healthy and getting up early and not starting the day with tea, etc, etc. I once read that all her clients have rice in their dinner. I have seen people losing a lot of weight after following her so if her diet plan works for you then this diet is not for you.
The same goes for protein diets. Some of you might find it completely impossible and for some, it might be the best thing. The reason I prefer low carb and high protein diet is because it suits me better. I love all the things which the diet prescribes and the best part there is no portion control. This diet has got me rid of my PCOS, at least it is under control and if I maintain it for long maybe I completely get rid of it forever. So all in all it works for me.
Now the thing is what to eat in a high protein and low carbs diet. You can not have bread, momos, roti/chapati, paratha, suji (semolina), pizzas, burgers, potatoes than what will we eat? …Don’t worry…This is what I also thought when I first considered it but to my surprise, I have so many variations in my food now which I was completely unaware of earlier.
For example – anything buttery in my food was a complete no but now I have 2-3tbsp of butter every day. So my food is high protein but it’s delicious as well.
Also, with high protein diet I do not count my calories so it’s quite a relief. Moreover, this is an expensive diet so you got to keep this thing in mind. Eating different types of nonveg, nuts, cheese is expensive but it won’t be so expensive that the whole of your money is spent on this only.
Coming to the foods allowed:-
Eggs In High Protein Diet:-
I prefer eating eggs almost every day and I am trying to learn different ways to make them so that it doesn’t get boring. Also, in most high protein diets one is supposed to eat eggs with yolk which is quite an advantage. There is less wastage and eating with yolk is more fulfilling. I have done a few of the recipes here based on eggs. You can check them out here
1 egg equals 6 grams of proteins and they are affordable too. If you can get organic eggs then it is much better. Also, egg dishes are available everywhere. So even if you are holidaying you can always ask for different kinds of egg dishes. I generally order egg curry or omelet when I am out or have egg curry in the meal also with some salad and curd along.
2) Cheese In High Protein Diet:-
I love cheese and add it in my diet in multiple ways. Although some dairy milk products are high in carbs the fermentation process cuts down the carbs from the cheese and makes it suitable for a low carb diet. Parmesan cheese is considered to be the best with 10 gm of protein per ounce. Some of the cheese are best to be avoided such as cream cheese and cottage cheese as they contain just 3 grams or even less protein per ounce .
I add cheese in salads, sprinkle it over grilled chicken, mashed cauliflower and cabbage, and in egg recipe. There are many ways to incorporate it in your meals and of course it is tasty as well.
Nov Veg In High Protein Diet
You can have a wide variety of non-vegetarian foods which include chicken, ground turkey, lamb, salmon, shrimp and tuna, and much other stuff. This should be a major part of your diet. I generally have chicken and fish as I have been vegetarian for a big part of my life and therefore I am still learning in this area.
Few things which I have tried for this diet are butter chicken, grilled chicken, chicken masala, shrimp curry, and fish in coconut recipe which my friend Rashmi taught me and tastes delicious! I am going to share its recipe sometime in the coming days.
Nuts In High Protein Diet:-
Almond, nuts and pistachio are packed with proteins and contain omega -3 fatty acids. I generally have these with milk while going for my workout. Having walnuts adds crunch to your salad. I love having overnight soaked almonds. I powder them and add them to my soups and salads also.
Panner & Tofu
We Indians love to have paneer and somehow no dinner is hosted without having a paneer dish in it. One can have paneer in many many ways.Be it grilled, palak paneer, butter paneer, salads, etc. For tofu, you have to marinate it a bit with soya sauce for 10-15 minutes and then toss it in your choice of sauteed vegetables. I generally have paneer as its easily available but if you can have tofu then it will add variety in your food and its good source of protein as well.
Above foods are the main source of a high protein and low carb diet, at least in India. If you are outside India there are many other good things nowadays available which are high in protein and low in carb content. Remember we need to have good amount of fats also while following the protein diet. Taruna has done a post on why we should have ghee here.
I have 1-2tsp of butter in everything I eat. Be it eggs or any roasted vegetables.It makes me happy as well as all my life I never got to really enjoy butter because of weight issues.
Along with these we can have rajma, chickpeas, full-fat milk and yogurt oh yes! even peanut butter in moderation. Flaxseeds, pumpkin seeds, and even sunflower seeds can also be eaten with this diet. We can also enjoy a hot cup of coffee with full cream but yes without sugar.
Sugar is a complete no in this diet. If you have a sweet tooth then there are chocolates available online which are 70% of chocolate that is still allowed. Somehow I am almost over with my craving for sweets. After following this diet I can easily sit and watch people having icecreams or pastries without thinking I wish I could have it too
Also, I do cheat sometimes and have 2tbsp of rice with one big bowl of Rajma but it doesn’t affect my weight that much. Moreover high protein and low carb diet is a kind of a lifestyle and not a diet plan ..If you leave it you will see getting the weight back so follow it, accepting it as your lifestyle.
Do let me know if you are aware of any other high protein food which can be included in this diet:-
You can also read about GM diet which was followed by Tarun for seven days here
P.S – I am not a dietitian, whatever I have written in this post is from my personal experience and whatever I have learned from my friends, books and websites which promote this diet.
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