Want To Maintain Your Weight? Add These Low-carb Foods To Your Diet

Listed here are a few foods that are low in carbs and help in maintaining weight. Check them out.

By Shubhra Prasenjit Dey

Saturday, June 24, 2017, 16:11

Carbohydrates, or carbs as we know it, is the fundamental reason for the Obesity epidemic that has engulfed the entire planet.

Consumption of junk food and foods with simple carbohydrates initiates the function of its storage as fat and with time, the obesity problem keeps on increasing.

It is important to take note that our body requires Carbohydrates as much as proteins and vitamins to carry out the day-to-day metabolic functions, but we need to be aware of the amount of its intake.

Carbohydrates are very essential and integral part of our diet. It provides us instant energy. However, when it comes to watching weight; we need to be very careful about the quantity of intake.

Most of our daily intake of carbohydrates is simple carbohydrates, which are easily digestible.

Replacing these simple carbohydrates with complex ones can keep our weight in watch, as it takes time for the body to break it down leaving a very low scope for it to be stored as fats and hence this can be done easily without making much change in our lifestyle.

Here is a list of low-carbohydrate foods that are easily found in India.

1. Whole Grains:

Whole grains contain a high dose of bran and endosperm that gives our body some much-needed vital nutrients. Oats, rye, brown rice, etc., are rich in complex carbohydrates, dietary fibres and essential nutrients like iron, zinc and vitamins. Kick-start your day with a bowl of whole grains (in any form) and stay energised for the whole day.

2. Legumes:

Legumes have high amounts of proteins which make them good replacements for carbohydrate-rich foods. It carries not just high amounts of complex carbohydrates but also omega-3 fatty acids, minerals, and vitamins. It promotes digestion and balances weight. Some important and most commonly used legumes include chick peas, soybeans, kidney beans, etc.

3. Nuts And Seeds:

Nothing can be better snacks than a handful of crunchy tasty snacks loaded with dietary fibres, omega-3 fatty acids, minerals, and vitamins. Even it can be sprinkled and combined with salads and desserts to complete it as a meal. Chia seeds, flax seeds, almonds, walnuts, pumpkin, sesame or hemp seeds, cashews, etc., are examples of these fabulous nuts that can be added to your daily diet.

4. Leafy Vegetables:

Any vegetable that is grown above the soil is non-starchy and low in carbohydrates. Daily consumption of a bowl of fresh veggies either raw (in form of salad) or steamed will keep you full for longer time as well as help you watch your weight.

5. Fruits:

Fruits like watermelon, cucumbers, etc., come with a lot of water content and fibres but less of carbohydrate supply. They do a wonderful job as natural appetite suppressant. Apple and citrus fruits like orange and lemon are rich in dietary fibres, vitamins and antioxidants. Replace your unhealthy carbohydrate-rich junk snack with whole fruits and maintain your weight.

6. Meat And Seafood:

This is good news for non-veg lovers. Lean meat and seafood are normally a high source of protein and almost do not contain carbohydrates. Balance your diet by replacing carbohydrates with protein if you want to keep your weight under check. But, a high dose of protein on a regular basis should be avoided.

7. Low-fat Dairy Products:

A bowl of cottage cheese or unsweetened milk and yoghurt are a good source of vitamin D and other minerals like riboflavin that maintains bone health. Don't forget to check the fat content of these dairy products before purchasing, as high-fat content can be non-heart healthy.

8. Sprouts:

Very healthy and rich in protein, sprouts can be added to our diet in many forms. Take it as a salad or replace the ‘'aloo'' of your favourite masala dosa with "sprouts"; it can easily blend into regular diet with keeping the taste buds active.

Now that you know what you need to eat to keep your weight under check, get to work fellas!