Ever since I posted that I was considering a diet oriented towards low carb, I've been getting quite a few responses from others struggling with the same issue. Now, 18 pounds lighter, I want to share with you some of the secrets to my success. Going high protein, low fat, low carb as a South Indian is not easy, particularly if you are very set on continuing to eat the same way we have historically. But, if you are willing to make a few changes, you will definitely see results!
(1)
Eating high protein does not mean you have to eat a lot of meat! Other high protein, low carb, low fat foods include non-fat or low fat plain yoghurt, low fat cottage cheese, tofu, veggie burgers, non-fat cheese, non-fat milk and egg substitute (like egg beaters). Watch the veggie burgers and meat substitutes; they may have lurking carbs. Try to stick to ones that have no less than 15 grams of protein per serving, and no more than 12 grams of carbohydrates per serving. (By the way, fiber can cancel out carbs, so for every gram of fiber something has, subtract it from the carb count.)
(2)
Only eat a SINGLE serving of rice, roti (or tortillas), bread, or pasta ONCE a day -- or once every two or three days if you can manage. (That includes quinoa. Yes, it's higher in protein and fiber, but it still packs in the carbs at every serving.) So if you plan on having yoghurt rice for dinner, have a plain veggie burger with mustard and a lettuce and tomato salad for lunch, and a piece of fruit and cottage cheese for breakfast. For snacks, stick to one serving of fat free string cheese, fruit, or a glass of non-fat milk. If you have to eat more grains, stick to the more complex ones like quinoa or whole-wheat bread, as opposed to white bread, white rice, or sugar cereals.
(3)
Change the purpose of your South Indian stews. Sambar without rice? Rasam without rice? I know, it's shocking. But the if you consider eating sambar as a soup, and excluding the rice, you open yourself up to enjoying the great flavors of South Indian cooking without the carbs in the rice. You may have to adjust the seasonings to make the dishes more palatable without rice. Look into other dishes you can make high-protein, too. I once had an awesome Saag Tofu.
(4)
Serving sizes really matter. If you make these changes but eat more calories than you consume each day, you won't see any weight loss results. (But you may see changes in your fasting blood sugar.) Be careful with fruits: they are full of fiber, but also full of carbohydrates, and it's easy to eat a lot without realizing it.
(6)
No more sugary drinks! Just say no to full calorie soda and juices. Water is your most important resource. Keep yourself hydrated and drink 64 oz to 80 oz of water a day (even if you are not trying to reduce your carb intake). Try to stay away from sugary desserts too. A cup of kheer a day may taste wonderful, but it's not helping you keep your carb count down. If you have high blood pressure, be careful with salt as well.
(5)
Consider taking a fiber supplement. As you eat fewer grains, your body will receive less fiber. To keep yourself regular, try adding a supplement (like Benefiber) to your morning yoghurt or water.
Hope this helps! I'll answer any questions as they come.
