Fitness Expert Dr Pallavi | Nutritionist and Health Solution Provider

Why is low carb diet important?
1. It helps to keep weight and water retention in women in check.
2. It raises libido and testosterone levels in men.
3. Manages lifestyle diseases like Diabetes and Hypertension.
4. Important for thyroid patients.
5. Essential for management of menopausal symptoms.
6. Very useful for PCOD and infertility.

What are the essential macronutrients?
1. Protein is a must in every diet and should be taken at least, .8-1gm/kg.
2. Good fats like ghee and Virgin coconut oil are the key to prevent various health issues. Olive oil is an important source of mono-unsaturated fatty acids.
3. Complex carbohydrates can be used as a targeted approach. The carbohydrate intake should be from vegetables. Lentils and legumes can be used to a certain extent.

What cooking medium to be avoided?
Refined seeds oils have to be avoided as they are very high in Omega 6 and lead to lifestyle and heart diseases.

What is Intermittent fasting?
Intermittent fasting is very useful with a low carb and keto diet as it boosts the fat burning metabolism and reduces snacking. Insulin spikes are avoided.

Which supplementations are useful?
The addition of supplements is useful.
Important supplements are:
Magnesium and Omega-3 fatty
Vit D and B12
Folic Acid
Ashwagandha and L Theanine can be used in whom sleep is an issue
Curcumin can be useful for joint pains
Electrolytes are very important in the form of sodium and potassium.

Food items to be avoided:
Stay clear of processed and junk food especially processed flour and sugar.
Do not use instant cooking items, fruit juices or sweets.
Do not use refined oils.
Do not use products like packaged cereals or quick cooking oats.

Healthy snacks:
Dips in the form of hummus, hung curd dip, coconut dip, guacamole, basil- mint chutney or curry leaves- curd dip.
Finger foods like cut carrot cucumber, cauliflower and these can be had with the dip.
Roasted peanuts, walnuts and almonds.
Idlis made of coconut and almond flour are good in fats and low in carbs.
Boiled eggs with garnishing.
Chicken cutlets.
Vegetable - paneer cutlets.