So cut out all white rice and breads from (wheat) flour like naan and chappatti. Cut out all potatoes too as they contain starch. And you must cut it for 1-2 weeks, which is an "induction period".
You must cut down even whole grains. Yes, whole grains. You know, brown rice, whole wheat, and multi-grain products. Cut down on the beans too. Sure, these foods are definitely on the healthy side because they have fiber and nutrients, and they definitely belong in the The Healthy Indian Diet. But they are easily digestible carbs because of the starch inside. So you should cut down on them for a while if you want to lose weight.
Rule #6: Cut All Grains, Sugars and Starches for the First Two Weeks
The A to Z trial done at Stanford examined the effect of diet on about 310 obese women, where roughly a fourth were on one of four popular diets for a year. Guess which diet let to the greatest weight loss... It was the Atkins Diet. The Atkins Diet is low-carb, high-protein, and high-fat.
This result surprised the lead researcher Dr. Gardener, and he admits in his lecture seen on YouTube that he was also surprised that the Atkins Diet improved blood fat (cholesterol) levels the most, too.
An Israeli trial among about 320 moderately obese people examined the effects of three diets: low-fat, low-carb, and Mediterranean diets. Conducted over 2 years, those who adhered to the low-carb diet ate the least amount of carbs and the most amount of protein and fat compared to the others. Who lost the most weight? Right, the people on the low-carb (and high-fat and protein) diets. The same result is seen in a trial on 200 overweight people in Germany, where low-carb dieters lost more weight than low-fat dieters.
These results show that eating very low levels of carbs is the most effective thing for losing weight. They also show that dietary fat does not equal body fat, though related, and that eating a lot of dietary fats do not make us fatter the way that eating a lot of carbs do.
The science behind this counter-intuitive concept is the effect of glucose, a sugar released from carbs during digestion of foods, on the hormone insulin, and insulin's signaling fat tissue to get fatter (using a glycol backbone from carbs and fatty acid chains from dietary fats), which makes us fatter especially in areas deemed unhealthy, namely around our abdominal trunk. (You know, "Beer Gut" or "Wheat Belly"!)
A Healthy Indian thus cuts out all rice, all breads -- wheat products like chapati, roti, and naan, and also stuff made of millet, chickpea flour and other such stuff --, all sweets, all fried snacks broadly called "nasta" which is essentially a mix of carbs and burnt oils, and all potato foods, for at least 2 weeks. And honestly, a Healthy Indian barely eats this stuff after the 2-week induction period.
So then, if you cut all these carbs for 2 weeks, what can you eat?
Plenty! Foods with proteins and foods with good fats. If you eat meat, it is relatively easy. I advocate healthier stuff like fish and chicken. Eggs are one of the most perfect foods in my opinion. And if a vegetarian, you can easily eat high-protein and high-fat foods such as yogurt and milk, avocado, and all kinds of nuts.
If you must eat beans or whole grains for whatever reason or cravings, keep them to an absolute minimum. As a rule of thumb, eat in half the portion you're accustomed to, such as a single roti instead of two. Also, eat foods fruits and vegetables, essentially carbs, because they come with fiber and are not starchy, meaning the sugar (glucose) inside will not affect your body as quickly or strongly as sugars coming from starch-dense foods like beans and potatoes.
So the Healthy Indian, knowing it is difficult but it is also doable, will eat low-to-no carbs for at least 2 weeks to lose body fat and transform him or herself into a healthier person!