Fitness expert Subhash Shanker busts common myths about eating and managing weight
Should I skip lunch if I am trying to lower my body fat levelIJ
Skipping meals is one of the greatest mistake people commit due to which they have high body fat level. If you are trying to lose body fat level, you should maintain blood sugar levels through the consumption of small, frequent meals. Skipping a meal will cause you to produce excess insulin the next time you eat, which will make more fat than if you ate more frequently
Will a high protein, low carbohydrate diet help me lose weightIJ
It is nowhere mentioned and researched that a low carbohydrate diet is useful for improving exercise performance. On the contrary, inadequate carbohydrate intake is almost always associated with reduced performance. High protein, low carbohydrate diets are typically low in calories — the reason for the weight loss. However, dramatic reductions in caloric intake almost always result in rebounding of weight. The best strategy for weight loss is to consume a little less than is currently needed to maintain current weight (say about 300-500 kcal), moderate-intensity physical activity and to eat small, frequent meals to maintain blood sugar levels.
Should I eat or drink anything during exerciseIJ
Maintaining a constant flow of carbohydrates to muscles and maintaining blood sugar during competition is an important strategy for success. You should consider sipping on a sports beverage (less than 8 per cent concentration) during competition to achieve this result. If there are long breaks during an exercise workout (say 30 mins) then consuming a carbohydrate snack (eg crackers, bread) might be acceptable provided that fluid is also consumed.
How much water should I drink throughout the dayIJ
About 60 per cent of the total bodyweight is water and the loss of even 20 per cent can cause death, whereas 10 per cent loss will cause serious health problems (like dysfunctioning of heart) and as low as 2 per cent will reduce the performance. Most of the people rely on thirst to drink water but in reality thirst is the delayed response of the body to alarm dehydration, if you are thirsty it means you are already dehydrated. So it’s a good practice to drink water on regular intervals say 300ml-400ml every hour to avoid dehydration. Also cramps are typically associated with dehydration and sodium loss. Try making certain that sufficient sodium containing fluids (eg, sports beverages) are consumed during practice and competition. Unless you have a history of high blood pressure, you should also consider adding a small amount of salt to the food you eat, following with plenty of water. Drinking water ‘without thirst’ is not easy as it is tasteless and without flavour which can stimulate a ‘want’ feeling to drink it, so a low-calorie, non-caffeinated sports drinks are good option. Buttermilk (non-sweetened), coconut water are excellent options to replenish your body fluids.
How can I tell if I am dehydratedIJ
The easiest way to tell is that your urine will be dark, and there won’t be very much of it. light-coloured urine is a sign of adequate hydration, whereas dark-urine suggests dehydration. It takes time rehydrate, so avoiding dehydration is the appropriate strategy (which I mentioned in the last query’s explanation).
Is it true that food eaten late at night is more likely to turn into body fatIJ
The idea that eating late at night leads to greater weight gain is not necessarily true. Weight gain is dependent on caloric intake and caloric expenditure. If people eat more than they expend, they will gain weight — regardless of whether the calories come from breakfast, dinner, or a late night snack. However, in reality, people who eat lot of food late at night tend to consume more calorie-dense foods and thus eat more calories, which can cause weight gain. The bottom line is that it doesn’t matter when a person eats, what matters is what and how much he eats. If a person finds him/herself mindlessly eating chips at 10’o clock at night while watching TV, then it might be helpful to reverse this fat promoting behaviour by following a diet pattern that includes not eating after 8’o clock.
How long should a person wait to exercise after eatingIJ
It is generally recommended that exercisers should wait about 3 hours after eating a full meal to engage in a strenuous activity. That is about how long it takes for a balanced meal including some carbohydrate, protein and fat to move from the stomach into the small intestines, where nutrients are absorbed and energy becomes available. Exercising before food has had time to empty from the stomach can cause cramps and abdominal discomfort. But people respond differently and there is no set amount of time to wait but generally it depends upon the food and its quantity consumed, which decides in how much time it would be available for energy. So if an individual exercises in the morning, a quick carbohydrate-dense snack might help to provide some energy during the workout without a lot of discomfort.
Why do some people have a more difficult time losing weight than othersIJ
Genetics clearly is a factor in how easily someone loses weight. Also, gender differences play a role, in that when men lose weight they tend to lose abdominal fat first, whereas women have a more difficult time losing abdominal fat. However, there are additional, more controllable factors as well. First, the amount of muscle mass an individual has is directly proportional to metabolism, and thus caloric expenditure. People who have more muscle mass can lose weight more easily when they control caloric intake than the person who has less muscle mass. Secondly, people who have more weight to lose experience a lot of weight-loss success when they reduce their caloric intake and increase physical activity. For example, if someone who weighs 120 kgs normally eats 3500 calories per day and he or she cuts back to 2500 calories per day and expends 200 more calories per day from exercise, he or she can easily lose more than 3 pounds(1.4 kgs) in one week. On the other hand, if someone weighs 60 kgs and normally eats 2200 calories per day cuts back to 2000 calories per day and expends 200 calories more from exercise he or she will lose about 0.75 pounds(0.34 kg) in a week. Finally, lifestyle changes and behavioural factors cannot be ignored. Some people are more successful at weight loss because they are better able to adhere to a lower-calorie diet and regularly engage in physical activity.
What proportions of carbohydrates, fats and protein should people eat for optimal weight loss and healthIJ
As far as weight loss is concerned , the proportion of macronutrients is not what is important. Rather, it is total caloric expenditure, or ‘calories in’ versus ‘calories out’. However, foods rich in fiber and protein tend to be the most filling, which in theory lead to decreased intake of food and calories compared to high-fat foods and low-fiber carbohydrates. It is important to remember that people often eat for reasons other than hunger, and as a result occasionally continue to eat even when they are full. An effective weight-loss program addresses both the recommended food intake as well as the behavioural factors that sometimes get in the way of successful weight loss. Generally, the recommendation for macronutrients are: Carbohydrates: 55 per cent, Protein: 10-35 per cent and Fats: 20-35 per cent of total daily calories.