Fitmag Loksabha Week 2

Week 1 was explosive! And Here’s the link to Loksabha Week 1 if you missed it: Fitmag Loksabha Week 1.

A new week and we have several new and interesting questions that Fitmag readers have raised, and our panel of experts have answered here for you:

1. Question from Sushma Nagraj: “Can keto diet be continued for life? What effect does it have when followed for years?”

Answer: Yes it can be, that is what the evidence will say. Human life, if you trace back in history, started 200,000 years back. The reliable source of energy at that time was animal meat and fat. Carbohydrates were never the center of any meal back then. The human body, therefore, is quite comfortable in ketosis.

So, can that be done ? – Yes. Should a Indian person do that while keeping consistency, sustainability, and results in mind? – Now that, is a topic for a different discussion.

– Dr. Akshay Alawani, (INFS Faculty)

2. Question from Ashish Jena: “What are the effects of multiple high insulin spikes during a day…I mean Insulin hitting a high range and then low a number of times in a single day??”

Answer: Frequent spike in insulin may induce a state of insulin resistance in the long run, and the end result will be type 2 diabetics. If we think of it as an electric switch, frequent off and on will make it defective. A gradual rise and fall is ideally required. Insulin resistivity is the path way for multiple complications in our body. Fat gain is one of them.

– Suraj Ray (Fitness and Nutrition Coach, SQUATS)

3. Question from Rajesh Pujari: “Can we use carb cycling technique to gain? Suppose my TDEE is 2400 and I am on a surplus.. How do I use the carb cycling technique here?”

Answer: Yes, one can. This can definitely help in both fat loss and muscle gain at the same time. The calorie structure would be a bit experimental here, varying from individual to individual, however, one can try varying it by keeping carbs on the lower side on one day, while increasing to more than surplus on another day (make sure you average out target calories to more than TDEE in such a case, it can be within those two days or within a week’s span). One can even go for a 3 day cycle, something like modified 3d or 4d diets.

– Shanu Shashank (Fitness and Nutrition Coach, SQUATS)

4. Question from Sandeep Raina: “Hi team, I had a query on carb and calorie cycling!!! I even went through the Fitmag article on the same, but had some doubts regarding managing carbs.”

(a) Can we follow calorie and carb cycling simultaneously (if yes, then how low can we go on low calorie day (my calorie intake on high cal day being 2000 cals) if am trying to be on little surplus overall (target being muscle gain)??

(b) How much high can we go on carbs by adjusting fats and keeping protein constant while carb cycling? I know its as per body’s response, but is there any specific number or percentage out of total calories!!

It would be really helpful if you share it with an example for high/low/mod carb day with numbers!!
Thanks a lot in advance and really a great initiative..”

Answer:

1. Yes one can.
No such defined rule, its goal oriented and subjective to current body stats.
2. Varies, no such specific number.
Try averaging out the target calorie in those cycling days.

Eg – target calorie / BMR = 1800 cal
A typical three day cycling can be like –
Mod = 1600
Low = 1000
High = 2800

Now this is just an example and can be modified based on current body stats and goals.
What one can try over here is to play it smartly by keeping some heavy workouts on high calorie days, while rest days can have low carbs.

– Shanu Shashank (Fitness and Nutrition Coach, SQUATS)

5. Question from Ashish Jena: “Lean Protein without fat versus Lean Protein with fat – what is the difference vis-a-vis the effect on Insulin levels? What is the better option? Elaborated : What is the effect of consuming Whey (as Lean protein) on Insulin levels, as opposed to consuming whole egg which has fat (yolk), or lean meat protein (which also has fat)?

Answer: Net protein synthesis is all that matters. If people say eggs contain fat and slows down the absorption of protein when one must take advantage of the available insulin spike, I think its only being exaggerated. There was a similar case where a discussion on whey and casein consumption was discussed and research clearly pointed out that the net MPS (Muscle Protein Synthesis) is the same in both cases.

– Sairamnath Ananthakrishnan (Fitness and Nutrition Coach, SQUATS)

6. Question from Ashish Jena: “Does Coconut Oil helps in getting into Ketosis faster, since it creates ketones??”

Answer: No. You need to deplete the glycogen stores in order to enter ketosis. Increasing the fat intake in the presence of a good stock of glycogen will only make you fatter. A wiser option will be to keep the protein intake at a slightly higher than normal quantity until you get keto-induced, and then replace the “extra” proteins with equal calories from fats.

– Nachiketh Shetty (INFS Faculty, Fitmag Editor)

So, that concludes Fitmag Loksabha Session 2. Hope you found the insights helpful! Keep reading and sharing more to spread the word.

Stay aware and stay healthy!

โ€“ Fitmag Team