Keto and Swimming.
Swimming on a Ketogenic diet.
Swimming has been referenced in ancient texts and cave paintings from the Mediterranean to Mesoamerica. The British popularized swimming as a sport in the early 1800s, and in the late 1800s, it became an Olympic event.
Today, swimming still remains one of the most watched Olympic events and a popular sport for individuals looking to get in shape. Much like swimming, high-fat/low-carbohydrate diets share a similar history also dating back to ancient texts and experiencing a newfound resurgence today. And the similarities don’t end there – swimming, combined with a ketogenic diet, can be a powerful tool for health and wellness. When paired together, swimming and a keto diet can help make your weight loss program more effective and easier to follow.
Swimming and a Ketogenic diet can help make your diet even more effective.
An exercise is a powerful tool for assisting weight loss because of the calories burned during and after a workout. Swimming is the ultimate when it comes to full-out total body exercise. A recent study observed the effects swimming had on serum irisin levels and other obesity parameters on rats eating high-fat diets. Irisin is sometimes dubbed “the exercise hormone” because it’s released during exercise and activates genes associated with higher caloric expenditure. The high-fat diet rats that performed the swimming exercises had higher serum irisin levels than the sedentary rats on the high-fat diet. The fat mass, visceral fat mass, and percentage of fat mass were also lower in the high-fat swim exercise group compared to the high-fat sedentary group.
Swimming can offer a low impact and anti-inflammatory benefits.
One of the reasons why swimming remains such a popular workout is because it’s a low impact total body exercise. While there are many options for exercise, one of the benefits of swimming is that it’s a non-weight-bearing activity which can be helpful for individuals who want to start a cardio program, but doesn’t have the stamina to run. It can also be a welcome relief for individuals who want to increase their cardio but suffer from joint pain. A ketogenic diet meshes well for these types of individuals because it’s been shown to have a profound effect on reducing inflammation compared to a low-fat diet in studies on overweight women and men.
Swimming makes you hungry, but high-fat diet like the keto diet will help keep you satiated.
Swimming has been associated with an increased appetite level compared to other forms of cardio. For someone trying to lose weight, this could be a challenge because of the long-term success of a weight loss program is dependent on sustainability. In other words, if you’re on a restricted-calorie diet (because you’re trying to lose weight), it’s going to be hard to sustain your new weight on those same limited calories. Plus, you’ll likely be lethargic, which isn’t fun for anyone. Fortunately, studies show that in obese adults, LCHF diets can be very effective in reducing hunger cravings.
ARE THERE ANY HIGH-FAT SUPPLEMENTS FOR ON-THE-GO ATHLETES?
Most on-the-go sports nutrition products are high in carbs or protein. However, Keto Meal Replacement, which is available in chocolate, vanilla, and strawberry, makes a great snack before or after your swim. KetoLogic recommends replacing one of your daily meals with the MCT powder-based shake. Unsweetened almond milk and/or heavy whipping cream can be added if more calories are needed to keep you fueled.
Here is some more keto blog to check out: Keto and running.
HOW CAN YOU INCORPORATE SWIMMING INTO YOUR WEEKLY ROUTINE?
- Find a pool (swing by your local YMCA).
- Schedule a set time 2 or 3 days a week (maybe on your way to work or after the kids are on the bus).
- Have a plan.
- Choose a fuel that will keep you satiated while you swim.
A keto diet can be really simple, but it helps to learn some basic skills.
These tips and guides will help you answer all the common keto questions.
Click here for An Easy Detailed Guide to Follow for Beginners to The Keto Diet.