The 21st-Century malady that’s growing horns by the day – the weight and obesity concerns! It’s an ever-growing pandemic, and the problem is – Big Brother isn’t the least bit concerned about fighting this sickness but only seems to be working side-by-side with cartels and organizations to increase the masses’ curiosity and want more unhealthy processed foods. You will rarely find an actual solution and answer on the mainstream media.
That notwithstanding, a lot of rumblings have been making rounds on social media on the attributes of the keto diet. How does the keto diet work, and how can you combine this with swimming for weight loss?
How to Swim to Lose Weight on Keto Diet
Keto is one of the oldest diets constituting high-fat intake and low-carbs with a mid-level of proteins. It was initially purely meant for medicinal purposes with amazing benefits in epileptic kids. It would be years later before professionals related the keto diet to weight loss. Now, the readers ought to understand that the keto diet is as effective as you make it out to be. The most effective way to increase your weight loss program on a keto diet is by incorporating a worthwhile workout program.
Due to a lack of sufficient knowledge, the public has underestimated the powerful effects of swimming and only embraced it as a beautiful sport to watch out for in the Olympics or even as just a romantic activity to be enjoyed by the beach on a Sunday afternoon with a spouse! While all these are credible options to engage in swimming, it should be noted as a full-body workout program that can reap amazing weight loss benefits. The following tips should justify why the keto diet results will be more pronounced as you swim to lose weight.
1) Full Body Workout
Every part of your body is actively involved in the swim to lose weight. Unlike other workout plans and gym sessions which focus on particular areas of your body, swimming gives you the grand opportunity to stabilize all the joints and muscles without the need for too much pressure. It’s not a surprise that runners and other players prefer swimming as a side spot to relax their worn-out muscles & tissues and suppress the aches after their sport.
2) Start Slow and Build Strong
Little by little fills up the measure: however, as you swim to lose weight, the reverse becomes true – little by little empties the measure! Beginners may find swimming for weight loss a hassle even with the extra help from the buoyancy effect. The trick is in shifting the swim time from radical to gradual as you adapt – otherwise called the HIIT (high-intensity interval training). Read on to see how many calories on the keto diet you will lose as you swim.
3) Swimming Consistency
Come up with your swimming regimen, which you ought to be faithful to. 3-4 times a week in workout sessions of around 90-150 minutes is a good way to start. Once your weight loss goal is achieved, you can reduce your swim time to around 1hr. Just be consistent!
4) Contain the Hunger
If you’ve been in cold water before, for a little more than an hour with intense training, you don’t need to be told to eat. This can hugely be detrimental to your weight loss plan even without using the keto protein powder. A keto diet comes in handy at this point since it leaves you satiated and reduces your appetite. Remember to carry a low-carb smoothie or keto diet snacks such as nuts to keep you re-energized.
5) Keto Diet Supplements
When you swim to lose weight on a keto diet, high-fat MCTs and keto diet supplements produce amazing results. Just make sure you speak to your MD before trying out any prescriptions. How many carbs on a keto diet should you maintain as you swim to lose weight? This should be maintained at around 30-50 grams a day.
6) Incorporate Different Strokes
Swimming to lose weight also calls for a different set of skills that can be learned over time. Some strokes will exhaust you more than others. Start with the one you are most familiar with and maximize on that as you try to learn the rest. The butterfly stroke should help you kick out some major calories.
7) Plan Out Your Keto Diet Meals
Keto diet results will be more evident if you swim before having any meal. This way, you will burn more calories easily as you avoid overeating after training. Make sure your keto diet recipes are sustainable enough to be followed and adjusted in the long run.
8) A Deficit in Calories is a Must
A keto diet or not, any nutritionist will tell you that the goal of any weight loss plan is to create a caloric deficit. This allows your body to use the energy reserves already in the body rather than the ones ingested in food. To lose a pound of fat, you need a deficit of 3500 calories, which depending on your age, workout routine, and diet can be lost in 7-swimming sessions of 1 hr each.
9) A Coach & a Friend
You might need a personal trainer to help you swim to lose weight. Find a local pool that also offers training options. Make sure your coach understands your goal. Having a friend along to share your aspirations and downfalls, and also push you, will also motivate you to stay in check.
10) Track the Progress
Don’t ignore the use of the best keto calculator to track your caloric intake. Also, use other means to assess how much weight you lose weekly. Those with more weight will lose more in the beginning, and this should drive you to intensify your swimming workouts on a keto diet.
Your need to swim to lose weight should be greater than all the momentary troubles. Soon enough, though, you’ll be sure to enjoy every minute you spend in the water. What swimming technique do you prefer most as you swim to lose weight?
Author’s Bio: J_Bonte is a nutritionist and a herbalist who stands for the ‘go-green’ motto. He places great value on self-maintenance and general well-being. He enjoys equipping his readers with better lifestyle options. However, few things matter to him as much as a cool dive on a hot day!