How to lose 40 pounds in 4 months diet plan? If you have been trying to lose weight for a while now, then chances are that you have tried a lot of different diets and exercise routines.
While some of these things might be effective, the truth is that your body can experience health issues due to those practices.
Don’t worry, though, as one of the most popular methods out there is definitely the Keto Diet, which promises to help you lose weight in a healthy and fast way.
In this article, we will look at what the keto diet is and how it can potentially help you lose up to 40 pounds in only 4 months!
How to lose 40 pounds in 4 months diet plan?
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To lose 40 pounds in 4 months, you need a diet plan to help you lose more than 1 pound per week. Keto, which stands for the ketogenic diet, is a diet program that is quite popular among many fitness experts and celebs.
The keto diet plan involves many vegetables, healthy fats and proteins in a ratio of 75% fat, 20% protein and only 5% carbs.
Your body usually requires carbs for energy. Since you won’t be eating them on keto, your body will produce another type of energy – ketones – which is the main objective of this diet.
Diet Plan to Lose 40 lbs in 4 Months
To achieve a deficit of 500 calories per day, you will need to eat a total of 1250 calories a day.
At the same time, make sure that you drink at least two gallons of water every day and exercise for at least 30 minutes.
1. Start Fasting
You should also start fasting after 8PM by skipping breakfast the next day. On your fasting days, you can consume foods with a low glycemic index and eat at least two servings of vegetables.
Also, keep in mind to not overeat on your non-fasting days as this will completely ruin all your efforts!
2. Calculate Your Calorie Intake
Counting your calories is always a good idea, especially if you want to lose weight in 4 months.
Your daily calorie intake should be around 1250 calories, and make sure that you get at least 150 grams of proteins every day!
3. Workout Mornings
It has been shown that working out in the mornings can help you burn more calories throughout the day.
On your non-fasting days, start your morning with a 30 minutes workout and don’t forget to include weight training in your routine!
4. Engage In High-Intensity Interval Training (HIIT)
Instead of spending hours doing cardio at the gym, you should opt for HIIT to help you lose more fat in less time.
HIIT is a type of workout where you give your 100% during short but intensive workouts. It is more effective than normal cardio.
5. Implement The Right Workout Routine To Lose 40 Pounds In 4 Months:
For best results, make sure you change your workout routine every month.
You should focus on exercises that target multiple muscle groups and incorporate weight training to lose 40 pounds in 4 months!
Here are some of the best exercises for losing weight quickly:
- Jumping Jacks
The combination of the Keto Diet and the right workout routine is what will help you lose up to 40 pounds in 4 months.
Top 10 Foods to Lose 40 lbs in 4 Months
You also need to know which foods to eat and avoid if you want to lose 40 pounds in 4 months.
1. Olive Oil
Olive oil is one of the healthiest foods you can consume while on keto as it contains a good amount of healthy fat.
Also, make sure to eat your veggies with olive oil instead of butter if you want to lose weight in 4 months!
Eggs are an excellent source of healthy fats and proteins, which you need to lose weight. Ensure that the eggs you consume come from organic sources, and make sure to eat at least 7 eggs per week!
Nuts are a great source of fat, and they can significantly speed up your metabolism, which will help you lose up to 40 pounds in 4 months.
Make sure to eat unsalted nuts and limit yourself to not more than 2 ounces per day!
4. Low Carb Vegetables
You should aim at eating around 20-25 grams of net carbs per day. So make sure you stick to low carb vegetables like cauliflower, broccoli, asparagus, bell peppers and zucchini.
5. Lean Meat
As you already know, protein will speed up your metabolism, so make sure to eat much lean meat like turkey, chicken and salmon.
Also, don’t forget about eggs as they are also an excellent source of protein!
6. Cheese And Yogurt
Cheese is a great source of fat, and it is also full of healthy nutrients such as Vitamin B12, Calcium and Potassium. You can eat around 3 ounces per day!
Yoghurt is another excellent choice as it contains probiotics that will improve your digestion. Also, Greek yoghurt has fewer carbs than the regular one and is a great source of protein. You can eat around 5 ounces per day!
Avocados are yet another excellent choice. They contain monounsaturated fats, which have been shown to improve cholesterol levels and lower the risk for heart disease.
Also, avocados tend to reduce hunger, so perfect for those who are trying to lose weight. You can eat around 1 avocado per day!
Berries are an excellent source of fibre which is why you should be eating them almost every day, especially when following the keto diet.
Make sure to avoid fruits with too many carbs like bananas and grapes, as they are forbidden when you are on keto!
9. Dark Chocolate
One of the best things to eat when following a low carb diet, dark chocolate is also packed with antioxidants, making your skin even more beautiful!
You can eat around 1-2 ounces per day!
10. Green Coffee Beans
As I already mentioned before, I wanted to share a trick that many people have been using to lose weight with you. Green coffee beans help to boost your metabolism and will make the process of losing weight easier!
Make sure to drink around 2 cups of green coffee per day, or follow this link for more information about Green Coffee Beans.
Also, I wanted to mention that you should eat these foods to lose 40 pounds in 4 months if you are doing the keto diet correctly!
The Bottom Line
It is not difficult to lose weight if you follow a simple regimen. Just remember that it takes time and effort!
If you want the best results, try following these steps for 40 pounds in 4 months diet plan: Make sure your meals are balanced with carbohydrates, proteins, and fats.
Exercise regularly by working out at least 3 times per week. Keep track of what you eat each day to see any patterns or habits that could be causing weight gain. We hope this information has been helpful to get started on your journey!
Dr. Aditya Gupta is a highly accomplished Indian doctor with extensive experience in the field of neurology. Born and raised in New Delhi, India, Dr. Gupta completed his medical degree from the prestigious All India Institute of Medical Sciences (AIIMS), followed by his postgraduate studies in neurology from the same institution.