If you’re trying to shed a few pounds, chances are that you’ve tried some fad diets and exercise routines. However, losing weight too fast can lead to fatigue, and muscle loss, not to mention you could regain the lost weight. If you’re trying to lose weight fast, the keto diet is more realistic. It can help you shed 40 pounds in 4 months.
How to lose 40 pounds in 4 months diet plan
First, you need a diet plan to help you lose 1 pound per week. With the ketogenic diet, you should focus on eating fewer calories than you burn. It involves healthy fats (75%), protein (20%), and carbs (5%). And because your body requires energy, you produce ketones.
Also, make sure you exercise and drink two gallons of water every day. For this diet plan, you need 1250 calories to lose 500 a day.
You should fast after 8 pm and skip breakfast the following day. Only consume foods with low glycemic index – say two servings of vegetables. But again, you should avoid overeating as you fast.
Pay attention to calorie intake
If you want to lose weight in 4 months, the calories you lose matter. For this diet plan, you need 1250 calories and 150 grams of proteins every day.
Working out in the morning can help you lose more calories. But this should be during your non-fasting days. Don’t forget to incorporate some weight lifting into your routine. You can start with moderate-intensity exercises like cycling, walking, and swimming.
High-intensity interval training
Instead of spending many hours in the gym, high-intensity training sounds more realistic. It helps you lose fat and is more effective than cardio.
When you exercise, you not only lose weight but also keep your body’s functions normal. Your high-intensity exercises can include running, planks, and lifting.
Change your workout routine
You should change your workout routine every month. Generally, your exercises should target specific muscles.
When you do the same workout routine, you don’t give your muscles enough time to recover. Not to mention, you increase the risk of injuries. But when you switch things up, you build a symmetrical and balanced physique. That said, the varied movements are what you need to increase strength and performance.
BEST EXERCISES TO HELP YOU LOSE WEIGHT FAST
They target different muscle groups and require no equipment. You can start with low impact push-ups and then pace up to a heart-pumping level.
Squats help with muscle building and fat-burning. You should perform six sets of 5 reps at 50% maximum weight. When you squat, you build more muscle, burn more calories, and trigger a metabolic hormonal response.
Lunges work on the strength and shape of your body. You simply stand upright and place the hands on the hips. Then, step forward with one foot while keeping the back straight. You can now lower your body with your knee above the floor. Lunges target the quadriceps and help in burning fat.
While jumping jacks may seem like a regular exercise, they offer lots of benefits to help you meet your weight loss goals. They tone muscles and boost cardiovascular health. For a person weighing 120 pounds, jumping jacks can burn 8-10 calories per minute.
WHAT FOODS DO YOU NEED TO LOSE 40 POUNDS IN FOUR MONTHS?
To achieve your weight loss goals, you should be careful about what you eat and what to avoid.
Eggs have a rich nutritional profile that consists of healthy fats and proteins. The keto diet plan requires that you eat at least 7 eggs per week – focus on those from organic sources. Research shows that people who eat eggs lose more belly fat than those who take high-carb food like bagels.
Lean meat is rich in protein that helps to speed up metabolism. Some of the excellent sources of protein are chicken, turkey, and salmon. Like all things, you should keep the portions in check. Plus, you can try boiling, stewing, or roasting rather than frying.
Nuts are rich in fat and can help you speed up your metabolism. These tiny delights are also loaded with protein, fiber, and minerals to help you lose weight. You can lose up to 40 pounds in 4 months. If you target unsalted nuts, you can limit yourself to two ounces per day. Some nuts to incorporate into your diet are almonds, Brazilian nuts, cashew nuts, and pistachios.
Olive oil is rich in healthy fats and is a better substitute for butter. It’s packed with monounsaturated fats to keep your blood sugar at stable levels. This is an excellent ingredient to back your weight loss.
Low carb vegetables
You need at least 20-25 carbs every day to lose weight. You should stick to veggies like broccoli, bell peppers, cauliflower, zucchini, and asparagus.
They are rich in monounsaturated fats, which are known to lower the risk of heart disease and keep cholesterol levels in check. And because they are rich in fiber, they reduce hunger. For the best results, you should eat one avocado a day.
Cheese and yogurt
Yogurt is loaded with probiotics that aid in digestion. The 40 pounds in 4 months plan focuses on Greek yogurt. It’s a great source of protein – you should target five-ounce a day.
Cheese, on the other hand, is loaded with healthy nutrients like calcium, potassium, and vitamin B12. You need at least 3 ounces of cheese every day.
When following the keto diet, berries can be a good source of fiber. You may want to avoid fruits high in carbs like grapes and bananas.
Green coffee beans
Green coffee boosts the metabolism of folks trying to lose weight. For the best results, you should target 2 cups a day.
Dark chocolate is loaded with antioxidants to make your skin look more beautiful.
With the 40 pounds in 4 months plan, persistence is key. You should prepare your mind to stick to the above diet for a specific time. If you want to achieve the best results in your weight loss goals, you should keep track of what you eat. Don’t forget to exercise at least three times per week.
It’s time you get started on your weight loss journey.