There are so many different diets that are available. But even then, not all of these diets work.
Some of these diets have been around for years and have proven to be ineffective.
Meanwhile, there are new diets that have come up yet are already getting noticed by people. One of these diets is the ketogenic diet or keto.
The keto diet has gained much popularity after several celebrities attested to its results.
Plenty of A-list celebrities have been doing the keto diet for years now and have seen improvements in their lives.
The list of celebrities doing keto include Halle Berry, Kim Kardashian, Kourtney Kardashian, LeBron James, Tim Tebow, and several others.
These are just some of the celebrities who attest to seeing results while doing the keto diet.
And because of this, plenty of people are asking how long to lose 40 pounds on Keto diet.
They want to know how soon they can expect to see results when they get started on this diet.
If this is a diet you are interested to try, it’s best that you read up more information about it before you get started.
Luckily, this article will help give you some idea on what this diet is all about.
What is a Keto Diet?
Since there are so many different diets out there, many think that the keto diet is just another fad diet that will soon lose its popularity.
What they fail to realize is that this diet is actually pretty old.
In fact, the keto (or ketogenic) diet has actually been around for almost 100 years. Research shows that the diet actually originated in the 1920s.
Back then, however, it wasn’t used by people to lose weight. Instead, physicians saw the diet as an effective treatment for epilepsy.
So what really is a keto diet?
To put it in simplest terms, a keto diet contains an eating plan with high-fat, moderate protein, and low-carb ingredients. Practitioners substitute complex carbs with simple carbs and nutrient-dense food.
Instead of eating rice, bread, or pasta, people substitute these for things like eggs, avocados, heavy whipping cream, and healthy fats and oils.
The reason behind this is that keto practitioners believe that you don’t necessarily need glucose for energy.
In the absence of glucose, the body goes into ketosis, which is its natural metabolic state.
So if you consume carbs, it simply gets converted into glucose and stored in the body.
The keto diet wishes to change this by allowing your body to use fat for energy.
1.) Health Benefits of the Keto Diet
Apart from wondering how long to lose 40 pounds on keto, you may be asking what are the health benefits of the keto diet.
Once your body reaches its ketosis state, you get to experience the following health benefits:
- Mental clarity
- Hunger and appetite control
- Improves sleep
- Weight loss
- Lowers blood pressure
- Stabilizes blood sugar
- Improves insulin sensitivity
- Improves energy
- Decreases anxiety
- Improves skin
- Improves memory and immune system
Because of the health benefits brought about by the keto diet, it’s no surprise why many are choosing to stick with it even if they have reached their weight goals.
2.) Keto vs Low Carb
One confusion people commonly have with the keto diet is that it is the same as a low carb diet, like the Atkins diet.
To put it simply, keto is not another low carb diet.
With low carb diets, you still eat more carbs. The keto diet, on the other hand, keeps you in a constant state of ketosis. This way, you are using stored energy to fuel your body.
And in order to achieve this, your macronutrients should be composed mostly of 70% fat, 20% protein, and 10% from carbs.
3.) Keto vs Counting Calories
With the keto diet, some practitioners maintain a food diary. And sometimes, this encourages them to count calories.
This isn’t an effective way to lose weight on the keto diet. There are several factors that explain why you shouldn’t count carbs if you decide to do the keto diet.
One such reason is that calories are not created equally. Even if you stick with a 200-calorie candy bar, you won’t feel full after eating it compared to a hard-boiled egg.
And this can lead you to look for something else to eat. But if you only ate the hard-boiled egg, you’ll feel fuller for much longer.
How Long To Lose 40 Pounds on Keto
So exactly how long to lose 40 pounds on keto?
There are a few factors that can impact how much weight you lose on a keto diet. You have to factor in your physical activity, body composition, and how strict you follow the diet.
If you do a strict keto diet, you can expect to lose between 1 and 2 pounds per week. This is already a healthy weight loss rate.
In the first couple of weeks, you may even lose more than this number. But you are mainly shedding off the water weight during this time.
Factors that Affect Weight Loss on Keto
As mentioned, you can lose up to 2 pounds per week if you do a strict keto diet. But if you follow a dirty keto program, your weight loss won’t be as quick as the strict version.
This is because when you follow a dirty keto program, you are likely using ingredients that still contain some form of carbs on them.
The strict keto diet, on the other hand, limits the number of carbs you consume to almost zero.
1.) Should You Exercise?
Without a doubt, exercising can help speed up your attempt to lose weight. The best exercise to do when you are following a keto diet is strength training and some cardiovascular exercises.
You can also do some weight lifting so you can build more lean muscle.
Overall, exercise will help you stay in ketosis and increase your energy levels.
What You Should Eat on a Keto Diet?
Now comes the fun part— what can you eat in a keto diet?
In the keto diet, you have to pay attention to the macros (macronutrients) you consume. All foods are characterized by three macros: Carbohydrates, Fats, and Protein.
Here are some tips in more detail:
Simple or complex carbs. You generally have to avoid simple carbs since they tend to raise your blood sugar faster than complex carbs.
Complex carbs, on the other hand, have a lower glycemix index and will make you feel fuller longer.
Some examples of complex carbs that you can consume on a keto diet include cabbage, kale, lettuce, broccoli, spinach, and brussel sprouts.
On a keto diet, your diet needs to include 60-70% of calories from fat. This eradicates the common belief that all fats found in food are bad.
You need to consume more healthy fats so you can efficiently burn fat. Some examples of good sources of fat include avocados, olive oil, coconut oil, almonds, flax seeds, chia seeds, peanut butter, almond butter, and many more.
Lastly, your diet should include proteins, which are broken down into amino acids needed by your body.
Some examples of protein include bone broth, dairy, beef, seafood, chicken, and green leafy vegetables.
What to Avoid
One important idea you have to keep in mind under a keto diet is that sugar is the biggest culprit of all. As explained, your body does not need glucose for energy.
While added sugar is generally perceived to be the culprit here, there are certain fruits that you should avoid too. If you are trying to limit your sugar intake, you have to avoid high-sugar fruits.
The recommended fruits to consume on a keto diet are strawberries, avocados, and lemons.
1.) Dining Out
While the best way to control your diet is to prepare your own meals at home, there may be times when you will need to eat out.
The good news is, many restaurant-made dishes can be keto-friendly.
All you have to do is order some meat or fish-based dish and replace high carb meals with vegetables.
You can also substitute high carbs with egg-based meals, such as omelets or scrambled eggs.
With so many people now doing the keto diet, restaurants have also started offering their own versions. The most popular, being, a bunless burger.
Instead of eating bread with a burger patty, you can have it sandwiched between lettuce. And skip the fries for some vegetables, extra cheese, bacon, or eggs.
As for dessert, you can go for berries with cream or a mixed cheese board.
As long as you know which ingredients are out, you can be creative with your keto diet.
See more on weight loss: How Much Weight Can I Lose In 8 Weeks
Frequently Asked Questions
Can I lose 40 pounds in 2 months on keto?
If you follow a strict keto meal plan, you can lose 1 to 2 pounds every week. It may not be advisable to lose 40 pounds in just 2 months.
But if you’re really determined, you may be able to do it in 3 months.
How long does it take to lose 50 pounds on a keto diet?
The main idea behind the keto diet is to have a caloric deficit of about 500 calories per day. If you abide by this, you’ll start to see changes in your weight from 10 to 21 days.
If your goal is to lose 50 pounds, you may take from 6 months to a year.
How much can you lose in 2 months on keto?
Again, following the idea of safely losing 1 to 2 pounds per week, you can lose up to 16 pounds in 2 months.
Keep in mind that your goal is to be in a ketosis state and stay there.
Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.
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