How long to lose 40 pounds on keto? Fun Fact: Health experts usually recommend losing up to 2 pounds/week to help prevent muscle loss. The Keto Diet has been trending in recent years including Keto Ultra in particular last year. This modified keto requires dietary supplements to help people get into ketosis faster and burn more fat in the metabolic state.
There are online claims that dieters lost 40 pounds in two months while on keto. In theory, it’s possible to lose weight that fast but whether it’s safe and effective is quite another story. When going on a “diet” the goal should be a long-term healthy lifestyle instead of just dropping weight in a few months.
There’s also a caveat. Many health experts have also argued that it’s not safe to stay on keto long-term due to the “macro split” required for a low-carb, high-fat (LCHF) diet. Keto usually requires total calories to include 70% fat and 10% carbs. So if you’re only planning to go on the ketogenic diet for a couple of months, in theory, you could try and drop 40 pounds since it might not be wise to make fat three-quarters of your daily diet if it’s the healthy unsaturated fat and omega-3 fatty acids.
How Do You Lose Weight on the Keto Diet?
This is the first big issue to take up before talking about losing X pounds. The ketogenic diet was developed in the early 1920s by the Mayo Clinic and was originally used for diabetes and epilepsy patients. The reason is blood sugar spikes can cause serious health issues for people with these conditions.
Over the decades, various diet programs have included certain elements of the keto diet. This helps to explain why the Keto diet seemed to disappear for nearly a century. In past decades various other diet programs included parts of the diet that are included in the modern Keto Diet.
While Keto wasn’t designed for weight loss it can certainly help to achieve that goal. That’s because it forces the body to stop getting energy from carbs, and start fueling itself from stored fat. That happens by reducing carbs to 50g or even lower.
When that happens the body first burns up any carbs that were recently consumed. Then the body burns up any stored blood sugar (glucose). Afterward, the body starts getting energy from stored fat and “ketone” molecules made in the liver. The vital organ normally produces them but makes more when the body is in ketosis.
This process can result in fast weight loss. This is especially the case if you’re also taking steps like making carbs rock-bottom and exercising regularly. This can help to trigger major weight loss.
The “macro split” for Keto is usually about 70% fat, 20% protein, and 10% carbs. In some cases, carbs might be as low as 5% and fat somewhat higher. This can help to boost weight loss because it’s even easier to get into ketosis and stay in the state.
However, some experts warn that dropping carbs so low and boosting fat so high can cause health issues. You’re basically hacking the body’s systems so it turns into a fat-burning machine.
How Long to Lose 40 Pounds on Keto?
First, it’s important to note a big question besides how you can achieve the goal is whether you should. For example, it’s generally recommended that people just lose one or two pounds per week regardless of what kind of program you’re on.
The main reason this figure is recommended is to avoid muscle loss. If you lose weight after then 2kg/week, then this could result in problems due to muscle breakdown being faster than muscle building. It’s generally better to take this slow and steady approach to weight loss.
However, there are reports that some people have lost a sky-high amount of weight while on the keto diet. This includes claims that people have lost 40 pounds in a couple of months. This works out to about 0.6 pounds of weight loss per DAY.
In terms of calories alone that would involve reducing calories significantly. Each pound of fat is equal to 3,500 calories so losing 0.6 pounds/day would work out to reducing your daily net calories by 2100. That’s quite tough to do if you’re originally consuming 2000 calories/day.
There are some other issues to take up. For example, while Keto doesn’t require calorie-counting, there are about 2x more calories in fat than carbs and protein. So while Keto causes you to burn fat, you’re also consuming more calories since about three-quarters of calories are from the macro-nutrient.
It also turns out that a standard keto diet will allow you to lose a healthy 1-2 pounds per week. This can provide various benefits in terms of long-term weight loss. Studies show that extreme weight loss often causes people to gain back some or even all the weight when they return to their regular daily diet.
A generally better approach is to aim for 2 pounds of weight loss per week. If you want to lose 40 pounds it will take about five months.
Tips for Losing Weight on Keto Safely
FOCUS ON HEALTHY FAT
Your fat sources while on keto should be healthy ones like unsaturated fat and omega-3 fatty acids. In fact, some studies show that high-fat diets are better for weight loss than low-fat diets. The key is to make sure you’re not eating foods like microwave popcorn and deep-fried foods.
HIT THE GYM
OK, you don’t technically need a gym membership. The make takeaway is regular exercise can help you lose weight faster. You’ll burn up all your carbs and stored glucose so you can start burning fat for energy. Make sure to do cardio and strength training.
FOCUS ON LOW-CARB WHOLE FOODS
While certain low-carb foods like diet sodas and bacon are “Keto-friendly” they’re generally ones you should limit/avoid. The main reason is that such foods are highly-processed. Diet sodas contain lots of unhealthy ingredients while bacon is processed meat. You should focus on foods that are low-car AND whole foods.
TAKE KETONE SUPPLEMENTS
Since your body will be getting energy from ketones while in ketosis it helps to boost your ketone level. You can do that by taking ketone supplements. In fact, this is a requirement of Keto Ultra, which combines a standard keto diet with supplements.
FOLLOW YOUR MACRO SPLIT
The key to success while on keto is to keep carbs low and fat high. The regular macro split is 70% fat, 20% protein, and 10% carbs. If you’re just starting out you should make carbs about 50g per day. This is still low but much easier than 20g of carbs, which is basically a very basic garden salad.
If you follow the 70/20/10 macro split then it will be easier to lose weight. This is especially true if you’re consuming a high-carb diet now. This approach can help you lose weight slowly and steadily after learning how long to lose 40 pounds on keto.