Keisha (@kickweightwithkeisha) is a TikTok influencer and weight loss coach who lost 100 pounds "naturally" and shares about all the changes she made to her lifestyle to achieve success. In a viral video she reveals her hack for losing 40 pounds in one month. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, also weighed in on her methods.
During week one, there are a few rules. The first is, "you're eating within an eight hour window time frame," she says. This is referred to as the 16-8 intermittent fasting method.
Week One: Eat Two Meals
During the eight hour period, "you're only going to eat two meals," she explains. Later on she explains your meals should consist of "six to eight ounces of protein, large amounts of low carb vegetables, and some healthy fats per meal."
Related: 5 Ways You Might Be Sabotaging Your Weight Loss Without Even Knowing It
Week One: Protein Shake with Each Meal
"And you're going to have your one protein shake each meal," she says. "Save the protein shake until you feel like you need a snack or you want something sweet, or save the protein shake for those types of moments. When you feel like you're craving something, then go ahead and drink that protein shake."
Week Two: First Day, Eat Two Meals
The second week "you're going to do the same thing that you did on week one, but now we're just going to be doing alternate days," she says. "So day one, you're going to do the same thing. Your two meals, your one protein shake."
Week Two: Second Day, Eat One Meal and Have One Protein Shake
"Day two, you're going to do one meal, one protein shake," she continues.
"Day three, two meals, one protein shake. Day four, one meal, one protein shake," she says. "So every other day you're switching it up. And this is good because it's going to help trick your body. It helps confuse your body. So when you are always worried about, 'Am I going to hit a plateau?' Guys, if you're constantly doing something different, it makes it hard for you to hit a plateau."
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RDN Says: This Diet Is Not Sustainable
"40 pounds in one month is not normal, healthy, or sustainable," comments Collingwood, pointing out that it would equate to 10 pounds per week. "You are likely losing a lot of water and muscle weight along with some fat if you are losing weight that quickly. Plus whatever you are doing is not a lifestyle, sustainable change. It is likely going to rebound and gain the weight back because of the unsustainable nature of the weight loss."
Her Initial Daily Diet Is Healthy
She also says that she is "not a huge fan of 16/8 but I am not opposed to it for people who want to try it," she says. However, what Keisha describes, (6-8 ounces protein, veggies, healthy fats, protein shake) is likely about 1,400 calories total. "This should kick start some weight loss and is not too unbalanced, although I would like to see more like 5-6 ounces of meat and some high quality whole grain or beans," Collingwood notes.
Related: Stop Doing This 1 Mistake If You Want to Lose Weight
However, After the First Week, the Body Will Go Into "Starvation Mode"
However, once you get past week one and drop down to one meal per day and one protein shake, "now we are really into very low calories that are not sustainable or healthy. You aren't getting enough of anything for good health," says Collingwood. "Even if you alternate days with 1 meal then 2 meals, etc. you are still going to lower your metabolism and cause your body to go into starvation mode and will likely plateau. Once you eat normally again, you will regain at least some of the weight. And this is not sustainable for life to stay on it forever if you want to have a social life or have good overall health."
💪🔥Body Booster: Try to avoid drastic diets that promise quick weight loss and instead, make sustainable lifestyle changes – your likelihood of losing weight and keeping it off is much higher.
"40 pounds in one month is not normal, healthy, or sustainable," comments Collingwood, pointing out that it would equate to 10 pounds per week. "You are likely losing a lot of water and muscle weight along with some fat if you are losing weight that quickly.
It takes about 4 to 5 months to lose 40 pounds. A safe healthy and realistic weight loss is about 1 to 2 pounds per week. The only way to lose weight is you need to be in a caloric deficit and that means burning more calories than you consume. One pound of fat is equal to 3500 calories.
Losing 20 pounds in 1 month may be easier than 2 weeks, but it's still unrealistic for most people. Once again, it comes down to your TDEE and simple math. To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks.
It leaves us asking, is it truly possible to lose 50 pounds in a month? The truth of the matter is that it could be possible. However, it is extra challenging and is unhealthy. Experts acknowledge that in one month, the most pounds you can lose safely range from 4 to 8 pounds (7).
Even a few thousand steps a day can help you shed pounds if you're consistent, says Cedric Bryant, Ph. D., the president and chief science officer of the American Council on Exercise. To lose weight, Bryant recommends walking 45 to 60 minutes a day, five or six days a week.
If you are trying to lose weight simply drinking hot water will not have much impact but you can drink hot water 30 minutes prior to your meal to regulate your appetite. But please understand that the only way to lose weight is to be in a calorie deficit that is burn more calories than you consume.
However, in most cases, small amounts of weight loss, such as 20 or fewer pounds, typically don't lead to the development of loose skin. However, larger amounts of weight loss, such as 50 pounds and over, especially over a short period, can considerably increase your risk of loose skin.
Weight loss doesn't just make your body feel good. It boosts your mood and mental health. In a study of obese older adults, 3 months after a significant weight loss, they reported less tension, depression, anger, and fatigue. And it went both ways.
To shed 40 pounds in three months, you would need to lose a little over 13 pounds per month. That's a weekly deficit of about 11,375 calories, which is 1,625 calories per day. Not only does this far exceed the maximum recommended calorie deficit, it's more than most people burn on an active day.
"In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition. "Some people may lose more than that in the beginning, but it's often a lot of water weight and not true fat loss."
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.
Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet. On the other hand, processed foods like chips, crackers, cookies, and convenience meals are typically high in calories and should be limited on a balanced, low calorie diet.
"In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition. "Some people may lose more than that in the beginning, but it's often a lot of water weight and not true fat loss."
According to the Centers for Disease Control and Prevention, a reasonable and healthy weight-loss goal is one to two pounds per week. In one month, you can anticipate losing between four and eight pounds, and as much as 10 pounds if you follow a pretty strict plan.
A collection of small modifications to your diet and lifestyle can help you lose weight, although 10 pounds in a month may not be a realistic target. In fact, rapid weight loss may pose risks to other aspects of your health.
Safe and Sustainable Rate: Aiming for 1-2 lbs (0.5-1 kg) of weight loss per week is considered healthy and realistic. This means in 14 weeks, you could potentially lose 14-28 lbs (6-13kg).
Introduction: My name is Neely Ledner, I am a bright, determined, beautiful, adventurous, adventurous, spotless, calm person who loves writing and wants to share my knowledge and understanding with you.
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