If you want to know how to lose 30 pounds in 3 months on keto, you’re in the right place.
In this article we will spell out the changes you need to make in your diet, lifestyle and mindset.
Taking the time to make real changes in your daily routine will make this the best diet to lose 30 lbs.
If you’re looking to lose 30lbs in 3 months without exercise, it’s possible with the keto diet. If you add in some exercise, you’ll really set your weight loss on fire. So let’s dig to how to do this, shall we?
1. A diet plan to lose 30 lbs in 3 months
The first thing you’ll need to square away is your diet.
What you put in your mouth on a daily basis will show up on the scale.
There are several things you’ll need to understand to about your diet that are your keys to victory over the scale.
As a result, you’ll have a diet plan to help you lose 30lbs and have a healthier body.
Reduce your carbs for rapid weight loss
Here at Mr Skinny Pants we are big fans of a low carb or keto approach.
Reducing your carbs will help kill your sugar cravings, making you less hungry an increase the likelihood that you’ll lose weight. (*)
There are 2 main approaches to lowering carbs to lose weight.
First is a low carb approach where we lower your carbs to under 100g per day and the second is a keto diet approach where you’ll limit your carbs to as low as 30g per day.
Low Carb – Studies have shown that a low carb approach is better for weight loss than a low fat approach (*)Try starting with 50-100g. Include lots of low carb fruits & veggies and limit your intake of sugar and starchy carbs.
Keto Diet – If you want to use a keto diet approach, keep your carbs at less than 50g per day(preferably less than 30g) Using our low carb recommended food list will ensure that your carbs will be low enough for keto. As you move off the foods on our recommended food list, you’ll need to understand how to calculate net carbs to make sure your carbs stay under 50g per day.
Reduce your calories by 20% for sustained weight loss
Teaching your body how to lose 30 pounds in 3 months on keto has a couple important components.
Eating fewer calories daily will result in sustained weight loss.
You’ll want to keep our calories low enough to encourage you bodies to burn excess fat. Make sure you don’t go too low and put you bodiy into a state where it holds on to the fat thinking there won’t be enough food coming it’s way. A good rule is consume 20% less calories than you burn. If you can do this, you’ll be well on your way to your goal!
Calorie Requirement for Men
Consume 80% of these amounts to accelerate weight loss.
Calorie Requirement for Women
Consume 80% of these amounts to accelerate weight loss.
Don’t eat processed foods
Studies show that process foods will cause you to overeat make you fat. (*)
Processed foods are the ones that you’ll typically find in the middle aisle of your grocery store. Things like crackers, chips, pre-made meals, frozen dinners or anything that has added ingredients that change it’s texture and flavor. The bummer here is that the processing makes foods taste better but often at the expense of good nutritional content.
Focus on nutrient dense foods like dark leafy greens, betties, nuts and seeds and eggs and you’ll be better off. Stay out of the inner isles at the grocery store. Focus on the outside aisles of the store with these grocery shopping tips for keto dieters.
Eat enough fiber
As a result of eating less processed foods, you’ll likely already have more fiber in your diet as whole foods will tend to have more fiber in general.
To make sure you have enough fiber on a low carb or keto diet, make sure these foods find their way into your diet…. Avocados, Chia Seeds, Pecans, Almonds, Flaxseed, Collard Greens, Cauliflower, Raw Coconut, Pumpkin Seeds, Mushrooms, Asparagus, Broccoli.
Drink enough water
There are lots of good reasons to drink enough water. Water can help you feel full resulting in less calories consumed per meal. It helps with digestion which is good for overall health. Replacing calorie laden drinks like soda with water will result in reduced daily calories which will speed up your progress. Consuming more water is an important step in your goal of losing 30 pounds in 3 months on keto.
Water requirements will vary by gender, age and activity level but here are some simple basics to shoot for:
Water requirements for Men on keto are 124 oz, 15.5 cups or 3.7 liters. Water requirements for Women on keto are 92 oz, 11.5 cups or 2.7 liters
This is a fun calculator to help you determine your individual water requirements.
2. Lifestyle changes to lose 30 lbs
Losing 30 pounds in 3 months is definitely achievable but not without some real lifestyle changes. You’ll need to make adjustments in how you buy and prepare your food. Also, you’ll need to make sure you have some exercise in your weekly routine. In short this is a new, healthier lifestyle.
I recommend you set aside time on your calendar each week to prep for the coming week. Sundays work best for most people. Having a consistent time on your weekly schedule will help you get into a groove.
Plan out your meals and snacks for the week. Make your low carb grocery list and plan your low carb recipes. This attention to planning will help keep you on track for the week.
Want our best low carb recipes each week via email? You can sign up here!
Have keto friendly snacks
Another trick to success here is to have an obscene amount of low carb and keto friendly snacks on hand.
You’ve got to have them on hand at the house, in the office, when you travel. You need to have them everywhere!
Use our list of top 30 keto snacks as a starting point. You can download the list here. Aim for having 5 keto snacks at all time. This will help you make good choices when life gets in the way and your meals don’t happen as they should.
Plan when eating out
Having a plan for social situations is a key. There will be times where you’ll end up eating out with folks after work or you’ll have to grab fast food between meetings at the office.
Research the menus of the restaurant’s you’re likely to frequent.
If you eat fast food, grab a copy of our fast food guide. Inside you’ll learn the top 150 low carb fast food meals from the most popular fast food chains.
Get some exercise
We did an article on how to get enough exercise in just 19 min per day 4 days a week.
Depending on how much physical activity you’re currently getting, the requirements for exercise will be different.
If you’re serious about losing 30 pounds in 3 months on keto, you’re going to need to add some physical activity.
If you’re sedentary: You’ll want to shoot for something as simple a 20 min of walking or gardening 4 days per week.
If you’re a little active: You’ll want to add some real cardio to your routine. Jogging, Swimming, Biking, Kickboxing for 30 min per day, 4 to 5 days a week is a good goal.
If you’re active: You’ll want to include cardio and strength training like Pushups, Squats, Crunches and Planks in your weekly routine 5 days per week for 30-40min.
Studies show that exercise is a BIG KEY to weight loss. In one study, participants who did cardio 5X per week lost over 1.15 pounds per month with no other changes in diet. (*) Another study showed that with 10 weeks of strength training, participants lost 4lbs of fat with no other changes in routine.
If you’re serious about losing 30 pounds in 3 months with the keto diet, you’ll want to add cardio and strength training to your weekly routine and level up the intensity weekly as your fitness improves!
3. Change your mindset
Really wanna know how to lose 30 pounds in 3 months on keto?
A big sift in your mindset will be the key.
There are 5 things that I see wrong with people who do not achieve their weight loss goals.
If you have 4 out of these 5 mindsets, you will 100% succeed. If you’re missing more than one, you have some work to do.
1. Put yourself first
You have to make yourself the priority for the next 3 months. Just like fighter might seclude himself before a fight. You’ve got to make your goals a top priority.
2. Stop looking for the magic pill
Too many times we look for the magic pill to fix our ills. Maybe that’s what you’re looking for in this article. Spoiler alert. There are no magic pills.
3. Invest in yourself
You’ll have to invest time and sometimes even money do something as difficult as losing 30+ lbs. If you have the time, invest in educating yourself about diet, exercise and health. If you have the money you could hire a health coach to save you the time in deciding what path is best.
4 Find a role model or coach
Imagine a kid who wants to play pro ball. Now imagine that kid is lucky enough to get weekly pep talks and advice from a pro ball player who grew up in his hometown. That’s what a role model or coach could be for you. Someone who has walked in your shoes or is an expert in their field, helping you along your journey.
5. Toughen up
Yep! You’ve got to be resilient. No diet plan will work perfectly. Not even the keto diet. You’ve got to develop the mental toughness to fight through the plateaus. Don’t let excuses like “I can’t afford to eat healthy” or “I don’t have the time” to creep in. They will kill your progress before it begins.
Can I lose 30 lbs in 3 months? A video Recap
Yep! You sure can. I give a video recap right here. If you’re really serious about making a change and getting help with your diet you can… schedule a free consultation here.
What’s the next step? Start putting this into practice!
Get FREE access to my: 21 Day Fat Burning Challenge
If you combine the steps in the DYI challenge with the advice in in this post, you’ll know exactly how to lose 30 pounds in 3 months on keto.
It will walk you through the exact steps I use for myself and for our coaching clients and it’s totally FREE.
It works just as well if you have 2 pounds to lose or 200 and yes you can lose 200 lbs on keto.