40-Day Challenge Diet Plan To Get You In Shape Healthily And Steadily

When it comes to weight loss, diet potentially plays the most significant role (1) – perhaps this is why people say a good body is built in the kitchen. If you want a muscular or curvy physique, you’ll have to focus on healthy eating. This means that you need a healthy and steady diet plan that calls for sustainable weight loss. 

Our 40-day challenge diet plan promotes healthy and steady weight loss. It has been customized to meet the needs of those who are looking to lose weight, both men and women. The program has met the CDC’s healthy weight loss principles to ensure that you’re healthily and steadily losing weight.

What Is Included in This 40-Day Weight Loss Diet Challenge?

The following weight loss challenge combines various elements that promote healthy weight loss. Although the majority of the challenge focuses on clean eating or your diet, it also includes exercise and coaching tips for healthy weight loss. 

You don’t have to be in your early 20s or at an advanced fitness level to do this diet challenge either. As previously mentioned, it suits everyone who is looking for a suitable weight loss program. Below are the key components of the 40-day challenge diet:

Eating Well

The first aspect this challenge wants you to focus on during your 40-day weight loss journey is your diet or eating habits. When we talk about eating habits, we don’t just mean how fast you chew your food or if you talk while you’re eating.

We’re not disregarding these aspects as they’re part of a healthy nutrition plan, but we’re saying that there’s so much more to good nutrition than you think. Take a look at some of the aspects of healthy eating we’re concentrating on:

• Healthy Foods

We all know that there are some foods you should avoid if you want to torch calories. These are primarily junk, high-fat and processed meats, added sugars, fried foods, and ultra-processed foods. They tend to have high calorie and fat content that contribute to weight gain (2), so you can’t work with such a diet for weight loss.

Any healthy weight loss diet plan will include healthy foods that are low in calories but high in volume to help you feel full. Depending on your goals or the diet plan you choose to follow, the ratio of the food groups may vary. For example, proteins may tend to be more if your goal is to lose weight and build muscle (3).

Therefore, it’s important to check with your nutritionist regarding the best healthy foods to include in your diet. Some of the most recommended healthy foods for weight loss include (4):

• • Eggs. They are great breakfast options as they reduce the hunger hormone ghrelin and control your blood sugar levels (5).
  • Oatmeal. This is another excellent breakfast food choice due to its high fiber (beta-glucan) content that keeps you full for longer (6).
  • Pulses. Pulses such as peas, beans, lentils, and chickpeas are also effective for weight loss due to their fiber content. The high soluble fiber content slows down digestion and absorption, which makes you feel full for an extended duration (7).
• Healthy Food Combinations

If you want to slim down faster, you can also work with healthy power pairs. According to WebMD, some foods work better as a team and promote weight loss by increasing satiety and burning more calories (8).

For example, you can have dark leafy vegetables such as kale and spinach with some avocado. Spinach is known to have low calories, while avocado is known to be an excellent source of healthy fats.

The low calorie content in spinach will help you maintain a calorie deficit for weight loss. On the other hand, the healthy monounsaturated fats in the avocado will increase satiety and help stave off hunger.

• Healthy Cooking Methods

There are some cooking methods you should avoid if you want to shed pounds. These include methods such as frying and deep-frying. They tend to produce fatty high-calorie foods that jeopardize your weight loss efforts.

Instead of such methods, experts suggest you focus on healthier ones like grilling, boiling, and broiling (9). In addition, they suggest that you learn a few cooking tricks that may help you avoid weight gain. For example, you may use less butter or vegetable oil, meaning you consume fewer calories.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

• Healthy Snacks

It’s pretty common to yearn for a snack during the day. Most people end up having a morning and an afternoon snack, which isn’t necessarily a bad thing. However, it can be harmful if you’re consuming unhealthy snacks but you want to shed pounds.

You need to consume healthy snacks that also have to count in your daily calorie intake. They must not lead to a calorie surplus and should help you create and maintain a calorie deficit. Some healthy snack options Medical News Today proposes include (10):

• • Edamame
  • Greek yogurt with berries
  • Hard-boiled eggs
  • Air-popped popcorn
  • Celery sticks and nut butter
  • Hummus and vegetables such as carrots
• Increased Fruits And Vegetable Intake

The other key challenge of this diet is to increase your fruit and vegetable consumption. Although most of us eat fruits and vegetables, unfortunately, we don’t meet the required servings. 

According to MedlinePlus, the daily fruit and vegetable serving of any individual should be three to five servings (11). These servings will allow you to reap all the benefits of fruit and vegetable consumption. For example, one benefit is increased fiber intake. Fiber is an essential part of a weight loss meal plan as it helps ease digestion and increase satiety levels (12).

• Portion Control

Portion control is a vital concept in healthy eating for weight loss as it directly influences your calorie intake – the more or larger the portions you have, the higher the risk of you consuming more calories becomes (13).

You can control your food portions and ratios using a variety of techniques, including (14):

• • Serving your food on a smaller plate.
  • Eating your food from a plate or bowl instead of eating from containers or bags.
  • Concentrating on the food. It’s quite easy to overeat when you’re distracted by things such as your phone and the television. Try avoiding them while you’re eating your meals so your attention is on your food. This will discourage overeating.
  • Dividing foods you’ve bought in bulk into smaller portions. This will help you avoid the temptations of overeating.
  • Measuring your foods. You can also practice portion control by measuring your foods, especially the ingredients. This will help you prepare a specific serving of the dish.
  • Splitting food with your friend when you dine out. The CDC argues that restaurants tend to serve more food than an individual requires in one meal (14), so you can take control of the servings by sharing your entrée with your companion.
• Hydrating

You already know that drinking water is important and for various reasons. The first reason is obviously to prevent dehydration. Other reasons include (15):

• Helps prevent constipation
• Cushions your joints
• Helps with digestion
• Stabilizes your heartbeat
• Normalizes your blood pressure
• Helps carry nutrients and oxygen to your cells
• Maintains your electrolyte balance
• Helps flush bacteria from your bladder
• Protects your organs and tissues
• Helps regulate your body temperature

Hydrating also helps with weight loss by avoiding overeating (16). The rationale behind this is that most people eat when they’re not hungry as they mistake dehydration for hunger. In light of this, you may want to drink water whenever you feel hungry and wait 30 minutes. 

If the hunger persists, drink another glass. You’ll know it’s time to eat food if you still feel hungry after drinking the second glass of water.

• Taking Supplements

This aspect is not mandatory for everyone. It’s only recommended for an individual whose doctor has prescribed them supplements. Supplements are often prescribed to you if you’re not getting enough nutrients. 

There are specific supplements you must take for the specific nutrients you’re not getting enough of. For example, if you are not getting enough vitamin D, you’ll need to take vitamin D supplements. These will help prevent osteomalacia, a nutritional deficiency that is caused by a lack of enough vitamin D (17).

Read more: 5 Essential Vitamins for Women and Which Foods to Find Them in

• Eating All Meals

Some weight-watchers believe they can lose 40lbs in 40 days by skipping meals. The most skipped of all meals is breakfast. Food experts acknowledge that skipping meals, be it breakfast, lunch, or dinner, doesn’t promote weight loss.

Instead of weight loss, this meal-skipping pattern may lead to weight gain. How? Well, according to food experts, breakfast is mandatory, because as the name suggests, it breaks the fast or period in which you were not eating during your sleep.

So when you skip breakfast, you tend to be hungrier and run the risk of overeating at lunch (18). Again, you run the risk of giving in to unhealthy foods, particularly if you haven’t prepared meals and have to cook lunch from scratch.

• Eating Slowly

Yes, eating slowly is also a healthy eating habit that can promote weight loss. When you eat slowly, you chew your food thoroughly. Similarly, you get to listen to your body and are alert when you feel satisfied. You’ll notice that you feel full after consuming small portions of food, thereby reducing your risk of overeating (19).

• Meal Prepping

The other diet challenge is meal prepping, either for a week or two. We understand that individuals tend to have busy schedules, most of which limit them from cooking healthy meals. Therefore, many people opt to dine out or order unhealthy meals. 

Remember that we pointed out that these foods tend to be high in fat and calories, and are therefore unhelpful for weight loss. So you should save a day in your busy schedule for meal prep. 

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Some other tips that our experts have emphasized in this diet challenge to help promote weight loss include:

• Getting Enough Rest

Sleep also affects weight loss. According to research, sleeping for less than six hours a night may increase your waist circumference (20). As we all know, a big waist circumference is linked with abdominal obesity (21). 

Based on these findings, experts suggest that you should try to get seven to nine hours of sleep. You can try guided meditation and reducing distractions such as your phone to help improve your sleep quality.

Get your personal plan according to your age and BMI

Select your gender

Male Female

Get your personal plan according to your age and BMI

Select your gender

Male Female

• Reducing Your Stress Levels 

Stress also contributes to weight gain (22), which is why you’re advised to work on managing your stress levels. Often, when you’re stressed, the chances of overeating and eating junk food tend to be quite high. These two habits don’t support weight loss, which is why you need to uphold stress-relieving interventions. They range from doing yoga, therapy, and meditation, to hanging out with your loved ones.

• Getting Support

The weight loss journey can be overwhelming for any dieter, particularly beginners. This program allows you to seek support from your loved ones. They can motivate you and even hold you accountable for your behaviors.

Read more: How To Do A Carb Cycling Diet: Meal Plan, Benefits, And Tips

How Many Pounds Will You Lose with This 40-Day Challenge Diet?

The amount of weight you can lose on a 40-day challenge diet is dependent on several factors, including your starting weight, metabolism, consistency with the diet plan, and level of physical activity. On average, a healthy and sustainable rate of weight loss is approximately 1 to 2 pounds per week (23). Over 40 days, this translates to 6 to 12 pounds lost.

However, those with higher starting weights may lose more weight initially due to higher caloric deficits. Strict adherence to the diet and regular exercise can also significantly impact your results. It’s important to keep in mind that crash diets or overly restrictive plans may initially lead to rapid weight loss, but they’re often unsustainable and can result in regaining the lost weight over time.

A sustainable approach that focuses on balanced nutrition and regular physical activity is essential for long-term success. You should consult a healthcare professional or registered dietitian to tailor the challenge to your unique needs and ensure it’s safe for you.

Frequently Asked Questions

• What is the 40 day theory?

The 40 day theory is the idea that it takes approximately 40 days to develop or solidify a new habit or bring about meaningful change (24). 

When applied to diets or challenges, it revolves around committing to strict guidelines for 40 days to achieve specific health or personal goals. This period is considered long enough to break old patterns and establish healthier routines.

• Can I lose 10 kg in 40 days?

Yes, it’s possible to lose 10 kg in 40 days, but it largely depends on your starting weight, metabolism, level of physical activity, and dietary adherence. 

To achieve this, you need to create a significant calorie deficit through a combination of healthy eating and regular exercise.

Experts recommend aiming for a sustainable weight loss of 0.5 to 1 kg per week (23), which means losing 10 kg in 40 days could be quite an aggressive goal. Extreme or restrictive diets can pose health risks (25), so it’s advisable to consult a healthcare professional before you attempt significant weight loss in a short time frame.

• What does 40 days of fasting do?

Fasting for 40 days can result in noticeable weight loss, improved insulin sensitivity, and potential benefits to your metabolic health (26, 27). 

Many who practice extended fasting also report mental clarity and a reset of unhealthy eating habits. However, the effects can vary widely depending on the kind of fasting being done, whether it’s water fasting, intermittent fasting, or any other method. 

While fasting for spiritual or health reasons has been practiced for centuries, long-term fasting can also lead to risks such as nutrient deficiencies, headaches, fatigue, insomnia, and other health complications (28). It’s important to do so under medical supervision.

• What happens if I only drink water for 40 days?

If you only drink water for 40 days, you’ll experience rapid weight loss as your body taps into fat stores for energy, followed by muscle breakdown as your body’s nutrient reserves deplete. 

While hydration is maintained, the absence of essential nutrients and caloric intake can lead to severe side effects, including weakness, dizziness, organ failure, and in extreme cases, death. Extended water fasting should only be undertaken with proper medical supervision to avoid dangerous health consequences.

The Bottom Line

The 40-day challenge diet is based on the idea that it takes approximately 40 days to form lasting habits and achieve meaningful change. While it’s possible to lose weight – potentially between 6 and 12 pounds – during this time, results depend on factors such as your starting weight, metabolism, diet adherence, and activity levels. 

Aggressive weight loss goals or extreme dieting can pose health risks, so a sustainable approach is essential. In addition, pursuing fasting or restrictive diets for 40 days should only be done under medical supervision to safeguard your health and ensure long-term success.