In his latest health and fitness video, YouTuber Will Tennyson takes the increasingly popular ketogenic diet for 7 days and cuts his carbohydrate intake significantly to see for yourself if the high-fat and protein diet is as good for weight loss as so many others Claim.
For the week-long challenge, Will follows a typical keto macro split: 70 percent fat, 20 percent protein and a maximum of 10 percent carbohydrates. “Eating all of these high-fat foods is going to be quite an adjustment,” he says.
The first meal of the week is avocado, feta cheese, and scrambled eggs, which he made with a spoonful of butter. “I can’t even remember the last time I cooked with butter,” he says, before heading off on his first keto shopping spree and getting spinach, peppers, avocado, cauliflower, yogurt, eggs, peanut butter, cheese, and more the highest fat meat he could find. “A general rule of thumb is that you want to get vegetables from above, as they are generally slightly lower in carbohydrates,” he explains.
Dinner on the first day consists of chicken legs with tahini and feta and a cauliflower mac and cheese with a total of 81 grams of fat. “Today was pretty good overall,” he says. “I think the only thing I noticed right away is the fact that I was thirsty all day. I had to drink water all day, my whole mouth is like a desert.” This is due to “keto dry mouth,” a fairly common side effect of starting the keto diet, increasing body fat, and decreasing carbohydrate intake.
By day two, Will had lost 4 pounds overnight. He notes that this is mainly water weight. He enjoys the high-fat meal all week and admits that he was “pleasantly surprised” by his performance in the gym.
“When you cut your carbs a lot, the first thing you will notice is a drop in performance, mostly due to the fact that your muscles are so low on glycogen,” he says. “I was very focused, I had tunnel vision all the time … but it was hard to get a pump and my stamina was bad.”
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At the start of the week, Will weighed 178.8 pounds and by the end of the challenge he dropped 8.2 pounds to 170.6 pounds. And he doesn’t necessarily do that appear leaner, he’s definitely found some benefits on the keto diet. The food tastes great, and while meals are not necessarily large, they will keep you full and satisfied longer.
“A lot of people say you can’t build muscle on the keto diet, and that’s wrong. All it takes is water to stay hydrated, protein to repair and build muscle, and energy to actually get ins Come to the gym and lift the weights So you don’t need carbs, all you need is water, protein and energy. “
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