Personal trainer Sean Casey recently completed a unique experiment to challenge the notion that cutting carbs is necessary for weight loss. For 30 days, Casey ate nothing but sandwiches and managed to lose 10 pounds in the process. His goal was to show his millions of online followers that they don’t have to fear bread when trying to lose weight.
Casey, now 23 years old, had previously believed the myth that cutting carbs was the key to weight loss. However, he has since learned that this is not the case. He wanted to spread this message to his followers and help demystify the world of fitness and fat loss. By eating sandwiches exclusively for a month while maintaining a calorie deficit, Casey was able to prove that no food should be feared when it comes to weight loss.
Experts have previously emphasized that there is no such thing as a “good” or “bad” food, and no food is inherently fattening. Carbs are an important energy source and can aid in fat loss. It’s important to note that weight alone is not the sole indicator of a person’s health.
Casey was aware that he lost weight at a faster rate than what is considered safe for individuals without excess body fat. Sustainable weight loss is typically achieved through smaller calorie deficits and gradual progress. However, Casey intentionally created a steep calorie deficit to make his point. He calculated that his body burns around 3,000 calories per day and consumed three to five sandwiches daily, along with low-calorie drinks, totaling between 2,300 and 2,500 calories. As the experiment progressed, Casey experienced increased hunger due to the extreme deficit.
While Casey didn’t strictly track his protein intake, which is crucial for maintaining muscle while losing fat, he made sure to include protein-rich ingredients in most of his sandwiches. He also continued his regular workout routine throughout the experiment.
To keep things interesting, Casey ensured that each sandwich he consumed was different from the previous ones. He stuck to a strict definition of a sandwich, with all ingredients placed between two slices of bread. Burgers and wraps were not allowed. He experimented with a variety of savory and sweet sandwiches, including those cooked in an air fryer. His favorite creation was a pizza-inspired sandwich.
Casey acknowledged that his sandwich-only diet was not as nutritious as a balanced, healthy diet should be. Although he occasionally included wholemeal and sourdough bread, he lacked fruits and vegetables during the experiment. However, he maintained this diet for 30 days to prove his point and have some fun with the experiment. In the long run, he does not recommend this type of eating and plans to adopt a more balanced approach.
Experts recommend a predominantly whole foods diet that includes a balance of protein, carbs, and fat, as well as plenty of whole grains, fruits, and vegetables. All foods can be incorporated into a diet in moderation.
At the end of the experiment, Casey successfully lost fat while maintaining the muscle he had built over the years. He emphasized that there was nothing special about sandwiches as a weight loss food; he was simply in a calorie deficit.
Casey documented the entire experiment on his social media accounts and has received positive feedback from followers who now feel more relaxed about including bread and sandwiches in their weight loss journey. He hopes that more people will view sandwiches as a positive part of their diet, both for taste and for weight loss.
