The steak and eggs diet, popularized by bodybuilder Vince Gironda in the 1950s, is a high-protein, moderate-to-high-fat, and low-carbohydrate eating plan intended for weight loss. This article delves into the details of the diet, its potential benefits and drawbacks, and provides a balanced perspective on its effectiveness and sustainability.
Origins and Overview
According to peopleschoicebeefjerky.com, the steak and eggs diet was created in the 1950s by Vince Gironda, a New Yorker and famous bodybuilder. The diet is high in protein, moderate to high fat, and low in carbohydrates and fibre. It was created for weight loss. While it shares some similarities with ketogenic or carnivore diets, it differs slightly, particularly in carbohydrate consumption.
Rules of the Diet
The core principle of the steak and eggs diet is simple: consume only steak and eggs. Each meal typically consists of 4-6 eggs and 0.75 to 1.5 lbs of steak. However, there is some confusion regarding carbohydrate intake. Some sources suggest a single carbohydrate meal every fifth or sixth day, while others allow carbohydrates with every meal on the "refeed day." Some proponents even advocate for eliminating carbohydrates entirely.
Potential Benefits
Weight Loss
The steak and eggs diet may lead to weight loss, not because of any inherent magic in steak and eggs, but because it can create a calorie deficit. Protein is filling and difficult to overeat, and the diet typically involves only two meals a day, consumed until full.
High-Quality Protein
Steak and eggs are complete proteins, providing essential amino acids necessary for muscle building and repair. As seen from the above studies, both steak and steak and eggs are incredibly rich in high-quality protein - a macronutrient that is essential in both fat loss and muscle building. This suggests that including steak and eggs in a healthy balanced diet may have benefits for weight loss, muscle building, and more.
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Potential Testosterone Boost
Some proponents claim that the diet increases testosterone levels due to the high saturated fat content of steak and eggs. While saturated fat can contribute to testosterone production, it's crucial to consider the broader context.
Potential Drawbacks
Nutritional Deficiencies
A major concern with the steak and eggs diet is its lack of essential nutrients found in fruits, vegetables, whole grains, and other food groups. A healthy diet must be balanced and include fruits, vegetables, whole grains, legumes, and other lean proteins such as fish and poultry, in addition to healthy fats. Eliminating these food groups can lead to deficiencies and potential health problems. The fact that no fruit and vegetables are included is also worrying.
Sustainability
The restrictive nature of the steak and eggs diet makes it difficult to sustain long-term. It's questionable how sustainable it is to only ever eat two different foods 98% of the time?
Cholesterol and Saturated Fat
Both red meat and eggs contain saturated fat, which can contribute to increased blood cholesterol levels (19, 20). As you have to consume large amounts of eggs and steak every day on this diet, it’s not a stretch to say that the amount of cholesterol in your body may be quite high by the time you’re done. This is largely related to steak rather than eggs.
Potential Cancer Risk
Red meats such as beef, lamb, and pork have been classified as a ‘probable’ cause of cancer (21). For this reason, it’s generally advisable to eat red meat in moderation and pick leaner cuts of beef/steak.
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Lack of Fiber
The diet is also low in fibre, which is important for digestive health and overall well-being.
Not Suitable for Everyone
Unless you’re vegan or are practicing another kind of vegetarianism that prohibits the consumption of eggs, you should definitely have eggs as part of your everyday diet.
The Fitness Industry Pendulum
This steak diet approach is a fine example of the fitness industry and how it can often run on a pendulum of extremes. A lot of things are either:"Good or bad.""Right or wrong.""Healthy or unhealthy.""You can or can't have that.""A meat and fruit diet.""A meat and eggs diet." And to be frank, it's an exhausting mentality. Nor does it do anything for you long-term. The most important lesson you can learn regarding your nutrition and fitness is that; You can have everything in moderation and still make significant progress. Because just like many of the other 1,000s of diets you can find online - the steak and eggs diet doesn't teach you anything. Regardless of the steak and eggs diet results that come with it or the "egg testosterone" that it's tempting you with.
Important Questions to Ask Yourself
Before embarking on any new nutrition approach, including the steak and eggs diet, consider these questions:
- Can you be 85-95% consistent with this for at least six months?
- Will this nutrition approach make you miserable, e.g. does it force you to cut out your favourite foods or food groups?
- Once this nutrition approach is over and I reach my desired goal, what happens next?
The answer to the first question should be yes. The second answer should be no. And for the final answer - the nutrition approach should equip you with some long-term knowledge whilst following it so that you can have some confidence in what to do next, and if your answers don't match, then it's time to consider a new approach.
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Alternatives and Recommendations
A potentially better alternative would be to follow an egg, meat and fruit diet? Instead, we suggest adding steak and eggs in moderation to your usual calorie deficit healthy eating plan. If you’re looking for one of these ways, don’t try the steak and eggs diet.
Steak and Eggs Diet: A Prime Example of the Fitness Industry
This steak diet approach is a fine example of the fitness industry and how it can often run on a pendulum of extremes. A lot of things are either:"Good or bad.""Right or wrong.""Healthy or unhealthy.""You can or can't have that.""A meat and fruit diet.""A meat and eggs diet." And to be frank, it's an exhausting mentality. Nor does it do anything for you long-term. The most important lesson you can learn regarding your nutrition and fitness is that; You can have everything in moderation and still make significant progress. Because just like many of the other 1,000s of diets you can find online - the steak and eggs diet doesn't teach you anything. Regardless of the steak and eggs diet results that come with it or the "egg testosterone" that it's tempting you with.
My Opinion
Overall, the "eat meat and eggs diet" reportedly working super well for weight loss will mostly be just an anecdote. Can it work for weight loss? Yes, because it'll likely leave you in a calorie deficit as you nearly always just eat meat and eggs. Is it a good idea for most people out there? No, for example, even as an omnivore, I certainly couldn't just eat meat and eggs 98% of the time - and I know many others who would struggle too. Although if you do feel like this "just eat eggs and steak diet" could work for you, then great - go for it, and to play Devil's advocate, I've also heard the intent was to make it simple for people intimidated by complicated diet formulas - so I can acknowledge that.
FAQs
How do you do the steak and eggs diet on a budget?
Eggs are cheap, so you don’t need to worry about that. However, steak could cost you an arm and a leg depending on the cut.
Do bodybuilders eat steak and eggs?
Yes, they do. These two are great sources of protein that are essential for bodybuilding. But they aren’t the only things they eat.
Is 2 steaks a week bad for you?
According to the World Cancer Research Fund, you’re recommended to eat up to 3 portions of red meat a week and no more than that (26).
Is the steak and eggs diet plan safe?
No, it’s not. The fact that there’s no scientific research behind it should be the first thing to put you off it. While the creator, Vince Gironda, and his followers may look shredded while on this eating plan, it doesn’t mean that they’re healthy or happy. There are also much better ways to lose weight - ways that aren’t as extreme, restrictive, and don’t cut out entire food groups to help you manage your weight or build muscle. If you’re looking for one of these ways, don’t try the steak and eggs diet.