Welcome to our Quick Guide to the Steak and Eggs Diet.
If you want to lose weight and build muscle, many diet plans will give you the best results in the shortest possible time. One of the many diets is the steak and egg diet.
But is this true? Can a Steak and Egg Diet Work for You? Can you lose weight after a few days or even a month of a steak and eggs diet? Will the steak and egg weight plan work?
What Is The Steak And Egg Diet?
This is probably the easiest diet ever. This meal plan was created by American professional bodybuilder, fitness guru, and personal trainer Vince Gironda. According to Vince, the steak and egg diet was supposed to return us to the way our ancestors ate. They ate mostly meat and eggs, without vegetables and carbohydrates, especially highly processed and refined carbohydrates.
It should be noted that despite the similarities, the steak and egg diet is not the same as that of carnivores. A carnivore's diet, like steak and eggs, eliminates fruits, vegetables, legumes, grains, nuts, and seeds. However, a carnivorous diet allows for fish, animal products, and some dairy products, which are foods that cannot be consumed on an egg and steak diet.
Does the Steak and Egg Diet Really Work?
Those who don't like counting macros or daily calorie intake will love this meal plan. The rules are very simple. You should eat steak and eggs twice a day and drink plenty of water. While you don't need to count calories, it's recommended to eat within your limits.
Since you only eat twice a day, for lunch and dinner, you practice intermittent fasting, which has weight loss benefits. It is important to note that there are no carbohydrates, or other animal or plant products in this diet – just steak, eggs, and water for whatever length of time you choose to follow this diet plan.
Are Steak and Eggs Good for Weight Loss?
The steak and egg diet turns you into a fat burner and allows the body to burn fat. Without carbohydrates to supply the body, the liver converts fat into fatty acids and ketone bodies, which replace glucose as an energy source. Simply put, you are a fat-burning machine!
Is the Steak And Eggs Diet Good Or Bad For You?
Eating steak and eggs not only makes you feel fuller because of the protein but eggs and steaks are also full of high-quality nutrients like minerals and vitamins. Just one large egg contains 28 grams of calcium, 6 grams of magnesium, 98.5 grams of phosphorus, and 68.5 milligrams of potassium.
How Much To Eat A Day?
When it comes to the steak and eggs diet for men and women, this menu doesn't tell you how much you should eat. And since calorie counting isn't recommended, it's hard to gauge how much you're eating in a day.
However, some say you should eat around 0.5kg of steak a day and four to six eggs per meal. As women generally need less food than men, a steak and eggs diet for men can include 0.5 kg of meat and 6 eggs per meal, which is equivalent to 1 kg of meat and 12 eggs per day.
While a steak and egg diet for women may include 0.5kg of steak and 4 eggs per meal, it's best to remember that everyone's body is different. If it's too much for you, feel free to reduce the amount.
What Are Steak and Eggs Diet Benefits and Side Effects?
In this section, we discuss the benefits of eating eggs and meat separately.
Health benefits of adding eggs to your diet
They Are Nutritious
A whole egg (about 50 grams) boiled or hard-boiled contains the following minerals and vitamins:
Calcium - 28mg
Magnesium - 6mg
Phosphorus - 98.5 mg
Potassium - 68.5 mg
Folic Acid - 17.5 mg
Vitamin A - 79.5
It also contains small amounts of vitamins B-12, E, K, and B-6. All of these nutrients and other minerals make eggs good for your eyes (lutein and zeaxanthin), immunity (vitamin A, vitamin B12, and selenium), brain, nerves, and more. They also promote healthy skin and prevent the breakdown of body tissues.
When you're trying to lose weight, reducing your calorie intake can help you achieve that goal. Low-calorie foods like eggs should be included on your grocery list.
A large 50 grams egg has:
Calories - 71
Protein - 6.24 grams
Carbs - 0.36 grams
Fats - 4.72
Water - 37.8 grams
Eggs Are Good For The Heart
Some people fear eating eggs because they contain a relatively high amount of cholesterol. High levels of LDL cholesterol, or "bad cholesterol", in the body can lead to life-threatening problems such as heart attacks, strokes, and other cardiovascular diseases. However, according to Harvard Medical School, one egg a day does not raise the bad cholesterol in most people. It is also important to remember that most of the cholesterol in the body is produced by our liver, not by food.
Although eggs do not raise LDL cholesterol, regular consumption can lead to an increase in HDL cholesterol, also known as good cholesterol. In 1994, a clinical study was conducted in which 24 healthy subjects, men and women, added 2 hard-boiled eggs to their diet for 6 weeks. After the test, HDL cholesterol increased by 10%. High levels of this good cholesterol help remove other forms of cholesterol from the bloodstream. They are transported to the liver, where they are broken down. It also reduces the risk of cardiovascular disease.
They Contain A Lot Of Protein
Eggs are one of the most protein-rich foods in the world. Increasing your dietary protein intake helps to increase strength and muscle mass, especially when combined with resistance training. It also helps preserve lean muscle mass when consumed during periods of negative energy balance – when you consume less energy than you expend. Protein also slows the age-related loss of muscle mass that often affects older men and women.
Full Of Amino Acids
There are 21 amino acids your body needs to make protein. However, out of those 21, there are 9 that your body cannot produce on its own. These 9 essential amino acids are found in an egg.
Benefits of Essential Amino Acids:
- Stimulate muscle growth and regeneration.
- It facilitates muscle regeneration, helps regulate blood sugar, accelerates wound healing, and produces growth hormones.
- They cause protein synthesis, hormone and enzyme production, and calcium absorption.
- It supports digestion and may promote a better sleep-wake cycle.
- Boost metabolism, and tissue growth and help detoxify your body.
- Increase the absorption of zinc and selenium.
- Keeps you fuller and longer
Eggs are rich in protein, and of all the macronutrients (carbs, fats, and proteins), the latter is the most satiating, keeps you full, and prevents overeating or snacking, which causes a decrease in calorie intake and therefore weight.
Health Effects Of Beef Consumption
Meat has gotten a bad rap in recent years and many people have turned to meat substitutes. Some who still eat meat have mostly white meat (fish breast, chicken, and turkey) and no red meat. But is red meat as bad as people make it out to be?
Nutritional value of 100 grams of raw minced meat - 100% fat-free:
Calories - 247
Protein - 17.44 grams
Fats - 19.07 grams
Carbs - 0 grams
Calcium - 17mg
Phosphorus - 160 mg
Potassium - 274 mg
Nutritional value of 100 grams of raw ground beef - 97% lean / 3% fat:
Calories - 121
Protein - 21.98 grams
Fat - 3 grams
Carbs - 0 grams
Calcium - 8mg
Phosphorus - 203 mg
Potassium - 357 mg
Steak Is A Complete Protein
Like eggs and unlike plant proteins, meat is considered a complete protein because it contains all the essential amino acids our bodies need to function properly.
Conjugated Linoleic Acid
Many people who refuse to eat meat (except those who do not eat it for ethical reasons) do so because of the fat found in steaks and other cuts of beef. While it's true that beef is made up of saturated and monounsaturated fats, we're forgetting about conjugated linoleic acid (CLA).
CLA is a type of omega-6 unsaturated fatty acid. While it can be considered trans fat, it is very different from most processed trans fats. When this conjugated linoleic acid is consumed in small amounts, it can reduce the risk of heart disease and type 2 diabetes.
A Rich Source Of Iron
The health benefits of iron include treating anemia, increasing hemoglobin production, reducing fatigue, boosting immunity, improving sleep and concentration, and improving the muscular endurance of damaged muscles. Iron is especially important for women who menstruate every month. Iron deficiency can lead to anemia in women, especially at this time of the month.
Steak and Egg Bodybuilding Diet: How Does It Work?
As we saw in the nutrition facts above, both steak and eggs are amazing sources of protein. When they are combined in a meal, the amount of protein intake increases even more. When it comes to bodybuilding and macronutrients, protein is the most important of the three. See how and why:
A steak and egg diet provides your body with enough protein to build and repair cells, including muscle cells damaged during exercise. This food plan contains many different amino acids. When these amino acids are consumed from protein sources (like meat and eggs), they can increase muscle protein synthesis. Muscle protein synthesis is the process by which proteins are produced to repair muscle damage caused by intense exercise. To ensure your fitness, you need to watch how many calories you consume per day. You're less likely to do this on a steak and egg diet because protein creates a feeling of fullness that keeps you from overeating.
A high-protein diet prevents muscle loss. Just as protein intake and exercise increase muscle mass and strength, a steak and egg diet helps prevent muscle loss. Muscle loss is due to long-term physical inactivity, poor diet, old age, and various medical and neurological conditions.
Animal studies of this acid have shown that it can help fight cancer and reduce body fat by reducing food intake, increasing fat burning, promoting fat breakdown, and inhibiting fat formation. However, human clinical trials have provided mixed results on this issue.
Are Steak and Eggs Good for Weight Loss?
If you're wondering why the steak and egg diet works for weight loss, the answer lies in protein. This macronutrient is not only useful for people who want to build muscle, but also for people who want to lose unwanted pounds.
- Proteins make you feel full
Protein is the most effective macronutrient for the effect of satiety. Therefore, a high-protein diet can help regulate food intake, lose weight, and subsequently maintain weight. If you don't eat as much as you normally would, you will automatically start losing weight.
To convert protein into energy, the body has to work harder to break it down than calories from fat or carbohydrates.
Metabolism is the process by which your body converts food and drink into energy. As mentioned above, protein requires more effort from your body to digest. For example, a steak and egg diet can boost your metabolism and cause your body to burn up to 100 more calories a day.
It is a metabolic condition where fat is the main source of fuel for the body. This disease occurs when there is limited access to glucose, also called blood sugar, which is the preferred fuel source for many of the body's cells. Since the Steak and Egg Diet is a low-carb diet plan, your body automatically goes into ketosis and uses stored fat for energy since you are not providing carbs.
As mentioned earlier, this diet plan requires you to drink a lot of water. You can also drink coffee and tea, but as long as they are not sweetened. Drinking water can help you lose weight because water helps to metabolize stored fat or carbohydrates, increases calorie burning, and helps suppress your appetite.
What Are Some Steak and Eggs Diet benefits and Side Effects?
Despite the many positive side effects of beef and eggs, consuming too much of anything can have negative side effects. Since the steak and egg diet involves eating these foods for an extended period, here are some side affects you may experience:
- Increased risk of heart disease
Eating an egg a day, seven times a week, does not threaten a healthy person with heart disease. The opposite can happen due to an increase in HDL or good cholesterol. However, this benefit does not apply to people struggling with diabetes.
For them, one egg a day can increase their risk of heart disease. Because the steak and egg diet requires more than one egg per meal, the risk of cardiovascular disease is even higher in people with diabetes.
While eggs are generally heart-safe, steak is not. Over the years, steaks and other red meats have been linked to an increased risk of heart disease due to their saturated fat. Trans fats and saturated fats can raise cholesterol levels and increase your risk of heart disease. This risk can be reduced by choosing lean cuts.
- May increase the risk of diabetes
Some research suggests that eating too many eggs can increase your risk of diabetes. However, more research is needed in this area.
Red meats such as beef, lamb, and pork are classified as "probable" carcinogens. While this doesn't make them ingrained, some components of red meat can cause certain types of cancer. In red meats such as steaks, some possible factors include heme iron and heterocyclic amines.
These deficiencies occur when the body does not absorb or receive enough minerals and vitamins from the diet. Since the steak and egg diet eliminates all foods except the two foods that bear the name, you are at high risk of having this deficiency, especially if you keep to it for a long time. Nutritional deficiencies lead to digestive problems, skin diseases, stunted or inadequate bone growth, and even neurological problems such as dementia.
Steak and Egg Diet: How Long Should You Follow It?
As this is not a science-based diet and therefore has no scientific basis behind it, we recommend that you do not try this diet plan. However, if you make the effort to try it, some people stick to this diet for 14 days, a month, and even a whole year. Again, we don't recommend trying this because there are better ways to lose weight and build muscle, and none of them is that extreme.
Also, this diet can be quite boring. Please note that this meal plan does not encourage the use of oil, salt, or spices. If you don't mind, eating the same food for several weeks in a row can be quite challenging.
Instead of following what appears to be a fad diet, choose a healthier weight loss tool. This involves exercising for at least 30 minutes a day and reducing natural energy expenditure by 500 to 1,000 calories a day to lose about 1 pound a week.
If you're not sure how to develop healthier eating habits, remember that healthy eating:
Saturated and trans, sodium and added. No carbonated drinks, no carbonated energy drinks, and no junk food.
Controls the size of segments. Half of your plate should be topped with vegetables, while the other half should be split between starchy and protein foods. This includes lean meat, poultry, fish, beans, eggs, and nuts. Steak and eggs are not the only sources of protein in this world. It should contain vegetables, fruits, and whole grain products. If you eat dairy, look for fat-free or low-fat dairy.
How Much Weight Loss On Steak and Eggs Diet?
As no scientific research has been done on this steak and egg diet, it's hard to say how much weight you can lose on the steak and egg diet with no or even exercise. However, it's best to remember that healthy, sustainable weight loss is gradual and steady, allowing you to lose between a pound and a pound a week.
Faster than that can lead to weight loss side effects like irregular periods in women, headaches, constipation or diarrhea, fatigue, mood swings, dizziness, gallstones, and more.
How Often to Work out While On Steak and Eggs Diet?
Again, as there are no studies behind this diet, we can't say how much steak and egg training should be done or how safe it is. However, since you're getting a lot of protein and a fair amount of fat, it's a good idea to include exercise in your daily routine.
Some of the total body exercises you can do are kettlebell swings, deadlifts, bear crawls, jumping rope, burpees, and rock climbing. However, you should always remember to keep up with your pace.
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