People do follow different diets every day starting from keto diet to carnivore even in traditional time a diet known as steak and eggs diet got popular in 1950s. Bodybuilder Vince Gironda introduced this to the world and it got a lot of hype even in the vintage era. In today’s time this diet is considered as a variation of carnivore diet sounds interesting right? I was shocked too that a diet which was first found in the 1950s is still getting popular and people are finding it effective.
In this article we will discuss in detail about the steak and eggs diet, its benefits, side effects and meal plan so that you can decide whether to take this diet or not so lets start.
How can you do a Steak and Eggs Diet?
The Steak and eggs diet is a simple, high protein diet method which includes just 2 food items for a week and a single cheat day on the sixth day. Most people who already followed keto as well as carnivore diet now jump on this diet as it also includes animal-based food items by removing carbs from the diet. A basic guide to follow steak and eggs diet as follow:
The main ingredient of this diet is steak, you can take any fatty cut like ribeye, T-bone or New york strip as it helps you to stay full and support your energy level for the whole day.
The second ingredient of the steak and eggs diet is eggs, they are high in protein. You can consume it as fried, scrambled, poached and boiled as it depends on your choice. Now another question that can arise in your mind is what are the quantities of both items you have to take? well you just need a 6 to 10 ounces steak and 3 to 6 eggs per meal. The total number of meals can be 1 to 2 a day as it depends on hunger and energy needs.
Since this diet is created to get protein as well as fat content in your body so you can take this diet 2 times divided by 2 meals one time can be lunch and other can be dinner time in a main gap between these meals avoid snacks.
Hydration is also important in a diet, when taking a diet try to keep your body hydrated by drinking plenty of water. If you don’t like to drink a lot of water you can also take black coffee and herbal tea without sugar.
If you are someone who is just looking to lose weight, try to focus on leaner cuts of steak and also consume small portions of meal in order to smoothly digest them. If you want to gain muscle, increase the amount of steak as well as eggs in this diet.
Some people also take supplements like electrolytes one in order to prevent deficiencies and manage the potential for muscle cramps related to a low carb diet.
The steak and eggs diet is usually followed by people for a few weeks or months in order to reset and improve their metabolism.
How can I choose the right Steak for my Diet?
Here’s a detailed chart of the fat-to-protein ratio for some of the best fatty cuts of steak, focusing on the balance between fat and protein in each cut. This can help you choose the right steak for your dietary goals, especially for high-fat, low-carb diets like the Steak and Eggs Diet, Carnivore Diet, or Keto Diet.
Why is a Cheat day allowed on a Steak and Eggs diet?
Allowing a high-carb “cheat day” can have several potential benefits, depending on an individual’s goals, metabolic needs, and the nature of their diet. Here are a few reasons why some people incorporate a high-carb cheat day into their nutrition plan:
1. Metabolic Reset
A cheat day can help you to reset metabolism, especially for those who follow ketogenic diets. When the body gets into a stage of burning body fats instead of carbs known as ketosis. A cheat day in a diet, especially carbohydrates, can help in the improvement of liver and glycogen stores.
2. Psychological Break
Strict diet can also be boring sometimes, your body craves for other food items which are not included in your diet. A cheat day in a diet plan can help you to enjoy your favourite meal throughout this psychological break. It can also help you to stick to the diet for a long term.
3. Increased Leptin Levels
Leptin is a hormone that helps in regulating hunger as well as metabolism. A cheat day can help increase leptin levels, which help in decreasing hunger and boost overall metabolism.
4. Muscle Building
A high-carb cheat day is important for muscle repair and growth after an intense workout so if your goal is to build muscle then cheat day is best for you. It is beneficial for those who do strength training and bodybuilding.
5. Social Flexibility
A cheat day can also provide your flexibility and freedom in social settings. Like if you are on a diet and an event occurs on your cheat day then you can easily eat anything without restrictions and enjoy family gatherings, celebrations and dining out, without feeling guilty.
6. Reducing the Risk of Cravings
Some people get bored by following a restricted diet for months, cheat day is a good option for those who want to reduce their craving and eat something a day according to their choices. This can help you stay committed with your weight loss journey.
Vince Gironda’s Review on Steak and Eggs Diet
Vince Gironda, a legendary bodybuilding coach and trainer known for his unconventional approach to fitness and nutrition, was an advocate of high-protein, low-carbohydrate diets, which aligns closely with the Steak and Eggs Diet. The diet was introduced by him in the 1950s which is now considered as a variation of another diet called carnivore diet. Vince Gironda recommends egg yolks often as it is rich in fats and essential vitamins. The steak and eggs diet is a rich source of both protein and fats by eating animal products and removing carbohydrates.
He also emphasized the importance of eating low-carb in order to achieve lean, muscular physique. This diet is based on things which Vince wants in a life of bodybuilders or something who wants to lose some weight. Gironda believed that consuming enough protein was essential for muscle repair and growth, while fat was necessary for hormone production and overall health.
When to Eat Your Meals in Steak and Eggs Diet?
Well Vince Gironda diet approaches the steak and eggs as the main part of the diet yet no specific time is provided to consume both meals.
People usually take 2 meals a day especially when they follow a restricted dietary approach but according to the recent research it indicates to take both meals before sunset. It helps you to digest food better and boost energy levels.
Nutrition value : Steak and Eggs Diet
Steak and Eggs 7-Day Meal Plan Chart
Benefits of Steak and Eggs Diet
The Steak and Eggs Diet offers several potential health benefits, particularly for those seeking a high-protein, low-carb, and nutrient-dense approach to eating. Here are some of the key benefits associated with this diet:
1. Supports Muscle Growth and Maintenance
This diet includes eggs and steak, they both are considered an excellent protein source which helps in muscle building and repairing. Consuming animal based food can provide you high quality protein that supports the making of lean muscle when combined with resistance training.
2. Promotes Fat Loss
Steak and eggs is a high protein and high fat diet while minimizing carbohydrates, It helps the body to enter ketosis. The high fat found in both steak and eggs can help in removing overall calories which results in weight loss.
3. Improved Energy Levels
The low-carbohydrates in this diet helps in managing blood sugar levels, whereas the high protein and fat in this diet found on eggs and steak helps in providing energy boosting. It gives you energy whether you are active or involved in intense exercise.
4. Enhanced Nutrient Density
Both elements in this diet like steak as well as eggs which are rich in vitamins and minerals like vitamin b, iron, zinc and vitamin D. These nutrients help in production of red blood cells, and improve brain health as well as reduce inflammation.
5. Supports Hormonal Balance
The fats found in both eggs and steak, particularly saturated fats, helps in supporting overall hormone production like testosterone and other vital hormones which are necessary for muscle function and overall well being.
6. Improved Mental Clarity
Eggs are rich in choline, which play an important role when it comes to brain health like brain function as well as memory. Also omega-3s that are found in steak fat and eggs can help support cognitive function and sustain energy.
Side effects of Steak and Eggs diet
Steak and eggs diet do have many benefits but there are also some side effect which are as follow
- Kidney stones risk.
- Cardiovascular Risk.
- Increased Risk of Heart Disease.
- Keto flu.
- Digestive issues like constipation, bloating gas and indigestion.
- Vitamin C and fiber deficiency.
- Dehydration.
- hormonal imbalances.
Also Read: Is Protein Powder Made from Worms? Exploring Insect-Based Protein Sources
Conclusion
In conclusion, the Steak and Eggs Diet offers a straightforward and nutrient-dense approach to eating, focusing on high-quality animal products to support muscle growth, fat loss, and overall health. By providing a rich source of protein, healthy fats, and essential vitamins and minerals, this diet can help promote satiety, stable energy levels, and improved metabolic function. While it may not be suitable for everyone due to its restrictive nature.