November 6, 2016

Steak and Eggs Diet: Effective for Fat Loss or Waste of Time?

steak and eggs diet
Is the Steak and Eggs diet for you?
Before you read this, please note that I am not a medical doctor or a nutritionist. For this reason, I beg you to consult with one or the other before engaging in any kind of lifestyle change.

That being said, let’s talk about a very interesting diet plan that works well, specifically with body builders and extreme trainers. The diet is as simple and succulent as it sounds: meet the Steak and Eggs Diet.

The Steak and Eggs Diet plan

The Steak and Eggs diet is exactly what it says it is: a diet plan in which the only two staples are red meat and eggs.

You will often hear 2 words related to the diet that you may or may not be familiar with:

Ketogenic- A ketogenic diet is one where fats, oils, and proteins are key items. No carbohydrates are included. The purpose is for body fat to be the main source of energy, in order for it to be burned by physical activity.

Intermittent Fasting (IF)- Intermittent fasting is eating for specific windows of time only. It is harder to overeat when you are allowed to eat large meals as long as you stick to a time limit. In the Steak and Eggs diet you are asked to eat just twice per day with no snacking in between meals.

steak and eggs

Who came up with the Steak and Eggs diet?

The diet was first proposed by Vince Gironda, a famous iron man trainer who is especially known for mentoring Arnold Schwarzenegger, among other celebrities. Gironda’s body was the epitome of bodybuilding: strong, muscular and all natural. The secret, according to Gironda, was to engage in a diet plan that is rich in fats and proteins.

Requirements of the diet

For this diet, you are asked to do two key things. The first is to eat nothing but eggs and steak. The second is to eat only twice a day.

The amounts of food vary per body weight, but it is recommended that you eat about three quarters to half a pound of meat combined with 5 to 6 eggs on both meals.

Cooking methods allowed

You can eat your steak and eggs however you want. Butter is allowed as a medium for frying, if this is your preferred cooking method. Other ways to eat the meals and make the same two foods more varied include:

  • Deep-fried meat and fried eggs
  • Scrambled eggs and grilled meat
  • Pan fried eggs and meat
  • Raw meat and cooked eggs (and vice versa)

Length of the Steak and Eggs diet

You eat the steak and eggs for four days. The fifth day is a cheat day. During this day you can eat as much as you want of whatever you want.

According to practitioners, you should continue to repeat this eating cycle until you reach your goals.


Who is the Steak and Eggs diet for?

Diets that are ketogenic, that is, that use fat to emulsify and burn itself, are usually recommended for certain lifestyle types:

1. Bodybuilders and cross fitters-

These athletes are more likely to gravitate toward this diet because they need maximum muscle definition and fat burning in the least amount of time possible. Also, the diet is very easy to follow because it curbs your appetite no matter how much you train. You will always feel satisfied and well fed. Moreover, your energy levels will come from the calorie storage within your own body. As a rule, suppressing the consumption of carbohydrates compels the body to burn its own fat as energy.

2. People who have to lose a lot of weight in very little time due to health conditions

In some extreme cases, people who are morbidly obese must lose weight and drop dangerous levels of body fat quickly prior to surgeries and other interventions.

One way that medical doctors do this is by prescribing a high-protein, high fat and zero carb ketogenic diets.

3. People who wish to temporarily* lose weight, quickly

Of course, you could also go ahead and try the diet to prepare your body for a special occasion. The only reason why I emphasize on the word “temporarily” is because not everyone is well suited for the repetitive dieting and intermittent fasting that this diet requires. Therefore, unless you are willing to follow the rhythm of the diet, always know that maintenance of weight loss is key. Always have an alternative action plan to keep the pounds off.

4. Paleo practitioners

People who follow the “caveman diet,” which attempts to replicate the eating habits of the Stone Age man, may enjoy the Steak and Eggs diet because these two foods are staples on the Paleo plan.


Who should not follow the diet?

As I stated at the beginning of the article, I am neither a medical doctor nor a nutritionist. I cannot tell you what to do with your health, but here are some universally accepted pointers that make sense as to who should not try this diet plan.

1. People with health issues, such as high blood pressure, cholesterol issues or diabetes

High blood pressure (hypertension), uncontrolled cholesterol, and diabetes are pretty serious conditions. When they become unmanageable, medical professionals must intervene. This is precisely why you have to check with your physician prior to doing anything new, like trying a new diet. You must know your health status prior to making extreme changes.

2. Pregnant women

Pregnant women have unique needs that rise from having to take care of two or more bodies, rather than one. Moreover, pregnant women require a range of different minerals, vitamins, carbohydrates, proteins and fats that have nothing in common with those of a regular person. Do not attempt any diet plans during your pregnancy unless your doctor has prescribed one for you.

3. Children

As with pregnant women, children also require a unique range of nutrients that go hand in hand with their health conditions and energy levels. Do not deprive children from nutrients or stick them to extreme diets. It is not only dangerous, but also a cruel and negligent thing to do.

4. People with compromised immune systems

Since eggs and red meat should be well cooked to avoid exposure to bacteria, it is best if someone with low immune systems refrain from taking the risk of eating foods such as these.

5. People with a history of eating disorders

Diets become dangerous when they taken too seriously. If you have a history of eating disorders, or a tendency to obsess over weight, please do not engage in practices that may make your problem worse. Consult a dietitian and seek some counseling if you think you may have a condition of this kind.

Things to consider

When engaging in a diet such as this one, consider the following issues that may arise.

1. Changes in your breath

Your body chemistry is likely to change completely when fat is used as the body’s key energy burner. This may reflect on your body odor but, especially, your breath. Drink a lot of water to keep your mouth moist and avoid halitosis.

2. Bowel movements

Only you know how your stomach reacts to eggs or red meat. If you already have irritable bowels, chances are this diet may not be for you. Watch carefully what you eat and test your body’s digestive ability prior to starting any diet.

3. Psychological effects

As a warning, allow me to remind you that some people are more prone to compulsive behaviors than others. Some people who find excitement in losing weight quickly may become too fixated on losing weight. Remember that dieting is a lifestyle change, not an abrupt or temporary practice. Take it easy and enjoy the process.

4. Aversion to smells and texture

Dieters who get easily bored may not be able to do more than 2 or 3 cycles of the diet. There is a cheat day every 5th day of the cycle. Still, this may be an issue once you have to go back to your 4-day window.


Conclusion on the Steak and Eggs Diet

The Steak and Eggs diet is perfect for athletes who wish to gain maximum muscle definition in a short period of time. It is also awesome for those dieters who love fats and protein because they are more likely to be willing to do the cycle a few times over.

The pros:

  • It is cheap. Meat and eggs are easily available and not expensive at all.
  • It is filling.Fats and proteins keep your appetite oncheck.
  • It is short.Four days plus a cheating day seem pretty easy to do. Just plan your week ahead.

The cons:

It is limited- 2 items to eat for four days twice a day may be unnerving to some dieters.
Two meals a day – Intermittent Fasting (IF) is one of the methods by which the diet works
No snacking – Some people have a habit of snacking and eating. You cannot do that in this diet plan.

This diet seems great for some folks. Still, moderation is key. Look for diet plans that are varied, easy to stick to, and fun for you. Be moderate in your eating, but also with dieting. You only get one body. Treat it like what it is: the home to your heart and soul.









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