Vince Girona first introduced the Steak and Eggs diet during the Golden Era of bodybuilding. He presented this diet to the world after applying it on himself for nine months while preparing for the 1962 NABBA Mr. Universe. This is the diet that made him achieve the most incredible aesthetic physique. Many others followed him and achieved their dream bodies too.
While searching for diet plans, you’ll encounter heap lots of diet plans bosting to either reduce weight or increase muscle gain, but not both at the same time. The steak and eggs diet does both at the same time.
What is the steak and eggs diet?
This diet is a virtually zero-carb diet, containing only two foods; steak and eggs. It is somewhat similar to a carnivorous diet, but unlike a carnivorous diet, it does not allow the consumption of fish, some dairy products, and animal products.
This diet is very high in protein, moderate in fats, and very low in carbohydrates. However, unlike many other zero-carb diet plans, it emphasizes a cheat day every 6th day. As a result, the diet is five days on and one day off. People often call this diet a ketogenic diet, but this is not correct, as ketogenic diets are high in fats and low in proteins.
This cheat day is intended to refill muscles with glycogen. It helps to boost performance levels.
Principles of the steak and eggs diet
The rule is straightforward; you have to eat steak and eggs twice a day and drink plenty of water. As you will be eating only two times a day, this way, you will also be doing some sort of intermittent fasting.
- Every meal should contain four to six eggs and 1 lb of steak.
- Two meals per day; breakfast and dinner or lunch and dinner.
- Refill muscle glycogen every sixth day, AKA cheat day.
- You can only use salt, pepper, and butter.
- Can’t eat any other food.
- Stay on this diet until you achieve your desired results.
As we can see, this diet is quite restrictive, but on the plus side, steak and eggs contain almost all the nutrients required by the body.
Nutrients in eggs and their benefits
One large size egg contains Vitamin B-12, B-9, B-6, E, K, A, and all minerals. Together all these provide fantastic health benefits to the body. It is low in calories; only 70 calories in 1 large egg. A high amount of protein; almost 6g and 5g of fats with little to no carbs.
Eggs are rich in good cholesterol (HDL) and improve cardiovascular health. They may not decrease the level of bad cholesterol (LDL), but their regular consumption will increase HDL in the body.
Being high in easily digestible protein, they can increase muscle growth and greater strength when combined with cardio exercise. Increased protein intake will also reduce age-related muscle atrophy or muscle loss.
Nutrients in beef and their benefits
Beef is a red meat containing a high amount of proteins, recently has got a bad reputation as more and more people are consuming white meat. To this day, red meat is as helpful as it was in history. A 100g of red meat contains 240 calories with 18g of protein, 19g of fats, and 0 carbohydrates. Other than these nutrients, it also contains quite a lot of minerals.
Being high in protein promotes muscle growth and reduces age-related muscle atrophy. It contains all the essential amino acids that our body needs.
No doubt red meat contains saturated fats, which are bad for health but don’t ignore the fact that red meat also contains Conjugated Linoleic Acid (CLA). Cla is trans-fat, which promotes cardiovascular health and also promotes weight loss.
Beef is rich in iron and increases the production of hemoglobin which results in improved blood circulation. Your immunity will increase, you will feel more energetic, and you will enjoy an improved sleep.
How steak and egg reduce weight?
People have been using this diet for decades, and it’s very effective. Taking a look from the scientific perspective, we can see that this meal does contain certain nutrients that can reduce weight.
- Since this diet is high in protein, it encourages satiety and therefore reduces food cravings.
- For every 1g of carbohydrate, the body has to store 3g of water. By decreasing the carb intake, your body will lose water weight.
- This diet is very low in carbohydrates and will force the body to go into the state of ketosis. Your body will use fats to produce energy. Ketosis can even lead to a decrease in appetite.
A steak and egg diet assists the fat loss with the combined effect on satiety, water loss, decrease appetite, and promoting fat for energy production.
Fruits and vegetables are a good source of vitamins and minerals, but they are not the only source. As discussed above, beef and eggs contain almost every nutrient required by the body for optimal working. With the consumption of this meal, your body will not face any deficiency of any nutrients.
How steak and egg increase muscle growth?
As we all know that proteins are the “building block” of our body. Not only is it involved in creating hormones and enzymes, but it also aids in the repair and growth of everything from our muscles to our bones and even skin.
High consumption of proteins increases muscle growth and prevents the atrophy of muscles. It will also prevent osteoporosis which improves bone health. With high protein consumption, you will get a lean body mass.
All in all, this is the perfect diet for anyone who wants to lose weight and get a lean body with muscle mass. This diet contains all essential nutrients and minerals, so you will not face any kind of nutrient deficiency. Besides weight loss and increase body mass, this diet improves the overall health of the body, and you will feel much more energetic.
- Effect of conjugated linoleic acid on testosterone levels in vitro and in vivo after an acute bout of resistance exercise. [Journal of strength and conditioning research. 2012] PubMed-NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22614148
- Decrease of serum total and free testosterone during a low-fat high-fiber diet. [Journal of Steroid Biochemistry. 1983] PubMed-NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/6298507
- Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies [BMJ.2013] Retrieved from http://www.bmj.com/content/346/bmj.e8539
- Protein supplementation does not alter intramuscular anabolic signaling or endocrine response after resistance exercise in trained men. [Nutrition Research.2015] PubMed-NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26428621