Steak and Eggs Diet: Is It Good for Losing Weight? [Tips for Females]

What Is a Steak and Eggs Diet?

As you can guess by its name, the Steak and Eggs diet focuses on consuming steak and eggs as the main sources of nutrition. It means that this diet is high-protein and low-carbohydrate, which is why it’s popular in fitness and bodybuilding communities.

Here are some of the main points you need to know about the Steak and Eggs diet:

• High Levels of Protein: The diet values protein intake and is based on consuming steak and eggs to gain this protein, which is necessary for muscle growth, repair, and satiety.
• Low Carbohydrates: The Steak and Eggs diet doesn’t allow starchy foods like bread, pasta, rice, and sugary foods to keep the carbohydrate intake as low as possible and make the body burn fat for energy instead of carbs.
• Moderate to High Levels of Fat: The diet welcomes healthy fats from steak, eggs, and butter to provide energy and longer satiety and hence reduce calorie intake.
• No Processed Foods: The Steak and Eggs diet doesn’t allow processed foods, such as refined sugars, processed meats, and packaged snacks.
• Limited Variety: This diet is limited to steak and eggs, so the food choice is limited, but it is because it’s a short-term diet for a specific purpose, not a long-term lifestyle.

Who Is Vince Gironda?

Vince Gironda is known as one of the main promoters of the Steak and Eggs diet among bodybuilding and fitness communities. He believed consuming low carbohydrates and high levels of protein helps muscle growth, fat loss, and overall health.

His solution to reach these goals was to follow the Steak and Eggs diet. But how was he related to this diet? Vince Gironda - born in 1917 and passed in 1997 - was an influential figure in bodybuilding and fitness.

He was famous for innovative training methods, nutritional approaches, and training and mentoring bodybuilders. Gironda was in favor of a balanced, aesthetic physique, prioritizing muscle symmetry.

Vitamins, Minerals, and Calories

Steak and eggs are the two main ingredients in the steak and diet, and here are the vitamins, minerals, and calories you can receive by eating them.

1 Large Egg (50 grams)

• Calories: 71
• Protein: 6.24 grams
• Fat: 4.72 grams
• Carbohydrates: 0.36 grams
• Vitamin B12: 17% of the Daily Value (DV)
• Vitamin A: 6% of the DV
• Vitamin D: 5% of the DV
• Vitamin E: 3% of the DV
• Vitamin K: 2% of the DV
• Riboflavin (Vitamin B2): 14% of the DV
• Folate (Vitamin B9): 6% of the DV
• Iron: 5% of the DV
• Phosphorus: 5% of the DV
• Selenium: 22% of the DV

100 grams of Cooked Beef Steak

• Calories: about 250
• Protein: 26 grams
• Fat: around 17 grams
• Iron: about 2.9 milligrams
• Zinc: about 5.4 milligrams
• Vitamin B12: around 2.5 micrograms

Now that we are on the vitamins, minerals, and calories, it’s a good time to learn about the main benefits and side effects of the Steak and Eggs diet.

Steak and Eggs Diet Benefits

Here are the main advantages of the Steak and Eggs diet:

High Protein

The Steak and Eggs diet is designed to provide a considerable amount of protein, which helps maintain lean muscle mass, increase satiety, and improve metabolism.

Fats

Many people are concerned about the saturated animal fats in steak, as they think it can cause various health issues like cardiovascular diseases (source). However, different studies indicate that saturated animal fat is not significantly associated with heart disease, stroke, diabetes, death from heart attacks, and cancer (source).

Even many studies reported that saturated fat in the form of fresh red meat is healthy (source), as it provides numerous highly bioavailable nutrients, is highly satiating, and is associated with numerous markers of health, fertility, and longevity (source).

Satiety and Hunger Control

High levels of protein and fat produced in the Steak and Eggs diet make you feel full for a longer period as it takes longer for them to be digested, which means reduced hunger and daily calorie intake (source).

Weight Loss

More protein and fat and lower carbohydrates and calories directly lead to weight loss. Also, this method results in ketosis, i.e., burning fat for energy instead of carbs, which results in more fat melting in a shorter time (source).

Learn More: Is Steak Good for Weight Loss? The Best and Worst Cuts of Meat

Muscle Retention

Eating enough protein due to following the Steak and Eggs diet can help muscle retention during weight loss, which means maintaining metabolic rate and overall body composition.

Nutrition

Steak and eggs are good sources of necessary vitamins and minerals, such as iron, zinc, vitamin B12, and choline. Also, eggs can increase the HDL ("good") cholesterol (source).

Steak and Eggs Diet Side Effects

Here are the potential side effects of the Steak and Eggs diet. Remember that not all of them are to happen for everybody, but knowing the possible side effects helps you choose carefully and avoid potential problems.

• Nutrient Deficiencies: Some say that the restrictive nature of the Steak and Eggs diet and excluding a wide range of foods may cause nutrient deficiencies in some individuals.
• Digestive Issues: Excluding vegetables and eating only meat may cause digestive problems like constipation in sensitive people.
• Sustainability: The Steak and Eggs diet is not long-term, and keeping it for a long period can be challenging.
• Individual Variability: Some dieters may not be okay with eating the same ingredients at every meal for some time.

If you’re familiar with all-meat diets, you probably can think of similar diets focusing on meat and animal products. Let’s take a look at two other diets with the same basis as the Steak and Eggs diet, i.e., the Carnivore diet and the Lion diet.

Learn More: What Is BBBE Diet? Meal Plan, Side Effects, and Food List

Steak and Eggs vs. Carnivore vs. Lion Diet

The Steak and Eggs diet, the Carnivore diet, and the Lion diet are all meat-based dietary habits focusing on animal-based foods and limiting or removing carbohydrates and plant-based foods.

However, these diets differ in details and principles, which we’ll go through here. Learn more about the all-meat diets: All Meat Diet: Is It Healthy? Benefits and Result [Meal Plan]

The Steak and Eggs Diet

• Focus: Steak and eggs as the primary sources of nutrition
• Macronutrient Ratio: High in protein and fat, low in carbohydrates
• Variety: Limited to steak and eggs, but some versions allow occasional animal-based foods like fish, poultry, and dairy
• Benefits: Muscle growth, fat loss, and fullness

The Carnivore Diet

• Focus: Animal-based foods, including meat, fish, poultry, eggs, and some dairy (cheese, heavy cream, butter)
• Macronutrient Ratio: High in protein and fat, almost zero carbohydrates
• Elimination of Plant Foods: The Carnivore diet doesn’t allow any plant-based food, including fruits, vegetables, grains, legumes, and even plant oils
• Benefits: Better digestion, reduced inflammation, weight loss, and increased energy

Learn More: What Is The Carnivore Diet? Myth vs Fact

The Lion Diet

• Focus: Fatty cuts of meat, such as ribeye, pork belly, and chicken thighs
• Macronutrient Ratio: High in fat and protein, zero carbohydrates
• Benefits: Increased satiety, improved hormone balance, and sustained energy levels

Learn More: Lion Diet: Result, Menu and 30 Day Meal Plan [Expert Guide]

Is The Steak and Eggs Diet Good for Weight Loss?

Yes, the Steak and Eggs diet can be effective for weight loss, but remember that no diet or method works the same for everybody. You need to consider the following points about the Steak and Eggs diet.

• Calorie Restriction: The Steak and Eggs diet aims to limit/ remove carbohydrates and increase the intake of protein and fat, which can reduce the overall calorie intake leading to weight loss.
• Satiety: Protein and fat can make you feel full for a longer period; that’s why the Steak and Eggs diet can help control hunger and reduce calorie intake.
• Muscle Retention: Consuming high levels of protein helps muscle retention during weight loss, which is an essential point to consider for maintaining metabolic rate and overall body composition.
• Individual Variability: Various factors affect the success of a diet in an individual, such as metabolic rate, activity level, and overall calorie balance directly impact weight loss outcomes.
• Sustainability and Nutritional Balance: The Steak and Eggs diet is a special way of losing weight in the short term, and considering it as a long-term diet can be challenging for its limited variety and potential nutrient deficiencies.

Learn More: How to Get Vitamin C on Carnivore Diet? [Best Meat to Avoid Scurvy]

How Long Does It Take to Lose Weight?

As mentioned above, diets and weight loss do not follow a fixed pattern in everybody, and the time it takes to lose weight using the Steak and Eggs diet depends on your starting weight, calorie intake, activity level, metabolism, and body composition.

Generally, a safe and sustainable rate of weight loss can be around 1-2 pounds (0.5-1 kg) a week. But you may lose weight rapidly at first due to water weight reduction. Also, regular physical activity and exercise can promote weight loss results.

How Much Weight Can You Lose?

Again, the amount of weight you can lose on a Steak and Eggs diet is relative and dependent on your starting weight, individual metabolism, activity level, adherence to the diet, and overall calorie balance.

As mentioned above, 1-2 pounds (0.5-1 kg) per week can be a safe average, but you can increase or decrease it by consulting a registered dietitian or healthcare professional.

So, to reach the maximum healthy level of weight loss in the shortest time possible, we need to know what exactly we can eat on the Steak and Eggs diet. The following section illuminates us!

Read More: Does Carnivore Diet Lose Weight? How Fast? How Much?

Steak and Eggs Diet Food List

Here are the lists of the foods allowed and not allowed on the Steak and Eggs diet.

Foods to Eat

It’s no secret that the Steak and Eggs diet prioritises steak and eggs and focuses on them as the primary sources of nutrition. However, some individuals can make minor changes according to their needs and preferences, as mentioned below.

• Steak: Different cuts of beef, including ribeye, sirloin, filet mignon, or flank steak.
• Eggs: Opt for whole eggs with the yolk. You can fry, boil, poach, or scramble them as you like.
• Other Animal Proteins: While not part of the traditional Steak and Eggs diet, some variations can include chicken, fish (salmon, tuna, etc.), pork, lamb, or turkey.
• Animal Fats: Butter, lard, tallow, etc.
• Water and salt

Foods to Avoid

Generally, everything other than steak and eggs must be avoided during the short time of the diet, but here’s a list of the foods to avoid on the Steak and Eggs diet to reach optimum results.

Carbohydrates including the following must be avoided:

• Grains (wheat, rice, oats, barley, quinoa, etc.),
• Legumes (beans, lentils, chickpeas, etc.),
• Potatoes (white potatoes, sweet potatoes, etc.),
• Bread and Pasta (all types of bread, rolls, wraps, tortillas, and pasta),
• Sugary Foods (candy, chocolate, and sugary snacks),
• Sugary Drinks (sodas, fruit juices, and sports drinks),
• Sweetened Desserts (pastries and ice cream),
• Fruits,
• Processed Foods (packaged snacks and chips),
• Processed Meats (sausages, bacon, deli meats),
• Fast food and Fried Foods,
• High-Carb Dairy Products (milk and yoghurt).

So, the question is, how many of these foods can we eat every day? Let’s find out in the section below.

How Much to Eat Per Day?

The amount to eat per day on the Steak and Eggs diet depends on your individual preferences in addition to your age, gender, activity level, metabolism, and goals. However, two meals a day is okay.

You need a professional to help you decide the optimised amount of meals per day but to get a general picture, you can remember the following points:

• Protein Intake: About 0.6-1 gram of protein per pound of body weight (or 1.3-2.2 grams per kilogram). Don’t consume in excess.
• Fat Intake: Moderate to high
• Caloric Intake: To lose weight, aim for a moderate calorie deficit, about 500-1000 calories below your maintenance level

Considering all the points mentioned so far, we need a careful meal plan to 

Weekly Steak and Eggs Diet Meal Plan

Following a Steak and Eggs diet is simple, and you only need to

• Contain 4-6 eggs and 0.75 to 1.5 lbs of steak in every meal
• Eat two meals a day at any time you like
• Re-feed carbohydrates every 6th day

And continue this process to reach your goals.

Considering the foods, meal plans, and the amount of protein and fat, is the Steak and Egg diet good for females? Scroll to find out!

Is the Steak and Eggs Diet Good for Females?

Whether the Steak and Eggs diet is suitable for females is related to individual health, preferences, and goals. But to see if this diet is good for women, we can consider the following important points.

• Nutritional Needs: Females have different dietary needs from males. So they need to go on a diet that provides necessary nutrients, such as iron, calcium, and folate. The Steak and Eggs diet can be a good source of protein and iron but may not very well reciprocate calcium.
• Hormonal Health: Hormones rule our health, but it’s more evident in females, so they need to keep a balance of hormones. Although protein and healthy fats in the Steak and Eggs diet boost hormone production, the lack of other sources may affect hormonal balance for some individuals.

How Long Should You Follow Steak And Eggs Diet?

The Steak and Eggs diet is generally a short-term diet. The duration of following the Steak and Eggs diet depends on your individual goals, health status, and preferences.

If you consult a healthcare professional first, you can decide the exact duration and continue it as long as you reach your goals.

What Is the Cheat Day for the Steak and Eggs Diet?

The purpose of a cheat day in diets is to let the dieter take a break from dietary limitations and eat foods not allowed in the diet.

However, since the Steak and Eggs diet is already a limited approach and excludes a wide range of foods, the concept of a "cheat day" does not apply to the Steak and Eggs diet.

Having said that, we need to mention that following the Steak and Eggs diet, you need to refeed carbohydrates every six days.

Testosterone on a Steak and Eggs Diet

As mentioned above, protein and fat promote hormone production. Testosterone is an essential male hormone influencing muscle growth, bone density, and overall health.

Some studies suggest that a higher intake of dietary fat, including saturated and monounsaturated fats found in steak and eggs, may positively influence testosterone levels.

However, testosterone production is not only dependent on protein and results from a complex interplay of multiple factors, including genetic, hormonal, and lifestyle.

Constipation on a Steak and Eggs Diet

The Steak and Eggs diet doesn’t allow carbohydrates and fibre-rich foods, which can cause problems in bowel movements like constipation.

To solve the constipation problems faced in all-meat diets, check here: Carnivore Diet Constipation [5 Ways to Fix it]

Summary

The Steak and Eggs diet can be a good short-term approach for fat melting and weight loss in some individuals. To learn if it’s a good diet for you, you need to have a healthcare professional check your situation, including body composition, age, gender, weight, health status, and other important factors.

FAQ

Here, you can find the answers to the most frequently asked questions about the Steak and Eggs diet.

Can Eating Too Much Steak Cause Constipation?

Yes, overeating meat can cause constipation in some people.

When Should I Eat Steak and Eggs?

Eating steak and eggs does not have a special time, and you can have them for all meals.

Are Steak and Eggs a Complete Protein?

Yes, steak and eggs are considered complete proteins because of containing the necessary amino acids.

How Many Calories Are in a Steak and Eggs Breakfast?

The calorie content of a steak and eggs breakfast depends on the specific cuts of steak, cooking methods, and the amount consumed. On average, a steak and eggs breakfast can contain 300 to 600 calories.

Who Eats Steak and Eggs?

Steak and eggs can be consumed by everybody who doesn’t have special restrictions and health problems.

Is Steak or Chicken Better for Fat Loss?

Both steak and chicken can boost fat loss, as they contain high levels of protein. But steak can be a better option for containing high amounts of fat, which promotes ketosis and satiety.

Is Steak Good for Belly Fat?

Steak, like any protein source, can help fat loss. However, melting belly fat needs an overall calorie deficit, regular exercise, and a proper diet.