Subj: The Steak and Eggs Fat Loss Diet
For over 50 years the Steak and Eggs diet has been a staple for bodybuilders looking to rapidly shed body fat.
The Steak and Eggs diet was the brainchild of bodybuilding legend Vince Gironda, and is not only the simplest diet you’ll ever do, but also one of the most effective.
If you’ve never heard of Vince Gironda, he was trainer to some of the biggest names in Hollywood and fitness including Arnold Schwarzenegger, Frank Zane, and Clint Eastwood. Vince was renowned for his advanced training methods as well as his outstanding physique which he maintained well into his 50’s.
Unlike most bodybuilding diets, with the Steak and Eggs diet there are no complex rules or regimens, and you can achieve rapid fat loss without the headache of constantly counting calories or measuring macros.
There are only 4 simple rules you need to follow:
Eat only two meals per day.
Those two meals consist of 1 steak and 4 eggs, both cooked in butter.
Drink only sugar free drinks such as water, black coffee, or tea.
Once a week take a cheat day in which you can eat whatever you want.
That’s it. Just eat two meals a day of steak and eggs and watch as the fat melts off.
How long can I stay on the Steak and Eggs diet?
With some discipline you can stay on a Steak and Eggs diet indefinitely. Steak and eggs are two of the most nutritious foods a man can eat. Together they contain every amino acid that your body needs to function properly, as well as many essential vitamins and minerals including zinc, selenium, B vitamins, potassium, and iron. Those nutrients that steak and eggs don’t provide can be replenished on your weekly cheat days.
Vince Gironda stayed on a Steak and Eggs diet for years giving him one of the best bodies in the business and helping him maintain a lean appearance year round.
Why does the Steak and Eggs diet work?
The Steak and Eggs diet is a ketogenic diet, meaning it is high in fat, moderate in protein, and low in carbohydrates. Carbohydrates are your body’s primary source of energy, but when they aren’t present your body must turn to its fat reserves for energy.
The Steak and Eggs diet works because it provides the body with as much protein and fat as it needs to prevent muscle loss, but due to the lack of carbohydrates you still remain in a caloric deficit.
How much weight will I lose on the Steak and Eggs diet?
The Golden Rule of weight loss is that if you consume fewer calories than your body burns you will lose weight. It’s simple thermodynamics.
Looking at the caloric load of both steak and eggs we can calculate the number of calories you’ll be consuming per day. Subtract this from your body’s daily energy expenditure and you will know how much fat you’ll lose. (For reference, a pound of fat is equal to 3500 calories.)
1 steak (defined as 251g) = 679 calories
4 whole eggs = 294 calories
2 tbsp butter = 204 calories
Total = 1177 calories per meal
So (1 steak + 4 whole eggs + 2 tbsp of butter) x 2 meals per day = 2,354 calories
As the daily energy expenditure of the average adult male is 3000 calories, this is a daily reduction of 646 calories. Combine that with exercise and you’ll probably lose around two pounds of fat a week.
It should be noted that ketogenic diets such as the Steak and Eggs diet are extremely muscle sparing, meaning most of the weight lost will be from fat rather than muscle.
Won’t I be hungry eating only steak and eggs?
No. Protein is very filling. Two steaks and eight eggs each day should keep you plenty full. During for first week or so you will crave the carbohydrates that your body is used to, but once your body adjusts to a low carbohydrate diet you’ll feel fine.
What can I eat on my weekly cheat day?
Anything. There are no limits to what you can eat, but try to limit how much you eat. Don’t eat a tub of ice cream and an entire cake just because you can or you’ll undo all the progress you made that week. [NOTE: I highly recommend eating some fresh fruit on your cheat days as Vitamin C is one thing which the Steak and Eggs diet lacks.]
Does the Steak and Eggs diet really increase testosterone?
The Steak and Eggs diet won’t directly increase your testosterone, as carbohydrates are necessary for adequate testosterone production. That being said, the number one thing a man above 15% body fat can do to increase his testosterone is lose body fat. So a Steak and Eggs diet can help you increase your testosterone levels via indirect means.
Can I eat anything other than steak?
It’s called a Steak and Eggs diet but if you want to get technical you could call it the Beef and Eggs diet. It doesn’t really matter if you’re eating filet mignon or ground chuck beef patties. If steak gets too expensive you can replace the steaks with ground beef. If you really get sick of beef and want to mix things up though, pork tenderloin works just as well.
Should I take supplements while on the Steak and Eggs diet?
While together steak and eggs provide all the amino acids and most of the vitamins and minerals your body needs, the one thing it is short on is Vitamin C. Because of this I would recommend eating some fruit on your weekly “cheat” days. Other than that there is no need for any supplementation.
Remember, six days of steak and eggs and one high-carb cheat day, and you’ll be looking lean and mean in no time.
Until next time,