Steak and Eggs Diet

Steak and Eggs Diet

The Steak and Eggs Diet is a carnivorous, no-carb diet that only includes steak and eggs as sources of protein.

The diet was developed by legendary trainer Vince Gironda in the50s and is based on an old-school bodybuilding regimen that emphasizes a high protein, moderate to a high fat, and low carbohydrate intake. While it may sound similar to a keto diet or carbs, it is different since it includes a “cheat day” to refeed carbohydrates.

The diet consists essentially of 5 days of eating and 1 day of not eating. Sounds simple enough, doesn’t it? Let’s have a closer look.

Steak and Eggs Diet 101

The steak and egg diet is one of the easiest fat loss/muscle gain diets that exist. Here’s what it involves:

  • Consume 4-6 eggs and 0.75 to 1.5 lbs. of meat at every meal.
  • Eat two meals per day.
  • Refeed with carbohydrates every sixth day.
  • Continue doing this until you get the desired outcomes.

It’s vital to remember that only steak and eggs should be consumed in between meals, though seasonings like salt and pepper are OK. Meals can be had at any time of the day, but intermittent fasting (IF) is encouraged for lunch and dinner. IF induces a condition of ketosis in which the body burns fat for energy. 

The only liquids consumed on the steak and eggs diet are water and black coffee. 

Sample Steak and Eggs Diet Plan

Though you can eat your two meals at any time of the day, having them at lunch (12 pm) and Dinner (8 pm) allows you to follow the 16/8 intermittent fasting plan, where you do not eat for 16 hours out of every 24 hours. Combining IF with the steak and eggs diet will massively boost your fat loss.

Here is a sample Steak and Eggs Diet Plan:


Meal One (12 pm): One pound steak / 3 eggs

Meal Two (8 pm): One pound steak / 3 eggs


Meal One (12 pm): One pound steak / 3 eggs

Meal Two (8 pm): One pound steak / 3 eggs


Meal One (12 pm): One pound steak / 3 eggs

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Meal Two (8 pm): One pound steak / 3 eggs


Meal One (12 pm): One pound steak / 3 eggs

Meal Two (8 pm): One pound steak / 3 eggs


Meal One (12 pm): One pound steak / 3 eggs

Meal Two (8 pm): One pound steak / 3 eggs


Meal One (12 pm): One pound steak / 3 eggs

Meal Two (8 pm): Chicken pasta / creamed rice/fruit


Meal One (12 pm): One pound steak / 3 eggs

Meal Two (8 pm): One pound steak / 3 eggs

Benefits of the Steak & Eggs Diet

Vince Gironda used the steak and eggs diet to help get some of the best bodybuilders of the 60 and 70s into contest shape. Even Arnold Schwarzenegger was known to use this, rather than a conventional bodybuilding diet, at times, to get into Mr. Olympia’s shape.

Fat Loss

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The main advantage of this diet and the primary reason why individuals follow it is weight loss, more specifically, fat loss. A steak and egg diet transforms you into a fat-burning machine by allowing your body to burn fat. Since the body is not being fueled by carbohydrates, the liver transforms fat into fatty acids and ketone bodies to take the place of glucose as an energy source. Simply put on the steak and eggs diet, you are a fat-burning machine!

Mood Enhancement

hand is selecting a happy mood smiley

Your body will feel fuller for longer on a high-fat, high-protein diet, which will lessen those annoying food cravings. Of all the macronutrients, protein is the most satiating because it lowers ghrelin levels, the hormone that makes you grumpy. The absence of carbohydrates allows the body to maintain steady energy levels for extended periods of time.

Builds Muscle


All of the body’s muscles are composed of protein. A diet strong in protein, such as the steak and eggs diet, will, therefore, support the maintenance and growth of muscle mass. The steak and egg diet is a terrific strategy to achieve both weight loss and muscle growth at the same time.

Improved Macronutrient Density

The high protein level of a steak and egg diet not only makes you feel fuller longer but eggs and steak are also packed with vitamins and minerals. 28 g of calcium, 6 g of magnesium, 98.5 g of phosphorus, 68.5 mg of potassium, 17.5 ugs of folate, and 79.5 g of vitamin A are all found in only one giant egg. Contrarily, steak is high in other vital micronutrients, protects against iron deficiency, and promotes mental health.

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Easy to Implement

Diet guidelines with the steak and eggs diet are straightforward and simple to follow. And it gets results quickly!

Within a few days of beginning this diet, most people experience effects. You don’t need to check calories, and meal preparation is minimal. You may simply eat as much as you want, stress-free, and yet feel full.

Is the Steak and Eggs Diet Good for Bodybuilders?

mass gaining main1

Although a diet consisting solely of steak and eggs may be effective for some bodybuilders, it is not for all muscle builders. That is because, in order to bulk up, serious bodybuilders need to consume enough carbohydrates.

Carbs can be an energy source and a way to stop muscle atrophy.

So, a more traditional bodybuilding diet might be a better choice. On the other side, the steak and eggs diet can be the best option if all you’re after is to get shredded and shed fat. It raises testosterone and puts you into a state of ketosis where you are a fat-burning monster.

Doing this will allow you to keep more of your muscle during a cut. The diet’s rules are straightforward and simple to adhere to. So, our advice would be to use the steak and eggs diet as a short-term strategy to achieve rapid fat loss. Use it for 2-3 weeks at a time to get ripped, and then go back to a diet that allows you to get more carbs into your body around your workouts.


The steak and eggs diet was developed in the 1950s by the trainer to the champions Vince Gironda. Similar to the carnivore diet, it is a very beneficial method for losing weight. However, this is not the perfect diet, as it is too low in carbs, so you are missing such energy-enhancing nutrients as Vitamin B2 and Vitamin B6. 

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The bottom line is that the steak and eggs diet is a fantastic short-term weight loss strategy but should not be sustained for more than 2-3 weeks at a time. 

Frequently Asked Questions

Does the steak and eggs diet increases testosterone levels?

Saturated fat, which is abundant in a diet of steak and eggs, can produce testosterone.

Your body will manufacture more testosterone and muscle mass when on a steak and eggs diet. Many men have discovered that eating this high-protein diet causes their testosterone levels to rise sharply.

Are there any side effects to the steak and eggs diet?

This diet’s disadvantage is that it can be challenging for folks to gain muscle. This is because carbohydrates are essential to muscle building. With this diet, your blood sugar levels will be very low so that very little glucose will be sent to your muscle cells.

The absence of vegetables and other nutritious items essential to a well-rounded diet is another drawback of this diet. Vegetables are essential for your general health and well-being since they include essential nutrients, vitamins, and minerals that are linked to nearly all known health benefits.

Last but not least, a diet restricted to steak and eggs cannot be maintained over the long run. Your body cannot function effectively without carbohydrates in order to carry out certain biological processes.

Will the steak and eggs diet increase my cholesterol levels?

Yes, concerns have been raised by the discovery of a connection between dietary cholesterol and blood cholesterol levels on a steak and eggs diet. This may contribute to cardiovascular disease. Talk to your doctor if you have concerns, and remember: the steak and eggs diet is designed for short-term use only. 

Steve Theunissen

Steve Theunissen is a former gym owner and personal trainer based in Tauranga, New Zealand. He is the author of six hardcopy books and more than a hundred ebooks on the topics of bodybuilding, fitness, and fat loss.

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