Steak and Eggs Diet: Fat Burning Regimen for You

The Steak and Eggs Diet is a zero carb, carnivorous diet consisting of two proteins: steak and eggs.

Created by bodybuilder Vince Gironda in the 1950’s, the diet is based on an old-school bodybuilding plan high in protein, moderate to high fat, and low in carbohydrates. While it sounds similar to a ketogenic, or carnivore diet, it differs because it includes a “cheat day” to refeed on carbohydrates. 

Essentially, the diet is 5 days on and 1 day off. Sounds easy enough, right? Let’s take a deeper look. 

Steak & Eggs Diet Basics

To follow a steak and eggs diet it’s simple. The following is a list of requirements: 

  • Every meal should contain between 4-6 eggs, and 0.75 to 1.5 lbs of steak 
  • Eat two meals per day anytime of the day
  • Every 6th day is for re-feeding of carbohydrates

Repeat this process until you achieve the results wanted.*

It’s important to note that no other foods besides steak and eggs should be eaten between the two meals and condiments such as salt and pepper are allowed. Meals can be eaten at any time of the day, but it’s recommended for lunch and dinner, which encourages intermittent fasting. IF kicks the body into a state of ketosis where the body burns fat for fuel. The only two beverages that are allowed include water (lots of it) and black coffee. Anything other than that can stunt results.  

Steak and Eggs Diet Meal Plan


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: Pasta with Chicken, Fresh Salad, Piece of Fruit


  • Lunch: 1 LB Steak, 3 Eggs
  • Dinner: 1 LB Steak, 3 Eggs

Steak and Eggs Diet Health Benefits


Weight Loss

The biggest benefit of this diet and the inherent overall motivation people partake in is weight loss: specifically fat loss. A steak and eggs diet turns you into a fat burning furnace by allowing your body to burn fat. Since there are no carbohydrates fueling the body, the liver converts fat into fatty acids and ketone bodies, which replaces glucose as an energy source. In layman's terms, you’re a fat burning machine! 

Better Mood & Satiety

With a high fat, high protein diet your body is satiated longer thereby reducing those irritating food cravings. Protein is the most satiating out of all the macronutrients and reduces the level of the hormone ghrelin - otherwise known as the monster making you cranky. Without carbohydrates, the body doesn’t experience those high-low energy levels and can keep you fueled for longer periods of time. 

Muscle Growth

Muscles in the body are almost entirely made of protein. Therefore, a high protein diet like this will help not only maintain, but also build muscle mass. If you’re trying to lose weight and build muscle at the same time, the steak and eggs diet is a great way to do this. 

Increased Nutrient Density 

Not only does a steak and eggs diet increase satiety because of its protein content, but both eggs and steak are loaded with quality nutrients like minerals and vitamins. One large egg alone contains 28 g of calcium, 6g of Magnesium, 98.5g of Phosphorus, 68.5 mg of Potassium, 17.5 ug of Folate, and 79.5g of Vitamin A. Steak on the other hand is rich in other important micronutrients, can prevent iron deficiency and is good for mental health. 

Effectiveness and Convenience

The rules of the diet are simple and easy to follow. Not to mention it’s a very efficient way to reach your goals. People on this diet usually see results within a few days of starting. It’s minimal meal prep, and you don’t have to count calories. You simply eat as much as you want stress-free and are completely satiated in return. 

Bodybuilding on a Steak and Eggs Diet 

Weight lifter deadlifting barbell

While a steak and eggs diet might work for some bodybuilders, it won’t for everyone. It really depends. Hardcore bodybuilders looking to bulk up need a sufficient amount of carbohydrates.

Carbs can help prevent muscle loss and also be a fuel for energy.

Therefore, a more conventional style of bodybuilding diet might be a better option. On the other hand, if you’re simply trying to lose fat and get shredded, the steak and eggs diet might be the way to go. It not only kicks you into a state of ketosis where you’re a fat burning machine, but it also increases testosterone.

This will help you maintain more of your muscle during a cut. 

Testosterone on a Steak and Eggs Diet

A steak and eggs diet is loaded with saturated fat and saturated fat can lead to creating testosterone.

What does this mean exactly?

While eating a steak and eggs diet, your body will produce more testosterone as well as more muscle mass. Many men have found their testosterone levels increase dramatically after partaking in this high protein diet. 

Steak and Eggs Diet Side Effects 

It’s evident that the steak and eggs diet is successful for weight loss, however, there’s still some downsides to this way of eating.

One of the drawbacks of this diet is that it can be difficult for people to build muscle. This is because for some people they need carbohydrates to do this. 

Another downside is that this diet lacks vegetables and other healthy foods pertinent to a well-rounded diet. Vegetables are vital to your overall health and well-being because they contain necessary nutrients, vitamins, and minerals that correlate with almost every positive health effect out there.

A diet high in red meat can increase the risk of cardiovascular disease and certain cancers and should be consumed sparingly. 

Lastly, a diet consisting solely of steak and eggs is not sustainable long-term. Your body needs carbs to perform specific bodily functions and without it, it won’t function properly.

There has also been a link between dietary cholesterol and blood cholesterol levels, which raises a level of concern. Word to the wise: consult your doctor. 


A steak and eggs diet may be a temporary change to shred fat, but it's not a sustainable diet long-term.