The Core Rules of the Steak and Egg Diet
At its most basic, the steak and egg diet is incredibly simple. You eat nothing but steak, eggs, and occasionally use some animal-based fats for cooking, such as butter or tallow. Salt and pepper are typically the only other allowed additions for seasoning. The traditional approach, which is a form of cyclic ketogenic diet, operates on a schedule, such as five or six days of strict adherence followed by a refeed or "cheat" day.
The All-Animal Focus
For the core days of the diet, the food list is extremely short, focusing entirely on animal products. This intense restriction is what forces the body into a state of ketosis, where it burns fat for fuel rather than carbohydrates.
Allowed on Standard Days:
- Steak: Any type of beef steak is permitted, with fatty cuts often preferred to ensure sufficient fat intake, which is essential for ketosis.
- Eggs: Chicken eggs are the primary choice, and they can be cooked in various ways—scrambled, fried, or hard-boiled. Some versions of the diet also include other animal proteins, such as fish or poultry.
- Fats: High-quality animal fats like butter or tallow are used for cooking.
- Seasonings: Salt and pepper are generally the only condiments allowed.
- Beverages: Water and black coffee or mineral water are the only beverages permitted.
Modern Interpretations and Refeed Days
Over time, some followers of the diet have adopted less stringent versions to mitigate potential side effects like nutrient deficiencies. The inclusion of a refeed day is the most significant deviation from a zero-carb approach.
The Cyclical Carb Refeed
Historically, the carb refeed was designed to replenish liver glycogen stores, which can deplete during a low-carb phase and impact exercise performance. On this refeed day, typically every fifth or sixth day, individuals can consume carbohydrates and a wider variety of foods.
Allowed on Refeed Days:
- Clean Carbs: Some versions suggest clean carbohydrate sources like sweet potatoes, plain white rice, or root vegetables.
- Other Proteins: Fish, pork, and other meats are sometimes included to add variety.
- Limited Vegetables: Green leafy vegetables are often incorporated during the refeed period.
- Small amounts of fruit: Berries are sometimes permitted due to their lower sugar content.
Comparison: Traditional vs. Modern Steak and Egg Diet
| Feature | Traditional Steak and Egg Diet | Modern Steak and Egg Diet |
|---|---|---|
| Core Foods | Only steak and eggs | Steak, eggs, with limited additional animal products |
| Carbohydrates | Excluded completely, except on designated refeed days | Excluded on most days, but often allows for clean carb sources on refeed days |
| Vegetables | None allowed | Green leafy salads or steamed vegetables on refeed days |
| Fats | Primarily butter and animal fats for cooking | Can include a wider range of healthy fats like avocado oil |
| Meal Frequency | Usually two meals per day | May vary, some incorporate intermittent fasting |
| Nutrient Balance | High risk of deficiency in fiber and vitamins due to restriction | Acknowledges potential deficiencies and includes some plants on refeed days |
| Sustainability | Difficult to maintain long-term due to monotony and lack of nutrients | Slightly more sustainable with carb-cycling and varied foods |
Nutritional Considerations and Potential Risks
While the diet is praised for its simplicity and potential for rapid weight loss, it's not without risks. The extremely restricted food list can lead to significant nutrient deficiencies over time, including a lack of fiber, which can cause constipation and negatively affect gut health. Some modern interpretations try to address this by allowing limited vegetables and other foods.
It's also important to note that the high intake of saturated fats and cholesterol requires monitoring, especially for individuals with a history of cardiovascular issues. Before beginning such a restrictive eating plan, consulting a doctor is highly recommended.
Conclusion
While the core of the steak and egg diet is very restrictive, limiting intake to only steak, eggs, water, and fat for the majority of the week, its modern interpretations are more flexible. The addition of cyclical carbohydrate refeeds and limited non-starchy vegetables provides a more balanced approach that may be more sustainable and mitigate some of the nutritional risks. However, the foundational rules emphasize the elimination of all carbohydrates and a focus on high-fat, high-protein animal products to induce ketosis. Ultimately, the specifics of what you can eat on a steak and egg diet depend on whether you follow the original, more rigid protocol or a more flexible, modern interpretation that includes scheduled refeed days.
