It Packs On The Protein
Americans aren’t just vitamin deficient. Many are also protein deficient. Despite the spike in popularity in protein shakes and protein bars, studies show that many Americans are not consuming enough protein on a daily basis.
In fact,a recent analysis found that one-third of adults are missing 30 grams of protein from their daily diet.
This is concerning, as protein is an essential nutrient for keeping our skin, hair, nails, bones, and cartilage healthy. It also plays a vital role in building muscle mass and repairing tissue. And, it’s needed to create enzymes, hormones, and other chemicals in the body.
If you feel like your diet is lacking in protein, steak is a great food to add to your diet. In fact, 3 ounces of steak provides your body with a whopping 26 grams of protein. Seeing as theUS Department of Agriculture recommends that you get 0.8 grams of protein per kilo of body weight, eating a few ounces of steak puts you well on your way to meeting your daily recommendations.
Potential Benefits Of The Steak And Eggs Diet
In terms of high-level evidence, there isnt much to say about the steak and eggs diet.
In other words, there is no reliable evidence to support it and the studies do not exist.
On the other hand, nor is there high-quality evidence against it.
Since there is little in the way of studies to verify the purported benefits of the diet, lets look at the positives and negatives that we do know.
Is It A Healthy Way To Eat
Whether this diet is healthy depends on how you define healthy.
I know, I know, that’s a lame answer. But, it’s true. People have different definitions and there may not be a single healthiest way to eat.
Even so, there are some areas we need to consider for this diet.
Butter, Saturated Fat and Health
The biggest argument against the diet tends to be that steak and eggs cooked in butter is unhealthy. Honestly though, thats not really accurate. Instead, the fears about fat and cholesterol have been majorly overblown and there is growing recognition that fat isnt really the villain at all . Instead, our low-fat high-carb diets may be doing far more damage to our health than fat ever did.
Like anything, fat is unhealthy if you consume too much of it and having some fat is critical to health.
In fact, one major issue in our society is that people consume large amounts of fat, sugar and carbs. Basically, we consume too many calories in general and thats the major issue, not fat itself.
At the same time, the high amounts of carbs in our diet plays a key role in the development of inflammation, which in turn is associated with a number of health conditions.
With this diet, your calorie consumption isnt too concerning because you arent eating anything else. Additionally, the diet is designed with bodybuilders in mind, so many people following it will be burning off a lot of that energy.
The Protein Content
What About Too Much Protein?
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Day One: Bring On The Beef
I had digestive problems, says Mikhaila Peterson. The diarrhoea lasted six weeks.
Ive called her up, on the morning of my first beef day, to get some tips for my new diet. Mikhaila is a 26-year-old who suffered badly with arthritis as a youngster. Shes not a medical professional, but she tried self-healing by adjusting her diet. She began by cutting out gluten, then going on an elimination diet, which removes foods people are commonly allergic to before adding them back in. A period of self-experimentation followed before Mikhaila settled on a zero-carb diet just greens and meat. The she took out the greens. Then all the meat except beef.
Mikhaila put her father on the same diet in April. When she had started on the only-beef regimen, her arthritic pain had gone within two weeks, she said. So did unrelated pain in her wrist, big toe and knees.
After a month and a half, she said, she started to notice her anxiety had lifted, and she saw improvements in short-term memory.
If someone told me a phone number, say seven digits, I couldnt repeat back to them, Mikhaila told me.
I can do that now. I can remember a whole bunch.
I buy some beef ribs, some steak and some ground beef. I go looking for beef jerky, but the store doesnt have it. It does, however, have beef sticks. I examine the beef sticks. They seem to be dried-out hot dogs, grass-fed, vacuum-sealed, and marketed at kombucha drinkers. I buy 12.
How Does The Diet Help You Lose Weight
First of all, there are several ways in which the steak and eggs diet could assist with weight loss.
It is fairly well accepted that protein is the most satiating out of all macronutrients and numerous studies demonstrate this point. Additionally, long-term adherence to a high protein diet reduces food intake .
Since the steak and eggs diet is extremely high in dietary protein, it should encourage satiety and thereby reduce food cravings.
As a result, people may naturally eat less, which leads to weight loss.
Consuming a high level of dietary carbohydrate fills the human bodys glycogen stores.
Glycogen is a stored version of glucose for energy purposes, and our body stores it in our liver and muscles.
However, for every one gram of glycogen we store, our body needs to retain approximately three grams of watera 3:1 ratio .
In other words, if we retain 350g of glycogen we will also be carrying around 1kg of extra water weight.
A diet that restricts dietary carbohydratesuch as the steak and eggs dietwill deplete our glycogen storage and this results in our body losing water weight.
This is one reason why low carb diets have a dramatic effect on weight loss in the first week or two: it is mainly water loss rather than fat loss.
Ketosis and Weight Loss
Although the steak and eggs plan isnt technically a ketogenic diet, it does share some of the same properties.
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Steak And Eggs Diet Results
The overall design of this approach does raise some questions, especially with the limited food selection. Nevertheless, the diet is extremely popular. One reason is just the simplicity, as following the eating style doesn’t involve meal planning, calorie counting, carb cycling or anything like that.
So then, it’s no wonder the diet is popular among bodybuilders.
Despite the limitations, some people do see results with this eating style
What Is The Steak And Eggs Diet
The steak and eggs diet was created by a bodybuilder named Vince Gironda in the 1950s.
It is a virtually zero carb, carnivorous diet that features only two foods steak and eggs.
The diet is a kind of old-school bodybuilding plan which is very high in protein, moderate to high fat, and low in carbohydrate,
However, unlike pure zero carb diets, this one emphasizes a cheat day every sixth day to re-feed on carbohydrates.
As a result, the diet is basically 5 days on and then 1 day off.
Some people refer to the steak and eggs diet as a kind of ketogenicor cyclical ketogenicdiet .
However, this is not entirely accurate since ketogenic diets are intended to be high in fat and to only contain moderate amounts of protein.
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Steak Can Improve Your Smile
As if we needed more reasons to convince us that steak is a healthy food for dinner turns out it can even protect our beaming smiles.
Believe it or not, steak is great for maintaining oral health. Medical organisations like the American Dental Association promote red meat consumption because red meat is rich in phosphorus, and phosphorus plays a big role in protecting bone and tooth enamel.
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 doesnt experience those high-low energy levels and can keep you fueled for longer periods of time.
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What Is Considered Red Meat
Meats are categorized as either white or red based off the amount of myoglobin found in the animals muscles. Myoglobin is a protein found in meat that produces a red color when its exposed to oxygen.
Red meat is the meat of mammals and includes the livestock category, which is pork, lamb, veal and beef.
The Best Ways To Store Your Meat And Poultry
- Store unwrapped fresh raw meat in clean containers in the coldest part of your fridge . If the container is ventilated to allow air circulation, you can keep it for up to 5 days .
- You can leave meat wrapped in its original packaging , but this keeps moisture trapped, which enables bacteria to grow. Meat refrigerated in its shop packaging should be used within 3 days.
- Before storing fresh chicken pieces in the fridge, remove the plastic wrapping and wash the meat, then dry it with paper towel before storing in a clean container.
- Store raw minced meat in the coldest part of the fridge and use within 3 days.
- Dont eat meat after the use-by date.
- Cool any leftover cooked meat or poultry as quickly as you can , and then put it in your fridge for later.
Freezing meat and poultry is a great way to stay organised. Here are some tips for freezing your meat safely:
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Healthy Ways To Cook Meat And Poultry
There are so many tasty ways to cook meat and poultry. Check out these tips:
- Choose a lean cut of meat or poultry. A trimmed pork chop, a lean rump steak or a chicken breast without skin or crumbs on the outside are a great place to start.
- Grill your meat, rather than frying it. And dont add extra oil when you are cooking.
- Use a low-fat marinade to give your meat and poultry a great flavour. Marinades also tenderise your meat and keep it moist during cooking.
- When you are roasting meat or poultry, sit it on a metal rack above the roasting pan so the fat drips off.
- And when you are slow cooking stews, curries and casseroles, try putting less meat or poultry in and adding more vegetables and pulses.
It Can Strengthen Your Immune System
If you’re looking for a food that can strengthen your immune system, steak is a great option.
This is because steak contains large amounts of zinc, which is a nutrient that helps strengthen the immune system. It evens helps promote a healthy brain and builds muscle mass.
In fact, the International Journal of Molecular Science found that those with a zinc deficiency were more likely to suffer from infections and inflammatory diseases.
The average person needs 8 to 11 milligrams of steak per day, and a 3 ounce cut of sirloin steak contains 4.89 milligrams.
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You May Lose A Few Pounds
Red meat is calorie-dense. Cut it out of your daily diet and you could see a lower number on the scale. Most portions of meat are more than the actual protein requirement, says Sally Warren, PhD, traditional naturopath at Metro Integrative Pharmacy. A three-ounce serving of beef can be around 170 calories. But a portion of beans can be around 100 calories and tofu around 70 calories.
It may not seem like a huge difference at first, but it can add up over time. A 2015 review article in the Journal of General Internal Medicine reported that people on a vegetarian diet lost more weight than those on a non-vegetarian diet. And vegans shed more weight than people who still ate eggs and dairy products.
Is Red Meat Healthy
The evidence shows that you can eat lean red meat as part of a heart healthy diet. However, high intakes of red meat increase your risk of heart disease and stroke by 16%5. Eating up to 100g/d of red meat increases risk of heart disease and stroke by 10-20%5. Therefore, the Heart Foundation suggests you aim for less than 350g of red meat per week.
If you do choose to eat red meat, think about how your red meat is prepared and cooked. Removing skin and visible fat is important, as well as choosing the leanest cuts.
Think quality over quantity.
If you do eat red meat, try replacing some of your red meat meals with vegetarian meals that use plant proteins . There are health benefits to this and its cheaper. Eating less red meat can also benefits the environment.
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Red Meat Is A Significant Contributor Of Nutrients In The Human Diet
For example, an interesting paper analyzed the contribution of red meat to vitamin B12, iron, and zinc status among 215,000 people across five ethnic groups in the United States.
These groups included those identifying as African Americans, Caucasians, Japanese, Latino, and Native Hawaiian people. Across these diverse groups of people, red meat contributed between :
- 19.7 to 40% of the recommended daily allowance for vitamin B12
- 11.1 29.3% of the RDA for zinc
- 4.3 14.2% of the RDA for iron
Furthermore, extensive research conducted in the United Kingdom made similar findings. The results of the first four years of the cross-sectional National Diet and Nutrition Survey demonstrated that meat and meat products contributed :
- 32-25% of the UKs reference nutrient intake for zinc
- 28-32% of the RNI for selenium
- 27-29% of the RNI for vitamin B12
- 18-21% of the RNI for iron
- 13-18% of the RNI for potassium
- 12-17% of the RNI for copper
Thus, removing red meat from the diet would clearly remove a large contributor to nutrient status for these vitamins and minerals across diverse populations and age groups.
Is The Diet Optimal
In my view, no the diet is not optimal.
Although we may hear the occasional story about anti-nutrients in fruit and vegetables, the vast majority of studiesincluding dozens of well-designed, systematic reviews and randomized controlled trialsfind benefit from these foods.
Personally, Im a big fan of steak and eggs. But I prefer to combine them with garlic, mushrooms, and other tasty plant foods.
However, this doesnt mean that people wont experience benefits, such as weight loss, from the diet.
Better satiety levels, easier weight loss, and greater lean mass are all potential benefits offered by the steak and eggs diet.
Lastly, if anyone is going to be eating so much steak, its a great idea to learn how to cook it for optimum taste.
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Steak Contains Vital Nutrients
Did you know that92 percent of the population has some form of a vitamin deficiency? While this statistic may sound scary, it’s important to know that a vitamin deficiency can easily be reversed by eating the right foods.
To avoid deficiencies, you should focus on eating foods that are nutrient-dense. And, it just so happens that steak is one of the most nutrient-dense foods out there. Here’s what you can get from just 6 ounces of T-bone steak:
78% of your RDA of vitamin B12
42% RDA of selenium
30% RDA of vitamin B3
30% RDA of vitamin B6
18% RDA of vitamin B12
18% RDA of iron
12% RDA of vitamin B1
As you can see, steak is a great choice if you’re looking for a nutrient-dense meal.
Does This Mean You Shouldn’t Eat Red Meat At All
Keep calm, carnivores. Because the study was based only on naturalistic observation, researchers have no control over the variables, nor predictions as to how changing your diet might help reduce the risk of future strokes. If you’re going to eat red meat, just do it in moderation: “It’s ok to eat red meat â preferably lean red meat â as long as you limit the amount,” Dr. Haring affirmed.6254a4d1642c605c54bf1cab17d50f1e
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Randomized Controlled Trials On Red Meat Intake
There have also been numerous randomized controlled trials on the health impacts of red meat intake, with both positive and negative findings.
Here are links to some of these RCTs alongside a summary of their findings for those who wish to investigate further.
Note: however useful RCTs might be, they cannot accurately predict long-term outcomes, and they are not designed to do so. Thus, it is difficult to apply the findings of RCTs to long-term health outcomes. However, they can show us the potential impact of different foods in the short term.
Eating Too Much Red Meat Could Be Bad For Your Health
Sizzling steaks and juicy burgers are staples in many peoples diets. But research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers, especially colorectal cancer.
A well-known study by the Harvard School of Public Health looked at the health effects of regular meat intake and found links to heart disease and cancer.
- One daily serving of unprocessed red meat about the size of a deck of cards was associated with a 13% increased risk of death from cardiovascular disease or cancer.
- One daily serving of processed red meat one hot dog or two slices of bacon was associated with a 20% increased risk of death from cardiovascular disease or cancer.
Its okay to eat meat but limit the amount and choose healthier types to reduce the risk of heart disease. Eating too much red meat comes with health risks and is not part of a healthy diet, says Stephen Hu, MD, a cardiologist at Scripps Clinic Carmel Valley. Red meat is high in cholesterol, saturated fats and sodium. It should be eaten in a limited fashion.
How often should you eat red meat?
Dr. Hu recommends people who are at risk of heart failure or stroke to really limit eating red meat. People with high cholesterol, high blood pressure, or a family history of cardiovascular disease should try to eliminate most if not all red meat.
Beware of high cooking temperatures
When cooking meat, avoid burning it.
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