Why It’s Best to Have Steak and Eggs for Breakfast
0:00 – Intro
2:50 – Benefits of a Bigger Breakfast
5:36 – Get Grass-Fed/Finished Meat Delivered to Your Doorstep with Butcher Box!
6:30 – Lesser Potential to Store Fat in the Morning
7:55 – Here’s What I Recommend
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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.
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.
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
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.
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Breakfast kick-starts your metabolism and gives you energy throughout the day to help you stay focused and productive. For most people, their daily breakfast is a cup of tea or coffee, and they are on their way.
However, eating a balanced breakfast can promote a healthy heart, regulate digestion, and improve dietary guidelines. Steak and eggs is one of the most all-American breakfasts someone could cook. This hearty breakfast has been a staple in America for over 70 years and reigns supreme as the most filling, energizing, and tasty breakfast.
If you’re looking for new breakfast meat to add to your lineup, here are the reasons why you should eat steak for breakfast.
The History of Steak & Eggs
The history of steak for breakfast begins in the early to mid-twentieth century, when steak and eggs were considered Australia’s national dish. Although American and English newspapers mentioned the dish in the mid-nineteenth century, steak and eggs were strongly associated with Australia and considered an Australian dish by World War II.
However, in the 1940s, the United States Marine Corps took notes and made steak and eggs their pre-landing breakfast. The military eventually enjoyed the hearty breakfast more than the Australians because there was often a short supply of eggs. The eggs left were given to those who needed them most. The meat was rationed, and Australians were encouraged to eat mutton instead of beef. This forced restaurants in Australia to remove steak and eggs from their menus.
After World War II, steak and eggs became increasingly popular in the 1960s. NASA served astronaut Alan Shepard this breakfast before he became the first American to travel to space. Since then, this breakfast has become a tradition for astronauts to eat for the last six decades.
Why Should You Eat This Hearty Breakfast?
The most famous steak breakfast, steak and eggs, is a zero-carb, filling, and nourishing breakfast consisting of two ingredients. However, various breakfast dishes are flavorful, unique, and suit anyone’s taste preferences. If you are looking for a delicious way to start your day, here are a few reasons why you should eat steak for breakfast.
Start Your Day With Protein
Protein is one of the essential additions to ensure a balanced diet. Protein helps build and repair tissue, keep hair and fingernails solid and healthy, and create hormones and enzymes.
Starting your day off with a hearty serving of protein helps stabilize your blood sugar, keep your body strong, and curb mid-morning snacking.
However, the recommended amount of protein you should eat in the morning is about 25 grams, which is the equivalent of five eggs. But not everyone wants to eat five eggs first thing in the morning.
Instead, you can enjoy Wagyu steak with two eggs and breakfast potatoes for the same amount of protein but with a rich and buttery taste.
Begin Your Day in a Better Mood
Because steak has high fat and protein, your body will be satisfied longer, reducing your need to snack. The protein from the steak minimizes the level of a hormone named ghrelin which contributes to our cranky moods. So when you are finished with your steak breakfast, you will be full and happy!
Promotes Muscle Growth
Most people know that protein helps with maintaining and promoting muscle growth. A high protein diet will help keep and build muscle mass. If you are trying to gain muscle but lose weight, adding steak and eggs to your breakfast lineup may be best.
Steak Goes Well With Any Morning Meal
There are more breakfast combinations with steak other than steak and eggs. If steak and eggs isn’t something you’re interested in, you can create your own breakfast combo or opt for a classic Wagyu beef sausage! You can pair this protein with anything from hash browns or tortillas and avocado.
The Ultimate Steak & Eggs Recipe
Steak and eggs is a savory dish packed with protein, and it is very simple to make! All you need is:
- Your steak of choice (we recommend Wagyu ribeye)
- Two eggs
- Olive oil
- Black pepper
Before cooking, remove the steak from the refrigerator and allow it to settle to room temperature for about 30 minutes to an hour. After the steak has acclimated, rub the steak with a drizzle of olive oil and a sprinkle of salt, pepper, and paprika.
Place your cast-iron skillet on medium-high heat, and once the pan heats up, add your steak to the pan. If you are cooking Wagyu ribeye, you should sear your meat for only 3 minutes on each side. However, if you are cooking a thick NY strip, cook your steak until it forms a golden crust for about 8 minutes, and only flip it once. Ensure that your steak has an internal temperature of 120–130 degrees Fahrenheit before consuming it.
Once your steak is done, place it to the side and let it rest for 10 minutes to allow the juices to seep into the meat. When you are waiting for your steak to finish resting, make your eggs any way you like, and enjoy!
Other Steak Breakfast Ideas
There are many simple ways to eat steak for a delicious morning meal. If eating steak and eggs is not for you, but you are tired of bagels and oatmeal, here are other ways to incorporate steak into your breakfast.
- Steak breakfast tacos
- Steak, egg, and cheese breakfast sandwich
- Philly cheesesteak omelet
- Steak, egg, and hash browns bowl
- Breakfast casserole with steak
Including steak in your diet to start your day has many benefits besides it being flavorful. Adding this protein to your diet in the morning can help give you the energy to stay productive. It also gives you an incredible number of vitamins and nutrients and helps you gain muscle.
At Lone Mountain Wagyu, we are always ready to try new ways to incorporate this delicious beef into our diets.
A healthy breakfast is essential to feel good throughout the day. Choosing the proper meal will help us make better decisions for our long-term health, and avoiding unhealthy foods will ensure we make sound dietary choices. Eggs are a typical breakfast food containing essential nutrients that can support an active lifestyle.
Eating eggs for Breakfast is not only healthy, but it also has the potential to improve your cholesterol levels. In addition to avoiding refined carbs, you must get active and start exercising. You have control over what your genes dictate- so why not include eggs in your morning meal?
The study found that consuming more caloric-dense foods in the morning is better than at night. This can lead to increased levels of thermogenesis or energy expenditure. In this laboratory study, subjects ate a large breakfast and later had a smaller dinner. The results showed that when Breakfast was larger than Dinner, it led to higher levels of dietary-induced thermogenesis.
Eating well in the morning will gain more calories and burn more energy throughout the day. This can help to reduce your frustration levels. Certain foods will help remove frustrations; however, if you overeat these foods, you will likely feel frustrated and tired. It may be challenging to maintain healthy habits when trying this out for the first time, but it can be done with some perseverance.
Additionally, while protein should be part of a breakfast routine, try having less red meat instead of consuming too many eggs or other proteins at once.
Eating eggs with a mixture of monounsaturated fats and calcium and inositol over omega-3s would help improve insulin sensitivity. However, regardless of the type or quality of egg you eat, cutting up a steak strip and putting it into your Breakfast will result in better fat responses. Free-range eggs are ideal for this purpose as they adapt to their environment. Beef is an excellent source of nutrients such as protein, iron, zinc, B vitamins (thiamin), niacinamide (B3), and vitamin E, which increase insulin sensitivity and the uptake of fatty acids.
A study published in BMC Medicine found that people have a more challenging time burning fat later in the day. This is because specific genes affect how easily we burn calories. If you have this gene, it will be easier to store food energy as body fat at any moment. Therefore, if your goal is to get rid of excess weight, eating foods with high levels of saturated fats early in the day is critical. However, if you are not carrying this gene and want to lose weight more easily over time- say during the afternoon or evening- then avoiding these meals would be ideal. In terms of dietary intake throughout the day, most experts suggest sticking to lower calorie options until late morning when those pesky genes might finally kick into gear and help us break down stored calories from earlier that day.
The main concern with consuming eggs daily is using a lot of protein. Even if you eat four, five, or six eggs per day, you will eventually run out. I would be worried about eating more than four eggs at a time.
The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel or website.