You've probably heard about the latest wellness trends - from exotic superfoods to cutting-edge fitness regimens. But there's one secret star that's quietly revolutionizing the health scene - Betaine HCL. It might not have the glamorous appeal of more popular wellness fads, but its impact on our digestive health and overall wellbeing is undeniable12.
So what makes Betaine HCL such a game-changer? Its magic lies in its ability to optimize digestion, enhance protein absorption, maintain gut microbiome balance, and reduce bloating discomfort. And unlike many other trends, this is not just anecdotal hype - there's solid scientific backing to these claims23.
In this article, we'll dive deep into the science behind Betaine HCL, bust common myths surrounding it, and guide you on how to get the most out of your Betaine dosage for optimal results.
So let's get started!
You've likely experienced that uncomfortable, swollen sensation in your stomach, haven't you? Well, that's bloating and there's an intriguing science behind this discomfort.
When food enters your stomach, it triggers the production of stomach acid and digestive enzymes to break down the nutrients. However, if your body doesn't produce enough stomach acid or enzymes, this can lead to bloating. That's where betaine HCL comes into play1!
Betaine hydrochloride acts as a supplemental source of hydrochloric acid in your stomach, which can aid digestion and reduce symptoms like bloating and acid reflux. In essence, by boosting your natural digestive process with betaine HCL, you're equipping your body to tackle meals more efficiently and keep discomfort at bay1.
So quite subtly yet significantly, betaine is making waves in wellness trends for its role in combating digestive issues23.
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Betaine HCL boosts your stomach's production of hydrochloric acid, the very substance that breaks down food particles and aids absorption1. Low levels can lead to indigestion and bloating, but with a betaine boost, you're supporting your body's digestion process naturally2.
Plus, this isn't just about comfort; better digestion leads to improved nutrient uptake which means more energy for you. So if you're tired of feeling sluggish after meals or dealing with persistent bloat, it might be time to give betaine HCL a try3!
When you consume food, your stomach produces acid to break it down - that's where betaine HCL steps in1.
This naturally occurring compound helps increase the production of hydrochloric acid in your stomach, improving your body's ability to digest food efficiently2. If there isn't enough acid, you may struggle with bloating, gas, or even malabsorption of nutrients from your meals1.
By supporting healthy levels of stomach acid with betaine HCL supplementation, you're not just aiding digestion; you're also bolstering overall wellness by ensuring your body gets all the vital nutrients it needs from each bite you take2.
So remember: maintaining an optimal level of acidity is a crucial part of the digestive process—and betaine HCL might just be the secret ingredient to perfecting that balance3.
Don't overlook the crucial role that betaine HCL plays in enhancing your body's ability to digest proteins efficiently3. It works by boosting the levels of hydrochloric acid in your stomach, which is essential for breaking down protein-rich foods into amino acids.
This improved digestion not only helps you get more nutrients from the food you eat but also supports muscle growth and recovery, boosts your immune system, and even aids in maintaining a healthy weight3.
So next time you're indulging in a protein-packed meal, remember this silent hero helping in the background - betaine HCL3!
Imagine the bustling city that's your gut microbiome, with trillions of beneficial bacteria working in harmony to keep you healthy. And betaine HCL plays a key role as the conductor of this intricate symphony2. It's like a superhero, swooping in to maintain balance, promoting an environment where good bacteria thrive and harmful ones struggle2.
Betaine HCL aids digestion by improving stomach acid levels, which helps break down food more efficiently12. This process keeps your gut community happy and functioning optimally because proper digestion means fewer undigested particles causing chaos2.
So, when you're taking care of your gut health with betaine HCL, you're not just aiding digestion – you're fostering a beneficial bacterial ecosystem within your body23!
Beyond its recognized role in digestion and combating bloating, Betaine HCL offers a range of other health benefits:
Heart Health:
Liver Function:
Muscle Growth and Recovery:
Mood and Mental Health:
First off, betaine HCL isn't a magical cure-all.
It's a supplement that aids digestion and supports overall health, but it's not meant to replace a balanced diet or regular exercise12.
Secondly, taking too much won't necessarily give you superhuman health. In fact, overconsumption could lead to stomach upset or other issues12.
Lastly, while betaine HCL is generally safe for most people, it might not be suitable for everyone—especially those with certain medical conditions like stomach ulcers or acid reflux disease1.
So before jumping on the bandwagon, it's always smart to consult with your healthcare provider first12!
You might be curious about the science behind the claims of HCL's benefits, and rest assured, there's plenty of research to back it up23.
Numerous studies have highlighted Betaine HCL's potential in improving digestive health by increasing stomach acid levels for optimal digestion, thereby preventing conditions like heartburn and GERD12.
It's also lauded for its ability to enhance physical performance. A study published in the Journal of International Society of Sports Nutrition found that betaine supplementation improved body composition, muscle size, work capacity, and even boosted power output in resistance-trained men3.
Furthermore, betaine has been linked with promoting cardiovascular health due to its role in reducing homocysteine levels – a factor associated with heart disease2[^6^].
So you see, this isn't just wellness industry hype; scientific evidence backs up these benefits of Betaine HCL23!
Taking your supplement correctly is crucial to fully reap the benefits of Betaine HCL12. It's recommended that you start with a low dose, typically around 200-500mg taken just before or during each meal, and adjust as necessary based on your body's response1.
Timing is also key - taking your dosage right before or with meals helps ensure that the betaine is present when you start digesting food, enhancing its effectiveness1.
Remember, it's always best to consult with a healthcare professional or nutritionist who can guide your dosage based on personal needs and any existing health conditions12.
So, you see, betaine HCL isn't just a buzzword in the wellness industry. It's an under-the-radar revolutionizer, tackling bloating, boosting digestion, and enhancing protein absorption123.
Its relationship with your gut microbiome is pretty impressive too2. Don't let myths cloud your view1. Backed by science, this natural digestive dynamo could really make a difference to your health123.
Just remember to get your dosage and timing right for maximum benefits12. You've got this!
Schwab, U., Törrönen, A., Toppinen, L., Alfthan, G., Saarinen, M., Aro, A., & Uusitupa, M. (2002). Betaine supplementation decreases plasma homocysteine concentrations but does not affect body weight, body composition, or resting energy expenditure in human subjects. The American journal of clinical nutrition, 76(5), 961-967.
Craig, S. A. (2004). Betaine in human nutrition. The American journal of clinical nutrition, 80(3), 539-549.
Hoffman, J. R., Ratamess, N. A., Kang, J., Rashti, S. L., & Faigenbaum, A. D. (2009). Effect of betaine supplementation on power performance and fatigue. Journal of the International Society of Sports Nutrition, 6(1), 7.
Cholewa, J. M., Wyszczelska-Rokiel, M., Glowacki, R., Jakubowski, H., Matthews, T., Wood, R., ... & Paolone, V. (2013). Effects of betaine on body composition, performance, and homocysteine thiolactone. Journal of the International Society of Sports Nutrition, 10(1), 39.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.
Kim, Y. M., Kim, J. H., Chang, N., Ko, H. J., Kim, K. T., & Yang, H. (2004). Protective effects of betaine against methionine-induced oxidative stress and apoptosis in rat liver. In Vivo, 18(6), 725-732.
Abdelmalek, M. F., Sanderson, S. O., Angulo, P., Soldevila-Pico, C., Liu, C., Peter, J., ... & Lindor, K. D. (2009). Betaine for nonalcoholic fatty liver disease: results of a randomized placebo‐controlled trial. Hepatology, 50(6), 1818-1826.
Throughout the golden years of bodybuilding, the pioneers of bodybuilding discovered much regarding both training and nutritional knowledge of which we benefit today.
They had a trial and error approach, self experimenting, sometimes with marvellous results. If there was a theory worthy of testing, it was put into practice, tweaked and perfected.
This rather ballsy and daring approach led Vince Gironda, the Iron Guru to try out many different diets which he then developed.
Many of us have heard of the Steak and Eggs Diet and the infamous 36 Eggs a Day Diet, but many have not heard of Vince’s Hawaiian Reducing Diet.
What is the Hawaiian Reducing Diet? And how can it help me build muscle? How can it help me lose body fat?
Well, let’s see what Vince had to say about this particular diet.
Taken from a rare booklet produced by Vince Gironda title The Vince Gironda Bulletin, The Right to Know, here is what Vince has to say about the Hawaiian Reducing Diet:
"The diet is simplicity in itself. It consists of red meat, chicken or fish and papaya or pineapple 2-3 times per day. The secret of this combination is the high enzymatic activity produced by the papaya and the pineapple. This diet is good for one-pound fat loss per day.”
Seems pretty simple, doesn’t it?
I have to admit though, on reading this, the idea of eating papaya and pineapple after a nice big juicy steak sounds very tempting. But the statement accompanied at the very end, and claim of losing one pound, or half a kilo of fat per day is a bit far fetched!
As always though, Vince’s claims and theories always merit investigation, and in many ways, this diet is genius!
Let me start by reiterating something I have written about before -
Vince always believed that diets should be tailored to the individual and to paraphrase Vince, he would state something in the line of “Specific diets are needed for specific purposes”.
This is of paramount importance to state.
Just because Vince recommended to eat 36 eggs a day or in this case, papaya and pineapple with steak, it doesn’t mean you should run off to the local exotic store and clean out the shelves of papaya and pineapple! Vince always gave his students an idea to work with, and with this diet, the idea is there.
To eat papaya, pineapple and animal protein would be delicious, but before doing so, make sure you understand the purpose of the diet and the science behind the components, and then you will understand why the diet works and most importantly, if it is suitable for you. If it is not suitable to your needs, then don’t do it!
As the name suggests, The Hawaiian Reducing Diet is a reducing diet.
Reducing you may ask? Yes, Reducing!
Reducing was the term used back then to indicate that you were losing body fat.
The most common effect of a reduction diet is that you will lose mostly body fat around the areas it accumulates the most, and in most people, that is the waist.
Hence, this is another reason why definition diets were called reducing diets, due to the common reduction of size of the waist area. So in simple terms, the Hawaiian Reducing Diet is for those that seek to reduce their body fat percentage and for those seeking to define their physiques so that it appears more muscular.
As we all know, back during the golden years, animal protein was the gold standard of choice in regards to high quality protein. Sure, protein powders were just being developed at the time that resembled and tasted more like sawdust, and therefore animal protein such as steak, eggs, fish and chicken were recommended.
However, being a reducing diet, The Hawaiian Reducing Diet recommended the consumption of Steak, Fish or Chicken.
As we all know, Steak tends to be higher in calories than fish or chicken, depending on the cut of meat of course. But in general, steak tends to have more fat than a fillet of fish or chicken breast.
Hence during the course of this reducing diet, one was supposed to reduce the daily calories from one’s diet by choosing lower calorie animal proteins such as chicken or fish, and although steak was listed as a potential animal protein source in the diet, it was not to be eaten daily.
The fact that this diet was a low fat diet due to the consumption of mainly fish and chicken meant that eggs were OUT! As was Dairy. Instead, consuming steak a couple of times a week ensured that muscle mass was maintained and that enough fat was consumed to ensure healthy hormone levels.
Being a low fat diet, this meant that the main energy source was carbohydrates....yes carbs!
It goes without saying that pineapple and papaya would provide carbohydrates as simple sugars as a form of energy in this diet, there is still that mystery to many, as to why they are included in this diet.
Well, besides the fact that they are delicious tropical fruits, both papaya and pineapple have wonderful enzymatic substances that help in the digestion of protein.
Papaya contains papain, whilst pineapple contains bromelain. These two enzymes ensure that the animal protein that was eaten in this diet was digested efficiently for maximum absorption!!
Go Vince! Does he ever disappoint?
Papain is a proteolytic enzyme extracted from the raw fruit of the papaya plant.
Proteolytic enzymes help break the proteins from our diet down into smaller protein fragments called peptides and amino acids and this is the reason why papain is a popular ingredient in meat tenderizer.
Vince understood this, and therefore included it in The Hawaiian Reducing Diet.
Papain is also a popular folk remedy in many countries to reduce pain, inflammation, swelling and in one study (Miller et al 2004), it was shown to reduce muscle soreness post-workout!
Similar to papain, bromelain is also a proteolytic enzyme from the raw fruit of the pineapple plant, and therefore helps our digestive system breakdown proteins in to amino acids for easy absorption.
This is a question I ask myself again and again.
Unfortunately, most people don’t read or research nutrition anymore and simply rely on what the average supplement company on the internet has to say.
Back in the golden era things were different. Because information was not as available as it is today, the bodybuilders and nutritional gurus of yesteryear were forced to research and learn about all topics, including nutrition, and therefore had a greater understanding of how the body works than the average bodybuilder nowadays.
If you look at the muscle mags from the golden era, there are in fact countless advertisements advertising and promoting the consumption of Bromelain and Papain.
Well if you wish to try the Hawaiian Reducing Diet, you probably will not need to supplement with Papain and Bromelain, but for those that wish to improve their digestive process and absorption of nutrients from their diets, you could easily supplement with NSP Nutrition’s Digestive Enzyme Ultra Blend, which contains Papain and Bromelain!
Vince recommends to eat an animal protein (fish, chicken or red meat) with papaya and pineapple 2-3 times a day. As you can see, that is a pretty vague statement.
As with preparation with any diet you may wish to try, it is important to calculate your caloric intake on your current diet, and the caloric intake you need to maintain your bodyweight.
This will allow you to compare whether you are already consuming too much or too little calories per day and at least gives you a starting point.
Just because Vince states you need to do x and y doesn’t mean you have to do EXACTLY as he said. You have your own mind, so think!
You are an individual, so adapt the diet to suit your needs! Once you have calculated your calories per day to maintain body weight (there are a thousand apps for that nowadays), you should REDUCE the calories per day to ensure body fat reduction if that indeed is your purpose for doing this diet, which is what it should be used for.
Start with a reduction of at least 200-250 calories daily, and go from there.
Eating only twice a day may be fine for some, and it may be torture for others, so organise your meals to that they suit you.
This means calculating the macros for a serving of each animal protein and for a serving of each papaya and pineapple, and then creating your own meal plan based on the caloric intake you need to ensure caloric deficit.
Of course, you don’t have to just stick to those 5 simple foods.
You can also enjoy fresh vegetables and fruits if you wish, as this will ensure a great balance in your diet. Again, ensuring that you meet your caloric needs will make this diet both enjoyable and result producing.
This is very unlikely! As I said, although I think Vince was a genius, his claims were at times exaggerated.
You need to burn 3500 calories a day to lose one pound a day, and you need anywhere between 2000 and 2500 calories in a day if you are doing your routine activities.
To lose a pound of fat, you would need to starve yourself the whole day and exercise as much as to lose the remaining calories 1000 to 1500 calories or so. This is practically not possible, and not healthy in my opinion.
A healthy, sustainable rate of loss for the average person is just one to two pounds per week -- not per day.
Even morbidly obese patients who are prescribed a very-low calorie diet, which consists of meal supplements of 800 or fewer calories per day do not lose a pound of fat per day; instead, they usually lose an average of three to five pounds per week.
They're put on these diets to address immediate health concerns related to their size but are kept on them for no more than 12 weeks because of the potential health risks of losing weight too quickly.
I would therefore recommend a more realistic goal of one to two pounds of fat loss per week.
Following these recommendations, you could lose anywhere between five to ten pounds in one month, and I am sure that such a fat loss would certainly be transformative, so give it time.
So now that you have learnt about the Hawaiian Reducing Diet, if you decide to try it, we would love to hear your experience.
Now that summer time is here and it's definitely time to get in shape, it might be one of Vince’s most enjoyable diets to try out!
Check out the 21-Day Burn Fat/Build Muscle Challenge from NSP and discover how you can kickstart your body transformation in as little as 3 weeks!
Miller PC, Bailey SP, Barnes M, Derr SJ, Hall EE. The effect of protease supplementation on skeletal muscle function and DOMS following downhill running. J Sport Sci. 2004. 22(4):365-72.
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The Steak and Eggs Diet was first praised by Vince Gironda during the Golden Era of Bodybuilding after he tried it on himself of course in preparation for the 1962 NABBA Mr. Universe which led to an extraordinary transformation. According to his client and staff member Stephen Downs, who watched Vince prepare for the Universe contest, Vince had followed the Steak and Eggs Diet, which was essentially an early form of the ketogenic diet, in combination with the 8 x 8 routine for 9 months, in which Vince achieved the greatest condition of his life (see photos below).
These iconic photos demonstrate why since then, so many millions of men have followed Vince’s advice, including yours truly. In the previous photo, it is obvious that Vince had an aesthetic physique, but it was nowhere near as hard, defined, or muscular as what he achieved on this extremely anabolic diet. As many state, the effects are steroid-like due to the ketogenic effect created inside the body, which spares muscle tissue and burns fat very efficiently…..but more on the science later.
Vince Gironda revealed his great secret to the world in his publications Definition and Vince Gironda’s Blueprint for the Bodybuilder as he only believed in publishing and promoting diets and training programs he had himself tried.
Definition was most likely the first publication whereby Vince introduced the Steak and Eggs Diet, in which he called it the Maximum Definition Diet after the successful results he obtained from following this early form of a ketogenic diet. In this publication, Vince states the following in regards to the Steak and Eggs Diet:
“To begin with, all carbohydrates must be removed from a maximum definition diet. This means – all fruit, all vegetables, all salad greens, and all milk products. The only milk products that can be used are butter and cream. Any kind of meat, fish, or fowl and eggs are the only foods permissible. You must, however, eat some carbohydrates every four or five days because you will find that you will smooth out and veins and cuts will disappear. You will find also that you are not getting the pump you should and your strength will decrease. This is because a zero carbohydrate diet drains all the stored glycogen from the liver, and only carbohydrates will replenish it. But don’t try to eat a small amount of carbohydrates each day. You will only find that you are smoothing out”.
WOW! That is quite a bit of concentrated information to take in! In essence, Vince outlines some very basic rules regarding the Steak and Eggs Diet.
Admittedly, although the rules to this diet are concise, they seem a little vague, to begin with. Let's have a look at his initial outline in Definition for a menu for the Steak and Eggs Diet:
In this first mention of the Steak and Eggs Diet, there are basically no limits on what you can eat, as long as you eat Meat and Eggs. Simple. However, Vince never addressed how many carbohydrates you were allowed on your “cheat day”. This, as well as a more restricted menu, are described in his second mention of the Steak and Eggs Diet in his publication Vince Gironda’s Blueprint for the Bodybuilder:
“This has always been a strong man's favorite meal. No other meal combination produces the feeling of strength and energy (phosphorus in meat). Hamburger does not compete. The process of chopping up the meat destroys enzymes due to oxidation and other nutrients known and unknown. Beef and eggs sustain blood-sugar levels for six hours making lunch unnecessary. 3/4 pound of steak and 3-4 eggs supply 103 grams of first class protein fast, and is easy to digest. I personally achieved the best shape of my career on this diet. I used this diet for nine months, taking no supplements and with no adverse effects. I might add that after nine months of Definition Contest Training I found that I was growing - not just maintaining maximum condition. At this point, I can hear some of you complaining that this is not a balanced diet”.
Vince goes on to state: “Protein and carbohydrate are not compatible…..This is the reason I advise a spaghetti dinner (with tomato sauce only) every 72 hours on my Maximum Definition Diet”.
In Vince’s revised Steak and Eggs Diet, the menu looks like this:
Vince basically ate only twice a day, stating that lunch was unnecessary, as the high-fat high protein diet that is the Steak and Eggs Diet would sustain his blood sugar levels, and therefore he would feel satiated until dinner time. Vince also reveals that he would recommend eating a pasta meal every 72 hrs for dinner, instead of a Steak and Eggs dinner. In my own opinion, this particular menu would satiate anyone. Imagen eating two enormous steaks every day with 3-4 eggs on the side!
The Steak and Eggs Diet is essentially a primitive form of a ketogenic diet. If you look up Wikipedia and type in ketogenic diet, this is what you get:
“The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used mainly to treat hard-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.
Normally carbohydrates in food are converted into glucose, which is then transported around the body and is important in fueling brain function. But if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies, the latter passing into the brain and replacing glucose as an energy source”.
Vince Gironda was very smart in the design of the Steak and Eggs Diet. I believe that seeing that Vince’s nutritional principles were heavily influenced by Vilhjalmur Stefanson who wrote on the high-fat high protein diet of the Eskimos in his book “Not By Bread Alone” and from nutritionists from the past such as Rheo H Blair, he most likely devised the Steak and Eggs Diet from a variation or advancement of the Eskimo Diet which in many ways was similar to Blair’s Meat and Water Diet, which was an extreme diet which consisted of just meat, and used by bodybuilders in the Silver and Golden Era’s as a grueling but effective way of stripping fat prior to showtime. Ketogenic diets such as the Meat and Water Diet or the Steak and Eggs Diet work because these diets force the body to burn fats as an energy source to fuel the body, hence stripping subcutaneous fat in the process, making them obvious choices for pre-contest cutting.
One cannot however call the Steak and Eggs Diet a strictly ketogenic diet because of the inclusion of one large carbohydrate meal every 72 hrs. Instead, it is what we now call a Cyclic Ketogenic Diet! Type in Cyclic Ketogenic Diet into Google and you will see that in this diet, you are supposed to adhere to a ketogenic diet for 5 days and follow it with a high carb meal or day on the 5th day, just as Vince Gironda prescribed with the Steak and Eggs Diet. Vince truly was a genius. He found that with experience, many bodybuilders including himself suffered from “the keto flu” by following Rheo H Blair’s Meat and Water Diet. It was simply too extreme. So he came up with a more moderate version, which allowed for a carbohydrate meal every few days. I’ll say it again…GENIUS!
This form of carb-cycling as it is now called has many benefits as listed:
Full ketosis isn’t for everyone, and adding clean carbs like sweet potatoes, squash, and white rice one day a week keeps your body systems that need some amount of carbs functioning properly. Your brain, your body, and your joints will all benefit from cyclical ketosis.
Now it’s time for some Q and A. Here are some common questions and answers related to the Steak and Eggs Diet that I would like to address:
Anyone want who wants to lose fat and lose it fast. If you want to lose those annoying love handles say bye because they are going to melt in a hurry. Also, this diet is good for anyone looking to detox, especially for all you heavy carb eaters. Being absent of carbs will regulate your blood sugar and lower your inflammation, your joints and tendons will feel much better. If you want to obtain a ripped physique this diet is definitely for you, as long as you are hitting the weights often during your diet, which is what Vince would have recommended.
In short, it depends. The steak and eggs diet can be a great way to lose some extra fat because it puts your body into a state of ketosis. This means your body will burn fat very rapidly, so it can be a great diet if you're trying to lose weight. However, if you have high cholesterol, you may want to monitor this while on the steak and eggs diet. While studies have shown that this diet is great for losing weight, some evidence suggests it may temporarily increase cholesterol levels. Elevated cholesterol levels should however balance out after a few days. People that should be concerned are those with hereditary cholesterol, which leads to high cholesterol due to their genetics, and for this group of people, this diet would not be recommended. If you do not have hereditary cholesterol or a family history of cardiac disease, then being on this diet for a short period of time should not adversely affect your health, and in fact, you may find it beneficial.
Absolutely. Saturated fat is one of the major precursors to creating testosterone, and the steak and eggs diet is chock full of saturated fat. This means that, while on this diet, your body will produce far more testosterone, and thus more muscle mass.
It depends. If you're a hard gainer and have a difficult time building muscle, the steak and eggs diet is probably not the best option. Hard gainers need a lot of carbohydrates to bulk up, so trying a more conventional bodybuilding diet is a better idea. If, however, you're trying to lose weight and get shredded, the steak and eggs diet is a great way to do this. It not only boosts fat burning but also increases testosterone, so you'll maintain more of your muscle on a cut. Having said all this, it is important to note that some people find that when they are on this study for a long period of time, they actually begin to make muscular gains. One example of this was of course Vince Gironda, as stated above.
The number 1 reason why it is so effective for losing fat is that consuming no carbohydrates will put your body in a state of ketosis. Your body normally uses the carbs you eat as its primary fuel source, however, when you are in ketosis your body will use your fat reserves (love handles) as its fuel source. Also, your diet will consist of lots of protein which is known to speed up your metabolism. A faster metabolism allows you to burn more calories throughout the day.
Negative, eating a diet high in fat does the opposite. It is only when you eat lots of carbs alongside lots of fat will you gain fat. Remember, it is safe to eat a diet that is either high in protein and high in carbs, or high in protein and high in fat. Just remember fats and carbs don’t go together, and this is something that Vince would constantly preach about.
You will not, or at least you should not. Steak and eggs are superfoods. They both are loaded in essential minerals and vitamins. Take a look at their nutritional value (obtained from Nutrition Advance).
Vitamins and Minerals in 100g Steak (% RDA)
Vitamins and Minerals in Three Eggs (% RDA)
If you worry about the lack of vitamin C, don’t. vitamin C is only needed by the body when you eat carbs, which you won’t on steak and eggs diet. As you can see, these superfoods have everything that you need, so you should worry. If you are still paranoid and just can’t stop thinking that you lacking in nutrition, take some of NSP nutrition’s Athletes Mega-One Daily Multivitamin.
As expected, with such strict rules, the diet was filling and tasty (at least at first), but I’m sure that others would find it repetitive and quite bland, and I would not be disappointed if you thought it was just plain boring! Since then, of course, most understand that the addition of green salads with good quality oils with vinegar or lemon juice as dressing, consuming cruciferous vegetables, and low sugar fruits such as berries would make the Steak and Eggs Diet quite palatable and healthy. A modern approach to the Steak and Eggs Diet could look something like this:
Doesn’t sound too bad, does it? It of course is not the same as Vince’s 2-Meal a day version of the Steak and Eggs Diet, which brings me to another point. If you really want to take Vince’s Steak and Eggs Diet to the ultimate level, then eating twice a day is essentially following a ketogenic diet combined with intermittent fasting! A modern Steak and Eggs Diet that incorporates intermittent fasting would be as follows:
There are many benefits of incorporating intermittent fasting to the Steak and Eggs Diet:
Intermittent fasting provides additional simplicity to life that makes life less stressful, and that is something we could all do with a little more of. Upon waking, you have to worry about breakfast. Just grab a glass of water and start your day! If you enjoy eating and don't mind cooking, eating three meals a day is probably never a hassle. However, intermittent fasting allows one to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler. Further, because you will only be cooking steak and eggs, you don’t really have to worry about varying the menu…well, maybe just a little.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When you’re starving, your body finds ways to extend your life. There’s just one problem: nobody wants to starve themselves in the name of living longer! The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving. Way back in 1945 it was discovered that intermittent fasting extended life in mice. (Here's the study.) More recently, this study found that alternate day intermittent fasting led to longer lifespans.
This one is up for debate because there hasn’t been a lot of research and experimentation done on the relationship between cancer and fasting. Early reports, however, look positive. This study of 10 cancer patients suggests that the side effects of chemotherapy may be diminished by fasting before treatment. This finding is also supported by another study that used alternate day fasting with cancer patients and concluded that fasting before chemotherapy would result in better cure rates and fewer deaths. Finally, this comprehensive study shows that ketogenic diets also have an anti-tumor effect, which may increase the effectiveness of chemotherapy-treatments to cancer, brilliant!
The reason most diets fail isn’t that we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term. It's not a nutrition problem, it's a behavior change problem. This is where intermittent fasting shines because it's remarkably easy to implement once you get over the idea that you need to eat all the time. For example, this study found that intermittent fasting was an effective strategy for weight loss in obese adults and concluded that “subjects quickly adapt” to an intermittent fasting routine. Now combine a ketogenic diet with intermittent fasting, and you’ve got a winner!
Conclusion
To get started on the Steak and Eggs Diet, you will need a grocery list…..hahaha, just kidding. It really can't get any simpler. Because you are eating basic steak and eggs, and if you really are keen, low sugar fruits and vegetables, you’re shopping list can’t get any easier. So in summary, although it has been around for decades, the Steak and Eggs Diet is great for anyone trying to build muscle and lose fat. Give it a go and let us know how you go!
References