The Vince Gironda Diet: Steak and Eggs For Ultimate Fat Loss

What if there would be a diet so easy that you wouldn’t even have to count calories?

So easy that you wouldn’t need to feel hungry all the time?

So easy that you wouldn’t need to eat salads and foods that you don’t actually like?

And so easy that you could actually fuck it up several times but still get awesome results?

Let me introduce you to the Vince Gironda steak and eggs diet:


The Vince Gironda Diet Plan: Steak and Eggs

The Vince Gironda diet consisted of steak and eggs.The guy on the left was called Vince Gironda.

The iron guru who trained Arnold and Larry Scott for example.

The man who quite possibly had the greatest naturally built body ever.

The man who possessed an IQ of 150 (Vince was some sort of a superhuman).

So the man described above is the father of this steak and eggs diet I’m now about to introduce you. He did follow it himself, and well…

…Just look at him. We know that he wasn’t on steroids and that he actually built that body only with real food and exercise (the picture is from the 40’s).

So how did he eat? Did he have some complex carb tricks that he did? Did he only eat low fat skinless chicken with brown rice like you’re told to do if you wan’t to lose weight? Did he count calories? Did he eat six small meals a day?

Answer: No! Vince Gironda did none of those things.

Vince was a renegade. He did not give a flying fuck about anyone or anything. He just went on and created one of the most amazing diets known to a man. The diet so simple that anyone could follow it. Then he proved how effective it was by following it himself.

So what does the Vince Gironda diet actually look like?

Vince Gironda Diet Secret: Steak and Eggs

The diet is very much what it sounds like…

…You eat steak and eggs either cooked in butter, or any way you want. You could eat the eggs raw, boiled, etc. You could also eat the meat raw if that’s your thing.

1. On the diet you eat only 2 times a day. No snacking or any bullshit like that. Either by eating a breakfast and dinner, or lunch and dinner.

Meal number #1 is 3/4 lb to 1 1/2 pounds of steak and 4-6 eggs with butter, raw, or anyway you want to eat them.

Meal number #2 is exactly the same as meal number 1.

2. You don’t count calories and you don’t have to measure the butter you’re using when cooking, as much as you like is the right way to go in the Vince Gironda diet.

3. Every 5th day is a “cheat day”. You can eat whatever the fuck you want. By this I mean whatever you want.

4. Repeat.

That’s all there is to the Vince Gironda Cutting Diet. Simple and extremely effective. Your fat will just melt away. Guaranteed.

This is the ultimate no-bullshit diet. It doesn’t require anything else than willpower and willpower only.

But isn’t the diet unhealthy? I mean it’s very high in fat and cholesterol?

Fat isn’t unhealthy, besides cholesterol is the main nutrient used by your brain and heart, and it’s the precursor of all your sex hormones.

Vince ate like this all his life. He was relatively old when he died and had no heart problems.

I’m also eating fat like a maniac. Somehow I also have no signs of plague and extremely good blood profile. So I don’t give a fuck about doctors or health guru’s. I do my own research and I follow my own test results.

Who could eat only steak and eggs for four straight days?!

Any man with even a slight hint of willpower.

You die if you don’t eat vegetables?

No you don’t die.

There’s the cheat day for that. You can drown yourself in salad then if you want to.

How come this diet burns fat so effectively?

It’s a ketogenic diet with zero carbohydrates. This means that your body can’t use carbs as a fuel so it has to burn off your body fat. Simple as that. No fluff.

You have said that carbs are needed for healthy testosterone production?

Yes, they are. The Vince Gironda steak and eggs diet is meant to be a diet where you burn off body fat, not one that you use to skyrocket your testosterone production.

However this diet will also boost your testosterone levels way more than the average western diet does, because you eat a lot of fat and cholesterol, and you will lose a whole lot of estrogenic body fat.

Won’t I miss a ton of vitamins & minerals on this diet?

No. Eggs and meat are filled with natural vitamins and minerals. Besides the food that you’re eating on a “normal diet” contains far less vitamins, minerals, and building blocks than steaks and eggs do.

Who is the Vince Gironda diet for?

For people who want to lose body fat.

How long should I be on this diet?

As long as you want to be. Vince did it for his whole life. I do it whenever I want to lose some body fat.

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Conclusion on the Vince Gironda Diet


The Vince Gironda steak and eggs diet works. I have done it many times before, and I will continue to do it whenever I need to lose some fat. There’s no need to get all new-age and scientific about stuff once you take a look at Vince’s body.

It just shows you that the diet works and that’s it. Simple, and with no fluff or bullshit.

NOTE: Remember that you have to eat the fat on this diet. If you try to do this diet only with protein you will completely fuck up your body. Fats and cholesterol are the main culprits in this diet, not the protein.

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The Vince Gironda Diet: Steak and Eggs For Ultimate Fat Loss was last modified: July 20th, 2017 by Ali Kuoppala
Ali Kuoppala

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance.
Ali Kuoppala
  • Ersoy KUMSUZ

    never heard of this diet but am a big fan of vince gironda – never knew he was a bona fide genius …i will have to try thid diet at some point

    • Yeah, this is pretty great for cutting body fat. And Vince was kind of a superhuman to be honest. I have no idea how he knew so much back in the 40’s.

      He even understood the whole liver-testosterone connection about 40 years before researchers did 😀

  • Paul

    Ali, you are so funny…keep it up!

  • Paul

    what will happen if I go 6 days (instead of 4) and then I do a cheat day on the 7th day?

    • You’ll probably end up losing fat more faster 😀 I don’t see anything wrong with that. Only problem with that approach could be that it’s hard to be without carbs for 6 days, but if you can manage it, then there’s nothing wrong I suppose, Vince ate like this most of his life and never had any problems. So I guess 6 days keto and 1 day feasting with carbs should work perfectly fine.

  • Faisal

    My name is Faisal and I live in Rotterdam the Netherlands and i also wanted to try this diet to become perfectly lean, but i had a question about taking vitamin pills with the meals? is that allowed?

    • Yeah most likely, we can’t ask Vince anymore as he’s dead. But I think I’ve seen that most of his dietary patterns included supplements after the meals.

      • Maosucks

        Check NSP Research Nutrition. The REAL one, as there is a fake out there…

        Or read ‘The Wild Physique’ by Gironda.

  • Yes

    • wecangetrealmoney

      can i have cheese on my eggs?

      • Porsche917K

        If you go with cheese it may slow down the weight loss but you can always try it and see what works best for you. I want to lose weight quickly so I’m staying off of all carbs for max results.

  • Neeraj Rajasekar

    1) Does taking recovery shakes after a workout (milk and protein-powder) hinder the diet’s progress?
    2) What about drinking milk during the day?

    • Mike

      Personally, I’d stay away from milk due to higher sugar content. But if you can keep your carbs lower than 20-30g per day during your non-cheat days – still golden.

    • Porsche917K

      If you are doing this to lose weight (which is why I’m on it), then follow the program strictly.
      When you’re down to your target weight you could resume recovery shakes, etc.
      I’m not a Doc, it’s just my suggestion.

  • bryana

    Can women do this diet?

    • Maosucks

      yes, women can obtain results from this diet.

  • bryana

    My trainer wants me to do this but for 2 week’s straight

    • Porsche917K

      Wow, 14 days? That’s pushing it I think.

      After 4-5 days of low carbs, you’re muscles are depleted of glycogen and leptin levels drop.
      Leptin is a hormone in your body that regulates fat burning, so
      in order to keep these levels high, you need to spike them back up.
      When you have a cheat day, your insulin levels spike and your leptin resets.
      There’s plenty of details on the net regarding leptin and fat burning, so I won’t waste your time.

      I was told to do this 5 days in a row and cheat on the 6th. So that’s what I’m doing because
      it’s supposed to work even better than just 4 days on it.

      • William Lebek

        How much carbs you actually need to spike glycogen and reset leptin as you’re sayin?

        • Maosucks

          Dr. Mauro DiPasquale in his ketogenic Anabolic Diet had a 30g/day during the keto phase limit.

          This 30 g/day ceiling was designed to provide a guideline to aim for, as many things in the diet have carbs. An ounce of cheese, for example, typically has 1g (if its real and has no extras).

          This is hardcore, and there is a metabolic shift that occurs during the 1st week which can be rough. You’re shifting from a carb/ sugar burner to a fat burner, and all people have varying levels of adaptability.

  • Steve

    What can I drink with this diet?

    • Mike

      Water. Coffee (black or with heavy cream), Tea.

  • Frank

    How did Vince cook his eggs? Scramble, over easy, etc? Does it even matter?

    • Mike

      Why would it matter? Eggs are eggs. I often mix heavy cream in with it – more fat!

      • disqus_0PtLV9c2IT

        Gironda actually recommended up to three dozen raw eggs a day during muscle-building phases.

  • Hey Ali,

    This is interesting; I see how this can burn fat, but what about when you are an active gym goer? Would this diet really tap into your fat stores as opposed to your muscle for energy? Thanks.

    Keep inspiring,

  • This is great stuff. I want to do this diet AND go to the gym as well. Would that be a good idea? If so, should I eat prior to working out, after, or does it matter? Also, what type of steak and eggs should I consume — grass fed, cage free, or just off the supermarket? Finally, are we literally eating ALL the fat in the steak and using butter to cook? Or should we trim off some of that fat? Would love to hear your thoughts. Thanks.

    Keep inspiring,

  • wecangetrealmoney

    is cheese ok on the eggs?

    • Mike

      Cheese is largely fat, so for the most part yes. I have done a ketogenic diet (which is what this diet is, for the most part) in the past and it’s the only diet that’s really truly worked for me.

      With cheese, though, you do have to be careful. Some cheese have carbs, and the lactose (milk sugar) can cause an insulin response that causes you to burn fat more slowly.

      I ate cheese all the time and still lost weight. 16lbs the first week. 11 lbs the next week. Then about 3-6 lbs per week after that until I fell off the wagon (for reasons not the diets fault). The heavier you are, the more you’ll lose at first.

      Bottom line, a little cheese will be fine – just don’t go bananas.

      And no bananas! Unless it’s cheat day.

      • wecangetrealmoney

        thanks for responding! how about a some onions and mushrooms on the steak? will that mess me up? i havent had too much….eeveryday iv been eating either one or two meals of steak and eggs with a little cheese and onions and mushrooms..what do you think?

        • disqus_0PtLV9c2IT

          I guess we’ll never know….

          • still_unseen

            🙁 whatevs i lost 83 pounds so fuckit

          • Lucinda

            Hi I was wondering how long it took you to lose that weight? I’m starting with this on Monday. I have about 60 pounds before next year March. Thanks x

          • still_unseen

            In about a year ive lost 120. I stopped doing this diet tho. Now i do what is basically “atkins induction” and i workout -3 times a week. This steak and eggs was great for a while but i hit a plateau. Ive been about to lose about 10 pounds a month for 11 months. If i had worked out more and cheated on the diet less i probably wouldve done even better. Check out “atkins induction”

  • wecangetrealmoney

    can i have cheese on the eggs?

  • paulski

    I have a sensitivity to beef and pork, could i substitute another meet for this diet??? I’m in the gym six days a week and i’d like to show some abs

    • Troopertorres

      You have Bison, Lamb, turkey too..they contain fat, but much less.

  • Troopertorres

    Great Article. Vince trained me for 6 weeks for the Jr. Mr. A and when we went out to eat this is exactly how he ate..

    • James Villalobos

      Really? What an honor! What were his approaches in all aspects to your training?

  • Steve

    Thanks for posting! I trained at Vince’s on two occasions in the early 90’s. He was a true genius!

  • patty

    Ground beef should work just as well?

  • Taco Verhoef

    Is it okay to use ground beef in stead of steak? Fat is high in that to about 30%. I don’t really have the money to buy steak but would still love to try out this diet.

  • Sylvie

    Thanks for your article.
    Do women have to adapt the quantities? If so what’s the amount of meat and eggs for each meal?

  • Pedro

    Is it possible to eat too much steak on this diet? I can easily eat 3 lbs of steak. I have been doing this diet and eat a lot of beef and 4 eggs for one meal. I fear that I may be eating too much beef. I am thinking to start eating canned green beans also. I looked at the label and they have basically zero carbs, and I just love them for some reason? Anyone have any thoughts on this?

  • Maosucks

    Dr. Mauro DiPasquale has followed up on this approach over the years and written several off-shoots of it.

    Check out the Anabolic Diet and the Metabolic Diet. I’ve done the Anabolic Diet before, and can testify that nothing got rid of my stubborn bodyfat and smoothness better than this approach. Never touched steroids, either.

  • It’s not really important, but that picture of Vince was not in the 40’s, it was likely the 60’s and Vince was of age around 45 there I think. Still very impressive.

  • Blandine l’Alouette

    How to adapt the diet if I don’t exercise ? I am a sedentary 48 lady. 174cm / 74kg.

    3/4lb of meat plus 4 eggs, twice a day, seem a lot to me. That makes more than 3400 kcal a day (where keto calculators propose about 1500-1700kcal a day). I mean… I am really not sportive at all.

    I am following the ketogenic diet since last August but the weight loss stopped after 6 weeks and 6 kg… My hypothyroidism is winning the game despite my efforts. I would like to give your version of the keto diet a try for some weeks.

    Thank you for your advice,

    Blandine from France

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  • Werner

    I just found out about this diet today.. funny thing is that I’ve eating zero carbs for a year. And for the past month, I’ve been eating raw grass fed beef and raw organic eggs, along with a stick of butter … twice a day meals. So what happens if I eat steak, eggs and butter for 7 days a week? I can’t see myself eating carbs on a cheat day … doesn’t make sense.

  • Sanchez

    Can you eat any kind of steak? NY, Tbone, skirt etc.

  • Rich

    You can eat just apples or just potatoes or just eggs or just meat. You will loose weight as long as you don’t mix protein with starch. This is what Vince was talking about in his books.

    If you eat just protein your body will make sugar out of it in 15 minutes as you need it for cell breathing. So actually you dont need starch as long as you want your body to store glicogen which is produced out of starch: rise, potatoes, banana etc.

  • 1: The diet described above is what Gironda recommended for the bulking up phase. And “Steak&Eggs” is just the tip of the iceberg. He prescribed a whole bunch of supplements in order to get the most out of it.
    2: Gironda expressely stated that as soon as the bulking up phase is finished, you must get off of it and start a cleansing diet (which at the same time allows for maintenance of acquired mass) .
    3: At no point did he say that you could stay on this diet forever. He knew about its dangers.
    4: He explained all of this in “The Wild Physique” in detail.
    5: Half knowledge is dangerous. It is obvious that you have not actually read his main work. I do appreciate your thoroughness with most of your other articles, but you have let yourself down with this one, Ali.

  • Gladiatoro

    Sounds like a perfect diet I hate vegetables anyways lol…. Organic eggs and natural hormone free antibiotic free beef . Organic whiskey to complete the perfect diet .

  • biblebill

    It’s nut’s, the body’s main source of fuel is complex carbs a scientific fact , which interestingly the bible backs up Zech 9 : 17 [Niv] bible . High protein is very hard on the kidney’s . There’s 3 macro-nutrients carbs, protein, fat why would you want to eliminate one of them, makes no sense, that is what is called a fad diet .

    • John Ford

      the grains back then were probably much higher quality than today. Romans 14:2 – For one believes he may eat all things, but he who is weak eats only vegetables.” Yes it is a fad but if you want to really get cut, even the llmited carbs in cruciferous vegetables are too many. Vince may have had a blood type that allowed him to handle the meat without veggies and the increased acid.

      • biblebill

        John, I ‘ve heard that many times , even if it were true it wouldn’t really matter because grains [ complex carbs] are so important . As a matter of fact more and more farmers are using heirloom seeds instead of hybrid so the grains are pretty good . As for the verse it’s about believing you can’t eat meat .Veggies in general are not complex carbs, fruit is a simple carb.
        You have to eat carbs[ bread] with protein[ meats] to keep the blood Ph alkaline not acidic, which for the most part is injurious to your health .
        Most of what he taught was just shear lunacy.

        • John Ford

          If you want to get lean you cut carbs both sugar and starch to get your insulin down and your fat burning keytones up.

          • biblebill

            John , look at Americans , everyone thinks carbs are bad so they are on a low carb diet yet everyone is fat overweight and having heart attacks .

          • John Ford

            That is incorrect …the average American consumes nearly 150 lbs of sugar per year.

          • biblebill

            You don’t understand , whole grains are not the same as a candy bar the whole grains have naturally occurring sugar which is released slowly unlike a candy bar . Also, whole grains have all kinds of vitamins and minerals and fiber ,refined carbs do not .
            Complex carbs [ grains ] are not the same as refined carbs white bread ,doughnuts, candy etc .

  • Ian Tracy

    Ok! Thanks I and my two sons started this diet 5 days a go and combined have lost nearly 50 pounds already. I started as a 50+ guy wanting to increase my T from the current 280 but read your posts regarding fat and getting lean to really make a change. I started at 248 and now am at 232 and am on my first cheat day. My goal is to seriously trim down the excessive weight, plenty in the belly, and start to add the workouts. My doc is behind me on this and I just got blood work done on day 1. Including T and cholesterol. 12 weeks we are going to repeat the blood work. Let’s see what happens. I’ll post every 10 pound weight loss.

  • Gregg House

    It takes multiple days to become fat adapted. If you’re cheating on your diet every 5 days and throwing yourself off ketosis right after you’ve just finished adapting, it’s completely retarded.

  • Rocco Corleone

    can i do the diet only with chicken and eggs because steak it’s expensive here in europe!

    • Guilherme Radel

      the dark meat of poultry probably can be a substitute for steak, they have similar macro/micro ratios (stuff like thighs, wings, drumsticks, etc)

  • Firebird7478

    Vince did not say “eat whatever the fuck you want on a cheat day”, His idea was glycogen restoration and it was a carb loading meal and not spending all day eating pizza, ice cream, cookies, etc. He recommended a plate of pasta with no fat and maybe some sauce, some rice, a potato, etc. ONE MEAL, not an entire day of loading up with crap.

  • biblebill

    The steak and eggs way is bad , because that means low carb which leads to Ketosis [ an acidic blood Ph ] and a host of health problems [ gout, arthritis , kidney problems] . The body’s much preferred source of fuel is complex carbs which isn’t what steak or eggs are . Remember high protein 1] leeches calcium from the bones 2] makes the blood Ph acidic 3] is hard on the kidney’s .

    Muscle contraction occurs via metabolism of adenosine triphosphate (ATP) derived primarily from the simple sugar glucose.

    Learning Objective

    Explain the process involved in muscle metabolism during aerobic exercise

    Key Points

    ATP is required for muscle contraction. Four sources of this substance are available to muscle fibers: free ATP, phosphocreatine, glycolysis and cellular respiration.

    A small amount of free ATP is available in the muscle for immediate use.

    Phosphocreatine provides phosphates to ADP molecules, producing high-energy ATP molecules. It is present in low levels in the muscle.

    Glycolysis converts glucose to pyruvate, water and NADH, producing two molecules of ATP. Excess pyruvate is converted to lactic acid which causes muscle fatigue.

    Cellular respiration produces further molecules of ATP from pyruvate in the mitochondria. It is also required to resynthesize glycogen from lactic acid and restore stores of phosphocreatine and ATP in the muscle.



    A phosphorylated creatine molecule that serves as a rapidly mobilizable reserve of high-energy phosphates in skeletal muscle.


    The molecule containing high-energy bonds used to transfer energy between systems within a cell.

    Full Text

    Muscle contractions are fueled by adenosine triphosphate (ATP), an energy-storing molecule. Four potential sources of ATP power muscle contractions.

    Free ATP

    Low levels of ATP exist within the muscle fibers and can immediately provide energy for contraction. However, the pool is very small and after a few muscle twitches will be exhausted.


    Phosphocreatine, also known as creatine phosphate, can rapidly donate a phosphate group to ADP to form ATP and creatine under anaerobic conditions. Enough phosphocreatine is present in the muscle to provide ATP for up to 15 seconds of contraction.

    The reaction of phosphocreatine + ADP to ATP + creatine is reversible. During periods of rest, the store of phosphocreatine is regenerated from ATP.


    Glycolysis is the metabolic reaction which produces two molecules of ATP through the conversion of glucose into pyruvate, water, and NADH in the absence of oxygen.

    The glucose for glycolysis can be provided by the blood supply, but is more often converted from glycogen in the muscle fibers. If glycogen stores in the muscle fibers are expended, glucose can be created from fats and proteins. However, this conversion is not as efficient.

    Pyruvate is continually processed into lactic acid. With pyruvate accumulation, the amount of lactic acid produced is also increased. This lactic acid accumulation in the muscle tissue reduces the pH, making it more acidic and producing the stinging feeling in muscles when exercising. This inhibits further anaerobic respiration, inducing fatigue.

    Glycolysis alone can provide energy to the muscle for approximately 30 seconds, although this interval can be increased with muscle conditioning.

    Cellular Respiration

    While the pyruvate generated through glycolysis can accumulate to form lactic acid, it can also be used to generate further molecules of ATP. Mitochondria in the muscle fibers can convert pyruvate into ATP in the presence of oxygen via the Krebs Cycle, generating an additional 30 molecules of ATP.

    Cellular respiration is not as rapid as the above mechanisms; however, it is required for exercise periods longer than 30 seconds. Cellular respiration is limited by oxygen availability, so lactic acid can still build up if pyruvate in the Krebs Cycle is insufficient.

    Cellular respiration plays a key role in returning the muscles to normal after exercise, converting the excess pyruvate into ATP and regenerating the stores of ATP, phosphocreatine, and glycogen in the muscle that are required for more rapid contractions.