Is Steak For Breakfast The New Trend For Women? Experts Weigh In

In a world where diet trends come and go, a recent breakfast craze has emerged, and it’s sparking widespread attention: steak, eggs, and avocado, with no carbs in sight. Popularized by figures like Dutch model Lenadia Nijhuis, who claimed this high-protein breakfast is the “secret to staying skinny,” the trend has gained traction, especially on social media platforms like TikTok. But as the #steakandeggs hashtag reaches over 9,000 posts, experts are questioning whether the carnivore-inspired breakfast offers genuine health benefits or if it’s just another passing fad.

The Carnivore Diet Revival

Although eating a steak for breakfast might seem like a new idea, it actually traces its roots back centuries. The carnivore diet, which focuses exclusively on animal products, gained popularity after being used by a Scottish surgeon in the 1700s to help diabetic patients manage their blood sugar. In the modern era, figures such as former orthopedic surgeon Shawn Baker, who authored The Carnivore Diet, reignited interest in a meat-only meal plan. Despite its controversial nature, the diet has been supported by high-profile individuals, including comedian Joe Rogan and psychologist Jordan Peterson.

The diet cuts out fruits, vegetables, grains, and other plant-based foods, leaving only meat, fish, eggs, and dairy. While it advocates for an all-animal product approach, some followers have adapted the model to suit their preferences, such as pairing steak and eggs with avocado for added healthy fats.

Is It Beneficial for Women?

While many followers rave about the benefits of the steak-and-egg breakfast, experts caution against fully embracing it. Nutritionist Bianca Woger describes this trend as a modern iteration of keto and paleo diets, which have been criticized for elevating protein and fat consumption while demonizing carbs.

However, there are certain advantages. A protein-heavy breakfast can help regulate hormones related to hunger and appetite. According to Woger, consuming protein-rich meals can lower levels of ghrelin, the hunger hormone, while increasing peptides that promote fullness. This can help curb cravings and regulate blood sugar levels, which is particularly beneficial for women dealing with insulin resistance, hormonal fluctuations, or conditions like PMS and menopause.

Additionally, Woger highlights that maintaining muscle mass becomes increasingly important for women as they age, as muscle loss accelerates after 30. A high-protein diet can help slow this process, keeping muscles strong and healthy.

The Downsides of a Carnivore Breakfast

While there may be some benefits to a high-protein, low-carb breakfast, experts urge caution due to several potential drawbacks. Registered dietitian Courtney Pelitera emphasizes the importance of fiber in a balanced diet, which is sorely lacking in a steak-and-eggs meal. Fiber plays a critical role in reducing the risk of chronic diseases, including cardiovascular disease, diabetes, and certain cancers. Without sufficient fiber, digestive health could be compromised, leading to constipation and other gastrointestinal issues.

To address this gap, Pelitera suggests incorporating fiber-rich foods like oatmeal, chia seeds, and flaxseeds into breakfast. Women typically need around 25 grams of fiber per day, and switching steak for whole-grain bread or adding vegetables to meals could be a healthier alternative.

Moreover, Pelitera warns against completely eliminating carbohydrates from the diet. Carbs are essential for brain and muscle function, and a lack of them can lead to sluggishness and mental fog, particularly for active individuals. Carbohydrates also play a key role in regulating cortisol, the body’s stress hormone, which naturally peaks in the morning.

Conclusion

Despite the apparent allure of a protein-packed breakfast, experts remain skeptical of the long-term benefits of the carnivore diet. Woger cautions that consuming excessive protein—beyond the recommended 2.5 grams per kilogram of body weight—can put undue stress on the kidneys and cause digestive issues, including bloating and discomfort. While a steak breakfast may offer short-term benefits like increased satiety and improved blood sugar regulation, its long-term sustainability and overall health benefits remain questionable. For those seeking a balanced diet, incorporating a variety of food groups—including healthy fats, fiber, and carbohydrates—remains the most effective approach.