Why are so many women eating steak for breakfast?
Does science back it up?
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Like fashion and beauty micro-trends, it seems that every month a new diet, weight loss or wellness trend emerges out of the woodwork.
In a society overrun by diet culture, it's no secret that we have a collective obsession with body image (and potentially a case of hypochondria when it comes to our physical health).
Over the years I've seen the rise and fall in popularity of diets from veganism to paleo to carnivorous to Mediterranean and everything in between. On that note, I recently came across a TikTok video where Dutch model Lenadia Nijhuis claimed that the "secret to staying skinny" was a breakfast consisting of steak, fried eggs, and avocado – no carbs.
Like clockwork, the algorithm has since continued to serve me videos of other women and wellness gurus alike adopting an apparent return to carnivore and keto diets of yore, with steak, eggs and avo platters quickly becoming the trending breakfast of the moment.
But where did this trend actually come from? And is there any science behind its benefits for women – or is it just another fad diet?
The return of the carnivore diet
Humans are inherently omnivores – meaning, of course, that we can eat both plants and animals. But despite most nutrition experts recommending a balanced diet filled with fruit, veggies, proteins, fats and carbohydrates, we seem to recurrently stray from a well-rounded plate in search of weight loss, muscle gain, balanced hormones, optimal health, or a mix of all of the above.
Carnivore diets are just one example of trending eating habits that continue to resurface through the revolving door of diet culture. But it’s actually nothing new.
A human diet consisting exclusively of meat was said to first make its way into the mainstream after a Scottish military surgeon implemented a carnivore approach to treat his diabetic patients in the 1700s. The idea was that by cutting carbs, his patients’ blood sugar levels would naturally fall.
Bringing us forward to this century, the diet reared its head again when former orthopaedic surgeon Shawn Baker released his 2019 book The Carnivore Diet, which outlined a meal plan consisting of only animal products. Basically the opposite of veganism, if you will.
The diet allowed consumption of meat, poultry, eggs, seafood, dairy products, and water, of course. But fruits, veggies, grains, legumes, nuts and seeds were prohibited.
It’s since been propelled by other public figures including comedian and podcaster Joe Rogan, Canadian psychologist and author Jordan Peterson, and physician Paul Saladino. The latter actually rose to prominence under his alias the Carnivore MD, before revealing earlier this year he had actually quit the diet after two years due to side effects such as low testosterone, sleep issues, heart palpitations, and muscle cramps.
“It’s similar to a low-carbohydrate diet, with the carnivore diet being one of the most extreme forms of the diet,” Top Nutrition Coaching registered dietitian Courtney Pelitera tells me.
Is a carnivore breakfast beneficial for women?
This particular variation of the carnivore diet has seen thousands of people on social media – including women – sharing the benefits of a protein-heavy breakfast comprising steak, eggs, and avocado. The hashtag #steakandeggs has more than 9000 posts on TikTok alone.
“This will literally solve all your problems,” TikToker Talia Fawaz says in a recent video showcasing the carnivore diet. “You won’t have bloating, you’ll look so lean, you won’t have gas, you won’t have stomach issues, no brain fog. The avocado, steak, egg combo is actually insane.”
However Big Sis Nutrition Accredited Practising Dietitian Bianca Woger explains that this trend is “just another keto or paleo diet in TikTok clothing”.
“Protein is a nutrient which seems to be elevated on social media, with carbohydrates often being demonised,” Woger notes. “It seems that it has gained traction from young, typically attractive and small-bodied women promoting this way of eating, versus a diet that is vegetable-based.
“Many people see these women and think ‘maybe I can look like that’ and then begin to adopt those eating behaviours which can be harmful.”
To give the TikTokers credit, the carnivore diet may have some benefits for women. Woger, who specialises in fertility and reproductive health, says that a high-protein breakfast helps to reduce the hunger hormone ghrelin, and increases levels of peptide and glucagon-like peptide (GLP-1) hormones that promote fullness and reduce appetite.
“Consuming a high-protein breakfast also assists in regulating blood sugar levels,” Woger says. “This can prevent energy crashes and reduce cravings for sugary or high-carbohydrate snacks, which can be especially beneficial for women with insulin resistance or those prone to blood sugar fluctuations, such as during PMS or menopause.”
Maintaining muscle is also crucial to women as they age, as age-related muscle loss (AKA sarcopenia) begins to accelerate after the age of 30 – but a diet high in protein can slow this process.
Pelitera adds that she also loves the fact that women are no longer fearing fats, seeing as the trending breakfast platter appears to focus on fat in addition to protein.
“We need healthy fats in our diet to help absorb fat soluble vitamins, keep us full for long periods of time, and help with healthy hormone production,” she explains. “However we want to focus on obtaining our fast mostly through mono and polyunsaturated fatty acids. These are the healthy fats in nuts, seeds, flax, avocado, olive oils, and fatty fish. They help to lower blood cholesterol, reducing the risk for heart disease.
“Having a steak everyday for breakfast, on the other hand, is going to provide about seven to 10 grams of saturated fats, maybe more depending on the cut of meat. The American Heart association recommends limiting saturated fats to about 12 to 22 grams per day. Saturated fat is known to increase total cholesterol and puts us at risk for coronary artery disease.”
Dietitians reveal the drawbacks of carnivore diet
When it comes to the steak breakfast platter, Pelitera has two major qualms: the lack of fibre, and the lack of carbohydrates. It makes sense — a menu primarily consisting of steak and eggs seems like a surefire way to wreak havoc on your bowel movements.
“Fibre is an actual superfood in our diets and the evidence of that simply cannot be ignored,” she notes.
“We know that meeting fibre needs consistently reduces hypertension, risk of stroke, coronary artery disease, cardiovascular disease, gastrointestinal disorders, metabolic dysfunctions, and diabetes. Plus we have strong evidence that good fibre intake reduces risk of colorectal, breast and gastric cancers.”
To increase the amount of fibre in this breakfast, the dietitian recommends substituting the steak (or the eggs) for a bowl of oatmeal mixed with a tablespoon each of flax and chia seeds, which will give you almost 10 grams of fibre. It’s worth noting that in Australia, women typically need 25 grams of fibre a day, while men require at least 30 grams.
Another option, particularly if you’re keen on a savoury breakfast over a sweet one, is substituting the steak for two slices of whole grain bread, and having the avocado on toast with eggs instead.
Not only will this provide about 10 grams of fibre, but it will also set you up with energy for the rest of the day thanks to the inclusion of carbs (which are noticeably absent from the TikTok steak platters).
It’s no secret that carbs are a key energy source for the brain and muscles, so a breakfast completely devoid of this macronutrient may leave you feeling sluggish or with the dreaded brain fog – particularly if you're engaging in morning exercise or have an active lifestyle.
“Carbohydrates can also assist in regulating cortisol, the stress hormone, which naturally peaks in the morning,” Woger adds. “Eating a balanced meal that includes some carbs can prevent elevated cortisol levels from contributing to stress or anxiety later in the day.”
It will probably come as no surprise that the dietitian wouldn’t recommend the carnivore diet, or the steak-and-eggs breakfast variation.
“This way of eating is, in my opinion, another fad diet,” she notes. “Consuming too much protein (greater than 2.5g/kg/day) over a long period of time can put a strain on the kidneys, and cause gut symptoms like bloating, constipation and discomfort. It is for this reason that I wouldn’t suggest my clients follow this diet.”
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Originally published as Why are so many women eating steak for breakfast?
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