Well, keep in mind the real steak and eggs diet is simply steak and eggs ( and some butter ) , but in your case if you are looking to make some modifications both kale and spinach are both rather low in calories. So, in terms of a blood sugar reponse it would not be significant unless you are using something in addition to the kale or spinach that is high in carbs. However, if you only used say a little olive oil I think that would be fine. I go with a quality EVOO, extra virgin olive oil. Hope that helps.

Ahhh thank you. You are the only person on the web who has addressed this!! I did exhaustive google searches and there was NOTHING. So thank you. Now can I add kale or spinach or is that negating the ketosis?

The nature of the steak and eggs diet is the powerful nutritional profile of eggs and steak, together very high in essentail amino acids and high in total protein. If you were looking to sub for protein in place of steak, then cottage cheese is certainly a good choice. Other choices could be greek yogurt .
My son loves the 2 % unsweetened vanilla yogurt ( 20 grams of protein in a one cup serving ) ( you can add in some fresh fruit for sweetness ) Canned tuna will work, but remember mercury and limit to several cans a week. There are many high quality plant based protein powders on the market as well that can help you increase your protein intake as well. You can use olive oil and you certainly can season the eggs how you like, I prefer black crushed pepper from the pepper mill. Good luck !

Thanks ~

The design of the diet means that many people would be calorie deficient and lose weight. For one thing, it is a high protein diet, which makes it very filling and reduces how much people eat.

I haven’t heard of the potato diet but that doesn’t surprise me.

To be honest, just about any diet is going to work for short-term weight loss. But, losing weight in the short-term isn’t really the challenge. Instead, you need to be able to keep it off and stay healthy in the process. The Steak and Eggs diet isn’t going to achieve that, especially as there are many nutrients that you aren’t getting.

I completely agree with you about the expense of this diet and the fact that you’re missing out on key nutrients.

However, there is surprisingly little evidence connecting dietary cholesterol to cholesterol in the blood. At the same time, cholesterol in the blood may not be strongly connected to heart disease anyway. You can read more about this in my discussion on the cholesterol controversy.

The basic idea is that a high-fat diet is effective for both health and weight loss, providing your carb intake is relatively low. After all, both fat and carbs are sources of energy. So, you have to adjust your intake accordingly. But, in itself, a high-fat diet won’t harm weight loss or health. Indeed, this is the very nature of a keto diet and those have been proven to be powerful for weight loss.

There are certainly some merits in the concept – especially as high protein and high fat can work for weight loss. Nevertheless, cutting out so many food groups seems incredibly foolish.

Realistically, this would only ever work in the short-term, as you’re starving your body of many critical nutrients. Personally, I wouldn’t recommend it even then. If you’re trying to lose weight and gain muscle, then cutting off the supply of some nutrients could easily be counterproductive.

You’re right about loose skin – especially for people who lose a lot of weight. That issue suggests that you should only lose weight fast if you don’t have much to lose.

I don’t personally like this diet and I have issues with Atkins too but those health risks aren’t entirely accurate. They are similar to the views about red meat and excess protein, both of which are based on bad science.

Realistically, there is little evidence that a high-protein high-fat diet is unhealthy and a decent amount of evidence suggesting that it can help with weight loss.

But, that being said, I doubt this particular diet would be very effective in the long-term.