Unlock the Truth About the Meat and Fruit Diet: Shocking Benefits and Hidden Risks Revealed!

The meat and fruit diet is a dietary approach that combines animal products, like meat, with fruits, excluding or limiting other food groups such as grains, dairy, and vegetables. Some view it as an effective way to lose weight, while others believe that combining meat and fruit can be detrimental, potentially leading to metabolic disorders and inflammation. To determine the validity of these claims, it's essential to examine the diet, its origins, potential benefits, and risks.

What is the Meat and Fruit Diet?

The Meat and Fruit Diet is a version of a meat-based diet, which focuses on meat and fruit while excluding or limiting other foods, including grains, dairy, and vegetables. This diet aims to help individuals lose weight and improve health by imitating the eating habits of our early ancestors.

Origin of the Meat and Fruit Diet

While the concept of mimicking ancestral eating habits isn't new, Dr. Paul Saladino, also known as Carnivore M.D., reintroduced this approach as part of his meat-based Carnivore diet. Initially focused on a meat-only diet, Dr. Saladino discovered that it led to electrolyte imbalances. He found that incorporating fruits could increase insulin levels, which in turn helped balance electrolytes.

He then added fruits and honey to his diet and monitored his fasting glucose levels. The results were surprising, as he found his insulin levels were lower than when he was on a meat-only diet. Therefore, he decided to keep the meat base but include a small number of fruits, including pineapple, mangos, papaya, and other fruits, which add up to about 200-300 grams of carbohydrates per day.

Foods to Eat on a Meat and Fruit Diet

On a Meat and Fruit Diet, you can consume different kinds of fruits and meat based on your body's needs and health goals, and there is actually no specific guideline for the kind of meat and fruit. Although the spectrum is so wide, some meat and fruits can be better than others because of the nutrients they contain and low levels of carbohydrates.

Best Meat Choices

Generally, fatty ruminant meats, like beef, lamb, and bison, fatty cuts of steak, and ribeye are considered the best meats because their high levels of fat help induce and maintain ketosis. Ketosis is a fat-burning state where your body starts to use fat instead of carbohydrates, which can lead to fat melt and weight loss. In addition to healthy fats, these cuts of meat are rich sources of essential nutrients, including zinc, B vitamins, iron, selenium, CoQ10, and carnitine, which are necessary for various bodily functions.

Best Fruit Choices

There is a lot of debate about the kinds and numbers of fruits you can consume. Some suggest small portions of vitamin C-rich fruits like kiwis, which do not exceed 50 grams of carbohydrates daily. Others prefer non-sweet fruits like coconuts and avocados. Others consume about 250 grams of carbohydrates from sugary fruits, including apples and pineapples. Yet others do not consume fruits every day and eat them once every few days or before a heavy workout. As you see, there are various approaches and ideas, so you can decide the amount and kind of fruit based on personal goals and needs after consulting a healthcare professional.

Potential Benefits of the Meat and Fruit Diet

The Meat and Fruit Diet combines animal products (meat) and fruits to provide essential nutrients. Meat is a nutrient-dense food containing high-quality protein, iron, zinc, and B vitamins [1]. Fruits are rich in vitamins, antioxidants, dietary fiber, and natural sugars, which can help weight loss, overall wellness, and healthy aging [2].

Also, the Meat and Fruit Diet can provide meat protein and fruit carbohydrates, so you’ll get a balanced macronutrient profile that stabilizes energy levels and supports your overall health. This diet focuses on fatty ruminant meats like beef, lamb, and bison, which contain healthy fats and proteins, which are necessary for growth, energy production, and muscle maintenance [3].

The Meat and Fruit Diet is flexible and customizable. You can choose different fruits in varying quantities as you prefer. Studies suggest that consuming fruits on a daily basis can regulate insulin levels and improve hydration, which is necessary for electrolyte balance [4]. Athletes need to consume lots of protein to keep their muscles strong [5].

Potential Side Effects and Risks

Although fruits are rich sources of nutrients, vitamins, and antioxidants, our bodies cannot absorb them effectively, according to various studies. For example, a 2009 study suggested that phytochemicals found in fruits are not necessary for short-term well-being, as most of the phytochemicals from fruits are eliminated by the body as unwanted substances [11]. This is because our body obtains most nutrients from animal-based products as they are fat-soluble [12].

Also, if we follow a healthy animal-based diet, we are metabolically balanced, so we don’t need extra antioxidants from fruits [13]. Additionally, meat and other animal-based products can provide necessary nutrients, even vitamin C, so don’t have to consume plant-based foods to gain nutrients [14] [15].

Furthermore, if you can’t find the most effective combination and amount of meat and fruit, you may face nutrient imbalances. Also, some individuals face digestive issues like constipation or diarrhea when eating meat and fruit. Although fruits contain natural sugars, eating too many of them can fluctuate blood sugar levels, which can be a concern for diabetic or insulin-resistant individuals, and even cause weight gain [16].

In addition, consuming high-carbohydrate fruits can disrupt ketosis and interfere with your weight loss activities. So, if you wish to induce and maintain ketosis, you must go for low-carb fruits. Anyhow, the biggest concern regarding adding fruits to a meat-based diet is a metabolic disorder and inflammation, making the combination of meat and fruits unfavorable.

Why Meat and Fruits Might Not Be a Good Combination

The Meat and Fruit Diet contains a lot more sugar than a standard meat-based diet like the Carnivore Diet. Research shows that consuming high levels of sugar causes metabolic disorders and chronic inflammation, which lead to many other health issues, including heart disease, diabetes, and certain cancers [17] [18].

The glycemic index (GI) of a food indicates how quickly it raises blood sugar levels. Generally, fruits have a lower glycemic index than processed sugary foods, so they cause a slower and more gradual increase in blood sugar levels. However, some fruits have a higher GI, so individuals with diabetes or insulin resistance need to consume lower levels of these fruits [19].

Also, fructose is the primary sugar found in fruits. While fructose doesn't cause blood sugar spikes like glucose, excessive consumption can cause insulin resistance, fatty liver disease, and other metabolic issues, especially when consumed in the form of high-fructose corn syrup or processed foods [20] [21].

Additionally, while fruits contain antioxidants and anti-inflammatory compounds that can help combat inflammation, consuming large amounts of fructose can have pro-inflammatory effects. When sugars like fructose react with proteins or fats in the body, they can form harmful compounds called advanced glycation end products (AGEs), which contribute to inflammation and oxidative stress [22].

Also, berries and grapes have a high tannin content, which can interfere with the digestion of proteins found in meat. Tannins can bind to proteins and make them less available for digestion. Certain fruits are acidic, which can affect the digestion of meat. Acidic fruits like citrus fruits may stimulate the production of more stomach acid, which can affect digestion, especially for those with acid reflux or sensitive stomachs [23]. Some fruits contain compounds that are considered toxic in large quantities. For example, certain seeds or pits contain cyanide compounds [24].

Expert Opinions on the Meat and Fruit Diet

Different healthcare experts have shared their ideas about adding fruits to a Carnivore diet or following a Meat and Fruit Diet. Although some suggest fruits can have positive effects, others disagree totally.

Dr. Anthony Chaffee

Dr. Anthony Chaffee focuses on the standard Carnivore Diet and avoids plant-based products, including fruits, mainly because of fructose and its negative effects. He believes that our ancestors used sweet fruits because they didn’t have enough knowledge about fructose or they had to consume fruits in some situations, like not finding meat.

However, we now know that fructose can cause short-term and long-term problems like disrupting metabolism and biochemistry and causing metabolic disease, which can also cause fat-storing metabolism instead of fat-burning. It can also harm our hunger signals by blocking leptin and increasing ghrelin, which makes us feel hungry and will lead to consuming more food (calories) and gaining weight.

Dr. Robert Kiltz

In an article about the Meat and Fruit Diet on

Dr. Jordan Peterson

Dr. Jordan Peterson started the Carnivore Diet by eliminating all foods except meat, salt, and water, which is called the strict Lion Diet. After a while, he added low-carb vegetables to his diet and continued for a year to see the results. He realized that his body was doing a lot better without vegetables and by focusing on only ruminant meats.

Who Should Avoid the Meat and Fruit Diet?

While the Meat and Fruit Diet can work well for some individuals, it may not be suitable for everyone. Here are some groups of people who might want to avoid or be cautious about following this diet:

People with specific dietary restrictions: Individuals who follow specific dietary restrictions, such as vegetarians, vegans, or those with religious dietary guidelines that prohibit the consumption of meat, need to avoid a meat-based diet.
Those with certain medical conditions: Individuals with kidney disease, gastrointestinal disorders such as irritable bowel syndrome (IBS) or Crohn's disease, diabetes, and insulin resistance need to avoid or modify a Meat and Fruit Diet.
People with allergies or intolerances: If you’re allergic to specific fruits or meats, you should avoid those particular foods.

Honey and the Carnivore Diet

Honey is generally not considered part of the carnivore diet, but some people consume it as part of a modified diet. The carnivore diet involves eating foods that come strictly from animals, such as meat, eggs, organs, poultry, and fish. It excludes all foods that come from plants.

Some people consider honey an animal product or by-product because it’s produced by bees, which are animals. Honey is made when bees collect nectar from flowers. When they’re back in the hive, they regurgitate the nectar into honey and store it for food. Proponents of a strict carnivore diet are against consuming honey because it’s not animal flesh or muscle tissue. Honey is also high in sugar. It’s essentially only made up of sugar and water, with no fat or protein. One tablespoon (21 grams [g]) contains 17 g of sugar.

Consuming too much sugar, whether natural or added, is associated with chronic health conditions like obesity, diabetes, and heart disease. It may also cause blood sugar spikes and energy fluctuations throughout the day. A strict carnivore diet is said to limit the risk of conditions associated with sugar intake and maintain stable energy throughout the day. But it’s important to note that limited research has examined these purported effects.

What’s more, research suggests that high fat, low carb animal-based diets like the carnivore diet may increase the risk of cardiovascular diseases. Limited research supports the health claims of the carnivore diet.

Since honey is not part of a strict carnivore diet, there are no set guidelines for how much honey you can consume. There are also no macronutrient criteria for a carnivore diet, but it usually consists of:

Protein: 20% to 40%
Fat: 60% to 80%
Carbs: less than 5%

If you eat a 2,000-calorie diet, this equals a maximum of 100 calories from carb sources. That’s around 33 g of raw honey.

Limited research has examined the possible benefits of consuming honey on a carnivore diet. Some research suggests that honey has a wide range of anti-inflammatory, antioxidant, and antimicrobial properties. However, since it contains no protein, fat, or fiber, there are no compounds to modulate its impact on blood glucose, which is essential to managing metabolic syndrome and diabetes. Healthcare organizations consider honey just like other sugars and recommend consuming it in moderation. If you want to include honey in a modified carnivore diet, consider adding it to yoghurt or meat, or taking a spoonful raw.

That said, consuming plant-based foods like fruits, vegetables, beans, and whole grains may be a more nutritious way of adding carbs to a carnivore diet.

Sample Carnivore Diet Menu

A carnviore diet refers to the consumption of animal-based foods. People who follow a carnivorous dietary pattern eat almost exclusively only meat and other animal-based foods.

For people who wish to try the carnivore diet, here is a 5-day sample menu:

Day 1

Breakfast: Boiled eggs and bacon.
Lunch: Chicken breast or a Parmesan omelet.
Dinner: A beef burger patty with sliced turkey and sour cream.
Snacks: Beef jerky or sardines.

Day 2

Breakfast: Scrambled eggs with butter.
Lunch: A lamb burger with cheese.
Dinner: Sausage, egg, and cheese casserole.
Snacks: Prawns or grilled bacon slices with Parmesan.

Day 3

Breakfast: A chicken omelet.
Lunch: A fatty cut of rib-eye steak or scrambled eggs.
Dinner: Fish with sour cream or beef liver.
Snacks: A small amount of hard cheddar cheese or bone broth.

Day 4

Breakfast: Smoked salmon or mashed boiled eggs.
Lunch: Pork chops with honey or a small glass of heavy cream.
Dinner: Beef meatballs or a cheese omelet.
Snacks: Turkey jerky or bone marrow.

Day 5

Breakfast: Turkey sausages with eggs.
Lunch: Crab cooked in lard or scallops.
Dinner: Filet mignon or chicken liver.
Snacks: Chicken wings or bone broth.

Potential Benefits and Risks of the Carnivore Diet

Fans of the carnivore diet say it has a range of benefits, from weight loss to higher testosterone levels, but there is no evidence for this. That said, here are some of the anecdotally reported pros and scientifically backed cons of the carnivore diet.

Potential Benefits

The carnivore diet has also gained some attention for its potential as an anti-inflammatory diet that may benefit people with autoimmune conditions. These claims were fueled by press coverage of the lifestyle guru Jordan Peterson and his daughter, Mikhaila Peterson, who have both publicly stated that a diet of beef, salt, and water relieved them of ailments that include rheumatoid arthritis, depression, anxiety, gastric reflux, and psoriasis.

Again, no scientific evidence supports those claims, and anti-inflammatory diets traditionally tend to be plant-based, research shows. The carnivore diet can be seen as an extreme form of an elimination diet, Schmidt says. Because people following this fad eat only a few different foods, they eliminate many of the items that commonly cause food sensitivities, like nuts, wheat, and soybeans. The carnivore diet is also popular with people who think it will result in weight loss, despite a lack of research to back it up.

Potential Risks

“There are a lot of downsides to the carnivore diet,” says Liz Weinandy, MPH, RDN, a dietitian at The Ohio State University Wexner Medical Center in Columbus. “We have multiple food groups for a reason: They each provide us with a range of nutrients.” Humans are omnivores, which means we derive nutrients from a variety of foods, both animal- and plant-based. Eating only one food group is a problem, no matter which one (even if it’s just vegetables). Limiting yourself to all meat can cause you to run low in certain nutrients that are abundant in plants, like vitamin C and vitamin E, Weinandy says.

Here are some of the main risks:

Constipation: Although some anecdotal reports suggest that constipation isn’t a problem on a carnivore diet, you will be missing out on fiber, a nutrient important for colonic health, says Weinandy.
Gastric Cancer: A diet high in red and processed meats has been linked to an increased risk of gastric cancer. A meta-analysis of 42 studies reported that while case-control studies on red and processed meat consumption do show this association, cohort studies - a type of observational study - do not.
Eating Disorders: Another consideration: Extreme restriction or labeling foods “good” or “bad” can also set off disordered-eating behaviors or full-blown eating disorders, Weinandy says.
Saturated Fats: Many experts are worried about the risks of saturated fat from meats like fatty steaks and bacon, which is also one of the main concerns with a keto diet. While the risks of dietary saturated fat are being debated, an analysis that looked at more than 100 studies recommended that people replace sources of saturated fat with unsaturated fats in order to lower their risk of heart disease.
Kidney Health: Large amounts of meat protein can also put undue stress on kidneys. Metabolizing high amounts of protein is the cause of this. You’ll likely miss out on disease-fighting nutrients like fiber and antioxidants like vitamins C and E, says Weinandy.

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