Discover the Shocking Truth About the Meat and Fruit Diet: Benefits, Risks & What Experts Really Say!

The meat and fruit diet, also known as the animal-based diet, is a controversial eating plan that combines animal products with fruits while excluding or limiting other food groups, including grains, dairy, and vegetables. It is a version of a meat-based diet. This diet aims to help individuals lose weight and improve their health by imitating the eating habits of our early ancestors. While it has gained popularity as a balanced and appealing alternative to the carnivore diet, it's essential to understand its potential benefits and downsides before making dietary changes.

Origins and Inspiration

Although using ancestral eating habits is not new, Dr. Paul Saladino, Carnivore M.D., reintroduced this approach as a part of his meat-based Carnivore diet. While Dr. Saladino was focused on a meat-only diet, he realized there were problems with his electrolytes and they were not balanced. He found that consuming fruits can increase insulin levels, which can help electrolyte balance. So, he 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.

What You Can Eat

On a meat and fruit diet, you can consume different kinds of fruits and meat based on your body's needs and health goals. 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.

Read also: Versatile Keto Meat Patties

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. Animal-based foods like meat, chicken, and fish make up the whole carnivore diet.

The list of approved foods only includes animal products. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. And if you like organ meats such as liver and oxtail, feel free to eat them too. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter).

The carnivore diet gives you a list of allowed foods to help with grocery shopping. It includes:

Beef: Brisket, Chuck roast, Ground beef, Steaks like New York strip, ribeye, skirt, porterhouse, and T-bone
Chicken and pork: Chicken breast, thighs, drumsticks, and wings, Rotisserie chicken, Pork butt, Pork chops, Bacon, Pork ribs, Pork shoulder.
Lamb: Lamb chops, Lamb shanks, Ground lamb
Seafood: Fish like salmon, trout, and mackerel, Clams, Crabs, Mussels, Oysters, Scallops, Shrimp, Lobster
Organ meats: Liver, Kidneys, Tongue, Oxtail, Heart, Feet, Cheeks
Foods to eat in limited amounts: Cheese, Eggs, Heavy cream, Milk, Yogurt, Bacon, Sausage, Cured meats

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.

Read also: Low-Carb Lunch Meats

The most important thing to focus on is the health benefits and possible side effects of consuming fruits together with meat. This is what can actually help you decide if a Meat and Fruit Diet aligns with your goals or not. Seasonal fruits that are not overly sugary is a good choice.

Potential Benefits

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. Fruits are rich in vitamins, antioxidants, dietary fiber, and natural sugars, which can help weight loss, overall wellness, and healthy aging.

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.

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. Athletes need to consume lots of protein to keep their muscles strong.

Here's a breakdown of potential benefits:

Simplicity: It’s easy to follow and requires minimal meal prep.
Nutrient-Dense: Meat and fruits provide many vitamins, minerals, and nutrients.
Reduced Inflammation: Cutting out processed foods may lower inflammation.
Energy Boost: High protein and natural sugars support sustained energy.
Balanced Nutrition: Meat provides essential protein, and fruit offers fiber and vitamins.
Natural Energy: The combination supports stable blood sugar levels.
Digestive Health: Fruits’ fiber aids digestion while meat satisfies hunger.

Possible 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.

This is because our body obtains most nutrients from animal-based products as they are fat-soluble. Also, if we follow a healthy animal-based diet, we are metabolically balanced, so we don’t need extra antioxidants from fruits.

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. 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. 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.

Potential Downsides

Lack of Variety: Excluding grains and dairy can limit meal options.
Expense: High-quality meat and fresh fruits can be costly.
Nutrient Gaps: It may lack some nutrients, like calcium, from dairy.

Why Meat and Fruits May 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.

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.

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.

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.

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. Some fruits contain compounds that are considered toxic in large quantities. For example, certain seeds or pits contain cyanide compounds.

The Randle Cycle

The Randle cycle explains how combining high levels of fats and carbs can disrupt metabolic processes, leading to insulin resistance and obesity. When both macronutrients are consumed, they compete for oxidation, leading to inefficiencies in energy production. Excess glucose from carbs raises insulin levels, inhibiting fat oxidation. This metabolic conflict promotes insulin resistance, fat storage, and other metabolic disorders such as diabetes.

Potential Risks of the Animal-Based Diet

The animal-based diet, while beneficial in many aspects, carries specific risks when incorporating fruit, honey, and liver.

Metabolic Impact: Fructose is a sugar found in fruit and honey, and its metabolism primarily occurs in the liver. This process can lead to an accumulation of fat within the liver, potentially causing non-alcoholic fatty liver disease (NAFLD).
Insulin Resistance and Obesity: Fructose consumption is associated with increased insulin resistance and obesity. This is because fructose metabolism leads to a rapid drop in cellular ATP levels, prompting the body to store more fat.
Digestive and Kidney Health: High fructose intake can impact digestive health and kidney function.
Vitamin A Toxicity: Liver is rich in vitamin A. While vitamin A is essential for health, excessive intake can lead to hypervitaminosis A, a condition characterized by toxicity symptoms such as liver damage, bone pain, and skin changes.
Purine Content: Organ meats such as liver are high in purines, compounds that break down into uric acid in the body. Elevated uric acid levels can lead to gout and contribute to the development of kidney stones and other renal issues.

Expert Opinions

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. Kiltz Wellness, Dr. Robert Kiltz suggests that the Carnivore Diet is a great strategy for optimal health, and adding some fruits may be a good idea.

He recommends small portions of fruits like berries, peaches, kiwis, and pineapples that are rich in antioxidants. He believes that consuming fruits can help your body manage inflammation, as they are full of antioxidants.

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.
Individuals with metabolic dysfunction, such as insulin resistance, obesity, or type 2 diabetes, should be cautious with fructose intake, as it can exacerbate these conditions. Additionally, those with existing liver conditions, such as fatty liver disease, should avoid excessive vitamin A and purine intake to prevent further liver damage.
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need.
If you have kidney disease, the high protein content may be too much for your kidneys to process.
Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content.
Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns.

Sample Menu

Here’s a sample menu for the meat and fruit diet:

Breakfast: Eggs and bacon, seasonal fruits like berries or melon.
Lunch: Burger patties (grass-fed beef), avocado.
Dinner: Salmon, small portion of tropical fruit like mango or pineapple.

Tips for Success

Choose High-Quality Ingredients: Look for grass-fed meats and organic fruits.
Stay Hydrated: Drink plenty of water to stay energized.
Prepare Meals in Advance: Keep meals simple by prepping ahead.
Balance Portions: Eat enough protein and fruit to feel satisfied.
Diversity is the spice of life, and it applies to your meat and fruit diet as well.
While fruits are naturally sweet and delicious, they also bring unique nutrients to the table.
Don't be afraid to try new foods and recipes.
Pay attention to your body's hunger cues. Eat when you're hungry and stop when you're satisfied.
Practice mindful eating. Sit down, savor your meals, and enjoy each bite.
Don't attach guilt to your food choices. It's all about balance.
Listening to your body helps you maintain a healthy relationship with food.
Drink plenty of water throughout the day.
Herbal teas are an excellent choice.
Avoid sugary beverages like soda and fruit juices.
Proper hydration ensures that your body functions optimally.
But the #1 most important part about a meat and fruit diet is getting the right nutrients.

Plant-Based Alternatives

A plant-based diet focuses on fruits, vegetables, grains, beans, peas, lentils and nuts. It's rich in fiber, vitamins and other nutrients. And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes. And what you don't eat also can harm your health. Diets low in nuts, seeds, seafood, fruits and vegetables can also make your health risks go up.

Most Americans get enough protein in their diets. Of course, your protein needs will vary with age, weight, health, pregnancy, activity level and other factors. Adults need about 5 to 7 ounces of protein-rich foods a day. The Dietary Guidelines for Americans recommends choosing a variety of proteins. If you're eating a higher calorie protein source, stick to smaller portions. The guidelines also suggest replacing protein foods that are higher in solid fats with choices that are lower in solid fats and calories. The fats in meat, poultry, eggs and high-fat dairy products such as cheese are called solid fats.

You don't have to get rid of all meat all at once. Instead, try easing into meatless meals. Think about going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that use your favorite recipes that are typically meatless, such as lasagna, soup, pasta and vegetable salad. When your meals include meat, don't overeat. Choose lean cuts and stay away from oversized portions. An easy guide to balance your meal is to divide your plate. Proteins should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate.

The term "flexitarian" describes someone who eats mostly plant-based foods. Plant-forward is a style of eating that includes meat. But meat is not the star of the meal. This kind of healthy eating is key to the Mediterranean diet. It's also key to other cuisines, such as some Asian, Ethiopian, Indian and Middle Eastern diets. These diets limit red meat. And they focus on fruits, vegetables, beans, peas, lentils, nuts, whole grains and healthy fat. This type of diet has been shown to lower the risk of heart disease and other chronic conditions.

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