The carnivore diet has gained popularity in recent years as a controversial yet intriguing approach to nutrition. As interest in elimination diets and ancestral eating patterns continues to grow, another popular diet has entered the ring: the meat and fruit diet. This simple yet controversial diet eliminates most plant foods while maintaining access to nature’s candy-fruit-alongside nutritious animal proteins.
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.
The carnivore diet is an extremely restrictive diet that’s grown in popularity mostly via social media as a quick way to lose weight over the last few years. The carnivore diet is an extreme form of low-carb eating that eliminates all plant-based foods, focusing solely on meat, fish, eggs and animal-derived products like butter and cheese. It is essentially a more restrictive version of the ketogenic diet, which emphasizes fat and protein while minimizing carbohydrates.
The diet’s roots can be traced to ancestral eating patterns, with proponents arguing that early humans thrived primarily on animal-based diets.
Even with the addition of fruit, the question remains: Is it actually better than the typical low-carb diet? Compared to a ketogenic, carnivore, or paleo diet, the meat and fruit diet can be more approachable thanks to its increased flexibility. Unlike the keto diet, which has dozens of restrictions, the meat and fruit diet is very simple to follow.
Read also: Versatile Keto Meat Patties
Origins of the Diet
Although using ancestral eating habits is not new, Dr. Paul Saladino, Carnivore M.D., was the one who 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. When he consumed fruits, he found that it 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 to Eat on a Meat and Fruit Diet
You can consume different kinds of fruits and meat on a Meat and Fruit Diet 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.
All forms of meat are typically permitted, including beef, pork, lamb, poultry, fish, and shellfish. Although they’re often overlooked, organ meat such as beef liver can be a vital addition to the meat and fruit diet. Organ meats are readily available at local farmers’ markets and grocery stores like Sprouts or Whole Foods. Fresh, frozen, or freeze-dried fruit is another staple of the meat and fruit diet.
Best Meats to Eat
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 Fruits to Eat
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
Foods to Avoid
The meat and fruit diet eliminates all vegetables, grains, legumes, nuts, seeds, and ultra-processed food. While the meat and fruit diet can provide many essential nutrients, careful attention must be paid to potential nutritional gaps left from the absence of dairy, eggs, and certain vegetables. Thanks to a variety of short and long-term challenges, many low-carb dieters end up moving to a way of eating known as the animal-based diet. Although it’s similar to the meat and fruit diet, the animal-based diet offers greater flexibility as it allows for more animal-based foods such as dairy, eggs, honey, and even certain grains and vegetables.
All foods that do not come from animals are excluded from the carnivore diet. Restricted foods include vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc. Fruits: apples, berries, bananas, kiwi, oranges, etc. High-lactose dairy: milk, yogurt, soft cheese, etc. Legumes: beans, lentils, etc. Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc. Grains: rice, wheat, bread, quinoa, pasta, etc. Alcohol: beer, wine, liquor, etc. Sugars: table sugar, maple syrup, brown sugar, etc. Beverages other than water: soda, coffee, tea, fruit juice, etc.
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. 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.
Read also: Deli Meats on the Keto Diet: What to Eat
Some people report positive outcomes from following the carnivore diet, including:
- Weight loss: By eliminating carbohydrates, the body enters a state of ketosis, which burns fat for fuel.
- Reduced inflammation: Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation.
- Improved mental clarity: Stable blood sugar levels from a high-protein, high-fat diet may help some people avoid energy crashes.
- Simplified eating habits: With no need to count calories or worry about food variety, some find the diet easier to follow.
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. 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.
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.
Concerns About the Carnivore Diet
While the diet may offer short-term benefits, nutrition specialists and other medical professionals express concerns about potential health risks, including:
- Heart health concerns: Diets high in saturated fat and cholesterol from red meat have been linked to increased heart disease risk. While some argue that low-carb diets may improve certain heart disease markers, long-term data is lacking.
- Nutrient deficiencies: A meat-only diet lacks essential vitamins and minerals found in plant-based foods, such as fiber, vitamin C and antioxidants, which are crucial for gut and immune health.
- Digestive issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being.
- Long-term sustainability: Cutting out entire food groups can make it difficult to maintain balanced eating habits over time, potentially leading to disordered eating patterns.
One of the biggest concerns about the carnivore diet is whether it supports long-term health. The absence of plant-based foods raises concerns about deficits in fiber and phytonutrients that support heart health, digestion and disease prevention.
Extreme diets high in saturated fat and low in fibre are known to raise cholesterol levels, increasing the risk of heart attack and stroke. One of the main issues is that it’s high in saturated fats due to its high amounts of red meat and dairy. Too much saturated fat can increase levels of bad cholesterol (known as non-HDL cholesterol) in the blood. Both high cholesterol and high blood pressure raise the risk of developing coronary heart disease and having a heart attack or stroke. For example, the diet contains virtually no fibre, which is a type of carbohydrate only found in plant-based foods that cannot be completely digested. This is where your body burns fat instead of carbohydrates.
Risks of a Fruitarian Diet
Fruit-based diets can be very restrictive and can cause several health problems:
- Weight gain: Fruits are heavy in natural sugars. While there are some people who could lose weight on the fruitarian diet, eating large portions of fruit actually puts some people at risk for gaining weight.
- Diabetes: For people with diabetes or prediabetes people, the fruitarian diet can be dangerous. Fruits contain so much natural sugar that eating too much can negatively affect blood sugar levels. A fruit-only diet can also be dangerous for people with pancreatic and kidney disorders.
- Tooth decay: Fruit’s high sugar content can put you at high risk for tooth decay. For example, apples have the potential to be as corrosive as candy or soda. Some fruits, such as oranges, are highly acidic and can erode tooth enamel.
- Nutritional deficiencies: Fruitarians frequently have low levels of vitamin B12, calcium, vitamin D, iodine and omega-3 fatty acids, which can lead to anemia, tiredness, lethargy and immune system dysfunction. Low calcium can also cause osteoporosis. Nutritional supplements that fulfill these deficiencies are often made from food sources like dairy cultures or soy protein, which are considered off-limits in the fruitarian diet. This makes malnourishment on the fruitarian diet super common.
- Cravings: Restricting your diet to mainly fruits can lead to cravings, food obsessions and disordered eating.
- Starvation mode: By relying mainly on fruits and depriving yourself of needed vitamins, fats and proteins, it’s possible to push your body into starvation mode. If your body feels it’s starving, it will slow down your metabolism in an attempt to conserve energy for vital functions.
Concerns Regarding the Carnivore Diet
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.
- High in fat, cholesterol, and sodium: Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that the link between saturated fat intake and heart disease risk may not be as strong as previously believed. Still, consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown. Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.
- May lack certain micronutrients and beneficial plant compounds: The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. While meat is nutritious and provides many micronutrients, it should not be the only part of your diet. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
- Does not provide fiber: Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the carnivore diet contains no fiber, which may lead to constipation as a side effect. Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a number of issues and may even be linked to colon cancer. In fact, one review found that a high-protein, low-carb diet may increase your risk for gut inflammation. When your body digests large amounts of protein, it creates potentially harmful byproducts in your gut. These byproducts may have a negative effect on the health of your bowels. Overall, following the carnivore diet may harm your gut health.
- May not be suited for some populations: The carnivore diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods. Furthermore, certain populations with special nutrient needs would likely not meet them on the carnivore diet. This includes children and people who are pregnant or lactating. Lastly, those who have anxiety about food or a history of disordered eating should not try this diet.
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
Dr. Robert Kiltz focuses on the Carnivore Diet with very little or no fruit, as he believes that we don’t need to eat plants. He says that we can get every nutrient we need from meat, especially organ meat. He believes that fruits can be okay for individuals who are more active and need extra calories.
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.