Meat and Fruit Diet: Shocking Benefits and Hidden Risks You Need to Know!

The meat and fruit diet, also known as the animal-based diet, combines nutrient-rich animal products with the natural sweetness of fruits. It’s gaining popularity as a balanced and appealing alternative to the carnivore diet. However, despite some of its benefits, there are potential risks associated with this approach. This article explores the nuances of the meat and fruit diet, highlighting why the combination of fruits and high-fat foods can sometimes be problematic.

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 Diet

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. 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.

Foods Allowed on the Diet

The meat and fruit diet includes only animal products and excludes all other foods. Specifically, someone on the carnivore diet can eat:

Meat: Beef, chicken, turkey, lamb, pork, etc. 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.
Organ meats: Liver, kidney, sweetbread, tripe, heart, brain.
Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
Other animal products: Eggs, lard, bone marrow, bone broth, etc.
Low-lactose dairy (in small amounts): Heavy cream, hard cheese, butter, etc.
Water.
Fruits: 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.

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed. In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

Read also: Versatile Keto Meat Patties

Foods to Avoid

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.
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.

While some people incorporate some of these foods, a strict carnivore diet does not permit them.

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.

Weight loss: Certain aspects of the carnivore diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein, as well as fat, can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall - at least in the short term. One 3-month study in 132 adults with excess weight or obesity compared the weight loss effects of 4 energy-restricted diets containing varying amounts of carbs and protein. Those who ate high-protein diets with 0.4-0.6 grams of protein per pound (0.9-1.3 grams per kilogram) of body weight per day lost significantly more weight and fat mass than those who ate 0.2-0.4 grams of protein per pound (0.5-0.9 grams per kilogram) of body weight per day. Other studies show similar results, suggesting that increasing protein and dietary fat intake may lead to weight loss and help reduce the amount of weight regained over time. However, you don’t need to cut all carbs from your diet to see results.
Blood sugar regulation: Since the carnivore diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods. These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet. High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. Due to the removal of highly processed carbohydrates in the carnivore diet, you might see some early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health. Whether these benefits are lasting, however, is less clear. However, the complete elimination of carbs on the carnivore diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended.

Potential Risks and Downsides

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. The carnivore diet is difficult to follow long term and does not offer much variety.
Metabolic disorders and inflammation: 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.
Impact of Fructose: 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). 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. 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.
Randle cycle: In my interview with Bart Kay, we discussed the Randle cycle and how mixing carbs and fats can disrupt energy metabolism. 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.

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.

Read also: Low-Carb Lunch Meats

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 PetersonDr. 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.

Sample Menu

Here’s a five-day sample menu for the carnivore diet:

Day 1

Breakfast: eggs, bacon, sardines
Lunch: turkey burger patty, salmon jerky, beef tips
Dinner: filet mignon, crab, chicken liver
Snacks: a small amount of Parmesan cheese, jerky

Day 2

Breakfast: shrimp, eggs, a small glass of heavy cream
Lunch: strip steak, tuna fish, beef jerky
Dinner: lamb chops, scallops, beef liver
Snacks: a small amount of hard Cheddar cheese, bone broth

Day 3

Breakfast: eggs, salmon, turkey sausage
Lunch: sweetbreads, pork chops, mackerel
Dinner: turkey burger patty, a small amount of Parmesan cheese, bone marrow
Snacks: hard-boiled eggs, shrimp

Day 4

Breakfast: trout, shredded chicken, bacon
Lunch: beef meatballs, small amount Cheddar cheese, salmon jerky
Dinner: crab cooked in lard, filet mignon
Snacks: sardines, beef jerky

Day 5

Breakfast: eggs, chicken and turkey sausage links
Lunch: lamb roast, chicken liver, pork chop
Dinner: flank steak, scallops cooked in butter, a small glass of heavy cream
Snacks: bone broth, turkey jerky

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